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雲と太陽
雲と太陽

セロトニンとトリプトファンの関係性と有効な摂取方法

雲と太陽

セロトニンはトリプトファンやビタミンB6を摂取することで生成されます。

セロトニンは
精神をリラックスさせる神経伝達物質ですが、その原料となるのは、トリプトファンやビタミンB6です。そのため、セロトニンを生成するためにはトリプトファンやビタミンB6を摂ることが重要です。

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セロトニンとトリプトファンの関係

花

現代人は様々なストレスにさらされ、精神的なリラックスを得ることが難しくなっています。このような中で、精神的なリラックスをもたらす神経伝達物質として注目されているのがセロトニンという物質です。セロトニンは一時期、「幸せホルモン」などの通称で有名となりました。

セロトニンは精神的なリラックスをもたらすだけではなく、他の神経伝達物質であるドーパミンやノルアドレナリン(興奮や緊張感などを生じさせる神経伝達物質です)の働きを抑制させ、精神の平衡を保ちます。また、セロトニンの不足はうつ病の原因となる事などが指摘され、セロトニンは大変注目されている神経伝達物質です。

このセロトニンを作るのがトリプトファンという必須アミノ酸です。セロトニンは人体では生成することができず、トリプトファンがセロトニンの原料となります。そのため、セロトニンはトリプトファンがなくては成り立たないものですので、トリプトファンとセロトニンとは非常に密接な関係があることになります。

トリプトファンを多く摂るための食材

このようにしてセロトニンの量を増やすためには、トリプトファンを多く含む食物をとることが重要となります。トリプトファンを多く含む食事をすることでセロトニンは生成されます。

トリプトファンが多く含まれる食材としては以下のようなものが挙げられます。

トリプトファンを含む食材

トリプトファンが含まれる食材としては、具体的には、乳製品・豆類・肉・赤身の魚・穀類などが挙げられます。通常、私たちの食卓に並ぶことが多い食品の多くがトリプトファンを含んでいます。そのため、インスタント食品や既製品などではなく、家庭の料理を摂ることで多くの場合にはトリプトファンは十分に摂取することが可能です。

例えば、豆類と穀物と赤身魚を組み合わせれば、納豆・味噌汁・ごはん・赤身魚(の煮魚・焼き魚など)というとても美味しい朝ごはんを作ることができます。そして、その食事を摂ることでトリプトファンを十分に摂取して体内でのセロトニン生成へとつなげることができます。このように、規則正しい食事をするという基本的なことがトリプトファンを摂取し、セロトニン生成のためには重要となります。

セロトニン生成のために必要なビタミンB6

このように、セロトニンを作り出すためにはトリプトファンを摂取することが必要です。ただ、セロトニンを作り出すためには、実はトリプトファンだけでは十分ではなく、ビタミンB6も必要となります。

トリプトファンに加えてビタミンB6も摂取することでセロトニンは生成されることとなります。ビタミンB6を含む食材としては、先に挙げました赤身の魚・豆類の他に、肉・レバー・果物(特にバナナ)が挙げられます。

ビタミンB6はトリプトファンとは異なり体内でも一部は作り出すことができます。
ただ、ビタミンB6を含む食品を摂ることでセロトニン生成がよりスピーディーに行われることとなります。セロトニンの体内での生成量を増やすためにはトリプトファンに加えてビタミンB6を含む食品を摂取することがおすすめできます。

セロトニンの作用を活発化させるためには

なお、セロトニンはトリプトファンやビタミンB6を摂ることで生成されますが、セロトニンが体内で活発に分泌されることを促すためには、太陽の光を浴びるということが重要です。つまり、トリプトファンなどを摂取して体内でセロトニンを生成しても十分にセロトニンを体内で分泌させるためには、太陽の光を浴びることが必要となります。

セロトニンは太陽の光を浴びて体内リズムが正常となることで大量に分泌されることとなります。また、大量に分泌されたセロトニンはメラトニンという睡眠を促進させる物質へと変化して、夜の安らかな睡眠を促すことにもつながります。

まとめ:セロトニンを活性化させるためには規則正しい生活と食事を

以上、本文で述べましたセロトニンやトリプトファンなどについてのポイントをまとめますと以下のようになります。

  • セロトニンはトリプトファンという必須アミノ酸を摂取することで生成されます。トリプトファンを多く含む食材としては、豆類や乳製品、穀物、赤身の魚などが挙げられます
  • セロトニンの生成のためにはトリプトファン以外にもビタミンB6を摂取すすることが重要です。ビタミンB6はトリプトファンとは異なり、体内でも生成されますが、食物から摂取することで効率的なセロトニン生成に役立つこととなります。ビタミンB6を含む食材としては、豆類、肉類、レバー、バナナなどがおすすめできます
  • トリプトファンなどで生成されたセロトニンを体内で活発に分泌させるためには太陽の光を浴びることが重要です

このように見てくるとセロトニンを生成・分泌させるためには規則正しい食事と生活が重要ということができます。規則正しい生活と食事でセロトニンを増やし、精神的にリラックスした日々を送られますことをお祈り申し上げます。

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