Understanding the role of tryptophan can open up new possibilities for the management of mood and cognition problems. It is quite possible that a diet high in tryptophan not only helps prevent mood disorders and has a positive effect on mood, memory, energy level, and emotional processing . In this article we explain the reasons.
What is tryptophan and how does it affect us?
Tryptophan is one of the essential amino acids that we cannot produce that we need but that our body cannot produce. Therefore, we must incorporate it into our body through food products rich in protein or supplements.
Tryptophan is necessary both for anabolic processes and for the production of various hormones . Tryptophan is a chemical precursor for the synthesis of the neurotransmitter serotonin. This means that the amount of serotonin produced in our body depends on the intake of tryptophan in the diet. Since serotonin is related to mood regulation , tryptophan deficiencies may well have a negative effect on our mood .
Its importance in the production of serotonin
Monoamine deficiency, such as dopamine, epinephrine, and serotonin, is the most widely accepted theory to explain mood disorders. Among these neuromediators, serotonin deficiency is considered the most significant in relation to anxiety and depression . Its deficiency plays a vital role in people prone to mood swings.
In this way, the consumption of tryptophan can be useful in disorders such as anxiety or depression, and in fact some studies indicate that a higher consumption of tryptophan can improve social interactions by improving mood and reducing aggressiveness and behavior dominant.
Its influence on mood regulation
To understand the role of serotonin, and more specifically tryptophan, there have been many studies recently about what happens when tryptophan levels drop. In a simple crossover study, 25 healthy adults were studied for mood swings such as anxiety and depression after consuming a diet high or low in tryptophan for four days.
Consumption of tryptophan appears to affect mood even in such a short interval. The study showed that those on a diet high in tryptophan had a much better mood compared to those on a low diet , although the negative effects of a diet low in tryptophan were less pronounced. If such a quick and straightforward analysis can show the difference, it is entirely possible that long-term low intake or depletion of tryptophan could have far more serious mental health consequences.
The effects of tryptophan on the gut, our “other” brain
Our digestive system , specifically the large intestine, not only helps us nourish ourselves, but is also involved in neuro-hormonal signaling, through which it can have an impact on the functioning of the brain . Recently, the influence of gut health on the brain has been the subject of many studies.
The gut has more nerve cells than our spine, and it produces many hormones that have various health implications . Furthermore, it is now well understood that the neural relationship between the gut and the brain is two-sided, with more nerve fibers sending information from the gut to the brain than from the brain to the gut .
Therefore, due to the effect of nerves, hormones, and other neurologically active compounds, the gut plays a prominent role in mental well-being. Even small changes in the gut could directly affect our behavior . The gut microbiota and its relationship to mood have also received much scientific attention in recent years.
The absorption of tryptophan in the intestine and the production of serotonin
When it comes to tryptophan, the digestive system is not only involved in its absorption or metabolism, but it also affects the production of serotonin. For this reason, low consumption in the diet could be one of the elements that lead to chronic conditions such as depression and anxiety . Bowel diseases like irritable bowel syndrome that disrupt tryptophan metabolism and alter serotonin levels can also change our behavior and feelings.
Therefore, consuming more tryptophan – either by increasing the intake of foods that contain it, such as eggs, or through dietary supplements – can be a good way to help those who suffer from mood disorders such as anxiety and depression. in combination with another series of healthy habits such as sports, sleep hygiene and good nutrition.
