207 | id == 207
207 | category_id == 18
207 | category_order == 15
207 | category_name == Weight
207 | category_color == #C47AC0
207 | slug == HTR2C-weight
207 | title == How Do Serotonin Receptors Affect Weight Gain? (HTR2C)
207 | meta_description == The serotonin receptor gene HTR2C suppresses appetite & reduces food intake. What happens when it doesn't work?
207 | summary == <p><strong>The serotonin receptor gene HTR2C is important for suppressing appetite and reducing food intake. What happens when it doesn&#39;t work properly? Read on to learn more.</strong></p>
207 | overall_score_text == Appetite Regulation Score (based on HTR2C)
207 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/HTR2C--Weight---eating-dysregulation-in-response-to-stress.jpg
207 | author_id == 1
207 | author_name == Jasmine Foster
207 | author_title == BSc, BEd
207 | author_order == 36
207 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
207 | author_intro == <p><strong>Jasmine received her BS from McGill University and her BEd from Vancouver Island University.</strong></p>    <p>Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health.</p>
207 | reviewer == None
207 | medical_reviewer_id == 11
207 | medical_reviewer_name == Puya Yazdi
207 | medical_reviewer_title == MD
207 | publish_date == 2020
207 | publish_date == 6
207 | publish_date == 9
207 | avg_rating == 5.0
207 | tags_id == 477
207 | tags_name == Antipsychotic Medication
207 | tags_id == 200
207 | tags_name == Appetite
207 | tags_id == 478
207 | tags_name == HTR2C Gene
207 | tags_id == 165
207 | tags_name == Obesity
207 | tags_id == 309
207 | tags_name == Serotonin
207 | tags_id == 115
207 | tags_name == Weight Gain
207 | tags_id == 184
207 | tags_name == Weight Loss
207 | permissions_favorite == False
207 | permissions_rate == False
207 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <h2><span style="font-weight: 400;">Serotonin &amp; HTR2C</span></h2> <p><a href="https://www.selfhacked.com/blog/how-to-increase-serotonin"><span style="font-weight: 400;">Serotonin</span></a><span style="font-weight: 400;"> is an important signaling molecule throughout the brain and body. It is commonly known as the &ldquo;happiness neurotransmitter&rdquo; or the &ldquo;happiness hormone&rdquo; due to its prominent role in regulating </span><a href="https://get.selfdecode.com/nm/mood/"><span style="font-weight: 400;">mood</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">Serotonin plays an important role in the brain, where its main job is to transmit messages between nerve cells. According to some scientific theories, serotonin is involved in all aspects of human behavior [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4921409/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">HTR2C </span></em><span style="font-weight: 400;">encodes a serotonin receptor that is expressed almost exclusively in the brain. Changes in the expression of this receptor have been linked to suicidal behavior, </span><a href="https://selfhacked.com/blog/natural-treatments-depression/"><span style="font-weight: 400;">depression</span></a><span style="font-weight: 400;">, schizophrenia, and other forms of mental illness [</span><a href="https://www.ncbi.nlm.nih.gov/gene/3358"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010321/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873585/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">The serotonin receptor encoded by </span><em><span style="font-weight: 400;">HTR2C</span></em><span style="font-weight: 400;"> is expressed in the brain and plays a role in mood and mental health.</span></span></p> <h2><span style="font-weight: 400;">Serotonin &amp; Appetite</span></h2> <p><span style="font-weight: 400;">Serotonin is believed to suppress appetite and reduce food intake through three receptors: </span><a href="https://www.selfdecode.com/gene/htr1b/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">5HT1B</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfdecode.com/gene/htr6/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">5HT6</span></a><span style="font-weight: 400;">, and </span><a href="http://selfhacked.com/blog/5-ht2c/"><span style="font-weight: 400;">5HT2C</span></a><span style="font-weight: 400;">. When these receptors are activated, they create a sense of satiety&mdash;a feeling of fullness [</span><a href="https://pubmed.ncbi.nlm.nih.gov/2252331/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25217810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some anti-obesity drugs exploit this relationship. Lorcaserin is a 5HT2C binds to and activates 5HT2C receptors, reducing the desire to eat. Researchers are trying to identify other compounds that may activate 5HT2C receptors for this purpose [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25217810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063114/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Why Do Antipsychotic Drugs Make Some People Gain Weight?</span></h3> <p><span style="font-weight: 400;">Antipsychotic drugs, which are used to treat psychological disease like schizophrenia and bipolar disorder, are strongly associated with weight gain in some patients. Antipsychotic-associated weight gain and obesity are of serious concern, because these conditions in turn increase a patient&rsquo;s risk for other health problems like heart disease and stroke [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574691/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The reason for this unfortunate side effect of antipsychotics may be the blockade of serotonin receptors like 5HT2C [</span><a href="https://pubmed.ncbi.nlm.nih.gov/10432496/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21420906/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574691/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedaily.com/releases/2017/08/170815095140.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Olanzapine, one of the antipsychotics associated with weight gain, has been found to block the 5HT2C receptor specifically. Researchers have suggested that the 5HT2C activator lorcaserin could be useful for counteracting weight gain from olanzapine [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">5HT2C receptors suppress appetite and reduce food intake. Antipsychotic drugs that block this receptor have, unsurprisingly, been linked to weight gain.