Tryptophan is essential for mental and gut well-being. Two specialists clarify its role in the body and the foods that are most abundantly endowed with it.
To ensure good mental and intestinal balance, we know that the content of our daily plates is important. However, what we know less is that the tryptophan in our menu deserves our full attention. And for good reason, it’s an important molecule, especially in the production of serotonin, called the “happiness hormone,” and melatonin, called the “sleep hormone.” It is also what is called an essential amino acid. More specifically, “a molecule the body needs that the body can’t make on its own, so it has to be delivered through a plate,” says Emily Steinbach, neuroscientist and founder of Feed your brain, an Instagram account and popular company. scientific knowledge about the effect of our lifestyle on our brain.
The main ingredient in the recipe for a good mood
Therefore, tryptophan’s first role should be as a precursor to the synthesis of serotonin, a neurotransmitter involved in mood. “If we compare the creation of serotonin to a recipe, Emily Steinbach shows, tryptophan is the key ingredient.” Thanks to this molecule, which will be directed partly to the brain, but also to the gut, serotonin can, for example, perform its functions of regulating emotions and controlling appetite.
Here’s the diet to follow for a healthy brain in the video
Logically, tryptophan deficiency affects mood. “In addition to serious pathologies, changes in serotonin synthesis can generally lead to various symptoms, such as irritability, aggression, sadness, cravings for sweeter, fatty foods, insatiable appetite, or even the inability to take a step back and find peace.” , the neurologist lists. Of course, this flaw is not the only enemy of good humor. High doses of stress and certain vitamin deficiencies also affect it.
A second role of tryptophan relates to the regulation of sleep and the circadian rhythm (the sleep-wake cycle). “In the evening, serotonin will turn into melatonin, a hormone that promotes better quality sleep, but primarily sleep synchronization,” explains the specialist.
“Pivotal function” in the intestine
Tryptophan also affects intestinal transit, reports Harry Sokol, professor of gastroenterology at Saint-Antoine Hospital and head of the Inserm and Inra research group. 80% of the happiness hormone is produced in the gut, the author of the comic describes Abdominal extraordinary powers (1). “Serotonin plays a role in diarrhea, constipation, immunity, diabetes and obesity,” he explains.
In addition, tryptophan is used by the intestinal microbiota; “Intestinal bacteria will use it to boost immunity and maintain the intestinal barrier,” says the researcher. It is a key function.” According to the doctor, the molecules produced by the microbiota from tryptophan will then act on the whole body. “They are found, for example, in breast milk, they play a role in the maturation of the intestines of a breast-fed infant,” reports Harry Sokol.
It is consumed through animal and vegetable proteins
To take advantage of this precious health value, you should turn to animal or plant sources of protein, such as poultry or some white fish, as well as dark chocolate or whole grains.
If tryptophan deficiency is quite rare and occurs with a certain diet or specific health problems, mention two specialists, then some precautions should be taken to avoid them. When you’re vegetarian or vegan, for example, “you should try to have a variety of protein sources,” notes Emily Steinbach. We combine, for example, corn and red beans, lentils and rice, couscous and peas.
There’s no need to skimp on tryptophan-rich ingredients to achieve mental and gut well-being. Especially since high consumption of certain animal proteins, such as red meat, can cause inflammation that will require a strong uptake of tryptophan in the gut and prevent it from reaching the brain. So, to allow it to perform its role well in the body, nothing will ever beat a varied and high protein diet.
(1) Abdominal extraordinary powers comic: mr. By Harry Sokol, illustrated by Judy, published by De Boeck Supérieur, 160 pages, €19.90.
Source: Le Figaro
