Tryptophan, The Amino Acid For Well-being And Morale
Tryptophan is the key ingredient for the production of serotonin. This essential amino acid is one of the favorites of our brain for its relaxing effect, for its beneficial effect in periods of insomnia and also against anxiety disorders. This precursor of serotonin is an essential part for our moral state and also for our well-being.
The scientific literature is very clear and conclusive: tryptophan offers us quality of life. There is therefore no shortage of studies that repeatedly claim that eating foods rich in tryptophan or dietary supplements. These elements help improve depressive states, regulate our stress, optimize the aging process and even reduce aggressive behavior. It is something fascinating, without a doubt.
The truth is that we are discovering more and more about this almost magical component of our organism each time. On the other hand, it is important to know how to qualify a key aspect: we are facing an essential amino acid but, just as the word suggests, our body cannot manufacture it. We therefore need to take care of our diet and include foods rich in tryptophan which will at the same time allow an adequate production of serotonin.
Let’s take a closer look.
What is tryptophan and what properties does it have?
Tryptophan is an essential amino acid with the molecular formula C11H12N2O2. We already know that without it we couldn’t produce enough serotonin to ensure our emotional balance, digestion, and even proper nightly rest. In fact, this multitasking molecule is the key to many other processes:
- It helps us to synthesize proteins, in addition to the B complex vitamins.
- Tryptophan is the key that stimulates the pineal gland so that it segregates melatonin, useful for our rest-alert cycles and also to slow down premature aging.
- This essential amino acid has a very interesting antidepressant effect due to its role in the production of serotonin.
- In addition, it is a very good anxiolytic and as we have already mentioned, it also reduces aggressive behavior.
- Tryptophan is often used as a dietary supplement in obese people to regulate food anxiety.
Where is tryptophan synthesized?
This data is undoubtedly very interesting. Most of us think that many of our hormones, neurotransmitters, and some amino acids are synthesized in the brain, but they are not. An example: in our central nervous system we find only 5% of our total serotonin. So where is the rest, where does it happen? The answer: in the small intestine.
It is interesting to know that we rely on a very close connection between the gut and the brain, a two-way system between the two in which the emotional and cognitive centers of the brain remain united with the peripheral functioning of the digestive system.
An even more important aspect that we cannot overlook is the fact that having a strong and healthy intestinal flora comes down to having a better production of tryptophan and therefore of serotonin.
We this leads us to the simple conclusion that it is normal to take care of our diet as much as possible and not to limit ourselves to eating only products and other products (rich in saturated fat, refined flour, etc.) but rather to know the origin of each.
Fruits and vegetables from organic farming are the most recommended to ensure that we can count on the presence of all the essential vitamins and amino acids, such as tryptophan.
What foods are rich in tryptophan?
We all know that drugstores are full of diet products high in tryptophan. Thus, it is very common to find or wafers tubes tryptophan and melatonin, tryptophan with magnesium and vitamin B6, etc. But is using these formulas adequate since this amino acid is the key to our well-being?
The answer is simple: before having recourse to these products it is necessary to benefit from the advice of a doctor. Not all people can consume these products, especially when we are already undergoing treatment for anxiety or depression. Let us first seek the advice of a specialist and simply limit ourselves to ensuring our diet as much as possible.
Here is a list of foods rich in this essential amino acid:
- Poultry, such as chicken or turkey
- Salmon
- Sardines
- Cod
- Tuna
- Yogurt
- Kefir
- Cress
- Oats
- Complete rice
- Bean
- Peas
- Lentils
- Pineapple
- Banana
- Artichokes
- Almonds
- Nuts
- Pumpkin seeds
- Sun-flower seeds
- Dark chocolate
In conclusion, the ideal is to maintain a varied and balanced diet in which we avoid excess and we take into account our needs and our particularities. If we are sick, if we are taking medication, if we are allergic or for any other peculiarity, it is better to consult a doctor.
Nevertheless, it should be remembered that what we eat (or don’t eat) directly influences our moral state and quite often tryptophan is the key to all of this.
Our thoughts We’ll start by giving you a simple example of the complex magic of dopamine:
