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Can a diet high in tryptophan improve your mood?
Table of Contents
1. What is a tryptophan?
Tryptophan is one of the 20 amino acids found in the human body and made up of proteins. It belongs to the group of exogenous aminoacids, which means that the body does not produce it on its own and it is necessary to supply it with food. Due to its structure and structure, this compound occurs in the form of L-tryptophan and D-triptophan. The biologically active form that is dominant in supplements, foods, and organisms is L-tryptophan, which is why this term is often encountered.2. The role of tryptophan
Like all amino acids, tryptophan is essential for protein production, but this is not the end of its role. It is responsible for the proper functioning of the nervous system. First of all, it is involved in the production of two important hormones: serotonin (known as the happiness hormone) and regulating the daily rhythm of melatonin (called the sleep hormone).3. Tryptophan is the daily requirement
The body needs tryptophan depending on age and body weight. It is highest in infants and gradually decreases with age. Daily intake (per kilogram of body weight): Infants 13 mg, Children from 1 to 3 years of age 8 mg, children from 4 to 13 years old 6 mg, boys from 14 to 18 years old, ?? Girls from 14 years to 18 year old ?? 5 mg, persons over 18 years of Age 5 mg (J. R. Lupton et al., 2005).4. Effects of scarcity and excess
However, researchers suggest that a significant deficiency of tryptophan may contribute to the development and deterioration of mood disorders. In the case of inadequate intake, symptoms of the nervous system usually occur, such as mood swings, depression, apathy, anxiety, sleep disorder.5. Sources of tryptophan in the diet
The richest sources of tryptophan are: chicken and turkey meat, lean beef, lean pork, fish, salmon, tuna, dairy products, mozzarella cheese, yellow, cheddar, soybean seeds, lentils, beans, plums and nuts, chia, flaxseed, kidney nuts and soybeans.6. Tryptophan and mental health
As mentioned earlier, tryptophan plays an important role in the production of serotonin, which has been shown to inhibit the central nervous system (CNS). It is responsible for regulating sleep, pain, impulsive behavior, sexual urges, and aggression.7. Depression, the mood, the anxiety
There are a number of studies on the relationship between tryptophan levels in the body and the prevalence of depression and anxiety in people with depression in the past (K. Shaw, J. Turner, Ch. Del Mar 2002; C. R. Markus, et al. 2010; A. Kikuchi, A. Tanabe, Y. Iwahori 2021).Scientists have observed that deficiency contributes to lower levels of sodium sodium. This effect is dependent on individual dietary susceptibility in people who have also had depression in their past or have also experienced depression in a family (C. Shaw and C. Mar, 2010; R. Marcus, and colleagues, 2010).Such studies have also shown that increased levels of stress levels in participants with high levels of estrogenous triphosphate can also contribute to the release of serotonin deficiency from other hormone-responsive substances (Typypyptopyrin and Prozac), which have been cited by experts in the 2016 study.In addition, researchers from the University of North Carolina at Chapel Hill and University of Wisconsin-Madison, based on the results of the study, who have studied the8. The length and quality of sleep
Proper sleep duration and quality may be associated with an improvement in mood, so researchers have been interested in the effects of sleep deprivation. However, a study of melatonin, the hormone responsible for sleep and wakefulness, was conducted in 94 people aged 19 years. Melatonin is produced by the bathroom in the evening hours. Proper length and quality of sleep may be linked to improved diet, so scientists have been concerned about the effect of eating tryptophan at night.9. Summary
Tryptophan as an exogenous amino acid must be supplied with food. It is necessary for the proper functioning of many processes, but above all it is an essential element in the production of important hormones and neurotransmitters. Studies are being conducted on the effects of food-derived tryptophan on mood. Although the body uses only a small part of it to produce serotonin, scientists suggest that consuming tryptofan-rich products may be important for improving mood and maintaining well-being.