</span></p> <h2><span style="font-weight: 400;">HTR2C Variants &amp; Obesity</span></h2> <p><span style="font-weight: 400;">Many variants of </span><em><span style="font-weight: 400;">HTR2C </span></em><span style="font-weight: 400;">have been associated with weight gain, though some of these have only been studied in the context of antipsychotic-associated weight gain. These include rs6318-G rs3813928-A, rs1414334-C, rs498207-A, rs518147-C and rs521018-T [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15048662/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20504252/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17016522/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21185157/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/10412190/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19434072"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Other variants of HTR2C have been associated with weight gain or obesity independent of antipsychotics. At rs3813929, for example, the &lsquo;T&rsquo; allele has been associated with higher body mass index (BMI) and weight gain [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20065966/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Alleles associated with weight gain are expected to reduce the expression or activity of 5HT2C receptors, as increased activity of these receptors decreases appetite [</span><a href="https://pubmed.ncbi.nlm.nih.gov/2252331/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25217810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Many SNPs in </span><em><span style="font-weight: 400;">HTR2C</span></em><span style="font-weight: 400;"> have been linked to antipsychotic medication-associated weight gain, and at least one is also linked to BMI independent of antipsychotics.</span></span></p> <h2><span style="font-weight: 400;">Your HTR2C Results for Appetite Control</span></h2> <p><span style="font-weight: 400;">Note that </span><em><span style="font-weight: 400;">HTR2C</span></em><span style="font-weight: 400;"> is on the X chromosome, so depending on your chromosomes (XX or XY), you may see single-lettered genotypes in the table below. This is normal!</span></p> <p>*7052317933448302*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>HTR2C rs3813928</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> </ul> <p><strong>HTR2C rs3813929</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with lower body mass index (BMI)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with higher body mass index (BMI)</span></li> </ul> <p><strong>HTR2C rs1414334</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> </ul> <p><strong>HTR2C rs518147</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> </ul> <p><strong>HTR2C rs6318</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> </ul> <p><strong>HTR2C rs498207</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> </ul> <p><strong>HTR2C rs521018</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Higher appetite, linked to antipsychotic medication-associated weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Lower appetite, not linked to antipsychotic medication-associated weight gain</span></li> </ul> <p>*6689998941014903*</p> <h2><span style="font-weight: 400;">Recommendations for Appetite Regulation</span></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*5976471521836516*</p> <h3><span style="font-weight: 400;">Lifestyle</span></h3> <h4><span style="font-weight: 400;">Stress Management</span></h4> <p><span style="font-weight: 400;">Stress may make the brain resistant to the effects of serotonin and desensitize 5-HT2C receptors. This in turn may increase appetite and food intake as more food is required to produce the same rewarding effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4360241/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14993070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S2255482311700200"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.news-medical.net/news/2007/10/15/31146.aspx"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, other studies suggest that stress could increase 5-HT2C receptors in some cases [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862362/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/2015/01/15/stress-bad-uncovering-hidden-effects-stress/"><span style="font-weight: 400;">Stress</span></a><span style="font-weight: 400;"> is known to cause weight gain in some people. Stress increases </span><a href="https://selfhacked.com/blog/need-know-cortisol-health-effects/"><span style="font-weight: 400;">cortisol</span></a><span style="font-weight: 400;"> and dynorphin, both of which cause weight gain [</span><a href="https://selfhacked.com/blog/2015/06/10/35-biological-reasons-overeat/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2819644/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24123563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It also increases </span><a href="https://selfhacked.com/blog/glutamate/"><span style="font-weight: 400;">glutamate</span></a><span style="font-weight: 400;">, which increases appetite, while decreases </span><a href="http://selfhacked.com/blog/all-about-nerve-growth-factor-and-50-ways-to-increase-it/"><span style="font-weight: 400;">NGF</span></a><span style="font-weight: 400;"> and </span><a href="../article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;">, both of which are appetite suppressants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16132059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Exercise</span></h4> <p><span style="font-weight: 400;">Exercise is well-known to improve mood; one of its mechanisms for doing so may be increased serotonin in the brain, which could reduce appetite [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, animal research suggests that exercise may reduce 5-HT2C receptor activity in some parts of the brain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3458100/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.jneurosci.org/content/jneuro/37/6/1378.full.pdf"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Despite this, high-intensity exercise is probably the best strategy to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;">. In addition to promoting fat burning, the increased </span><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"><span