The tryptophan in chocolate can help prevent anxiety and depression and improve mood.

Menopause is a natural stage in every woman’s life, marked by hormonal changes that can affect emotional and mental health. Among the most common symptoms are anxiety, depression, and mood swings. Experts have highlighted the role of tryptophan in alleviating these symptoms.

Tryptophan is an essential amino acid—meaning it cannot be produced by the body and must be obtained through the diet—and serves as a precursor to the production of serotonin. Serotonin is a neurotransmitter that regulates mood and feelings of well-being. During menopause, production of this hormone fluctuates and tends to decline, which can affect serotonin levels.

Semi-sweet chocolate has a higher concentration.

In an interview with The earth is youa nutritionist specializing in women’s health, menopause and postmenopause, Ramili CalmonHe explains that eating foods rich in tryptophan, such as chocolate, can increase the production of serotonin, which improves feelings of mood and well-being and improves symptoms of anxiety and depression.

The nutritionist says there is no specific amount of chocolate recommended to get the benefits of tryptophan. The action of the amino acid varies from person to person, but on average, it is recommended to eat about 30 to 60 grams of semi-sweet chocolate, which is the type that contains the highest concentration of tryptophan.

“The use of dark chocolate, rich in tryptophan, can have long-term benefits, improving mood, reducing anxiety, improving depressive episodes that occur at this stage of life and providing improved cardiovascular health, as it has an antioxidant action,” he says.

The professional highlights that there are significant differences between types of chocolate and that milk chocolate contains less tryptophan due to the addition of more milk and a higher sugar content. White chocolate, in turn, does not contain tryptophan or flavonoids, as its composition contains a higher concentration of cocoa butter and sugar.

Other foods that are high in tryptophan and can be included in the diet of menopausal women are:

• Legumes
• beans;
• lentil;
• Nuts;
• seeds;
• almonds;
• pumpkin seeds;
• All grains;
• oat;
• quinoa;
• banana;
• Lean meats;
• chicken
• Peru;
• salmon;
• tuna;
• egg.