Exercise & Mood: How Working Out Impacts Mental Health & Tryptophan Levels

One in five Canadians experiences mental health challenges like anxiety and depression at any given time. This number has been steadily increasing, and despite growing openness about mental health, significant stigma persists – people are almost three times less likely to report a mental illness than a physical one. While effective treatments exist, access can be delayed for years, and medications sometimes arrive with unwanted side effects. Traditional therapy can as well be expensive and not fully covered by insurance.

Amidst these challenges, a readily available and often-prescribed tool for improving heart and metabolic health offers a powerful addition to mental health care: exercise.

Yes, Lifting Weights Can Lift Your Mood

Many people recognize the feeling of post-workout well-being, but can physical activity genuinely help with depression and anxiety? The scientific evidence strongly suggests it can. Exercise has been proven to improve symptoms of both anxiety and depression, both in the short and long term. It aids in mood regulation and, crucially, enhances emotional resilience to acute stress. While the subjective experience of improved mood after exercise is common, the benefits on mental health are observable at a biochemical level.

You may have heard of “runner’s high,” the feeling of euphoria experienced by many after exercise. This is largely attributed to increased levels of endocannabinoids and endorphins – hormones and molecules that promote feelings of happiness and contentment. But there’s another critical molecule at play: tryptophan.

“Good” and “Bad” Tryptophan Metabolites

Tryptophan is an essential amino acid obtained through our diet, playing a vital role in numerous bodily functions. It’s a precursor to serotonin, often called the “experience-good hormone.” Whereas, tryptophan can also be broken down into molecules with varying effects on the brain and body.

The primary pathway for tryptophan breakdown is the kynurenine pathway. Some products of this pathway, like kynurenic acid, can be protective against inflammation and beneficial for brain health. Others, such as quinolinic acid, are associated with toxicity and inflammation. In fact, increased levels of these “bad” kynurenine metabolites have been linked to chronic conditions like depression, Alzheimer’s disease, and cancer.

Researchers are now investigating how to promote the production of the beneficial molecules and reduce the harmful ones within the kynurenine pathway, potentially shifting the body towards a healthier, neuroprotective state. And exercise appears to be a strong regulator of this switch, as demonstrated in research.

An Immediate Return on Investment

Studies have shown that exercise can cause immediate and direct increases in brain-protective molecules like kynurenic acid, measurable in both blood and muscle following physical activity. These beneficial changes have been observed with endurance cycling, weight lifting, and high-intensity interval training (HIIT). Even individuals with metabolic conditions like Type 2 diabetes have experienced positive changes in tryptophan metabolites after a single exercise session, as reported in this study.

Importantly, these improvements have been reported across different age groups, suggesting benefits for both younger and older populations. While laboratory studies have primarily used traditional exercise protocols, simply being more physically active in general appears to improve your profile of these metabolites, meaning you don’t necessarily demand a structured workout to see positive effects.

Research in this field is ongoing, and more work is needed to fully understand the molecular mechanisms behind exercise’s impact on these metabolites. However, the existing evidence is compelling.

Don’t Sweat the Tiny Stuff; Get Sweaty!

exercise is a potent tool for improving mental health. There’s strong evidence supporting its use for stress management and boosting the production of feel-good hormones and metabolites that can aid in managing mood disorders. Exercise can also provide a welcome change of scenery, a social outlet, or a dedicated distraction – all important factors for mental well-being. Group activities, like running clubs or pickleball leagues, could offer a multi-faceted mood boost.

So, even when it feels like the last thing you want to do, especially during a Canadian winter, the benefits of exercise are well worth braving the cold for. As the Canadian Institute for Health Information reported in March 2024, nearly 30% of Canadians experienced depression, anxiety, or another mental health condition in 2023, up from 20% in 2016. Finding accessible and effective tools for mental wellness is more important than ever.

While exercise shows a lot of promise, it’s important to remember that it’s not a one-size-fits-all solution. If you are struggling with your mental health, please reach out to a qualified healthcare professional for support and guidance.