style="font-weight: 400;">norepinephrine</span></a><span style="font-weight: 400;"> production may suppress food intake according to a study in rats [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Being active burns calories and jump-starts metabolism. Some studies suggest it also </span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-natural-ways-to-increase-bdnf/"><span style="font-weight: 400;">increases BDNF</span></a><span style="font-weight: 400;">, which supports mental health and might cause us to eat less [</span><a href="http://journal.frontiersin.org/article/10.3389/neuro.24.005.2010/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">Exercise </span></a><span style="font-weight: 400;">also increases </span><a href="https://selfhacked.com/blog/endorphins/"><span style="font-weight: 400;">endorphins</span></a><span style="font-weight: 400;">, which activates mu-opioid receptors and also suppresses appetite [</span><a href="http://www.news-medical.net/news/20120717/Mu-opioid-receptors-put-brakes-on-appetite.aspx"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Aerobic exercise (like walking, running, swimming, etc) has also been shown to cause major reductions in belly fat in multiple studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17637702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21951360"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Although the reason is not fully understood, </span><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">yoga</span></a><span style="font-weight: 400;"> can be a useful tool for </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> too [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Moderate Sun Exposure</span></h4> <p><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">Sunlight</span></a><span style="font-weight: 400;"> exposure is believed to increase brain serotonin, and vitamin D may be important for the function of serotonin signalling neurons. Vitamin D has also been specifically studied for its potential to counteract antipsychotic-induced weight gain (which, as we&rsquo;ve discussed, can be caused by 5-HTR2C being blocked) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6042449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4094142/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">Vitamin D</span></a><span style="font-weight: 400;"> deficiency is suspected to contribute to obesity in some cases, though more research is needed [</span><a href="https://www.sciencedirect.com/science/article/pii/S0306987708005288"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">UV</span></a><span style="font-weight: 400;"> light is hypothesized to prevent obesity in animals, whether or not they are deficient in vitamin D [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25342734"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one study, intense light exposure, particularly in the morning, was associated with a lower BMI independent of </span><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">sleep</span></a><span style="font-weight: 400;"> duration and timing [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Specifically, having a majority of the average daily light exposure above 500 lux earlier in the day was associated with a lower BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Exposure to at least 45 minutes of morning light (between 6-9 am at 1,300 lux) for 3 weeks in obese women resulted in reduced body fat and appetite. Although encouraging, more research is needed to verify the link between sunlight exposure and weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23429094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Stress management, physical exercise, and moderate sun exposure are three relatively simple strategies that may increase brain serotonin and reduce appetite.</span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <h4><span style="font-weight: 400;">Olive Oil</span></h4> <p><span style="font-weight: 400;">In rats, the </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">omega-3</span></a><span style="font-weight: 400;"> and omega-6 fatty acids abundant in </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;"> increased serotonin levels in the brain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3725699/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An olive oil-enriched diet brought about greater weight loss than a lower-fat diet in an 8-week comparison. Scientists are investigating whether </span><a href="https://selfhacked.com/blog/oleic-acid-benefits/"><span style="font-weight: 400;">oleic acid</span></a><span style="font-weight: 400;">, the main fatty acid found in olive oil, excites neurons that cause weight loss (</span><a href="https://www.selfdecode.com/gene/pomc/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">POMC</span></a><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20545561"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681442/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Dark Chocolate</span></h4> <p><span style="font-weight: 400;">Eating dark chocolate may increase the amount of tryptophan that enters the brain, which may increase the synthesis and availability of serotonin. This is a proposed mechanism for the mood-boosting effects of chocolate, but it may help with appetite as well [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20876417/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4285457/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some animal research also indicates that eating dark chocolate may directly increase serotonin levels throughout the body. The authors suggest [</span><a href="https://onlinelibrary.wiley.com/doi/pdf/10.1002/mnfr.201200681"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="http://selfhacked.com/blog/health-benefits-cocoa/"><span style="font-weight: 400;">Cocoa</span></a><span style="font-weight: 400;"> contains polyphenols that are believed to promote weight loss, though clinical studies are few and far between. In one study, daily consumption of 49 grams of dark chocolate reduced the quantity of snacks eaten by adults, suggesting that cocoa might decrease appetite or cravings [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4546094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a study in rats, those fed cocoa had less fat production in the belly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15850966"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In mice, cocoa consumption reduced weight gain and fat uptake in the gut. Cocoa also reduced inflammation associated with </span><a href="https://selfhacked.com/blog/132-biological-mechanisms-for-weight-modulation/"><span style="font-weight: 400;">obesity</span></a><span style="font-weight: 400;"> and improved </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23494741"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Dark chocolate may increase tryptophan in the brain, providing the building blocks to make serotonin. Cocoa has also been found to reduce appetite and fat production.