Tryptophan: Effect on sleep and mood
by Shopify API
Jan 27, 2023
Tryptophan is also known as the happiness hormone and the reason is its effect on sleep and mood.
Mood and sleep have a direct relationship and tryptophan has a lot to do with them.
We all know the positive effects of a good restful sleep, but we have also suffered, whether occasionally or chronically, the effects of not being able to fall asleep or waking up several times during the night. Sleep, both in quantity and quality, is a key factor in maintaining our health and well-being. It is essential to have good physical and mental performance
and also to maintain control of our mood and
even our weight
One of the important substances to maintain good quality sleep is tryptophan,
responsible for the production of melatonin, although this is not its only benefit.
What is tryptophan:
Known by many as the hormone of happiness, tryptophan belongs to the protein family, and is one of the eight essential amino acids
that our body needs to be able to perform many metabolic functions, as well as to create new cells.
Being an “essential amino acid” our body cannot synthesize it and therefore it is necessary to obtain it through our diet or with the help of supplementation.
Benefits of tryptophan:
Tryptophan is closely related to the production of the hormones serotonin
promoting their synthesis.
is a neurotransmitter that exerts an enormous influence on the central nervous system, regulating functions such as mood
in addition to regulating sleep patterns.
is a substance that plays a leading role in regulating the sleep-wake cycle or circadian cycle
. In fact, its lack leads to the appearance of insomnia
, which also ends up affecting the mood.
What our body does with tryptophan:
L-tryptophan is found naturally in plant and animal proteins.
Once we have absorbed it through food, our body ends up converting it into serotonin and melatonin.
Foods with higher tryptophan content:
The most important sources of tryptophan in the diet are:
- White meats
: all meats are rich in proteins, but white meats (chicken, rabbit...) are the ones that contain the highest proportion of this amino acid.
: another source of high-quality proteins, including tryptophan.
: Since we were children we have been told that drinking a glass of milk before going to sleep helps us fall asleep, the reason is the high tryptophan content of milk. This also happens with other dairy products such as cheese and yogurt.
: oily fish, such as sardines, tuna or salmon, are the ones with the highest content of this amino acid.
: This is a very good source of tryptophan. Among them are: almonds, peanuts, cashews, sunflower or pumpkin seeds.
: Banana, pineapple and cherries stand out.
: soy, lentils and beans are the ones with the highest content.
And finally the dark chocolate
. In addition to being a pleasure, it improves our mood and mood. The reason is its high tryptophan content, which, as we have explained, promotes the production of serotonin, responsible for regulating our mood.
In addition to food, the main pillar of our health and well-being, there are cases in which extra supplementation of this amino acid may be needed to help us benefit from its effects. It always has to be in adequate quantities and of course with quality supplements that ensure its effectiveness and safety.
Take advantage of the benefits of tryptophan, they will help you feel good, regulate sleep, appetite and combat anxiety.