Boost Mood and Sleep: New Study Shows Tryptophan-Rich Diet Enhances Prosocial Behaviors
A recent study in Neuropsychopharmacology reveals that higher tryptophan levels can boost prosocial behaviours. This essential amino acid, found in various foods, is a precursor to serotonin, the 'feel-good neurotransmitter' that regulates mood, sleep, and emotions.
Serotonin production can be supported by incorporating tryptophan-rich foods into our diet. These include turkey, eggs, dairy, nuts, seeds, salmon, and soy products. A balanced breakfast, smart snacks, and plant-based meals can help maintain steady tryptophan levels throughout the day.
Tryptophan is converted into 5-HTP, then into serotonin, with the help of vitamin B6, magnesium, and iron. Foods containing these nutrients alongside tryptophan, like nuts, seeds, and lentils, can enhance serotonin production. Studies in Psychopharmacology and The Journal of Psychiatric Research show that tryptophan supplementation and consuming tryptophan-rich protein before bed can lead to feeling calmer, less irritable, and improving sleep quality and mood the next day.
Incorporating tryptophan-rich foods into our diet, along with nutrients that support its conversion to serotonin, can positively impact mood, sleep, and emotional regulation. This simple dietary adjustment, backed by scientific research, offers a natural way to support mental well-being.
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