A lack of amino acids can lead to depression
Amino acids are the building blocks of proteins. Multiple amino acids linked together are called peptides, and multiple peptides linked together are called polypeptides/proteins, otherwise known as proteins. Hormones and neurotransmitters can also be made up of amino acids. Each protein has a different sequence and quantity of certain amino acids. Although depression is often a combination of complex factors, a deficiency of certain amino acids can potentially contribute to depression. The amino acids that are most often deficient in these conditions are those involved in the formation of serotonin and dopamine:
TryptophanTryptophan is an essential amino acid needed for the production of serotonin, a neurotransmitter involved in mood and sleep. A tryptophan deficiency can potentially lead to decreased serotonin production and mood disturbances.
TyrosineTyrosine is a precursor to dopamine, norepinephrine, and adrenaline. These neurotransmitters play a role in motivation, reward, and energy levels. A tyrosine deficiency can potentially lead to reduced production of these neurotransmitters, which can contribute to symptoms of depression.
What amino acids are there?
Approximately 500 different amino acids occur naturally. The human body typically uses only 20 of them, which we call fundamental amino acids. Of these 20, we can synthesize 11 from other amino acids or reuse the amino acids we ingest through food. The other 9 amino acids must be obtained through food, and these are called essential amino acids.
Here is a list of fundamental amino acids
| Name | 3-Letter Symbol | 1-Letter Symbol | Molecular Formula |
| Alanine | Ala | A | C3H7NO2 |
| Arginine** | Arg | R | C6H14N4O2 |
| Asparagine | Asn | N | C4H8N2O3 |
| Aspartic acid | Asp | D | C4H7NO4 |
| Cysteine** | Cys | C | C3H7NO2S |
| Glutamic acid | Glu | E | C5H9NO4 |
| Glutamine | Gln | Q | C5H10N2O3 |
| Glycine** | Gly | G | C2H5NO2 |
| Histidine* | His | H | C6H9N3O2 |
| Hydroxyproline | Hyp | O | C5H9NO3 |
| Isoleucine* | Island | I | C6H13NO2 |
| Leucine* | Leu | L | C6H13NO2 |
| Lysine* | Lys | K | C6H14N2O2 |
| Methionine* | Of | M | C5H11NO2S |
| Phenylalanine* | Phe | F | C9H11NO2 |
| Proline | Pro | P | C5H9NO2 |
| Pyroglutamatic | Glp | U | C5H7NO3 |
| Serine | Ser | S | C3H7NO3 |
| Threonine* | Thr | T | C4H9NO3 |
| Tryptophan* | Trp | W | C11H12N2O2 |
| Tyrosine** | Tyr | Y | C9H11NO3 |
| Valine* | Fall | V | C5H11NO2 |
*Essential amino acid
**Semi-essential amino acid
What does a healthy body need?
A healthy body never has a deficiency of the amino acids it needs to function. Generally, people generally get enough non-essential amino acids. However, it's often the essential amino acids that a person is deficient in because they can't be synthesized from other amino acids if they're deficient.
Protein requirement per day
To meet our daily protein and amino acid needs, we should include some protein in every meal. An adult with a normal level of activity needs approximately 1 gram of net protein per kilogram of body weight per day. So, if someone weighs 75 kg, they should eat 75 grams of protein containing the right amino acids.
Some people need more protein
- Top athletes, especially those who train for strength
- People who perform heavy physical work
- COPD patients
- People with serious illnesses
- People who are recovering/have had surgery
- Pregnant women and breastfeeding women
- Growing children
- To lose weight
Not all proteins contain the correct proportions of amino acids
The body can best utilize a protein from food if it best matches the individual's amino acid profile. These are proteins whose structure and ratio of essential amino acids closely resemble those of the body's own proteins. The more amino acids present, the better. Therefore, essential amino acids must be ingested through food to ultimately synthesize all 20 amino acids our body needs.
The quality of a protein-rich food is indicated by the term "Biological Value" of the protein. Animal proteins generally have a higher Biological Value than vegetable proteins, because animal proteins are more similar to our own proteins in terms of structure and amino acids. Therefore, it's even more important for vegetarians to eat proteins (or combinations of proteins) that result in a high Biological Value!
