Tryptophan, foods that make you happy.

Tryptophan is an essential component for the production of serotonin, a signalling molecule which regulates mood and promotes contentment as well as facilitating gut motility and good digestion. Further downstream serotonin converts to melatonin which helps regulate circadian rhythm and sleep. So, it’s SO important for all aspects of health, in particular digestion and mental health.

Tryptophan affects:

• Mood

• Depression

• Learning capability

• Memory skills

• Visual cognition

• Aggression control, compulsions

• Sleep regulation, both getting to sleep and quality of sleep

• Gut motility and digestion

• IBS like symptoms

Tryptophan is an essential amino acid (protein) that cannot be produced by the human body and must be obtained through your diet, primarily from animal or plant based protein sources. The daily recommended amount of tryptophan is between 250 mg and 425 mg.

We can help the body to produce good levels of serotonin and melatonin by making sure we consume adequate amounts.

Here's where to get it.

1. Oats

Oats are a good source of tryptophan, with 147 milligrams per cup. Throw them in your morning smoothie, or try my overnight oats recipe.

2. Milk

Whole Milk is one of the largest sources of tryptophan, including 732 milligrams per litre.

3. Turkey and Chicken

Turkey is a large source of tryptophan. Light meat contains 410 milligrams per pound (raw) and dark meat contains 303 milligrams per pound. Chicken also contains high amounts of tryptophan, with light meat containing 238 milligrams per pound, and dark meat containing 256 milligrams per pound. Try to buy organic if you can to avoid added antibiotics.

4. Canned Tuna

Canned tuna is another good source of tryptophan, including 472 milligrams per 30g.

5. Nuts and seeds

Peanuts, for example, contain 65 milligrams per 30g. Try adding nuts and seeds to your breakfast, a salad or have some nut butter with an apple if you’re having an afternoon slump.

6. Tofu and Soy products

A great plant-based source of protein, one cup of firm tofu packs an impressive 592 mg of tryptophan. Soy products have a whole range of health benefits including their phytoestrogen effect which is really useful for peri-menopausal women, so if you are peri-menopausal and suffering with mood dysregulation, soya is for you.

7. Sourdough Bread

Whole wheat bread can contain up to 19 milligrams per slice. Try a good quality Sourdough as it’s more nutritious, has increased antioxidants, is easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.

8. Dark Chocolate

Chocolate can contain up to 18 milligrams of tryptophan per 30g. Try a dark chocolate over 70% to avoid the nasties and get the added benefits of Magnesium at the same time.

9. Fruit

Some fruits can also be a good source of tryptophan. For example, a medium-sized banana contains approximately 11 milligrams. A banana and tahini, one of my favourite snacks, is a tryptophan super-boost. A medium-sized apple contains approximately 2 milligrams of tryptophan, while a single prune contains 2 milligrams of this amino acid.

BUT - a caveat - since the vast majority of serotonin is made in the gut, if your gut is impaired and your microbiome is out of balance you will have problems boosting your serotonin no matter how much tryptophan you are eating. In this case you need to start by fixing the gut. It always comes back to that microbiome!

If you’d like to know more about how Nutritional Therapy could improve your mood, sleep, IBS symptoms and much more, get in touch.