Tryptophan (L-tryptophan) is an amino acid that plays an essential role, since it makes it possible to synthesize proteins. It is the rarest of the 20 amino acids found in our body, as it makes up about 1% of all that is found in the body. It is nonetheless essential, because it regulates many functions such as sleep, mood or even the feeling of satiety.
And for good reason: tryptophan is also a precursor of serotonin (5-hydroxytryptamine), a neurotransmitter also known as the "happiness hormone". It is from serotonin that melatonin (N-acetyl-5-methoxytryptamine), a neurohormone nicknamed "sleep hormone", is produced.
Tryptophan, melatonin and serotonin: an essential role
Melatonin is naturally secreted overnight by the pineal gland, also called the epiphysis. It can only be produced when it is dark: the presence of light inhibits this process. Melatonin has a key role, since it promotes sleep. But it is far from its only function! This hormone also has effects on mood, the immune system or the regulation of body temperature.
Melatonin is synthesized from serotonin, which itself is derived from tryptophan. The role of serotonin is to transmit the nerve impulse between the neurons and thus participates in the regulation of numerous functions of the organism: it comes into play in tolerance to pain, feeling of satiety, mood, but also the sleep. Serotonin deficiency can therefore cause sleep disturbances, eating disorders, anxiety and even depression.
In a study conducted by the University of Washington (United States) and published in 2002, researchers were precisely interested in the link between depression and serotonin. They found that a low level of serotonin in the body was an important cause of mood disorders.
Since serotonin and melatonin cannot be produced without tryptophan, this amino acid also has an essential role to play on all these functions. It is therefore not only necessary for physical well-being, but also for mental well-being.
Tryptophan: what are the body's needs?
It is for all these reasons that good intakes of tryptophan are essential. The French Food Safety Agency (Afssa) estimates that the daily requirements for tryptophan amount to 200 mg, even if these needs vary from one person to another, in particular according to age.
Problem: the body is not able to produce this amino acid itself. Tryptophan must therefore be supplied through food. It is found in products of plant origin, but also of animal origin, even if this amino acid is not naturally present in animals either.
Eggs, bananas … The list of foods richest in tryptophan
To cover the body's needs for tryptophan, it is recommended to bet on certain foods particularly rich in this amino acid. The products that contain the most tryptophan are:
- wholegrain rice;
- eggs ;
- bananas ;
- fish, molluscs and crustaceans, such as cod, smelt, lobster, cuttlefish or tuna;
- legumes, such as split peas, dried beans or lentils;
- dark chocolate;
- white meats and organ meats, such as turkey or chicken;
- dairy products, such as milk, parmesan, gouda, yogurts or even gruyère;
- dried fruits, such as almonds or cashews;
- the coconut ;
- peanuts, such as peanuts;
- soy;
- seeds, such as pumpkin seeds or pumpkin seeds.
Discover all foods that contain the most tryptophan.
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