An Essential Amino Acid

Tryptophan is one of the most important of all our nutrients because it is the raw material that is converted into serotonin. The neurotransmitter serotonin is one of the key biochemical's that maintain our moods. When serotonin levels are low, we are more prone to depression, anxiety, panic attacks, or insomnia. Low serotonin can also be a factor in tension, irritability, PMS symptoms, and aggressive behavior.

In short, tryptophan is important because it is:

. Converted to serotonin

. The precursor to the hormone melatonin, which enables us to get to sleep

. Essential for the production of the B vitamin, niacin

. Necessary for the release of human growth hormones and Melatonin

. Required to produce more than 70 different enzymes

FOOD SOURCES OF TRYPTOPHAN

Tryptophan is an essential amino acid. That means our body can't make it, so we must obtain it from the foods we eat. When we don't get enough tryptophan in our diet, we are lacking the raw material our bodies need to make serotonin.

Tryptophan, like other amino acids, is available only in protein foods. Good sources of tryptophan include poultry, seafood, meats, and dairy products. Wild game, which our ancestors ate, is much higher in tryptophan, because animals in the wild eat grasses and plants rather than grains. There are also plant sources of tryptophan. They typically have about 50% or less of the tryptophan of animal protein but still in meaningful amounts. If you are a vegetarian, some of the best sources are nuts, seeds, beans, lentils, tofu, wheat germ, and brewer's yeast.

CAUSES OF LOW TRYPTOPHAN AND LOW SEROTONIN

Even when people consume adequate amounts of animal protein in their diets, not everyone gets enough tryptophan.

. Not eating enough protein. Many people simply don't eat enough protein to get sufficient tryptophan. This can be due to weight-loss dieting (because low fat often means low protein). Vegan diets may not include enough protein to ensure adequate tryptophan. Tryptophan levels can also drop too low anytime we skip meals or replace them with sweets, junk food, or alcohol.

. Problems with digestion. Some people can't fully break down protein and others have problems absorbing it. They may eat foods rich in tryptophan, but they still don't get enough. This is frequently a problem for older people and for many people with digestive disorders. When tryptophan levels are low, serotonin levels begin to drop.

. Lack of the required vitamin co-factors B-1, B-2, and especially B-6 (especially the bioactive form, P-5-P)

. Other co-factors, including calcium and magnesium, essential fatty acids, and vitamin C

. Cigarette smoking

. Diabetes

. Hypoglycemia

. Stress, because stress hormones lower serotonin

. Anger and other negative moods

. Being excessively busy

. Hormone imbalances related to PMS, menopause, birth control pills, and the thyroid

. Stimulants such as coffee, caffeinated sodas, or diet pills

. The amino acid L-Phenylalanine, and the artificial sweetener aspartame which compete with both tryptophan and serotonin

. Not enough exercise or too much exercise

. Certain medications

. Genetic predisposition . The research suggests that some people have an inherited tendency for low serotonin. This has been observed in people with chronic depression, anxiety disorders, seasonal affective disorder, and bulimia. In each type of disorder, the brain processes tryptophan and serotonin differently from other people, resulting in a particular set of symptoms that reflect underlying flaws in the body's chemistry.

. Destroying the capacity to make serotonin. Stimulants such as cocaine and ecstasy appear to not only deplete serotonin but also to destroy the subtle structures in the brain that make serotonin. Researchers report that mood problems reflecting low serotonin and possible injury remain "long after the recreational use of Ecstasy has ceased, suggesting that the neuropharmacological damage may be permanent." (Parrott, 2001)

RESTORING THE BALANCE

You can manage your lifestyle to conserve serotonin:

. Don't skip meals and avoid low blood sugar

. Minimize stress and anger

. Include activities in your life that relax your mind and body

. Get plenty of sunshine

. If you are prone to depression in the winter, seek light therapy

. Be sure to exercise

. And take more tryptophan

GETTING ENOUGH TRYPTOPHAN

Fortunately, if our tryptophan levels are low, we can safely increase them through diet, lifestyle, and nutritional supplements. Tryptophan supplements require no digestive processes at all. They are easily absorbed into the body, providing a completely reliable way to increase tryptophan levels and support serotonin production.

Consider the steps involved in obtaining tryptophan from a turkey sandwich:

Tryptophan supplements are a powerful and safe nutritional tool to compensate for all the various diet, health and lifestyle factors that reduce our serotonin levels.