estrogen & your mood

Serotonin is a neurotransmitter and brain hormone – chemical messengers that carry messages or signals to other neurons, cells, or organs in your body. Despite being considered a brain hormone, serotonin is primarily made in the gut (like 90% of it). 

Serotonin influences your mood, most notably your sense of happiness. High or low levels can cause cravings, decreased appetite, depression, anxiety, irritability, diarrhea, pain, fatigue, or disrupted sleep. It’s no wonder that many anti-depressants are focused on balancing serotonin levels. 

Serotonin is derived from the amino acid tryptophan; melatonin is then made from serotonin. These pathways require various coenzymes to function, one of which is vitamin B6. 

As estrogen levels fluctuate with your cycle, so do brain concentrations of estrogen. Estrogen (specifically estradiol) increases the activity of an enzyme called tryptophan hydroxylase. This enzyme is responsible for converting tryptophan into serotonin. Meaning, more estrogen  more serotonin. 

A second effect of estrogen is decreasing the activity of the MAO enzyme which helps breakdown serotonin. Leaving more serotonin floating around the brain for longer periods of time. Now you have more serotonin and it’s around longer.  

In a high hormone phase (or luteal phase) the increase in estrogen creates more serotonin and prevents it from being metabolized normally. For some people this might boost their mood, focus and energy. For others, elevated serotonin can lead to increased CNS fatigue and feelings of being flat or unmotivated, irritable, and disrupt sleep. 

When estrogen drops right before your period, it causes a serotonin dump or sudden drop in brain serotonin levels. This quick change can trigger depression and/or anxiety for some and provide instant relief for others. 

In peri menopause estrogen levels fluctuate erratically. Combine those ups and downs with infrequent, if any notable progesterone to counter estrogens effects and the result is heavily fluctuating serotonin levels. This can be a big catalyst in feeling depressed, anxious, unmotivated, flat, or ambivalent. 

As always, there’s a way to minimize the dramatic shifts in serotonin levels during the high hormone phase, peri menopause and post menopause using nutrition. The key is a taking in more of another amino acid - leucine. 

Leucine travels on the same transport molecule as tryptophan to get into the brain. If you take in more leucine, you can reduce the amount of tryptophan entering the brain. Less tryptophan in the brain leads to less serotonin being produced. Overall, this can help level out serotonin levels and prevent extreme swings in mood and emotions. 

Leucine also helps stimulate muscle protein synthesis needed for building muscle, a task much more challenging in the high hormone phase and menopause, so it’s a win-win. 

Simple nutritional adjustments can make dramatic improvements in your life. Of course, you need to get specific and figure out what your body needs for support. Not sure where to start? Check out my Wild Pursuits program or hop on a strategy call to learn more about working WITH your physiology, not against it. 

Stay in pursuit, 

Dr. Marsha✨