An amino acid that we can only obtain from food.
Food influences and determines not only our physical health, but also our mental health (well-being, mood…).
This is understood from the substances they contain, and has a lot to do with essential amino acids, substances that our body needs but can only obtain through diet.
One of these amino acids is tryptophan , a precursor substance for serotonin , melatonin and vitamin B3. In this article, we will learn about the characteristics of this essential amino acid, its uses, functions, and how we can increase our tryptophan levels through diet and supplements.
Tryptophan: what is it?
Tryptophan, also called L-Tryptophan, is an essential amino acid . Remember that amino acids join together to form proteins, which are chains of amino acids. For their part, essential amino acids are those that the body needs to function properly (they favor metabolism and the creation of new cells), but that the body does not manufacture on its own.
That is, these amino acids are obtained yes or yes from the diet (and/or from food supplements). In total there are 8 essential amino acids, including tryptophan. The others are: threonine, phenylalanine, lysine, leucine, isoleucine, methionine, and valine.
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Origin: a bit of history
Tryptophan was discovered in 1901 by researchers Hopkins and Cole , from the hydrolysis of casein. In fact, these authors name a chemical reaction called the Hopkins-Cole reaction (or Adamkiewiczs reaction) that consists of a test for tryptophan and for the proteins that contain it.
After that discovery, some years later, some of the substances synthesized from tryptophan were discovered, such as serotonin and melatonin, which we will see below. On the other hand, in 1963 this amino acid was introduced into medicine as part of treatments for sleep disorders and depression .
The role of tryptophan in the production of other substances
Tryptophan favors the synthesis of indolamines (a type of neurotransmitters), these being serotonin and melatonin.
1. Serotonin
In relation to serotonin, tryptophan is its precursor . Serotonin is a very important neurotransmitter: serotonin. That is, it is synthesized from tryptophan. This neurotransmitter is related to important functions such as sleep regulation, mood, anxiety regulation, pain and appetite.
Its deficits have been related in multiple studies with depressive symptoms; that is why most antidepressants increase serotonin levels (along with other substances). In this way, tryptophan, as a precursor to serotonin, is said to help maintain good levels of well-being and happiness.
2. Melatonin
In relation to melatonin, tryptophan also favors its synthesis , through the pineal gland. Melatonin is a fundamental hormone that regulates the sleep-wake cycle (circadian cycle), allowing sleep.
High levels of melatonin are related to restful sleep, and on the contrary, low levels of this hormone are related to disorders or episodes of insomnia. That is why tryptophan also plays an essential role in regulating sleep.
Relationship with other substances
On the other hand, tryptophan is also a precursor to another substance: vitamin B3 (or niacin) . This vitamin is related to a healthy nervous system, which also helps keep the skin in good condition, obtain energy from food and promote growth.
Some foods are rich in vitamin B3, such as ham, meat, Serrano ham, peanuts, eggs, milk, chicken, tuna, peas and corn.
How is it obtained?
We have already said that tryptophan, as the essential amino acid that it is, cannot be synthesized by the body itself; therefore, to obtain it we can resort to two options: food supplements and diet.
Ideally, tryptophan is obtained from the diet , since it is much more natural. However, plugins are also used.
1. Diet
When we refer to the diet, we are referring to the diet that each person follows. There are a number of foods rich in tryptophan, such as:
1.1. Eggs
Eggs are foods rich in minerals, proteins and vitamins (especially vitamin B3, which helps to obtain energy from food). In addition, they contain high levels of tryptophan.
1.2. meats
Meat is also another food that contains high levels of tryptophan, especially white meat, which includes chicken, rabbit, and turkey. However, all meats are generally high in protein (including tryptophan).
1.3. Dairy products
Dairy products such as milk, cheese or yogurt also contain high levels of tryptophan. Thus, drinking milk (especially before going to sleep) facilitates sleep (by promoting the synthesis of melatonin).
1.4. Fruit
Fruit is a very healthy food that includes a wide variety of types. Specifically, the pieces of fruit that contain the greatest amount of tryptophan are: cherries (also a great source of melatonin), pineapple, avocado and banana. In addition, bananas also contain vitamin B6, a vitamin that favors the production of serotonin and contributes to a good state of the immune system.
1.5. other foods
Beyond these four fundamental foods, we can also provide ourselves with the amount of tryptophan that we need to function properly, through other foods, such as: nuts, legumes, fish (especially salmon, tuna, grouper , cod and sardines), shellfish and dark chocolate.
So, what they say about chocolate fighting depression is true in a certain way, since its high levels of tryptophan favor the production of serotonin, which is related to an improvement in mood and an increase in energy.
2. Accessories
There is a wide variety of food supplements on the market rich in tryptophan and other substances that help you rest, which can improve your mood and even reduce weight. For example, one of them is “Triptomax”, a supplement rich in tryptophan, magnesium and iron. Other supplements are made up of tryptophan along with vitamins and GABA , which help you sleep better.
These products can be purchased at pharmacies (and other establishments in the sector) without the need for a prescription. Tryptophan food supplements are usually used when the necessary amount of this essential amino acid is not consumed in the diet, or when an “extra” contribution is required.
Some experts say that these tablets are just as effective as natural tryptophan obtained from food, however we well know that everything “natural” will always be slightly healthier. The price of these accessories varies depending on the brand, quantity, etc., but usually ranges between €10 and €25 per box.
Applications
Tryptophan has been used (and is used) for the treatment of some mental disorders or other problems.
For example, it has been used to stop smoking, for premenstrual dysphoric disorder in women (with the aim of treating the emotional symptoms that it entails, such as irritability and emotional instability ) or for depressive disorders. On the other hand, it has also been used to improve the performance of athletes.
However, there is still not enough empirical evidence to support its efficacy for all these uses.
Bibliographic references
- Cubero, J., Rodríguez, AB, Narciso, D., Valero, V., Sánchez, J., and Barriga, C. (2006). Basic notes on the amino acid tryptophan. Miscellaneous, 5(1).
- Safont, S. (2003). Tryptophan: friendly amino acid. Natura: Dietetics and nutrition. Monographic Reviews, 21(1):34-38.
- Stahl, SM (2002). Essential psychopharmacology. Neuroscientific bases and clinical applications. Barcelona: Ariel.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.