Il triptofano è un amminoacido essenziale per l’organismo umano. Il nostro organismo non può sintetizzarlo autonomamente ed è per questo che il triptofano deve essere assunto attraverso gli alimenti. Oltre ad essere un amminoacido chiave nella sintesi proteica, il triptofano rappresenta il punto di partenza per la sintesi di alcune sostanze biologiche, come la serotonina e la niacina.
La serotonina è un neurotrasmettitore, nota anche come “ormone del buonumore”, la serotonina può essere convertita in melatonina, importantissima nella regolazione del ciclo sonno-veglia. Per questi motivi integratori a base di triptofano vengono prescritti a chi soffre di intolleranza al lattosio, nei casi di depressione o di ansia ma anche in tutti quei casi nei quali si riscontra una scarsa presenza di triptofano e quindi di serotonina. Gli integratori di triptofano sono presi di frequente per combattere l’insonnia e possono essere utili per contrastare i disturbi dell’umore e il mal di testa della sindrome premestruale.
Gli integratori possono aiutare ma la fonte principale di assunzione del triptofano deve sempre essere l’alimentazione. I cibi più ricchi di triptofano sono i legumi, le carni, il pesce, i latticini e le uova ma anche il cioccolato, le arachidi, l’alga spirulina ed i semi di sesamo.
Se invece pensate di assumere un integratore è importante scegliere un produttore affidabile. Potete cercare il simbolo “USP”, che significa che l’integratore è stato testato e contiene i giusti ingredienti nelle quantità adeguate. In generale, evitate di assumere triptofano senza controllo del medico ed in ogni caso non fatelo se siete in gravidanza, se state allattando, se avete problemi ai reni o se state prendendo altri medicinali sedativi.
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