Menopause is a significant transition in a woman's life, bringing with it a variety of physiological and hormonal changes. While estrogen and progesterone fluctuations are often the focus of menopause-related symptoms, an overlooked but crucial factor in this process is serotonin regulation.
Serotonin is a neurotransmitter commonly known for its role in mood regulation, but during menopause, it is responsible for a wide range of disruptive symptoms, including:
- Hot flashes
- Increased blood pressure
- Weight gain
- Osteoporosis
- Bloating & digestive issues ("belly drones")
Unlike other molecules that can be directly controlled through hormone replacement therapy (HRT) or medication, serotonin regulation is unique in that it cannot be directly manipulated. However, research has shown that it can be influenced through gut bacteria, particularly Lactobacillus and Bifidobacterium species.
The Role of Serotonin in Menopause
Serotonin is often referred to as the "happiness hormone" because of its role in mood stabilisation. However, its influence extends far beyond mental health, impacting thermoregulation, metabolism, and bone density.
How Is Serotonin Produced?
- About 90% of serotonin is produced in the gut, specifically in the duodenum (the first section of the small intestine).
- Enterochromaffin cells in the intestinal lining synthesize serotonin from the amino acid tryptophan.
- Once produced, serotonin influences multiple physiological systems, including the nervous system, cardiovascular function, and bone metabolism.
How Serotonin Affects Menopause Symptoms
1. Hot Flashes & Blood Pressure Regulation
- Serotonin plays a critical role in body temperature regulation.
- During menopause, increased serotonin levels in certain brain regions disrupt normal temperature control, triggering hot flashes and night sweats.
- High serotonin activity can also cause blood pressure fluctuations, leading to hypertension and cardiovascular risks.
2. Weight Gain & Metabolism Changes
- Serotonin influences insulin sensitivity and fat metabolism.
- In menopausal women, serotonin imbalance can lead to abdominal fat accumulation ("belly drones") and metabolic slowdowns.
- This is one of the reasons why weight gain becomes more common and difficult to manage post-menopause.
3. Osteoporosis & Bone Density Loss
- Serotonin plays a key role in bone remodeling and calcium absorption.
- Excess serotonin activity inhibits bone formation, increasing the risk of osteoporosis in postmenopausal women.
4. Digestive Issues & Bloating
- Serotonin helps regulate gut motility.
- Imbalances can lead to bloating, constipation, or diarrhea, symptoms commonly experienced by menopausal women.
How Probiotics Can Help Regulate Serotonin
The only effective way to control serotonin during menopause is by modulating the gut microbiome, specifically by introducing beneficial Lactobacillus and Bifidobacterium species.
Why are probiotics essential for Serotonin balance?
- Probiotics influence serotonin production at the duodenal level.
- Lactobacillus and Bifidobacterium species regulate the availability of tryptophan, the precursor to serotonin.
- These bacterial strains support a healthy gut environment, reducing inflammation and stabilising serotonin levels.
- By modifying the gut microbiome, probiotics help restore metabolic balance, improve digestion, and mitigate menopause symptoms.
Best Probiotics for Menopause & Serotonin Balance
1. Lactobacillus reuteri
- Enhances calcium absorption and supports bone density.
- Reduces inflammation and oxidative stress in menopausal women.
2. Lactobacillus rhamnosus
- Helps regulate mood and stress response.
- Supports healthy digestion and metabolism.
3. Bifidobacterium longum
- Aids in hormonal balance by influencing gut-brain communication.
- Reduces menopause-related bloating and digestive discomfort.
4. Bifidobacterium bifidum
- Supports immune health and metabolic function.
- Plays a role in reducing visceral fat accumulation in postmenopausal women.
Photo by Madison Oren on Unsplash
Conclusion
Serotonin plays a crucial role in menopause, affecting temperature regulation, metabolism, bone health, and digestion. Unlike hormones that can be manipulated with HRT, serotonin cannot be directly controlled—but it can be influenced through gut health.
By introducing beneficial probiotics, specifically Lactobacillus and Bifidobacterium species, menopausal women can:
✔ Stabilise serotonin levels to reduce hot flashes and blood pressure spikes.
✔ Improve metabolism and counteract weight gain.
✔ Support bone density and lower the risk of osteoporosis.
✔ Regulate digestion and reduce bloating.
A well-balanced probiotic regimen may be one of the most natural and effective strategies for managing menopause symptoms and promoting long-term well-being.
References
- Clarke, G., Grenham, S., Scully, P., Fitzgerald, P., Moloney, R. D., Shanahan, F., … & Cryan, J. F. (2013). The microbiome-gut-brain axis during development and stress. Molecular psychiatry, 18(6), 666-673.
- Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., … & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276.
- O'Mahony, S. M., Clarke, G., Borre, Y. E., Dinan, T. G., & Cryan, J. F. (2015). Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behavioural brain research, 277, 32-48.
- Galland, L. (2014). The gut microbiome and the brain. Journal of medicinal food, 17(12), 1261-1272.
- Cyranowski, J. M., Marsland, A. L., Bromberger, J. T., Whiteside, T., Chang, Y., & Matt, G. E. (2004). Depressive symptoms and production of proinflammatory cytokines by peripheral blood mononuclear cells stimulated in vitro. Archives of General Psychiatry, 61(5), 446-456.
Main – Photo by RDNE Stock project
About the Author: Anna Brilli
