Tryptophan And Serotonin: Discover How To Increase Your Well-being

Feeling good, sleeping better, fighting pain or aging, finding the daily motivation to face life … All are processes mediated by two biological components as fascinating as they are wonderful:  tryptophan and serotonin. In addition, both are closely related, because without an adequate level of tryptophan, the synthesis of serotonin would not be possible.

The impact of this amino acid (tryptophan) and this neurotransmitter (serotonin) on our mood, health and cognition are evident. Thus, clinical studies, such as the one published in 2016 by the University of Melbourne, also show us that in this alliance we must include a third protagonist: our intestine. Serotonin, the so-called happiness molecule, is produced almost mostly by enterochromaffins, incredible cells that inhabit our intestinal mucosa.

Now, for this to be possible we need to maintain good levels of tryptophan. This is the only way to orchestrate that biological magic, that neurochemical harmony where this amino acid acts as a powerful precursor of serotonin. Achieving it, getting that sensational team made up of tryptophan, serotonin and the intestine to work effectively and for our benefit, depends without a doubt on our lifestyle.

Tryptophan metabolism, key to serotonin production

The level of brain tryptophan and serotonin is determined by both curious and complex factors. It is known, for example, that certain types of amino acids compete with tryptophan for transport across the blood-brain barrier. Thus,  foods rich in saturated fat, white flour or sugar tend to “deplete” tryptophan, reducing its activity and presence in key points such as cerebrospinal fluid.

At a lower level of tryptophan, as we already know, a lower amount of serotonin will be metabolized in our body. On the other hand, something that has been proven is that patients with fibromyalgia also present a deficit of tryptophan at the plasma level and in its transport quotient. All this translates into a greater feeling of exhaustion, pain, discouragement, sleep problems …

L-tryptophan is undoubtedly the queen of this process. An essential amino acid, which basically means that our body cannot produce it. We must therefore obtain it through a diet, but it is not valid with just any diet. We must take good care of this diet so that adequate proteins are not lacking, for example, and such basic nutrients as vitamin B6 or magnesium (Mg).

How do I know if I have a low tryptophan and serotonin level?

A depressed mood can be directly related to a tryptophan deficiency. In fact, there are many clinical studies that link a low level of tryptophan and serotonin with the appearance of certain types of depression, anxiety disorders, etc. It is something to keep in mind, something that without a doubt should remind us of the importance of taking care of our life habits.

Here are some of the effects associated with a low level of tryptophan and serotonin.

• Insomnia.
• Weakness, physical fatigue, prolonged states of exhaustion.
• States of stress and anxiety.
• Low spirits, depression.
• The symptoms of premenstrual syndrome are more pronounced and annoying.
• Anxiety about food (especially foods rich in sugar and carbohydrates). Less feeling of fullness.
• Cognitive problems: memory lapses, lower level of concentration and attention …
• Digestive problems.

Tryptophan and serotonin: how to increase their levels?

We can improve the level of tryptophan and serotonin in our body naturally. Therefore, it is not necessary  that we go to the pharmacy in search of the classic dietary supplements as the only strategy to achieve it. No, if our doctor has not prescribed it. No, if we do not have a prior clinical assessment that, indeed, we need these supplements due to a serious deficit of this amino acid and this neurotransmitter.

Thus, the ideal, correct and most advisable thing is to always attend to our diet and the correct diet. So let’s see what options we have at our disposal.

Nuts and seeds

• Peanuts
• Cashew nuts
• Pumpkin, sunflower, or sesame seeds
• Chickpeas.
• Lentils
• Broad beans
• Soy

Fruits

• Bananas
• Bananas
• Cherries
• Avocado

Foods rich in B vitamins

• Eggs
• Lean meats
• Dairy products

Foods rich in omega 3 fatty acids

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

Magnesium-rich foods

• Dark chocolate
• Saved
• Almonds
• Pistachios
• Dried figs

Others

• Beer yeast
• Spirulina

To conclude, how we see enhancing the production of tryptophan so that it mediates the synthesis of serotonin is easier than we might believe. Now, it is not enough just to include these attractive options. It is necessary that we also reduce those others that, in general, are still much more suggestive: fast food, processed foods, industrial pastries …

Let us therefore begin to take better care of ourselves, because all that we include in our average diet directly in our own well-being.