Protein / Biological value
| Whey isolate | 140 |
| Whey concentrate | 120 |
| Breast milk | 100 |
| Egg white | 100 |
| Egg (whole) | 94 |
| Cheese | 84 |
| Chicken | 79 |
| Turkey | 79 |
| Casein (milk protein) | 77 |
| Soy | 74 |
| Fish | 70 |
| Lean meat | 69 |
| (Cow's) milk | 60 |
| Unprocessed rice | 59 |
| Brown rice | 57 |
| White rice | 56 |
| Peanuts | 55 |
| Peas | 55 |
| Wheat | 49 |
| Soybeans | 47 |
| Flower | 41 |
| Corn | 36 |
| Brown beans | 34 |
| Potatoes | 34 |
Foods you can combine
If different protein sources are eaten together, it's possible that amino acids that are deficient in one product are supplemented by the other. Some common combinations include:.
| Product | Combine with |
| Grain products | Legumes, acidified dairy products, meat, fish, cheese or egg |
| Vegetables | Oats, rye, egg or sesame seeds |
| Potatoes | Egg, wheat or acidified dairy |
It's therefore advisable to vary your diet to ensure you get the right amino acids. Keep in mind, however, that some foods score well on protein content, while others score less so. These days, it's easier and more beneficial for the body to buy a jar of essential amino acids and BCAAs and eat healthily. This way, you get the benefits without too many of the drawbacks of, for example, some animal products.
A little more about protein preparations
If you really want to be sure you're getting the right amino acids and in the right amounts, there are a few supplements like protein powders that are recommended.
Whey hydrolysate is a pre-digested milk protein with high absorbability and a high bioavailability of 140. For athletes and people with increased protein needs, this protein is ideal for obtaining the right amino acids in high quantities.
Pepto Pro is predigested casein protein that has been divided into peptides and these are even better absorbable, but the biological value is slightly lower than Whey.
Silverback Protein is a plant-based pea protein supplemented with extra essential amino acids so that it has the same good biological value as Whey, but plant-based and lactose-free.
Essential amino acid mix is a blend of amino acids to supplement the protein in your diet without actually adding any extra protein. This option is especially useful if you think you're eating enough protein but not the right amino acids. Some manufacturers also add glutamine and BCAAs to the essential amino acids, which we prefer. You can also add it yourself (through food).
Attention to these essential amino acids
Lysine, involved in concentration, calcium absorption, bone tissue growth, collagen formation and support of the immune system, especially if you are sensitive to viral infections such as cold sores, it is important to have more than enough lysine in your diet. .
Sources: fish, meat, eggs, dairy products such as cottage cheese, ricotta, yoghurt, avocado, nuts & seeds, legumes, shellfish, brewer's yeast, beans, wheat germ, legumes, bean sprouts.
Tryptophan, involved in resistance, stress management, good sleep, pain, constipation and depression.
Sources: eggs, bananas, milk, rice, cottage cheese, meat, oats, nuts, lentils, seeds, legumes.
Leucine, involved in muscle tissue growth/repair, wound and bone healing, sugar metabolism.
Sources: eggs, rye, lima beans, almonds, cashews, dairy, rice, chickpeas, beef, chicken, fish, shellfish, whole wheat, almonds, cashews, lentils, beans.
Valine, growth and repair of muscle tissue, functioning of the nervous system, addictions and in people with a constant feeling of hunger.
Sources: eggs, brown rice, cottage cheese, meat, lima beans, mushrooms, almonds, cashews, peanuts, sesame seeds, lentils, mushrooms, soybeans.
Isoleucine, involved in the construction and growth of muscle tissue and energy production at the cellular level.
Sources: eggs, meat, dairy, shellfish, beans, rye, almonds, cashews, chickpeas, sunflower seeds.
Methionine, involved in skin/hair/nail health, preventing fat deposits in the body, liver detoxification, histamine breakdown and as an antioxidant.
