Have you ever wondered whether you can brighten your mood with your diet? Especially in dark seasons or on stressful days, we long for a natural mood booster. Let's talk about a fascinating substance that can improve your mood in a completely natural way: L-tryptophan.
What is L-tryptophan actually?
L-tryptophan is an essential amino acid - that means your body cannot produce it itself, but must absorb it through food. And the best thing is: it is the basic building block for our happiness hormone serotonin. As one of eight essential amino acids, L-tryptophan plays a key role in our metabolism. Interestingly, only about 1% of the L-tryptophan we consume is actually used for serotonin production - but this small proportion is powerful!
The Science Behind Happiness
Let's take a closer look at how L-tryptophan works in the body. L-tryptophan must first cross the blood-brain barrier. This is not easy because it competes with other amino acids. That's why it's important to create the right conditions (more on that later!). Once it reaches the brain, the following happens:
1. L-tryptophan is converted into 5-hydroxytryptophan (5-HTP) by the enzyme tryptophan hydroxylase
2. 5-HTP is then processed into serotonin
3. Part of the serotonin is later converted into melatonin – our sleep hormone
The effects of L-tryptophan have been well researched scientifically. Studies show that a sufficient supply of this amino acid has a positive effect on:
- The general mood
- Stress resistance
- Sleep quality
- The feeling of satiety
- Emotional balance
We at made vegan prefer vegan foods and therefore we want to look at which vegan foods put you in a good mood. Here are plant-based power packs that are real tryptophan champions:
nuts and seeds
- Nut butters: Our creamy nut butters in particular are real tryptophan bombs! From classic peanut butter to fine cashew butter – you are guaranteed to find your favorite here.
- Pumpkin seeds: With about 576 mg tryptophan per 100g, they are the absolute leader
- Chia seeds: Rich in tryptophan and also full of omega-3 fatty acids
- Sunflower seeds: Perfect for muesli or as a topping
legumes
- Lentils: Red lentils in particular are tryptophan powerhouses
- Chickpeas: Ideal as hummus or in curries
- Beans: Both white and black beans are good sources
- Soybeans and tempeh: Fermented soy products are particularly valuable
cereals and cereal products
- Oatmeal: A real mood food for breakfast
- Oat drinks: Yes, oat drinks can also contribute to the tryptophan supply! Although the content is lower than in solid oat products, it is a great addition when combined with other tryptophan-rich foods. Tip: Use oat drinks for your muesli with nuts and seeds!
- Quinoa: Technically a seed, but used similarly to grains
- Whole grain products: the less processed, the better
- Lentils: Red lentils in particular are tryptophan powerhouses
- Chickpeas: Ideal as hummus or in curries
- Beans: Both white and black beans are good sources
- Soybeans and tempeh: Fermented soy products are particularly valuable
cereals and cereal products
- Oatmeal: A real mood food for breakfast
- Oat drinks: Yes, oat drinks can also contribute to the tryptophan supply! Although the content is lower than in solid oat products, it is a great addition when combined with other tryptophan-rich foods. Tip: Use oat drinks for your muesli with nuts and seeds!
- Quinoa: Technically a seed, but used similarly to grains
- Whole grain products: the less processed, the better
Optimal absorption and effect
The absorption of L-tryptophan into the brain is promoted by insulin. Therefore, here are some practical tips:
- Eat tryptophan-rich foods along with complex carbohydrates
- The best time is often in the evening, about 2-3 hours before bedtime
- Avoid consuming large amounts of other proteins at the same time
The right helpers
The following nutrients support the conversion of L-tryptophan into serotonin:
- Vitamin B6
- Vitamin B3
- Magnesium
- Vitamin C
- folic acid
lifestyle factors
For optimal effect you should also consider:
- Regular exercise in the fresh air
- Sufficient daylight
- Stress management through meditation or yoga
- Good sleep
Special situations and increased needs
There are phases of life in which your body particularly benefits from a good supply of L-tryptophan:
- In stressful times
- During the dark season
- For irregular sleep patterns
- In emotionally challenging phases
- Eat tryptophan-rich foods along with complex carbohydrates
- The best time is often in the evening, about 2-3 hours before bedtime
- Avoid consuming large amounts of other proteins at the same time
The right helpers
The following nutrients support the conversion of L-tryptophan into serotonin:
- Vitamin B6
- Vitamin B3
- Magnesium
- Vitamin C
- folic acid
lifestyle factors
For optimal effect you should also consider:
- Regular exercise in the fresh air
- Sufficient daylight
- Stress management through meditation or yoga
- Good sleep
Special situations and increased needs
There are phases of life in which your body particularly benefits from a good supply of L-tryptophan:
- In stressful times
- During the dark season
- For irregular sleep patterns
- In emotionally challenging phases
Recipe ideas for your tryptophan supply
Powerful breakfast
- Overnight Oats with oat milk , chia seeds, and our creamy almond butter
- Smoothie bowl with banana, berries and mixed nuts
- Overnight Oats with oat milk , chia seeds, and our creamy almond butter
- Smoothie bowl with banana, berries and mixed nuts
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| Maple Walnut Barista Edition from Elmhurst | Almond Butter - Smooth by Biona | Almond Nut & Coconut Butter - Smooth from Biona |
Energy-rich main meals
- Colorful Buddha Bowl with quinoa, chickpeas and pumpkin seeds
- Red lentil curry with pinto beans and brown rice
- Tempeh vegetable pan with whole wheat noodles
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| Pinto Beans from Biona | Penne Pasta - Pure Wholegrain Rice from Amisa | Fusilli Pasta - Pure Wholegrain Rice from Amisa |
Healthy snacks
- Homemade energy balls made from dates and our cashew butter or hazelnut butter
- Mixed nuts and dried fruits
- Hummus with vegetable sticks
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| Cashew Nut Butter - Smooth by Biona | Mixed Nut Butter - Smooth from Biona | Hazelnut Butter - Smooth by Biona |
Our cheerful conclusion after so much good-mood food:
You don't have to reach for meat or a pill box to improve your mood. With the right selection of plant-based foods, you can supply your body with L-tryptophan naturally. The combination of various tryptophan-rich foods, such as our high-quality nut butters, legumes, seeds and oat drinks, offers you an optimal basis for your emotional well-being.
Questions and answers about L-tryptophan
L-tryptophan is an essential amino acid that our body cannot produce itself. It plays an important role in metabolism and the production of serotonin - the so-called happiness hormone. But how much L-tryptophan do we need and what should we bear in mind when taking it? Here we answer frequently asked questions.
How much L-tryptophan do I need daily?
The recommended daily dose of L-tryptophan is about 3-6 mg per kilogram of body weight . This means that an adult weighing 70 kg needs about 210-420 mg of L-tryptophan daily. A balanced, plant-based diet that includes foods such as legumes, nuts, seeds or whole grains can easily meet this need.
Can I consume too much L-tryptophan?
An overdose of L-tryptophan through natural foods is practically impossible. Your body has mechanisms to regulate the absorption and utilization of this amino acid itself. The situation is different with food supplements - here it is important not to exceed the recommended dosage and to pay attention to high-quality products.
How quickly does L-tryptophan work?
The effect of L-tryptophan does not occur immediately. In order to feel positive effects - such as an improved mood or better sleep - a regular supply over several weeks is crucial. Your body uses the amino acid to gradually produce serotonin and melatonin, which is why consistent intake is so important.