Tryptophan is an essential amino acid that produces the sleep hormone.
Tryptophan is an essential amino acid, meaning it is necessary for the normal functioning of our body and must be obtained from food because our body cannot produce it itself. -even. “Of the 22 amino acids that are part of the composition of proteins, 9 are called “essential””explains Régine Grall, naturopath in Marseille and member of the Médoucine network. “Tryptophan is part of this category. We talk about L-tryptophan because it is the form present in the body in its physiological state.”
It produces the sleep hormone
L-tryptophan is important for many biological functions and impacts physical and mental health. “Its main actions are concentrated in the brain, where it is used to synthesize neurotransmitters such as serotonin and melatonin”, continues the therapist. Serotonin, nicknamed the “happiness hormone”, modulates communication between neurons and participates in the regulation of mood, anxiety, and appetite. Melatonin is known to be the “sleep hormone”. “Tryptophan is also essential for the formation of vitamin B3 or niacin. This vitamin participates, among other things, in the production of energy and nervous functioning. It also helps reduce the level of triglycerides in the blood and fight against hypercholesterolemia and reduce the progression of atherosclerosis by acting on the elasticity and thickness of the arteries, making them more flexible and more resistant.. Tryptophan plays a key role in regulating mood, sleep, appetite and other brain functions. “It can also be an ally for weight loss. This amino acid actually has an appetite suppressant effect which directly reduces calorie absorption.” When you lack tryptophan, several signs occur such as:
- A drop in morale,
- Increased nervousness,
- Difficulty falling asleep or waking up at night, or
- Difficulty consuming less sugar,
- Intestinal dysbiosis
It is therefore important to ensure that you have a balanced diet and consume foods rich in tryptophan. It is particularly found in:
- Lean meats: Chicken, turkey, beef, pork…
- Fish and seafood: Salmon, tuna, shrimp, mussels…
- Eggs: Eggs are an excellent source of tryptophan.
- Dairy products: Cheese, yogurt, milk…
- Legumes: Beans, lentils, chickpeas…
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, sesame seeds…
- Whole grains: Quinoa, oats, brown rice…
- Fruits: Bananas, avocados, pineapples, dates…
“Taking a banana with oleaginous fruits at the end of the day is beneficial to help you fall asleep and calm your nervous system” advises our interlocutor. According to her “it is necessary to consult your doctor and a certified naturopath who will identify if you consume enough tryptophan and if you have all the vitamins, minerals, trace elements necessary for the assimilation of tryptophan (magnesium and vitamin B6 are for example essential for the conversion into serotonin then melatonin)”.
“You can also take tryptophan in the form of a food supplement or a plant like griffonia simplicifolia but be careful there are contraindications if you are already taking antidepressants or certain other medications”. Interactions with natural and/or traditional medications are possible. Do not use during pregnancy or breastfeeding.