Sources: eggs, meat, sardines, eggs, oats, bean sprouts, sprouts, nuts, avocado, seeds, dairy products, fish, shellfish, wheat germ, oat flakes, nuts, sesame seeds, lentils, soybeans, avocado.
Threonine, involved in brain metabolism, digestion and the production of collagen and tooth enamel.
Sources: eggs, fish, meat, almonds, peanuts, beans, dairy products, meat, fish, shellfish, wheat germ, oat flakes, nuts, legumes.
Phenylalanine, certainly important for people with a lot of stress/pain/depression and overweight.
Sources: dairy products, meat, poultry, fish, shellfish, wheat germ, oat flakes, nuts, lentils, soybeans.
Histidine, especially in children who grow quickly or people with many fears.
Sources: egg whites, meat, poultry, wheat germ, peanuts, sesame seeds.
Not essential but often deficient
Glutamine, is not essential, but can certainly be essential for, for example, a leaky gut, addiction, or ammonia-smelling sweat. Glutamine deficiencies can lead to all kinds of allergies and intolerances, such as those to cow's milk, soy, tree nuts, and peanuts, as well as to deficiencies in GABA, our natural "tranquilizer.".
Sources of glutamine: liver, dairy products, cabbage, cottage cheese, ricotta, avocado, wheat germ, whey.
Arginine, is not essential but can be very essential for (wound) healing, high blood pressure, fertility problems, athletes or slow regeneration after exertion.
Sources: cheese, meat, poultry, eggs, fish, shellfish, nuts and seeds (especially walnuts, peanuts, pumpkin seeds, sesame/tahini, macadamia nuts, hazelnuts, and almonds), buckwheat, chocolate, peas, avocado, soy, garlic, ginseng.
Tyrosine, especially in cases of depression, liver, thyroid and/or adrenal gland disorders, very essential.
Sources: herring, avocado, meat, almonds, sesame seeds, chickpeas, pecans.
Specific amino acids against depression, compulsive behavior, addictions and inflammatory diseases
There are several forms of amino acids that have been proven highly effective against certain conditions. These specific forms of amino acids often have an extra atom (group) attached to the molecule so they can reach specific areas of the body more effectively. Below are the specific forms of amino acids that are particularly effective.
N-acetyl cysteine
N-acetyl cysteine It works against addiction, premature aging, inflammatory diseases, depression, obsessive-compulsive disorder (OCD), stress, and also increases fertility in men and women. N-acetyl cysteine can help combat:
- Mucus in the airways and/or sinuses, respiratory diseases (respiratory infections, emphysema, chronic bronchitis, cystic fibrosis, asthma, sinusitis, hay fever, pulmonary fibrosis)
- Chronic liver diseases
- Aging
- HIV/AIDS (improving glutathione status)
- Immunosenescence in the elderly (aging of the immune system with reduced resistance and chronic low-grade inflammation)
- Cardiovascular diseases
- Sports (better endurance, faster recovery)
- Addictions (smoking, gambling, cannabis, cocaine, methamphetamine, heroin)
- OCD (obsessive-compulsive disorder)
- Sjögren's disease (eye problems)
- Sickle cell disease
- Cancer (prevention)
- Diabetes mellitus (improvement of glycemic control, prevention of complications including thrombosis)
- Pancreatitis
- Kidney diseases
- PCOS (polycystic ovarian syndrome)
- Endometriosis
- Infection with Helicobacter pylori (causer of peptic ulcer, stomach cancer)
- Arthritis
- Crohn's disease
- Autism
Depression, bipolar disorder (depressive phase) - Schizophrenia
- Brain injury, spinal cord injury, stroke
- Preventing noise-induced hearing loss
N-acetyl cysteine isn't found in our diet, but the body produces it from L-cysteine. In many cases of the conditions described above, insufficient N-acetyl cysteine is produced from L-cysteine, and supplementation is a solution.
The daily dose of N-acetyl cysteine (NAC) is 1000 mg, and the therapeutic dose is approximately 2000 mg. It is best taken on an empty stomach with water.
Caution with medication. N-acetyl cysteine (NAC) may increase the effects of antidepressants, nitroglycerin, and anticoagulants. Consult your doctor first if you are taking any medication.
