Lack of the amino acid tryptophan in the body has been linked to attention deficit hyperactivity disorder, memory impairment, overeating, and a host of other mental and physical problems. Tryptophan deficiency should not be ignored, as this amino acid is an essential building block for two well-known brain chemicals – serotonin and melatonin. Estet-portal.com will explain why a lack of tryptophan significantly impairs the quality of life, and will also tell you how you can fully provide yourself with this essential amino acid.
The amino acid tryptophan: what role does it play in human life?
Sufficient intake of the amino acid tryptophan is essential for physical and mental health. Tryptophan deficiency may not be known to you, but emotional stability as well as brain health depend on this amino acid.
The body does not produce tryptophan on its own, so the only source of its intake is food.
When the body lacks tryptophan, it is unable to produce enough serotonin (the happiness hormone), which often results in the following problems:
- depression;
- vulnerability to stress;
- lack of attention;
- bad mood.
External factors undoubtedly affect a person's mood, but the chemical processes in the brain – no less, or even more important for good mood and well-being.
Amino acid tryptophan: role in serotonin production
Serotonin and dopamine – two of the best-known neurotransmitters that affect emotions, pleasure, confidence, and motivation. In order to produce neurotransmitters and/or hormones, the body stores and uses the raw material, which in the case of serotonin is tryptophan.
When the body receives the amino acid tryptophan from food, it is converted into 5-hydroxytryptophan, which enters the brain, crossing the blood-brain barrier. In the brain, it is converted to serotonin, which is stored in neurons until it is needed to be released.
Serotonin binds to special receptors to have a calming effect. The release of serotonin promotes feelings of happiness and contentment. By the way, it affects not only mood, but also appetite.
More tryptophan – more serotonin, which will allow the mind and body to counteract stress should it occur. Otherwise, the person is overcome by depression and anxiety.
Just take a "serotonin pill" won't work because it doesn't exist – serotonin molecules are too large to cross the blood-brain barrier.
Daily Value of the Amino Acid Tryptophan and Natural Sources of its Obtainment
The amino acid tryptophan is needed by the body in the amount of 3.5 mg per 1 kg of body weight.
Through proper nutrition and getting enough tryptophan, you can get rid of the following problems:
- depression;
- anxiety;
- attention deficit disorder;
- memory deterioration;
- pain;
- PMS;
- bipolar disorder;
- OKR;
- seasonal affective disorders;
- eating disorders;
- Insomnia.
To prevent such problems, it is enough to consume the amino acid tryptophan with food, however, in some cases, special supplements may be needed – the need to prescribe the latter is determined by the doctor after the necessary tests.
Food products – sources of the amino acid tryptophan
The best sources of the amino acid tryptophan are animal products, namely:
- meat;
- seafood;
- bird;
- eggs;
- dairy products.
Tryptophan content table in foods (mg/100g)
As far as tryptophan in supplements is concerned, whether or not to take them, a qualified specialist will be able to tell. Self-prescribing these supplements is not recommended as they can also cause side effects:
- digestive disorders;
- loss of appetite;
- headache;
- dizziness.
Pregnant women and breastfeeding mothers should generally not take any supplements without a doctor's recommendation.
Add a comment