Of tryptophan, one of the essential amino acids that our body receives only from food, it synthesizes serotonin, a hormone that is a powerful neurotransmitter. The lack of serotonin leads to the appearance of symptoms of depression, anxiety, sadness and disappointment.
Foods rich in tryptophan act as natural antidepressants. Thanks to them, it is possible to stimulate the production of serotonin naturally.
Serotonin and depression
The lack of serotonin in the brain leads to the development of many disorders, including depression, anxiety, irritability, sadness. Serotonin is synthesized from the amino acid tryptophan, which must be present every day in your food, because our body does not produce it. So food rich in tryptophan is also called a natural antidepressant.
Increasing serotonin helps to create a sense of satisfaction, relaxation, concentration and self-confidence. Serotonin is responsible for the balance of other neurotransmitters, such as dopamine and norepinephrine, associated with fear, anxiety, nervousness, sadness and eating disorders.
Tryptophan is an amino acid essential for the human body. Like all other amino acids, tryptophan is used as a building material in the synthesis of proteins.
Tryptophan functions
- Prevents niacin deficiency. Part of the tryptophan obtained with food, as a result of a number of biochemical reactions, is converted into a liver in niacin( vitamin B3).This prevents hypovitaminosis of niacin in case the daily intake of this vitamin is low.
- Increased serotonin level. Tryptophan serves as a precursor of serotonin, a neurotransmitter responsible for appetite, sleep and a good mood. Due to the fact that tryptophan helps increase serotonin levels, it is used therapeutically in the treatment of certain pathologies, in particular, sleep disorders, depression and anxiety.
- It has been found that tryptophan has a good effect on the premenstrual syndrome, with which so many women fight around the world.
The deficiency of tryptophan
The lack of this essential amino acid can cause typical symptoms of protein deficiency, namely weight loss and growth disorders in children.
Some factors and lifestyle in general can affect the synthesis of serotonin from tryptophan. This smoking, high sugar intake, alcohol abuse, excessive protein intake.
People taking antidepressants before taking drugs that also lead to increased levels and activity of serotonin in the body should consult a specialist.
Overdose of tryptophan
Negative effects of excessive amounts of tryptophan are rare, as most of it is processed in the liver and used to synthesize proteins. Nevertheless, they are possible and usually occur with an overdose of drugs and dietary supplements containing this amino acid.
Symptoms of overdose - dizziness, headache, fever, nausea, sweating, fast heartbeat, high blood pressure. Therefore, when taking funds containing tryptophan, you must strictly follow the dosage, which is indicated on the package.
Sources of Tryptophan
Tryptophan is present in almost all foods that contain protein, but in small amounts compared to other essential amino acids.
Foods that contain a large amount of tryptophan: bananas, soybeans, tuna, mussels, turkey meat, chicken, cheese, fish, tofu, sesame seeds, pumpkin, nuts. Rich in tryptophan also pumpkin seeds, eggs, parsley greens, rabbit meat, seeds.