You’ve almost certainly heard of serotonin and melatonin. But are you familiar with the positive effects of tryptophan, an essential amino acid that can improve sleep quality and mood?
Unlocking Serotonin and Melatonin: The Tryptophan Link
Indeed, tryptophan, an essential amino acid for our body, is actually the origin of the production of serotonin, the molecule popularly known as the happiness hormone. Likewise, it also participates in the creation of the well-known sleep hormone, melatonin. In short, it plays a meaningful role in our health and vitality, helping to lift our mood and improve our sleep quality.
Last but not least, this relatively underappreciated nutrient also helps our body produce vitamin B3. A vitamin that helps reduce fatigue and supports the proper functioning of our metabolism. Put simply, you don’t want to run low on tryptophan if you want to feel energized, upbeat, and well-rested!
A Rare Essential Amino Acid in the Body
But how can we ensure our body doesn’t fall short of this key amino acid? According to the French Agency for Food Safety (AFSSA), our daily need for tryptophan is about 4 mg per kilogram of body weight per day. Do the math based on your weight to gauge your own daily intake.
That said, tryptophan, one of the nine so-called essential amino acids, remains simultaneously the rarest in our bodies (making up only about 1% of the amino acids in our system) and the rarest in our diet. The upside: it is, however, present in small amounts across a wide variety of foods.
Where to Find It? Foods Rich in Tryptophan
So, where can you find it? Fortunately, the list is long. You’ll find it in eggs, fish and shellfish, as well as in meats of all kinds. It is also present in cereals and legumes (rice, beans, whole-wheat pasta, soybeans, chickpeas, and more) as well as in seeds and nuts (almonds, walnuts, sesame, other nuts…).
In daily life, the more you include foods containing tryptophan, the more serotonin and melatonin your body will produce. A small win for your mood and your sleep. However, AFSSA explicitly cautions against consuming tryptophan dietary supplements for people who are on antidepressant therapy.
