Tryptophan is an essential amino acid, a subunit in protein molecules and a precursor to serotonin. The brain uses tryptophan to produce serotonin, a neurotransmitter largely responsible for feelings of happiness and well-being.
Tryptophan cannot be synthesised by the body and must be obtained through diet.
Tryptophan is alarge, neutral amino acid (LNAA) that must compete with the other LNAAs including leucine, isoleucine, valine, phenylalanine, and threonine when crossing the blood-brain barrier. So these LNAAs can prevent tryptophan from entering the brain, resulting in low serotonin production. A high-protein meal, for example, leads to more amino acids in the bloodstream and more competition for tryptophan to enter the brain.
Hence, the Tryptophan/LNAA Ratio governs the amount of serotonin synthesis in the brain.
References:
– https://www.ncbi.nlm.nih.gov/pubmed/20699195
– https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1601-5215.2010.00508.x
– https://www.ncbi.nlm.nih.gov/pubmed/12499331
– https://www.pcrm.org/good-nutrition/food-and-mood
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Elevations in the tryptophan/LNAA ratio could cause manic tendencies by promoting elevated serotonin production.
Note: We have not come across conservative recommendations to increase or decrease blood tryptophan levels that are supported by scientific studies and there are very few published studies in humans which manipulate plasma tryptophan levels by dietary means or supplementing.
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– Competition from other amino acids prevents tryptophan from entering the brain, resulting in low serotonin production. A high-protein meal, for example, leads to more amino acids in the bloodstream and more competition for tryptophan to enter the brain.
– Scientists have found meals rich in carbohydrates promote an increase in insulin production, allowing muscle cells to absorb competing amino acids. This makes it easier for tryptophan to cross the blood-brain barrier, increasing serotonin levels in the brain. This may explain the association between depression and carbohydrate cravings.
– While meats such as turkey also contain the amino acid, the body can have a difficult time converting it to serotonin.
– Plant-based sources of tryptophan include leafy greens, sunflower seeds, watercress, soybeans, pumpkin seeds, mushrooms, broccoli, and peas.
– Some studies have reported decreases in the plasma tryptophan concentration and the tryptophan/large neutral amino acid (LNAA) ratio in patients with schizophrenia.
– A diet high in protein and animal foods can limit serotonin production. A healthy approach for ideal levels of tryptophan in the brain is to focus on plant proteins along with generous amounts of complex carbohydrates, such as vegetables, fruits, whole grains, and legumes. With this pattern in place, there is sufficient serotonin produced to maintain feelings of well-being.
Note: We have not come across conservative recommendations to increase or decrease blood tryptophan levels that are supported by scientific studies and there are very few published studies in humans which manipulate plasma tryptophan levels by dietary means or supplementing.
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I have been using Healthmatters.io since 2021. I travel all over the world and use different doctors and health facilities. This site has allowed me to consolidate all my various test results over 14 years in one place. And every doctor that I show this to has been impressed. Because with any health professional I talk to, I can pull up historical results in seconds. It is invaluable. Even going back to the same doctor, they usually do not have the historical results from their facility in a graph format. That has been very helpful.
Karin
Advanced Plan Member since 2020
What fantastic service and great, easy-to-follow layouts! I love your website; it makes it so helpful to see patterns in my health data. It's truly a pleasure to use. I only wish the NHS was as organized and quick as Healthmatters.io. You've set a new standard for health tracking!
Paul
Healthmatters Pro Member since 2024
As a PRO member and medical practitioner, Healthmatters.io has been an invaluable tool for tracking my clients' data. The layout is intuitive, making it easy to monitor trends and spot patterns over time. The ability to customize reports and charts helps me present information clearly to my clients, improving communication and outcomes. It's streamlined my workflow, saving me time and providing insights at a glance. Highly recommended for any practitioner looking for a comprehensive and user-friendly solution to track patient labs!
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1-Methylhistidine, 25 - Hydroxyvitamin D, 3-Methylhistidine, 8-Hydroxy-2-deoxyguanosine, a-Amino-n-butyric acid (a-ANB), a-aminoadipic acid, a-ANB/Leucine, Alanine, alpha-Tocopherol, Arginine, Arsenic, Asparagine, Aspartic Acid, b-Alanine, b-Aminoisobutyric Acid, b-Carotene, Cadmium, Citrulline, Coenzyme Q10, Copper, Cyst(e)ine, Cystathionine, Ethanolamine, g-aminobutyric acid (GABA), gamma-Tocopherol, Glutamic Acid, Glutamic Acid/Glutamine, Glutamine, Glutathione, Glycine, Histidine, Homocysteine, Isoleucine, Lead, Leucine, Lipid Peroxides, Lysine, Magnesium, Manganese, Mercury, Methionine, Ornithine, Phenylalanine, Phenylalanine/Tyrosine, Phosphoethanolamine, Phosphoserine, Potassium, Proline, Sarcosine, Selenium, Serine, Taurine, Threonine, Tryptophan, Tryptophan/LNAA, Tyrosine, Urea, Valine, Vitamin A (Retinol), Zinc
