How Serotonin Supports Healthy Appetite Control
Weight management has become a global conversation – more than just a trend, it’s now at the forefront of health discussion, especially with the rising popularity of GLP-1 receptor agonists. These medications may have demonstrated impressive results for appetite control and weight loss offering hope for many struggling with obesity and metabolic disorders.
However, they don’t come without side effects which can range from nausea and fatigue to gastrointestinal discomfort and long-term metabolic concerns. For this reason, many individuals are now seeking more natural, sustainable alternatives to support weight management-without compromising their quality of life.
This shift brings us to a more integrative view of the body’s internal weight-regulating systems. In the realm of appetite and metabolism, neurotransmitters like serotonin, hormones such as leptin and ghrelin the vast ecosystem of our gut microbiota work in concert to influence hunger, fullness, cravings and even emotional eating.
This interplay between brain chemistry, gut health and nutrient status is essential for achieving lasting, healthy weight loss – naturally.
Of the many neurotransmitters needed to support appetite, serotonin stands out as a key player. Not only appetite, but it can also influence mood and satiety. It has been dubbed the feel-good neurotransmitter.
What is serotonin?
Serotonin (5-hydroxytryptamine or 5-ht) is a neurotransmitter primarily found in the brain and gut where 95% of serotonin is produced.
To make serotonin we need the amino acid tryptophan which we find in various amounts in foods such Turkey, eggs, nuts, seeds, legumes and wholegrain. How we digest, absorb, and utilise the tryptophan from the food can vary from each person. If we are not eating enough of these foods, we may then experience lower levels of serotonin. Other causes of low levels can include genetic factors, age, chronic stress, lack of exposure to natural light and chronic pain.[i]
Serotonin plays a crucial role in –
- Appetite control
- Carbohydrate cravings
- Sleep-wake cycles
- Emotional eating
- Digestive function and more.
Low serotonin levels have been associated with increased hunger, carbohydrate cravings, and binge eating behaviour. Therefore, supporting serotonin production, may help to regulate appetite regulation and weight management.
Whilst we cannot supplement our diet with serotonin directly, we can add its precursor called 5-HTP (5-hydroxytryptophan), when food alone is not achieving optimal levels.
5-HTP and weight management.
5-HTP (5-hydroxytryptophan) is an amino acid produced by the body from the dietary amino acid tryptophan. Supplementing with 5-HTP has been shown to increase serotonin levels in the brain, which can have an impact on appetite and weight management. In one study it found that those taking 100mg of 5-htp daily for 8 weeks, helped reduce fat mass, even if total daily calories hadn’t changed![ii]
Supplementing our diet with 5-HTP may help to enhance serotonin production and support appetite regulation via several neurotransmitter pathways that can influence –
- Appetite control
- Satiety signals
- Emotional eating triggers.
The gut microbiota’s role in weight management.
The gut microbiota refers to the trillions of bacteria that inhabit our digestive tract that play an important role in both serotonin production and weight reduction.
Certain beneficial bacteria, like Lactobacillus and Bifidobacterium, can help stimulate serotonin production. A healthy, diverse microbiome enhances not only digestion but also mood, energy and hunger regulation.
Research has shown that –
- Probiotic strains like Lactobacillus rhamnosus support healthy weight in both adults and children.
- Imbalances in gut flora during early life may increase the risk of paediatric obesity.
- Gut health interventions, including fermented foods and quality probiotics, can contribute to long-term weight stability.
The intricate relationship between the gut microbiota and the brain, often referred to as the gut-brain axis, plays a pivotal role in regulating various physiological processes, including appetite control. This bidirectional communication network involves various signals between the gut, our microbes and the central nervous system, influencing the regulation of appetite and metabolism.
Our gut microbiota also produces short chain fatty acids (SCFA’s) such as butyrate which also stimulate the release of hormones such as peptide YY(PYY) and glucagon-like-peptide-1 (GLP-1), which are involved in appetite suppression and glucose metabolism. [iii]
Having a healthy microbiome is vital for appetite control and weight management!
Other ways we can help boost serotonin levels naturally include [iv] –
Regular Exercise: Aerobic activity like walking, running, or cycling increases serotonin synthesis and receptor sensitivity—helping to boost mood and curb emotional eating.
Sunlight Exposure: Natural sunlight stimulates serotonin production in the brain. Even 15–30 minutes of outdoor light in the morning can make a noticeable difference.
Positive Social Connections: Engaging in meaningful relationships and community activities can trigger serotonin release and reduce stress-induced cravings.
Mindfulness and Meditation: Practices like deep breathing, meditation, and yoga increase serotonin availability and reduce cortisol, the stress hormone that disrupts appetite signals.
Adequate Sleep: Quality sleep is essential for maintaining proper serotonin and leptin levels, both of which regulate hunger and satiety.
Gratitude and Journaling: Surprisingly, even positive thinking and journaling about gratitude can stimulate the brain’s serotonin pathways.
By embracing this more integrative view of the body’s weight-regulating systems, where brain chemistry, gut health and nutrients status work in harmony, we can move towards a more realistic, longer lasting, natural weight management that supports both physical health and overall well-being.
[i] https://www.medicalnewstoday.com/articles/serotonin-deficiency#boosting-serotonin
[ii] https://www.healthline.com/nutrition/5-htp-benefits#weight-loss
[iii] Petraroli M, Castellone E, Patianna V, Esposito S. Gut Microbiota and Obesity in Adults and Children: The State of the Art. Front Pediatr. 2021 Mar 19;9:657020. doi: 10.3389/fped.2021.657020. PMID: 33816411; PMCID: PMC8017119.
[iv] https://www.healthline.com/health/how-to-increase-serotonin#diet
