Tryptophan And Serotonin: Your Well-being Depends On Them

Feeling good, sleeping better, fighting pain, slowing down the aging process, motivated… These are all processes controlled by two biological components that are as fascinating as they are amazing: tryptophan and serotonin. They are also closely linked because your body cannot produce serotonin without adequate levels of tryptophan.

This amino acid (tryptophan) and neurotransmitter (serotonin) significantly affect your mood, health and cognition. Studies like this, published by the University of Melbourne, show that there is a third factor to look at, with these two chemicals: our intestines.

Serotonin, also called the happiness hormone, is mainly produced by something called enterochromaffin cells . They are cells that live in your intestinal lining.

Tryptophan and serotonin are essential for well-being. The amino acid L-tryptophan is needed by our brains to produce serotonin. But diet is also a big factor. Eating inflammatory foods can make it much less effective.

But to make it possible, you need good levels of tryptophan in your body . It’s the only way your body can do this biological magic and play this neurochemical symphony. Making sure this star-studded team of tryptophan, serotonin and intestines works properly has a lot to do with your lifestyle.

To metabolize tryptophan, the key to the production of serotonin

The levels of tryptophan and serotonin in your brain depend on certain factors. For example, we know that there are other amino acids that compete with tryptophan by moving across the hematophenic barrier.

Foods high in saturated fats, starches and sugars can “wear down” your tryptophan. They bring down its activity levels and its presence in important areas like your cerebrospinal fluid.

As we have said, when you have lower levels of tryptophan, your body will also metabolize less serotonin. Plus, something researchers have seen with fibromyalgia patients is that they even have lower levels of tryptophan in their blood plasma. It leads to fatigue, pain, depression, sleep problems and more.

L-tryptophan is definitely a major player in this process. It is an essential amino acid which basically means that our bodies cannot actually produce it. It’s something you have to get through your diet, but you can not just eat anything.

You need to be very careful about what you eat and make sure that you do not lack the right kinds of proteins or basic nutrients, like vitamin B6 or magnesium.

How to know if you have low levels of tryptophan and serotonin

A depressed mood is sometimes directly associated with low levels of tryptophan. There are actually many studies linking low levels of tryptophan and serotonin to certain types of depression, anxiety disorders, etc. This is very important to think about. It should remind you how important your lifestyle is.

Now we will look at some of the side effects that come with low levels of tryptophan and serotonin.

• Insomnia.
• Weakness, physical fatigue, prolonged exhaustion.
• Stress and anxiety.
• Depressed, low mood.
• Several painful PMS symptoms.
• Food cravings (especially for sugar and carbohydrates). Have a harder time feeling full.
• Cognitive problems: memory impairment, lower concentration and attention.
• Digestive problems.

Tryptophan and serotonin: how can you get more out of it?

You can naturally increase the tryptophan and serotonin levels in your body. There is no need to go to the pharmacy to look for supplements. Do not take supplements unless your doctor tells you to. Do not take them if you do not have any kind of medical condition that requires supplements to deal with severely low levels.

For most people, all that is required is to eat enough of the following foods:

Nuts, seeds and legumes

• Peanuts
• Cashews
• Pumpkin, sunflower or sesame seeds
• Chickpeas
• Lenses
• Horse beans
• Soybeans

Fruits

• Pisang
• Bananas
• Cherry
• Avocados

Foods rich in B vitamins

• Egg
• Lean meat
• Dairy products

Foods rich in omega-3 fatty acids

• Flaxseed oil
• Chia seeds
• Mackerel
• Salmon
• Tuna
• Walnuts

Foods rich in magnesium

• Dark chocolate
• Klid
• Almonds
• Pistachios
• Dried figs

Others

• Baking yeast
• Spirulina

As you can see, you can always increase your tryptophan production and help get more serotonin in your body. It’s so much easier than you think. But you should also start eating less of certain unhealthy foods that you might love. For example, you should probably eat less fast food, processed foods, and pre-packaged cakes.

So why not start keeping a little more eye on what you eat? After all, your well-being depends on it.