Tryptophan: The key to rest, recovery, and balance

We need protein every day to build neurotransmitters )chemical messengers' in the brain. Proteins are made up of amino acids, of which tryptophan is essential. “Essential” means your body cannot produce it itself—you must get it from your diet. That makes your intake crucial for both your physical and mental well-being.

Serotonin & Melatonin: Your mood and sleep cycle

Tryptophan is the precursor to serotonin (the happiness hormone) and melatonin (the sleep hormone). Serotonin helps you feel calm and content, while melatonin supports falling asleep. Without enough tryptophan, your body struggles to regulate mood and sleep.

The role of food

Tryptophan metabolism depends on co-factors such as vitamin B6 and magnesium. Plus, your body needs carbohydrates to transport tryptophan into the brain. In short: without the right nutritional balance, tryptophan won’t reach where it’s needed.

Excess sugar can disrupt serotonin balance, while complex carbohydrates like whole grains, legumes, and vegetables support it. Protein-rich foods like meat, eggs, fish, quinoa, and beans are naturally high in tryptophan.

Foods high in tryptophan

Plant-based:

Oats
Bananas
Dried dates, prunes
Peanuts
Spinach
Almonds
Lentils
Sunflower seeds, pumpkin & sesame seeds
Cherries, kiwi, avocado
Dark chocolate

Animal-based:

Dairy products
Eggs (especially yolk)
Meat (especially turkey and chicken)
Fish

Vegan or vegetarian?

As a vegan or vegetarian, it’s important to combine various plant-based protein sources to get all essential amino acids, including tryptophan. Think: beans + grains, nuts + legumes. Supplementation with B6 and magnesium may help enhance absorption and conversion.

Mesology and tryptophan

Mesology is an integrative medical approach combining conventional and complementary systems such as orthomolecular medicine, Ayurveda, and Traditional Chinese Medicine.

A mesologist investigates why your body may struggle to absorb or convert tryptophan.

This may be due to:

Digestive or gut health issues
Deficiencies in co-factors (e.g. B6, magnesium)
Chronic stress or hormonal imbalance
Nutritional imbalances or hidden intolerances

Using diagnostics, nutritional analysis, and detailed consultations, a mesologist creates a tailored plan to support tryptophan levels, neurotransmitter balance, and overall health.

Symptoms of a tryptophan deficiency

Depression, low mood, seasonal affective disorder
Anxiety, panic, obsessive thinking
Sleep issues, nightmares
PMS, mood swings
Disordered eating or binge eating
Fibromyalgia or chronic pain
ADHD, mental restlessness
Aggression, teeth grinding
Addiction recovery
Jetlag or shift work-related sleep problems

Frequently Asked Questions (FAQ)

How does a mesologist address tryptophan-related issues?
They examine the whole body, identifying root causes such as poor digestion, nutrient deficiencies, stress, or unsuitable diet.
How do I know if I’m low in tryptophan?
Through assessments, measurements, and interviews, a mesologist detects potential imbalances and functional deficiencies.
Can Mesology help with sleep or mood issues?
Yes! Mesology looks at how biochemical and energetic systems interact, offering personalized support.
Is Mesology suitable for vegans?
Absolutely. A mesologist helps tailor advice and supplementation to your dietary lifestyle.