Have you ever heard of L-tryptophan? Probably not, but this amino acid is extremely important for your well-being.
Various factors, such as stress and an unhealthy diet, have a negative impact on the L-tryptophan content in our body and thus cause a bad mood.
In this article, you will learn exactly how the amino acid works in your body.
Table of contents
1. To get started: Some facts about L-tryptophan
L-tryptophan is a vital amino acid and essential for our bodies. This means the body cannot produce it itself, so it must be obtained through food. You'll learn which foods are rich in tryptophan later in this article.
L-tryptophan is one of the 21 proteinogenic amino acids , i.e., those required for protein synthesis in the human body. Due to its chemical structure, it belongs to the aromatic amino acids .
2. L-tryptophan effect
1. L-tryptophan produces the “happiness hormone” serotonin
The amino acid is particularly important for one thing: It is the building block for the release of the happiness hormone " serotonin ." This means that L-tryptophan has a direct influence on your mood . The better your supply of the amino acid L-tryptophan , the higher your serotonin levels and the better your mood.
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2. L-tryptophan is also the precursor for the "sleep hormone" melatonin
Not only serotonin, but also melatonin is derived from this amino acid . You've probably heard that melatonin is a hormone that regulates our sleep-wake cycle . Its production in our body depends on the amount of light.
Melatonin is produced and released in greater quantities in the dark and less in the light. This occurs in a very small endocrine gland in the diencephalon, the pineal gland. The concentration peaks around midnight!
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3. L-tryptophan is the provitamin for nicotinic acid synthesis
Why was nicotinic acid so important again? Nicotinic acid is the most important component of the important coenzymes NAD+ and NADP. Coenzymes can activate all enzymes in our body by binding to the enzymes and altering their own structure.
In this way, they regulate hundreds of processes in our body: enzymes are involved in everything from digestion to the immune system and all metabolic pathways.
A quick look at NAD+:
NAD+ is one of the most important coenzymes in our body . Here's a brief summary of its functions and why it's so important:
Dehydrogenases
NAD+ is a coenzyme dehydrogenase of all kinds and is involved in more than 250 redox reactions in the human body. It acts in hydrogen transfer, meaning it transfers a hydrogen atom (H+ atom) from one molecule to the next.
This, in turn, has significant effects on subsequent reactions. One example is the involvement of NAD+ in glutamate dehydrogenase in our mitochondria. In clinical practice, glutamate dehydrogenase is an important marker in liver diagnostics.
Glycolysis
NAD+ is involved in glucose breakdown , particularly in glycolysis. In order for us to derive energy from the carbohydrates we consume through food, they must first be broken down into smaller components. Glycolysis is an important step in this process.
Fructose formation
NAD+ is involved in the formation of fructose from glucose . This synthesis pathway is also called the polyol pathway and occurs in all tissues outside the liver (extrahepatic). When glucose is metabolized, sorbitol is produced as a byproduct. This is then further processed into fructose.
Citric acid cycle
NAD+ acts as a coenzyme in the citric acid cycle . This is where the degradation pathways of carbohydrate, protein, and fatty acid metabolism converge and serve to yield energy.
The electrons produced here are then made available in the respiratory chain for ATP synthesis and thus for the essential energy production in our cells.
Respiratory chain
NAD+ also plays a role as a coenzyme in the aforementioned respiratory chain. The electrons from the citric acid cycle pass through four different complexes before ATP synthesis can finally begin. This step takes place in the mitochondria of the cells, which are therefore also called the powerhouses of our cells.
ß-oxidation
In addition to carbohydrate metabolism, NAD+ is also involved in fatty acid metabolism, namely in the beta-oxidation of fatty acids. This allows the body to obtain energy from the fatty acids absorbed through food.
It becomes clear why nicotinic acid synthesis is so extremely important.
By the way, NAD+ is synthesized in the nucleolus, the nucleoli of our cells!
4. L-tryptophan in the amino acid pool for protein synthesis
Proteins are subject to constant breakdown and degradation in our bodies. When this balance is maintained, it is referred to as a "steady state." After protein is ingested, it is digested into its individual components, namely the free amino acids.
