Tryptophan is an essential amino acid , meaning that the body is not able to synthesize it on its own, so it must be obtained through food. Among other functions, it is necessary for the production and maintenance of proteins, muscles, enzymes and neurotransmitters in the body.
What is tryptophan used for?
Tryptophan is used for protein synthesis.
It is essential for the formation of serotonin, a powerful vasoconstrictor, which stimulates the contraction of smooth muscle (especially in the small intestine), as well as being a neurotransmitter capable of generating psychic stimulation, combating depression and regulating anxiety.
Tryptophan is a precursor in the synthesis of melatonin and therefore has implications for sleep-wake cycles.
The liver can also use tryptophan to produce vitamin B3 (niacin), which is necessary for energy metabolism and DNA production.
Tryptophan is a very important cofactor that participates in a wide variety of enzymatic reactions related to cellular oxidation-reduction events.
Contributes to maintaining healthy skin.
Controls respiratory rate and body temperature.
Participates in the development of memory.
Functions of tryptophan
Our body uses tryptophan to contribute to the production of melatonin and serotonin. These are very important in our daily lives as they regulate aspects such as the sleep cycle, pain and mood.
Melatonin
It is a hormone that is found naturally in our body. It is produced thanks to tryptophan.
Stimulates growth hormone
It seems to help regulate appetite
It can contribute to the modulation of gonadotropins, which are responsible for the functioning of the testicles and ovaries.
It helps regulate our biological clock. It tells us when to sleep and when to wake up.
Improves the strength of the immune system, helping to stop some infections. This increases our defenses
It acts as an antioxidant, fighting free radicals.
Serotonin
Better known as the happiness hormone, it is a neurotransmitter that is synthesized in our brain. Specifically:
It is responsible for regulating mood.
It participates in the mechanisms of fear, anxiety, anguish and anger and is responsible for regulating sexual appetite, in addition to having an important role in bone structure.
In fact, it is considered that, together with probiotics , it is vital in the prevention and therapy of neurodegenerative diseases. Even so, it is best to consult your doctor before starting to take it.
This organic compound is full of properties that help you in your daily routine. When our body absorbs tryptophan, it converts it into hydroxytryptophan and then converts it into serotonin, transmitting signals between nerve cells that condition our behavior on an emotional level.
Foods with tryptophan
Tryptophan is commonly found in foods that contain protein. Although meat is often a key source of protein for many people, there are also many vegetarian and vegan sources. The following foods are excellent sources of tryptophan:
Chocolate : This is a food rich in tryptophan that can be included in the diet to promote good mood, although not just any chocolate; the ideal is one with a high cocoa content - that is, over 70% - and without added sugars, since it has a higher percentage of raw material and better preserves the antioxidant properties, flavonoids, polyphenols and other nutrients.
Chicken : It has high biological value proteins, given its content of essential amino acids, among which tryptophan stands out. Chicken breast is rich in protein, completely free of carbohydrates and low in fat. This lean protein contains almost no saturated fats.
Milk: The dairy food group provides large amounts of tryptophan to the body, especially whole milk. This drink rich in tryptophan increases serotonin levels in the body and helps produce melatonin, which improves mood and sleep quality.
Soy: It is a legume with important nutritional benefits for our body, it has a high level of quality protein, fiber, vitamins and minerals. We can take it in the form of a vegetable drink, use its sprouts in salads and even prepare recipes with soy flour.
Salmon : This oily fish is also a source of omega-3 fatty acids, which can help maintain strong bones, healthy skin and proper eye function. Salmon is also rich in vitamin D, which is essential for strong bones and teeth and healthy muscles.
Turkey : It is a lean meat and is characterized by having low levels of fat and cholesterol. Thanks to its high concentrations of this amino acid, it can help you rest and sleep better. In addition, it is a source of minerals such as selenium, phosphorus, zinc and potassium, niacin, B6 and B12.
Spinach: It is rich in iron, which helps the body produce healthy red blood cells. A lack of iron in the diet can cause anemia, low energy or difficulty breathing.
Banana : It is one of the foods with the highest tryptophan content, due to its protein and mineral content, such as potassium or magnesium, it is essential for the proper functioning of the muscles.
Nuts : Nuts are a good source of protein, healthy fats, and fiber. Eating some nuts between meals can help us feel fuller for longer.
Eggs : They have great nutritional value and contain high-quality proteins. The FAO (Food and Agriculture Organization of the United Nations) uses them as a reference , as they contain balanced proportions of all essential amino acids. They also have a high content of monounsaturated fatty acids, which are good for your health, and provide vitamins D, A and those of group B, and minerals such as phosphorus, iodine and selenium.
Tryptophan, anxiety and depression.
Serotonin is a neurotransmitter involved in regulating sleep and pleasure. It is responsible for sending messages to nerve cells and therefore affects mood, emotions, appetite and digestion.
It is also a precursor of melatonin, a hormone that helps regulate sleep cycles and the biological clock. It is also related to anxiety and happiness levels.
There have been numerous studies on the subject. One study, involving 25 adults, found that changing their diet to include more trypophan-rich foods led to a marked improvement in their mood.
It has also been determined that there is a relationship between low levels of tryptophan and symptoms of anxiety and depression in rodents.
In humans, the conclusion of various studies is that a lack of tryptophan affects more people who are susceptible to suffering from these ailments, so researchers believe it is possible that they can be combated by increasing tryptophan intake.
Although there is no scientific evidence that taking tryptophan supplements can act against depression, further studies are needed for validation.
Contraindications
Pregnant or breastfeeding women should not take tryptophan supplements as studies do not show it is safe during these times.
Children have lower tolerance to any type of toxicity, which is why tryptophan supplements are not recommended unless prescribed by a pediatrician for specific purposes.
People with kidney or liver disease since supplementation is contraindicated.
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https://www.atida.com/es-es/blog/2023/04/alimentos-ricos-en-triptofano/
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https://www.vitalseguro.com/blog/salud/triptofano-que-es-beneficios-donde-encontrarlo/
https://www.salud.mapfre.es/nutricion/dieta-y-salud/triptofano-para-que-sirve-propiedades/
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