Acetyl-L-carnitine
Acetyl-L-carnitine It works particularly well against depression and inflammatory diseases. Acetyl-L-carnitine (ALCAR) increases serotonin synthesis (low serotonin actually leads to depression) and improves the functioning of mitochondria, the energy factories in cells, thus preventing depression due to exhaustion. Acetyl-L-carnitine can help with the following conditions:
- Aging (decreased endogenous carnitine synthesis)
- Low carnitine intake with food (vegetarianism, veganism)
- Chronic fatigue (including cancer, multiple sclerosis, celiac disease, old age, chronic fatigue syndrome, hepatitis C, beta-thalassemia)
- Depression in the elderly
- Age-related cognitive decline, dementia
- Cardiovascular diseases (intermittent claudication, angina pectoris, myocardial infarction, congestive heart failure, myocarditis, premature ventricular contractions, cardiomyopathy, hypertension, stroke, Raynaud's disease)
- Diabetes mellitus, obesity, metabolic syndrome
Neuropathy (diabetes, chemotherapy, HIV medication) - Age-related macular degeneration
- Reduced fertility
- Fibromyalgia
- Cancer cachexia
- Hyperthyroidism (not hypothyroidism!)
- Sports (improving endurance)
- COPD (to increase exercise capacity)
- Hepatic encephalopathy, liver cirrhosis
- Non-alcoholic fatty liver disease and steatohepatitis
- Kidney failure/kidney dialysis
- HIV infection
The recommended dosage is 1 to 3 grams per day and on an empty stomach, preferably not in the evening.
Caution with medication. Acetyl-L-carnitine (ALCAR) may increase the effects of antidepressants, nitroglycerin, and anticoagulants. Consult your doctor first if you are taking any medication.
Nutrition and physical health is part of Triptherapie
A healthy body increases the likelihood of a healthy mental state, and vice versa. Psychedelic therapy combined with a healthy lifestyle significantly increases the chances of combating the symptoms of mental health issues. Here are a few reasons why this combined approach can yield positive results:
- Neuropsychological effectsPsychedelics, such as psilocybin (found in magic mushrooms) and lysergic acid diethylamide (LSD), have potentially therapeutic effects on the brain. They can enhance communication between different brain regions and create new connections, which can lead to increased insight, introspection, and emotional well-being. These effects can address mental health issues and help the individual develop new perspectives.
- Emotional processingPsychedelic therapy can induce deep and intense emotional experiences. This can enable people to recognize and deal with ingrained patterns, negative thoughts, and traumatic memories. It can help reframe experiences and promote emotional processing, which in turn can lead to relief from mental health issues.
- Increasing self-awareness and introspectionPsychedelic experiences can create a sense of connection and unity with the self, others, and nature. This can increase self-awareness and foster a deeper understanding of one's own mental state. Through this introspection, people can become aware of the underlying causes of their mental health issues, such as unresolved trauma, negative beliefs, or destructive behavior patterns.
- Strengthening therapeutic processesIn a therapeutic setting, psychedelics can enhance the effectiveness of other therapeutic approaches. They can facilitate communication with therapists, break down barriers, and accelerate therapeutic processes. Psychedelic therapy can also increase overall acceptance of therapy, making people more open to change and growth.
- Healthy lifestyle as a supplementA healthy lifestyle, including proper nutrition, exercise, adequate sleep, and stress management, can promote overall mental health and well-being. By embracing a healthy lifestyle, people can increase their physical and mental resilience, which can contribute to the success of psychedelic therapy. Moreover, a healthy lifestyle can help support long-term positive changes and prevent relapse.
Take advantage of our complete approach
Completing the intake form at Triptherapie is the first step you can take to qualify for psychedelic therapy, including advice on physical health. Through the intake, we can assess whether certain neurotransmitters are too low and determine which foods and supplements you can use to improve your neurochemistry. Improving your neurochemistry beforehand has several advantages, such as a better psychedelic session with less chance of a negative experience, such as a... bad trip. Furthermore, improving neurochemistry can already lead to a better mood. Take the first step and complete the intake form: