There's a reason why amino acids are called the 'building blocks of life'. Without these biomolecules you wouldn't be able to sleep, wake up, eat or even breathe!
A few of the 20 genetically encoded amino acids need to be supplemented with nutrition to meet the body's needs. These are called essential amino acids. One of these tryptophand.
Tryptophan is the building block of several neurotransmitters and hormones. These chemicals control mood, sleep, and hunger cycles. Therefore, sufficient amount of tryptophan It is imperative to provide.
What is Tryptophan?
tryptophanis one of many protein-containing amino acids in foods. Our bodies use amino acids to make proteins, but they also serve other functions.
For example, it is required to produce several important molecules that aid in signal transduction. Especially, tryptophanserotonin and melatonin It can be converted into a molecule called 5-HTP (5-hydroxytryptophan), which is used to make
Serotonin affects many organs, including the brain and intestines. Specifically, sleep, cognition, and mood are affected in the brain.
Meanwhile, melatonin is the hormone most involved in the sleep-wake cycle. Generally, tryptophan and the molecules it produces are essential for our bodies to function optimally.
Effects of Tryptophan on Mood, Behavior and Cognition
tryptophanAlthough it has many functions, its effect on the brain is particularly striking.
Low tryptophan levels are associated with mood disorders
Many studies found that people with depression lower than normal tryptophan levels He stated that he could show.
Other research, tryptophanHe studied the effects of changing blood levels. Researchers, tryptophan They were able to learn their functions by lowering their level. To do this, research participants, tryptophanin or tryptophanThey consumed a large amount of amino acids that did not exist.
This type of study exposed 15 healthy adults to a stressful environment twice - once a normal tryptophan levels and once low tryptophan levels authorities.
Researchers found that participants had low tryptophan when they have levels anxietyThey found that feelings of tension and irritability were higher. Based on these results, low tryptophan levels may cause anxiety.
Aggressiveness and impulsivity may also increase in aggressive individuals. On the other hand, tryptophan supplementation can also promote good social behavior.
Low levels of tryptophan can impair memory and learning
tryptophan changing levels can affect various aspects of cognition. A study, tryptophan found that when levels were lowered, long-term memory performance was worse than normal levels.
These effects were seen regardless of the presence or absence of depression in the participants' family history.
In addition, a great review, low tryptophan levelsrevealed that the cognition and memory negatively affected.
Memory associated with events and experiences can be particularly impaired. The reason for these effects is, tryptophan levels serotonin production decreases as it decreases.
Responsible for many of its serotonin effects
In the body tryptophancan then be converted into the 5-HTP molecule that forms serotonin.
Researchers, based on numerous experiments, tryptophan They acknowledge that many of the effects of their levels are due to effects on serotonin or 5-HTP.
In other words, tryptophan Increasing the levels of the amino acid can increase the levels of 5-HTP and serotonin. Serotonin and 5-HTP affect many processes in the brain and interfere with their normal actions, depression and it can have an effect on anxiety.
In fact, many drugs designed to treat depression change their activity to increase serotonin activity in the brain. What's more, serotonin affects the brain's processes related to learning.
Treatment with 5-HTP also increases serotonin levels, improves mood and panic disorders, as well as insomnia.
Generally, tryptophanThe conversion of s to serotonin is responsible for many of the observed effects on mood and cognition.
Effects of Tryptophan on Melatonin and Sleep
tryptophanWhen serotonin is produced from the body, it can be converted into another important molecule, melatonin.
Studies in the blood tryptophanIt showed that the increase in the increase directly increases both serotonin and melatonin.
In addition to being found naturally in the body, melatonin is a popular supplement, found in a variety of foods such as tomatoes, strawberries, and grapes.
Melatonin affects the body's sleep-wake cycle. This cycle affects many other functions, including the metabolism of nutrients and the immune system.
Various studies have increased nutrition tryptophanIt has shown that by increasing melatonin, it can improve sleep.
During a study, breakfast and dinner tryptophanIt found that eating fortified cereal helped adults fall asleep faster and sleep longer than adults' standard cereal meal.
Anxiety and depression symptoms also decreased and probably tryptophanIt helped to increase both serotonin and melatonin levels.
Other studies have shown that taking melatonin in addition can improve the amount and quality of sleep.
Foods Containing Tryptophan
Many different protein foods are good tryptophan are the sources. Therefore, you almost always get some of this amino acid when you eat protein.
The amount intake depends on how much protein you are consuming and what protein sources you are eating.
Some foods, especially chicken, shrimp, eggs, and crabs tryptophan high in terms of
It is estimated that a typical diet provides about 1 gram per day. also tryptophan or supplement it with one of the molecules it produces, such as 5-HTP and melatonin.
To improve sleep quality, tryptophan supplements worth thinking about. However, it should not be forgotten that there are other options.
tryptophanYou can choose to supplement molecules derived from. These include 5-HTP and melatonin.
tryptophanIf you use it itself, it can be used in other body processes (such as the production of protein or niacin) in addition to producing serotonin and melatonin. This is why supplementing with 5-HTP or melatonin may be a better option for some people.
Those who want to improve their mood or cognitive aspect, tryptophan or take 5-HTP supplements.
Both can increase serotonin, but 5-HTP can convert to serotonin more quickly. What's more, 5-HTP can have other effects, such as reducing food consumption and body weight.
5-HTP doses can range from 100-900 mg per day. For those most interested in promoting sleep, supplementing with melatonin is the best option. Doses of 0.5-5 mg per day have been used; 2 mg is the most common dose.
What Are Tryptophan Side Effects?
tryptophan Since it is an amino acid found in many foods, it is considered safe in normal amounts.
A typical diet is estimated to contain 1 gram per day, but some people choose to supplement doses of up to 5 grams per day.Possible side effects have been studied for more than 50 years and very few have been reported.
However, occasional side effects such as nausea and dizziness have been reported at doses of over 50mg per pound of bodyweight or 68 grams for a 3.4kg adult.
tryptophan Side effects may be more pronounced when taken with drugs that affect serotonin levels, such as or 5-HTP antidepressants.
When serotonin activity is excessively increased, a condition called serotonin syndrome can occur. It can cause various symptoms such as sweating, tremors, anxiety, and delirium.
If you are using any medication that affects the serotonin level, tryptophan Or, consult your doctor before taking 5-HTP supplements.
As a result;
Our bodies use tryptophan to make many important molecules, including serotonin and melatonin.
While serotonin affects mood, cognition, and behavior, melatonin affects the sleep-wake cycle.
Hence, low tryptophan levels can lower serotonin and melatonin levels and cause harmful effects.
tryptophan It is found in foods containing protein but is often taken as a supplement. It is considered to be safe in moderate doses. However, side effects may also occur from time to time.
These side effects may be more serious if you are taking medications that affect serotonin levels, such as antidepressants.