Depending on which part of our body contains which and how many free amino acids, the so-called "amino acid pools," proteins are synthesized as needed . L-tryptophan also enters the amino acid pool and thus plays a key role in protein synthesis.
Take-Home Message #1: Tryptophan is an essential amino acid and is the precursor for the synthesis of serotonin, melatonin, and nicotinic acid. L-tryptophan is not only involved in physiological processes but also in supplying our body with proteins through protein synthesis.
3. What key roles does L-tryptophan play in your body?
Increasing your serotonin levels naturally with the amino acid L-tryptophan can have a positive impact on various factors related to your mind and body . We've summarized the three most important ones here.
1. L-tryptophan and mood swings
A study from Washington University examined the relationship between depression and serotonin and found that low serotonin levels are a major cause of mood swings and poor well-being. [2]
Similar to the way antidepressants work, they increase serotonin levels in the brain. If there is too little serotonin in the brain, impulse transmission between nerve cells no longer functions properly . So-called selective serotonin reuptake inhibitors (SSRIs) increase serotonin levels again.
Unfortunately, serotonin cannot simply be taken as a "building block" ; it can only be increased with additional L-tryptophan . Therefore, you should ensure that your brain gets sufficient L-tryptophan.
Through its function as a synthesis precursor of serotonin, peripheral tissues and areas are also modulated, such as intestinal function, the immune system with its immune response, the inflammatory response, the differentiation of blood stem cells and many more.
2. L-tryptophan and reduced memory performance
Low tryptophan levels can lead to both short-term and long-term reduced memory performance and impair other cognitive functions.
A study from the University of Bordeaux found that tryptophan improved memory in both healthy adults and adults with memory impairment. [3] The principle works similarly to the positive effect of tryptophan on mood.
If there's too little of the amino acid in the brain , a neurotransmitter deficiency occurs. You're essentially left out of the loop, because the transmission of information no longer functions properly.
3. L-tryptophan and sleep disorders
As already mentioned, L-tryptophan is also an important building block for the sleep hormone melatonin. It is therefore just as essential as it is for the happiness hormone serotonin.
Too little L-tryptophan can cause sleep disturbances. Increasing this amino acid can help you fall asleep faster , sleep longer overall, and wake up less often during the night.
According to recent findings, L-tryptophan promotes restful sleep by keeping serotonin levels almost constant during the day, so that sufficient melatonin is produced when you fall asleep and during the night.
Take-Home Message #2 : L-tryptophan plays a key role in your overall well-being. If you're not getting enough of this amino acid, you may experience mood swings, reduced memory, and sleep disturbances.
4. These foods have the highest L-tryptophan content
As you've learned so far, L-tryptophan is essential for several physiological functions in our body. Therefore, a deficiency can lead to various complaints: mood disorders, cognitive impairment, anorexia, obesity, weakness, and poor well-being can all result from L-tryptophan deficiency.
Adequate intake of L-tryptophan is therefore very important. The daily recommended amount is 3.5–6 mg/kg body weight. Incidentally, newborns generally have a higher average protein requirement, so the daily recommended amount is 12 mg/kg body weight.
However, each person has individual needs. For this reason, it is recommended to include as many foods high in L-tryptophan as possible in your diet to prevent a potential deficiency .
Tryptophan is not free in foods, but always bound to proteins. Therefore, animal and plant foods with extremely high protein content are recommended.
Here is an overview of the foods with the highest tryptophan content:
Food of animal origin
- Protein
- Milk and dairy products of all kinds (yogurt, cheese, etc.)
- Fish
- Poultry, beef, lamb
Food of plant origin
- Potatoes
- Cocoa (cocoa beans)
- Sesame, walnuts, cashews
- tomatoes
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5. Conclusion
L-tryptophan is an important building block for the production of the happiness hormone serotonin and is also involved in the production of the sleep hormone melatonin. A deficiency can lead to mood swings and reduced sleep quality. In addition, the essential amino acid L-tryptophan is involved in many other metabolic processes in your body.
6. Sources
[1] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/
[2] https://source.wustl.edu/2002/01/low-serotoninreceptor-levels-linked-to-depression/
[3] http://www.tandfonline.com/doi/abs/10.3109/07853890008998828
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737446/
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