Tryptophan is an essential amino acid, meaning that your body needs it but cannot produce its own. It must come from the foods you eat. It may play a role in relieving anxiety by regulating neurotransmitters, chemicals in the brain that affect mood among many other functions.
Anxiety results from life's stresses; you may have difficulties at work, family problems or financial worries. You may neglect your nutrition by eating too much or too little or consuming unhealthy foods during anxious periods. Eating healthy foods that increase tryptophan levels can relax you to combat anxiety.
Anxiety Disorder
Anxiety can cause sadness, nervousness or agitation. The condition occurs normally from time to time. It can actually help you overcome obstacles in your life by encouraging you to solve the problems you face. However, constant anxiety can lead to anxiety disorders and even physical illness when untreated. Therapy and medication help treat anxiety disorders. A well-balanced, nutritious diet can help relieve everyday anxiety and also complement treatment for long-term anxiety.
Dietary Sources
Foods that contain tryptophan include carbohydrate-rich whole grains, such as bread, cereal, pasta, brown rice, oatmeal, barley and oat bran. You can also get tryptophan by eating chicken, turkey, fish, eggs, cheese, milk, nuts, peanut butter, pumpkin seeds, sesame seeds, tofu and soy, according to MedlinePlus.
Serotonin
Carbohydrate foods stimulate the release of insulin in the blood, which helps improve the effectiveness of tryptophan, Middle Tennessee State University explains. Other amino acids often block action of tryptophan, but insulin clears them away and allows tryptophan to travel from the bloodstream to the brain. The amino acid is converted there to serotonin, a neurotransmitter that provides a relaxing effect and also helps with sleep. Anxiety may cause sleep disorders. Tryptophan and serotonin provide you with a sense of calm to relieve or prevent anxiety.
Niacin
Tryptophan is a precursor of niacin, or vitamin B-3, which strengthens the central nervous system. Nutritional deficiencies of niacin may result in anxiety, depression and other disorders. Niacin is sometimes used to treat these disorders. However, your body needs enough iron, vitamin B6 and riboflavin in order for tryptophan to produce niacin. Include bread, fortified cereals, pasta, dried beans and lentils in your diet for iron. Vitamin B-6-containing foods include fish, liver and cereal. Lean meats, green leafy vegetables, dairy products, legumes and nuts contain riboflavin.
Maintain Energy
Maintaining a steady energy level throughout the day helps stabilize your blood sugar to avoid anxiety during stressful situations, MayoClinic.com points out. Your body needs energy sources from food to replenish itself after stress subsides. Eating foods that boost tryptophan helps to avoid anxiety, but eat them in frequent, small meals or snacks during the day. This provides your body with a steady flow of energy.