</span></p> <h4><span style="font-weight: 400;">Resistant Starch</span></h4> <p><a href="http://selfhacked.com/blog/health-benefits-butyrate-derivatives-sodium-butyrate-phenylbutyrate-trybutyrine-butyric-acid-butyrate-prodrugs-butyrate-producing-bacteria/"><span style="font-weight: 400;">Butyrate</span></a><span style="font-weight: 400;"> is a fatty acid produced by good bacteria in the gut when they digest </span><a href="https://selfhacked.com/blog/what-is-resistant-starch-sources-how-to-increase-diet/"><span style="font-weight: 400;">resistant starches</span></a><span style="font-weight: 400;"> and fibers that we can&rsquo;t digest on our own. The cells of the colon wall use this compound for energy [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502201/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some animal research suggests that butyrate&rsquo;s antidepressant properties stem from increased concentration of serotonin in the brain [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26957230/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some evidence suggests that resistant starch (and the butyrate produced as a result) may help promote weight loss in certain circumstances.</span></p> <p><span style="font-weight: 400;">In a trial of 118 overweight people, fiber supplements (which the gut flora convert to butyrate) also led to reduced body weight and BMI. Animal studies have also generally found butyrate to be protective against weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28212353"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In obesity-prone rats, dietary resistant starch and regular </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;"> prevented weight gain, apparently by reducing energy intake [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21736742"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It reduces fat accumulation and blood </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> levels and increases the breakdown of fat through fermentation in the intestines, thus potentially improving weight control [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25966755"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23784900"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistant starch may stimulate fat burning by:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Reducing fat accumulation and increasing fat oxidation after meals [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8263609"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Forcing the body to burn fat by lowering blood glucose [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28573878"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Decreasing fat production while increasing the production of phospholipids [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27065270"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> </ul> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Butyrate, which is produced by good bacteria digesting resistant starches, may increase the concentration of serotonin in the brain. Butyrate and resistant starch have both also been linked to weight loss.</span></p> <h4><span style="font-weight: 400;">Tryptophan</span></h4> <p><span style="font-weight: 400;">Tryptophan is an amino acid that is used to make serotonin. It is a component of dietary protein and most abundant in high-protein foods [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some research suggests that getting more calories from protein (as opposed to either carbohydrates or fat) may support weight loss, metabolism, and satiety. High-protein diets appeared to increase fat burning and weight loss and reduce appetite in a handful of human studies [</span><a href="http://ajcn.nutrition.org/content/82/1/41.abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10193874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10375057"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><span style="font-weight: 400;">Probiotics</span></h4> <p><span style="font-weight: 400;">Some probiotics (such as </span><a href="http://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">B. infantis</span></em></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">B. longum</span></em></a><span style="font-weight: 400;">, and </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;">) have been found to produce similar effects to selective serotonin receptor inhibitors (SSRIs), a class of antidepressants [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6852474/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319175/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial of 125 obese adults, </span><em><span style="font-weight: 400;">L. rhamnosus</span></em><span style="font-weight: 400;"> induced weight loss, reduced fat mass, and reduced circulating </span><a href="http://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21505361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, </span><em><span style="font-weight: 400;">L. rhamnosus</span></em><span style="font-weight: 400;"> CGMCC1.3724 improved liver parameters in a small trial of 20 obese children with liver dysfunction noncompliant with lifestyle interventions [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24299712"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Oral administration of </span><a href="https://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">B. longum</span></em></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/b-bifidum/"><em><span style="font-weight: 400;">B. bifidum</span></em></a><span style="font-weight: 400;">, </span><a href="https://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">B. infantis</span></em></a><span style="font-weight: 400;">, and </span><a href="http://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">B. animalis</span></em></a><span style="font-weight: 400;"> decreased glucose levels, ameliorated insulin resistance, and reduced the expressions of inflammatory adipocytokines in obese mice [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25355437"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Some strains of </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> bacteria may increase available serotonin in the brain and have been linked with weight loss.