Brain Food: Tryptophan, Serotonin and Melatonin

Curated By Jacob Van Putten The essential amino acid tryptophan is metabolized to create the chemicals serotonin and melatonin, which play significant roles in the function of the brain and our emotional well being. Tryptophan Source: whfoods.com Tryptophan is an essential amino acid (meaning our bodies need it daily and can only obtain it through the diet) that is found in almost all protein containing foods, but in smaller amounts than many other amino acids. Vitamin B6 is also essential in the conversion of tryptophan to serotonin and melatonin. Serotonin, the Connection Between Food and Mood Source: nutritionwonderland.com Serotonin is an extremely common chemical that serves as a neurotransmitter in the brain, controlling signal intensity and leaving the brain feeling happy and satisfied when there is enough, and depressed and depressed when the levels are low. Serotonin can be obtained through diet or synthesized from the amino acid trypophan (also obtained from the diet). The challenge is getting serotonin or tryptophan from the body proper across the blood-brain barrier where it can be used as a neurotransmitter to keep us mentally stable. Exercise, sunlight and meditation can initiate this process, as can consuming some carbs or sugar after a protein rich meal. We'll get into the details of this process in a subsequent learning. Evolutionary Psychiatry: More About Sunlight, Food, and Serotonin Source: evolutionarypsychiatry.blogspot.com When we consume protein, we get a belly full of various amino acids, with tryptophan representing a small percentage of them, so very little makes it to the brain where it needs to be used as serotonin for mood regulation. Tryptophan is carried around in the blood by another protein, albumin. When we consume carbohydrates, our insulin levels rise, and the majority of proteins are taken out of the bloodstream and into the muscles. Except for the tryptophan/albumin duo, which is then the predominant amino acid in the blood stream and can easily pass into through the blood brain barrier and into the brain to create serotonin and leave us feeling satisfied. Which essentially means that too much high-carb/high sugar consumption and we'll max out our serotonin machinery in the brain and leave us craving but with no satisfaction, or if we only focus on high protein meals but little carbohydrates, then we'll just be depressed. The Serotonin Connection Source: hypoglycemia.asn.au Stress is seen as the predominant cause in a chain of psychological and biochemical events that lead to emotional disorders. Treatment involves a multi-faceted approach to restore the brain's neurochemical balance, including diet, exercise, stress management and talk therapy. Melatonin: New Research Shows Impressive Health Benefits Source: lef.org Melatonin is a compound syntesized from tryptophan, used to regulate circadian rhythms and help us sleep. Light inhibits the secretion of melatonin from the pineal gland, whereas darkness increases melatonin secretion, leading to calm feelings and sleepiness. Melatonin is also now understood to be a neuroprotective antioxidant that can also combat some cancers and help prevent migraines. Learn more about how to supplement melatonin in your diet if you feel it could help you sleep better. 5-Hydroxytryptophan (5-HTP) Source: umm.edu Tryptophan first converts into 5-HTP, which is subsequently converted into serotonin. Many people use this as a supplement with the belief that it can more directly be translanted into serotonin to treat depression or other conditions related to low serotonin. While this approach can be useful, it's very important to only supplement neurological-affecting chemicals such as this IF YOU ARE NOT CURRENTLY TAKING SSRIs (antidepressant medication). SSRIs essentially trap existing serotonin in the brain rather than allow its natural release, and supplementing with high levels of serotonin when the brain cannot release the overabundance can lead to dangerous psychotic states.