Tryptophan, an essential amino acid, comes from a variety of foods. Some of these foods boost the function of tryptophan to regulate neurotransmitters, or brain chemicals, that affect moods. One of the neurotransmitters, serotonin, does not come directly from foods. Tryptophan increases serotonin levels, according to Psych Central. You can improve your serotonin levels by eating foods with tryptophan or foods that help improve its performance.
Effects of Serotonin
Serotonin may provide calming effects and help with sleep. The neurotransmitter may also have an effect on reducing pain. Mental health professionals prescribe drugs to increase serotonin levels for patients with anxiety disorder and depression. Medications include selective serotonin reuptake inhibitors, known as SSRIs, such as fluoxetine and citalopram; and serotonin and norepinephrine reuptake inhibitors, called SNRIs, such as duloxetine and venlafaxine. These antidepressants help to increase levels of serotonin in the brain.
Foods to Consider
Foods that provide you with tryptophan may relieve or reduce mild anxiety or brief depression from an unexpected event. Prolonged anxiety or depression requires treatment and medication from a professional therapist. Foods that contain tryptophan include turkey, chicken, fish, milk, eggs, nuts, peanut butter, pumpkin and sesame seeds, soy and tofu, according to MedlinePlus. Carbohydrate foods such as whole-grain bread, cereal and pasta trigger reactions that help tryptophan reach the brain.
Amino Acids
Protein breaks down into amino acids during digestion. The amino acids enter the bloodstream and then travel to the brain. The types of amino acids that dominate may determine your moods. Normally, other amino acids crowd out tryptophan. Carbohydrates release insulin into the bloodstream. Insulin causes other amino acids to absorb into the body, but leaves tryptophan alone. Tryptophan then travels to the brain and converts to serotonin. It helps to have an adequate supply of vitamin B-6 to influence tryptophan's conversion to serotonin. Fish, cereal, liver and yeast contain vitamin B-6.
Sense of Calm
If you want to deal with everyday anxiety, eating carbohydrate-rich foods may provide you with a sense of calm. Poultry, fish and dairy products contain tryptophan but also are high in protein. The amino acid tyrosine from protein may overtake tryptophan and signal the brain chemicals that boost energy and mental alertness. This may help energize your body, which may counteract the calming effects of tryptophan and serotonin. Research has shown that decreased carbohydrate intake may lead to periods of depression because of lower serotonin levels, according to Middle Tennessee State University. Eating protein foods along with carbohydrates may balance your mood during the day. Carbohydrates may work later in the day for their relaxation effects.
Member Comments