04/03/2025
Do you have issues with your sleep and Low mood ? This may interest you .This week I have had a few breakthroughs with cases that hinged on the Serotonin and Melatonin connection , great to investigate it further. Most people know that Melatonin is somehow connected to their sleep and most people know that Serotonin is involved with their mood and being happy and stable . What most people don't realise is that the serotonin production is vital for another reason as it is a precursor to making melatonin . So how our serotonin levels are, directly effects our sleep at night - this is very interesting .
I have had many cases of people who have a history of SSRIs (or very interesting even as far back as their mothers had taken SSRIs with them while pregnant ) and this affects your serotonin production long term which will in effect affect your sleep , also those with very poor gut health - as 90% of serotonin is produced in the intestines and the assimilation of your food will directly relate to Serotonin production . We know our gut health effects everything - but in this case we owe our good mood and our good sleep in primary instance to our gut health .
Serotonin is transformed into melatonin in the Pineal gland . And yes light does effect this cycle - darkness and night send the message to create Melatonin to the Pineal gland and light entering our eyes signals to create Serotonin production . Sunlight helps greatly in boosting Serotonin but is not the only factor in creating it as we create it in the gut also - the largest portion .Another key factor here is Tryptophan - which we access from food sources.I will add some food sources here below.This is the vital ingredient in creating serotonin in the Gut . So our diet but also our assimilation is really important . This is a wonderful area where Homeopathy can help - remedies and nosodes for the bowel can really support this cycle and break a loop that many have been in for years with Sleep deprivation and low mood .
I am included more info for you below this if you are interested in the production and connection between the two.
Precursor: Tryptophan (Essential Amino Acid)
Melatonin synthesis starts with tryptophan, an essential amino acid that the body cannot produce on its own. It must be obtained from dietary sources.
Best Food Sources of Tryptophan:
Animal-Based: Turkey, chicken, eggs, dairy (milk, cheese, yogurt), salmon, tuna
Plant-Based: Nuts (almonds, walnuts), seeds (pumpkin, sunflower), soybeans, tofu, lentils, oats, bananas
Once tryptophan is consumed, it is converted into serotonin, which is later transformed into melatonin.
2. Cofactors (Nutrients Needed for Enzymes to Work)
Several vitamins and minerals act as cofactors in the conversion process from tryptophan → serotonin → melatonin. Without these, melatonin production can be impaired.
Key Nutrients Needed for Melatonin Production:
NutrientRole in Melatonin ProductionFood Sources
Vitamin B6 (Pyridoxine)
Helps convert tryptophan into serotonin
Chickpeas, potatoes, bananas, salmon, chicken
Magnesium
Activates serotonin and melatonin synthesis
Nuts, seeds, spinach, dark chocolate
Zinc
Supports serotonin production
Meat, shellfish, lentils, chickpeas, pumpkin seeds
Folate (Vitamin B9)
Required for tryptophan metabolism
Leafy greens, citrus fruits, beans, fortified grains
Vitamin D
Regulates serotonin and melatonin synthesis
Sunlight, fatty fish, eggs, fortified dairy
Omega-3 Fatty Acids
Supports brain function and serotonin production
Fatty fish, walnuts, flaxseeds, chia seeds
3. Enzymes Needed for Melatonin Synthesis
The conversion of serotonin to melatonin depends on two key enzymes in the pineal gland:
Serotonin N-Acetyltransferase (AANAT) – Converts serotonin into N-acetylserotonin.
Activated by darkness
Inhibited by light exposure at night
Hydroxyindole-O-Methyltransferase (HIOMT) / ASMT – Converts N-acetylserotonin into melatonin.
This is the final step in melatonin production.
Factors That Affect Enzyme Activity:
✅ Darkness (triggers AANAT to start converting serotonin into melatonin)
❌ Light at night (especially blue light from screens, which suppresses AANAT activity)
✅ Proper nutrition (B6, magnesium, and zinc help enzyme function)
❌ Chronic stress and high cortisol (can interfere with AANAT activity)
4. Darkness & Circadian Rhythm Regulation
Melatonin synthesis is controlled by the suprachiasmatic nucleus (SCN) in the brain’s hypothalamus. The SCN regulates the body's circadian rhythm (biological clock) based on light exposure.
During daylight: Light enters the eyes, signaling the brain to stop melatonin production and increase serotonin (for alertness).
At night (darkness): The SCN signals the pineal gland to start converting serotonin into melatonin.
Things That Help Melatonin Production at Night:
✅ Dim lighting before bedtime
✅ Reducing blue light exposure from screens (phones, laptops, TVs)
✅ Having a regular sleep schedule (going to bed at the same time daily)
✅ Sleeping in a dark room (blackout curtains or an eye mask can help)
Things That Block Melatonin Production:
❌ Artificial light at night (especially blue and white light from screens and LEDs)
❌ Caffeine and stimulants in the evening
❌ Irregular sleep schedule (going to bed at different times daily)
❌ Stress and high cortisol levels
5. Gut Health (The Role of the Microbiome)
Surprisingly, a large amount of melatonin is also produced in the gut! The gut microbiome plays a role in serotonin synthesis, which then contributes to melatonin production.
How Gut Health Affects Melatonin:
A healthy gut microbiome helps break down tryptophan into serotonin.
Disruptions in gut bacteria (from poor diet, antibiotics, or stress) can reduce serotonin and melatonin levels.
✅ Probiotic and Prebiotic-Rich Foods Help:
Yogurt, kefir, sauerkraut, kimchi (probiotics)
Garlic, onions, bananas, oats (prebiotics)
6. Sleep & Lifestyle Factors That Optimize Melatonin Production
Things That Increase Melatonin:
✅ Morning sunlight exposure (regulates serotonin and melatonin balance)
✅ Regular exercise (helps serotonin production)
✅ Eating melatonin-rich foods (cherries, walnuts, tomatoes, grapes, rice)
✅ Reducing stress (meditation, relaxation techniques)
Things That Decrease Melatonin:
❌ Bright lights at night (especially blue light from screens)
❌ Irregular sleep patterns
❌ Excess caffeine or alcohol in the evening
❌ Chronic stress (high cortisol disrupts melatonin production)
Final Summary
To efficiently produce melatonin, you need:
Tryptophan (from food) → Converted into serotonin
Key nutrients (Vitamin B6, Magnesium, Zinc, Omega-3s) to help conversion
Two enzymes (AANAT and HIOMT) that activate at night
Darkness (light exposure inhibits melatonin production)
A healthy gut microbiome (serotonin production in the gut helps)- homeopathy greatly helps here .
A consistent sleep schedule & proper lifestyle habits
Susie Cornally Bale provides a number of online homeopathy and in clinic services, covering areas from women's health, pregnancy and child birth to chronic illnesses such as Lyme disease and others.