Understanding Estrogen’s Impact on Serotonin and Emotional Health

Hormones play a profound role in our emotional and mental health, and estrogen, a key hormone in the female reproductive system, is no exception. Beyond its more well-known functions, estrogen also influences our brain chemistry, particularly the neurotransmitter serotonin, which is vital for mood regulation, learning, sleep, and appetite control. But for serotonin to assert its influence, it needs to bind to a receptor. Imagine it like a key that needs to fit a lock for it to work. Those are your serotonin receptors. They are like tiny gatekeepers in our brains, managing how we respond to serotonin. That is where estrogen comes into play.

Among these receptors, 5-HT1A and 5-HT2A are particularly influenced by estrogen. They are found in both the cells that produce serotonin and those that receive serotonin signals. These receptors help control mood, anxiety, and stress responses.

Estrogen increases the number of receptors in parts of the brain like the hippocampus and cortex and it makes these receptors more responsive to serotonin. This boost helps stabilize serotonin levels, promoting a more balanced mood, reduced anxiety, and better cognitive function.

Estrogen levels in women start declining from around 30 but that decline starts to spike as we near perimenopause before they plummet altogether during menopause when the only natural form of estrogen still produced by our own body is a form called estrone which is made by adipose tissue. So of course you can feel more emotionally unstable during this time. It is a perfectly natural, biological response to the changes that are happening.

But that doesn’t mean that there is nothing you can do to improve your mental, emotional, and cognitive health even while you learn to adapt to your new brain chemistry.

Diet plays a crucial role. We often think of food just in terms of calories but it provides the building blocks not just for our physical structure like fat, muscles, and bones, but for hormones, neurotransmitters, or any other molecule that contributes to keeping our bodies functioning smoothly. The precursor to serotonin is an amino acid called tryptophan.

Tryptophan is abundant in protein-rich foods like meat, fish, eggs, tofu, and dairy products. Making sure you get adequate amounts of high-quality protein is step one. But for tryptophan to get converted into serotonin in the brain, it first has to cross the blood-brain barrier, a delicate but important structure in place to ensure harmful agents don’t reach our brain. This is where starchy carbohydrates come into play.

Starchy carbohydrates like sweet potatoes cause a spike in insulin and that insulin spike triggers the uptake of amino acids from our circulatory system into muscle tissue. That is all but one: tryptophan. This makes it a lot easier for a more tryptophan to reach the blood-brain barrier which it can cross and then fulfill its function in the brain.

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), also play a significant role in serotonin regulation in a multifaceted way. They help maintain membrane fluidity, which can enhance serotonin receptor activity and serotonin signaling. They also play a role in the production of serotonin via their involvement in the regulation of the enzymes that synthesize serotonin from its precursor, tryptophan.

Its anti-inflammatory qualities and ability to reduce oxidative stress also help maintain the health of serotonin-producing neurons by limiting neuroinflammation. This doesn’t just help with mood but also protects our brain as we age.

Omega 3 is mostly found in fish, seafood, or algae. Plant-based omega 3, unfortunately, doesn’t get converted into the active form we need in sufficient amounts to be of much help. But even if you struggle with getting enough from your diet, there are many high-quality supplements, including algae-based vegan options, available.

Another powerful tool in your serotonin-building toolkit is exercise. Like starchy carbohydrates, it enhances the ratio of tryptophan to other amino acids in circulation, increasing the amount that can reach the brain.

Similar to estrogen, exercise also increases the number and enhances the sensitivity of serotonin receptors, those gatekeepers we spoke about earlier. It also upregulates the production of BDNF, or brain-derived neurotropic factor which is a sort of a Miracle-Grow for our brain. Amongst many other things, BDNF enhances serotonin signaling and can increase the synthesis and release of serotonin in the brain.

And of course, exercise helps us manage stress, which brings me to the next point. Effective stress management. Chronic high levels of cortisol, the stress hormone, can negatively affect both serotonin production and the sensitivity of serotonin receptors.

While avoiding all stress is simply not feasible, the menopause transition in itself is a big stressor, you can learn effective ways of dealing with it.

Practicing mindfulness, ensuring good sleep hygiene, getting outside into nature, calming breathing techniques, prioritizing your social connections, and asking for help, be it from a friend or seeking professional support can all be powerful coping strategies.

Speaking of coping strategies, avoiding those that could potentially negatively affect our serotonin levels is just as important. We have all been there, it’s been a crazy day and our cognitive capacity is at zero so we reach for a glass of wine, often more, or a sugary snack.

In the short term, alcohol can increase serotonin levels in certain areas of the brain, which can lead to feelings of euphoria and reduced anxiety. This effect is partly why alcohol is often used socially and recreationally.

Unfortunately, long-term alcohol use can lead to a decrease in the production of serotonin. Chronic alcohol consumption can deplete tryptophan levels, cause downregulation or desensitization of serotonin receptors, and alter the metabolism of serotonin. This combined effect can impact mood regulation and is associated with an increased risk of depression and anxiety disorders.

Consuming too many simple sugars can also have a deleterious effect on serotonin. High sugar intake increases the presence of other large neutral amino acids (LNAAs) in the bloodstream. These LNAAs compete with tryptophan for transport across the blood-brain barrier, potentially reducing the amount of tryptophan that enters the brain.

It can also trigger inflammation which can activate the hypothalamic-pituitary-adrenal (HPA) axis, leading to increased cortisol production and we already know that chronic high levels of cortisol negatively affect serotonin levels.

Last but not least, high sugar consumption is linked to a reduction in BDNF, that Miracle Grow we touched upon earlier.

Hopefully understanding the interplay between estrogen and serotonin a bit better provides you with some insights into managing emotional and cognitive health, especially during the hormonal transitions of perimenopause and menopause. And ideally, we can all better appreciate the natural biological changes women experience. This understanding also empowers us to take proactive steps toward mental well-being.

Through informed choices and lifestyle adjustments, you can navigate hormonal changes with greater ease and maintain your emotional and cognitive health.

If you need help finding and implementing strategies that work for you, get in touch. We are here to help.

Sybille Hazward