Tryptophan: The Amino Acid Of Well-being And Mood

Tryptophan is the key ingredient for the production of serotonin. This essential amino acid is a favorite of our brain for its relaxing effect, mediating as a beneficial agent in cases of insomnia and even anxiety disorders. This serotonin precursor is an indispensable part of our mood and well-being.

The scientific literature is very clear and conclusive: tryptophan offers us quality of life. Studies conclusively indicate that the consumption of tryptophan-rich foods or dietary supplements helps to improve depressive states, to regulate our stress, to delay the aging process and even to reduce aggressive behavior. It’s fascinating, no doubt about it.

The truth is, we are currently discovering more functions for this almost magical component of our body. However, it is important to clarify a key aspect: we are facing an essential amino acid, therefore, as the word implies, our body cannot manufacture it. Therefore, we need to take care of our diet and include foods rich in tryptophan so that our body can produce an adequate amount of serotonin.

Let’s look at some more information below.

What is tryptophan and what are its properties?

Tryptophan is an essential amino acid whose molecular formula is C11H12N2O2. We already know that without it, we cannot produce enough serotonin to guarantee our emotional balance, our digestion or even a good night’s rest. This multifunctional molecule is the key to many other processes:

• It helps us synthesize proteins in addition to the B-complex vitamins.
• Tryptophan stimulates the pineal gland to secrete melatonin, which regulates our sleep and wake cycles, and prevents premature aging.
• This essential amino acid has a very interesting antidepressant effect due, as we already know, to its mediation in the production of serotonin.
• In addition, it is a good anxiolytic and, as we have already highlighted, it reduces aggressive behavior.
• Tryptophan is often used as a dietary supplement in people with obesity to regulate food anxiety.

Where is tryptophan synthesized?

These data are, without a doubt, very interesting. Most of us believe that our hormones, neurotransmitters and some amino acids are synthesized in the brain, but that’s not quite the case. For example: only 5% of our total serotonin is found in our central nervous system. So where is the rest, where is it produced? In the small intestine.

It is interesting to note that we have a fascinating link between the gut and the brain: there is a bidirectional system between the two where the emotional and cognitive centers are linked with the peripheral functioning of the digestive tract.

Furthermore, an important aspect that we must not forget is that having a strong and healthy intestinal flora equates to a better production of tryptophan and, consequently, of serotonin.

All of this leads us to the simple conclusion that it is essential to take care of our diet and not only choose certain products over others (rich in saturated fats, refined flours, etc.), but it is also important to know their origin.

Organic vegetables and fruits are the most recommended to ensure a healthy diet that contains all the essential vitamins and amino acids, such as tryptophan.

What are tryptophan rich foods?

Pharmacies are full of diet products rich in tryptophan: it is very common to find tryptophan and melatonin tablets, tryptophan with magnesium and vitamin B6, etc. Now, is it correct to resort to these formulas bearing in mind that this amino acid is the key to our well-being?

The answer is simple: before using these products it is necessary to consult a doctor. Not all people can consume these dietary proposals. If we are already undergoing treatment for anxiety or depression, it is not advisable to use them. We are going to consult a specialist beforehand and limit ourselves simply to taking care of our food.

Let’s see which foods are rich in this essential amino acid:

• Poultry like chicken or turkey
• Salmon
• Sardine
• Cod
• Tuna
• Yogurt
• kefir
• Cress
• Oat
• Brown rice
• Bean
• Peas
• lentils
• Pineapple
• Banana
• artichokes
• Almonds
• Nuts
• pumpkin seeds
• Sunflower seeds
• Bitter chocolate

In conclusion, the ideal is to maintain a varied and balanced diet, not overeating, taking into account our needs and particularities. If we have any illness, if we have already taken some medications, if we have allergies or any other singularity, it is better to consult a doctor.

However, it never hurts to remember that what we eat (or don’t eat) directly influences our mood. That way, you and your day will definitely improve thanks to tryptophan.