The effects of tryptophan are well documented. It reduces stress, helps the heart, and stimulates the release of a growth hormone needed to make Vitamin B-6, which in turn is necessary for making serotonin. Vitamin B6, vitamin C, folic acid, and magnesium are all needed to metabolize tryptophan. In combination with lysine, tryptophan reduces cholesterol, and it has been indicated as a weight loss aid. Eating a variety of foods will ensure we are getting tryptophan.
Research shows that protein and carbohydrate meals can influence serotonin levels in the body.
But be regardful that a high protein meal won't necessarily increase serotonin production, because the other amino acids compete with tryptophan to get into the brain. A high carbohydrate meal releases insulin, which lowers blood levels of all amino acids, except tryptophan. The relatively higher level of trytophan can lead to more serotonin production. Some researchers are promoting a diet with plenty of proteins and carbohydrates. Examples of t he tryptophan levels in a few foods are listed below.