Tryptophan and serotonin: discover how to increase your well-being

Feel good, sleep better, combat pain or aging, find daily motivation to face life… They are all processes mediated by two biological components as fascinating as they are wonderful: the tryptophan and serotonin. Furthermore, both are closely related, because without an adequate level of tryptophan, serotonin synthesis 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, also called the happiness molecule, is produced almost mostly by enterochromaffins.incredible cells that live in our intestinal mucosa.

However, For this to be possible we need to maintain good tryptophan levels.. Only in this way is this biological magic orchestrated, that neurochemical harmony where this amino acid acts as a powerful precursor to serotonin. Achieving this, getting this sensational team made up of tryptophan, serotonin and the intestine to work effectively and for our benefit, undoubtedly depends on our lifestyle.

Tryptophan metabolism, key to serotonin production

The level of brain tryptophan and serotonin is determined by factors that are both curious and complex. It is known, for example, that there are certain types of amino acids that compete with tryptophan for transport across the blood-brain barrier. So, Foods rich in saturated fats, white flour or sugars tend to “deplete” tryptophan, reducing its activity and presence in key points such as the 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 have a tryptophan deficiency. at the plasma level and in its transport quotient. All of this translates into a greater feeling of exhaustion, pain, discouragement, sleep problems…

L-tryptophan is undoubtedly the king piece in 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 enough with just any diet. We must take good care of this diet so that it does not lack, for example, adequate proteins, and such basic nutrients as vitamin B6 or magnesium (Mg).

How do I know if I have low tryptophan and serotonin levels?

A depressed mood can be directly related to a tryptophan deficiency. In fact, There are many clinical studies that relate 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 should undoubtedly remind us of the importance of taking care of our lifestyle habits.

Let’s see below some effects associated with a low level of tryptophan and serotonin.

Insomnia.Weakness, physical fatigue, prolonged states of exhaustion.States of stress and anxiety. Low mood, depression. The symptoms of premenstrual syndrome are more pronounced and annoying.Anxiety about food (especially foods rich in sugar and carbohydrates) Less feeling of satiety.Cognitive problems: memory failures, 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 this. Not 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 deficiency of this amino acid and this neurotransmitter.

Thus, the ideal, correct and most advisable thing is to always pay attention to our diet and correct nutrition. Let us therefore see what options we have at our disposal.

Nuts and seeds

PeanutsCashewsPumpkin, sunflower or sesame seedsChickpeasLentilsBeansSoybeans

Fruit

BananasBananasCherriesAvocado

Foods rich in B vitamins

EggsLean meatsDairy

Foods rich in omega 3 fatty acids

flax oilChia seedsMackerelSalmonTunaWalnuts

Foods rich in magnesium

Dark chocolateBranAlmondsPistachiosDried figs

Others

Beer yeastSpirulina

In conclusion, As we see, enhancing the production of tryptophan to mediate the synthesis of serotonin is easier than we may believe.. Now, it is not enough to just include these attractive options. It is necessary that we also reduce those others that are generally still much more appealing to us: fast food, processed foods, industrial pastries…

Let’s therefore start to take better care of ourselves, because everything we include in our diet directly affects our own well-being.

You might be interested…