The amino acids tryptophan and tyrosine both affect neurotransmitters to change your mood and behavior, but they have opposite effects. However, some of the same foods and conditions can alter the levels of these amino acids. Tryptophan helps provide a sense of calm, while tyrosine boosts energy. A nutritious diet allows you to receive adequate amounts of these amino acids for a proper balance.
Amino Acid Process
Protein from foods breaks down during digestion into amino acids, which ultimately determine your body's response and your moods. Amino acids enter the bloodstream and travel to the brain, where they help manufacture neurotransmitters, brain chemicals that send signals for various emotional and physical processes, such as mental performance, concentration, motivation or relaxation. Keeping these neurotransmitters in balance avoids anxiety, tiredness or feelings of being out of control.
Brain Pathway
When tyrosine moves on its pathway from the bloodstream to the brain, it increases levels of the neurotransmitters dopamine and norepinephrine once in the brain, the Franklin Institute notes. These neurotransmitters help boost your energy and mental alertness. Tyrosine comes from high-protein foods, including beef, poultry, fish and dairy products. When tryptophan reaches the brain, it converts to serotonin, the neurotransmitter that provides you with relaxing effects and improves your sleep.
Carbohydrates -- such as fruit, vegetables and whole grains -- improve the function of tryptophan. Carbohydrates release insulin, which clears tyrosine and other amino acids from the bloodstream but leaves tryptophan alone so it can easily make it to the brain, according to Middle Tennessee State University.
Energy and Calm
Tyrosine and tryptophan still have some foods in common: Turkey, chicken, cheese, milk, eggs, fish and peanut butter contain significant amounts of tyrosine and tryptophan. Eating these foods may provide you with a balance that supplies your body with enough energy to get through the day while keeping you relaxed during stressful periods. MayoClinic.com recommends foods with tryptophan to help combat anxiety. You need energy from tyrosine to overcome the obstacles you face from stressful situations, but you also want enough tryptophan to keep you calm in dealing with stress.
Deficiency Causes
Some of the same conditions also cause deficiencies in dopamine and serotonin. The low levels of these neurotransmitters can be replenished with tryptophan and tyrosine. Prolonged periods of stress can deplete serotonin and dopamine, according to Integrative Psychiatry, a psychiatric and medical practice in Sarasota, Florida. Poor nutrition also causes an imbalance in your tryptophan and tyrosine intake to negatively affect your neurotransmitters.
Caffeine, alcohol, certain medications and drug use may deactivate the activity of tryptophan and tyrosine to deplete your body of serotonin and dopamine. Keeping your diet well-balanced with protein and carbohydrates helps provide you with adequate amounts of tryptophan and tyrosine to harmonize the energizing and calming effects, the Franklin Institute points out.
References
- Franklin Institute: Nourish -- Proteins
- MayoClinic.com; Coping with Anxiety -- Can Diet Make a Difference?; May 2009
- MedlinePlus: Tryptophan
- Integrative Psychiatry -- Dopamine: Natural Ways to Increase Dopamine Levels
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- Integrative Psychiatry: The Four Major Neurotransmitters
Member Comments