</span></span></p> <h4><span style="font-weight: 400;">Garcinia</span></h4> <p><a href="https://www.selfhacked.com/blog/garcinia-cambogia/"><em><span style="font-weight: 400;">Garcinia cambogia</span></em></a> <span style="font-weight: 400;">is a plant that produces a sour, acidic fruit that looks like a small yellow pumpkin. It is somewhat popular as a weight loss supplement, and it produces enough of a spike in brain serotonin that there are warnings about combining it with antidepressants that also increase serotonin [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748738/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252288/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11758650"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial on 99 obese men, </span><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> together with a weight-loss drug (orlistat), lowered BMI, belly fat, overall fat under the skin, and waist circumference in 3 months [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5061485/"><span style="font-weight: 400;">56</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In two 12-week studies on over 100 overweight and obese people, </span><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> reduced weight by about 3.6 kilos [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11134690"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11092233"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">After 16 weeks, </span><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> extract decreased total fat, belly fat, and fat under the skin in a clinical trial on 39 overweight people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24944404"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In two 8-week studies on almost 150 overweight and obese adults, hydroxycitric acid decreased the body weight and BMI by 5%-6% [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15056124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18316163"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In an 8-week study on 40 obese adults, </span><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> reduced belly and under-the-skin fat better than the placebo [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053034/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> extract reduced body weight by 4.67% in 30 overweight or obese adults (compared to only 0.63% in 28 adults receiving placebo) in a 60-day study [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17639559"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Hydroxycitric acid decreased body weight in a study of 21 obese adults after 2 weeks [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11790414"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A 2011 review of 12 studies on </span><a href="https://selfhacked.com/blog/garcinia-cambogia/"><em><span style="font-weight: 400;">Garcinia cambogia</span></em></a><span style="font-weight: 400;"> found that, on average, it was associated with weight loss of about 2 pounds (0.88 kg) over several weeks [</span><a href="http://www.hindawi.com/journals/jobes/2011/509038/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> is a sour fruit that increases available serotonin and may promote weight loss.</span></span></p> <h4><span style="font-weight: 400;">Vitamin D &amp; DHA</span></h4> <p><span style="font-weight: 400;">Some researchers have proposed that vitamin D and DHA may both be important in the process that makes new serotonin [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25713056/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">As previously noted, </span><a href="https://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> deficiency may contribute to obesity, though the precise relationship is unclear [</span><a href="https://www.sciencedirect.com/science/article/pii/S0306987708005288"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In young, overweight men, the inclusion of either lean or fatty fish or </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;">, which is rich in </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">DHA</span></a><span style="font-weight: 400;">, as part of an energy-restricted diet resulted in approximately 1 kg more weight loss after 4 weeks compared to a similar diet without seafood or a supplement [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15361771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17502874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, fish oil actually decreased 5-HTR2C levels in experimental rats with very high serotonin and low appetite. The relationship between DHA and 5-HTR2C is likely complex [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20526668/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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207 | content_learn_more_6689998941014903_text == Based on the variants we looked at, your HTR2C gene is associated with roughly average appetite and potential weight gain. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Lifestyle changes and serotonin-boosting foods and supplements may help. Keep scrolling to find out more.
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rsStatus = rs3813929,HTR2C,chrX,114584047,C,G,T,,17,0,Normal
rsStatus = rs521018,HTR2C,chrX,114583441,G,A,C,T,16,0,Normal
rsStatus = rs498207,HTR2C,chrX,114583649,G,A,,,4,12,HET
rsStatus = rs518147,HTR2C,chrX,114584109,C,A,G,,19,0,Normal
rsStatus = rs3813928,HTR2C,chrX,114583809,G,A,,,16,0,Normal
rsStatus = rs1414334,HTR2C,chrX,114903581,C,G,,,5,14,HET
rsStatus = rs6318,HTR2C,chrX,114731326,C,G,T,,3,13,HET
