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A good night’s sleep is the key to a productive day. A whole group of chemical compounds that help normalize sleep and provide a positive mood. One of these substances is tryptophan, an amino acid found in foods and active food supplements.
Tryptophan eliminates insomnia, prevents respiratory arrest during sleep. The natural solution of physiological problems with the help of the drug passes without negative symptoms. It is involved in the synthesis of cellular protein, the formation of chemical compounds that ensure normal sleep, a vigorous psycho-emotional state.
Tryptophan – what is it?
Tryptophan is a complex alpha-amino acid found in protein foods. Amino acids are essential for protein synthesis of new cells. Their functions include the formation of molecules that take part in the transmission of nerve impulses.
The unique ability of tryptophan to transform into 5-hydroxytryptophan (5-HTP), an element on the basis of which the body produces melatonin and serotonin. [1]
Serotonin is an active chemical that promotes the transmission of impulses from brain neurons to smooth muscles, glandular cells. It is involved in the work of the brain, contributes to the normal functioning of the intestines. Serotonin affects the mechanism of sleep, cognition processes and the establishment of emotional mood. Melatonin is one of the hormones that actively influence the sleep and wake cycles.
All the functions of tryptophan and the hormones in the synthesis of which it takes part are aimed at the full functioning of the human body.
Role in thinking, behavior and mood formation
Many functions of tryptophan are known, however, the most famous is the effect on the brain. Low levels of the substance affect the mood disorder. A significant proportion of observations indicate that tryptophan deficiency affects the development of depression.
One of the medical studies was aimed at studying the fluctuations in the concentration of tryptophan in the blood. To this end, the subjects took a large amount of amino acids for a certain time, both with and without tryptophan.
For 15 adult healthy participants, a stressful situation was created twice. The first time – with a fixed normal level of tryptophan in the blood, the second – when its level was low. Thus, it was possible to establish that the feeling of tension, anxiety, nervousness increased with a reduced level of tryptophan. Exacerbation of feelings of anxiety was also observed with a low content of the active substance. There is excessive impulsiveness, hostility in aggressive personalities. [2]
Additional intake of tryptophan improves the quality of social communication and behavior.
Deficiency causes impairment of memory and learning ability
Fluctuations in the content of tryptophan in the body affect some cognitive processes. In the course of one of the studies, it was possible to understand the relationship between the level of amino acids and the performance of information storage. The lower the levels of tryptophan, the worse the indicators of long-term memory. At normal levels, these figures are much higher. [3]
This pattern is observed even in the case of the established fact of family depression in the study participants. A large-scale study revealed that tryptophan deficiency negatively affects the processes of memory and cognition. Particularly noticeable are memory disorders associated with past events or previous experience. There is an assumption that all these signs depend on the synthesis of serotonin. The production of the hormone is interconnected with the content of tryptophan. [4]
The influence of serotonin
Tryptophan has the unique ability to transform into 5-HTP molecules, which subsequently form the hormone serotonin. Several large-scale studies have determined the effect of the amino acid 5-hydroxytryptophan on the formation of serotonin. The higher the level of tryptophan, the greater the content of the feel-good hormone and 5-HTP metabolite molecules. These transformations underlie the effects on mood change and cognition that are still being studied. [5]
The processes of higher nervous activity largely depend on the level of serotonin and 5-HTP. Increased anxiety and depressive disorders are the results of a lack of active compounds in the brain. For the most part, drugs that have an antidepressant effect replace serotonin and increase brain activity. The ability to learn directly depends on the amount of neurotransmitter hormone synthesized.
The appointment of drugs containing 5-HTP helps to increase the level of serotonin, eliminate the symptoms of panic, and get rid of insomnia. [6]
Effect on melatonin synthesis
Serotonin formed from tryptophan can almost immediately be transformed into another important compound for the body – melatonin or the sleep hormone. In its natural form, the active compound can enter the body along with certain foods – tomatoes, grapes, strawberries, rice, oatmeal. You can use nutritional supplements as an additional source of melatonin.
Melatonin is called the sleep hormone because of its ability to influence the sleep-wake cycle. The nature of the course of this physiological cycle affects the metabolism of nutrients in the body, the functioning of the immune system.
Medical observations have shown that higher levels of tryptophan produce more melanin, which in turn improves sleep quality.
In the course of one of the experiments, evidence was obtained that the introduction of tryptophan-enriched cereals into the breakfast and dinner menu of adult subjects contributes to a significant reduction in the period of falling asleep, and increases the duration of sleep. Ordinary cereals do not give such a result. All participants in the experiment, who consumed tryptophan along with food, noted a decrease in signs of anxiety and depression. [7]
Studies have shown that taking nutritional supplements with melatonin significantly prolongs the sleep phase, improves all the criteria for its quality. [8]
What foods contain tryptophan?
The source of tryptophan are foods containing protein. The use of protein food guarantees the intake of essential amino acids in the body. The amount of active substance obtained depends on the quality and quantity of protein products.
The highest amount of tryptophan is found in shrimp, crabs, salmon, poultry and eggs. The average amount of amino acid consumed while following a normal diet is 1 gram per day. You can increase the intake of tryptophan by taking drugs that include 5-HTP and melatonin.
How to take tryptophan supplements?
If you suffer from chronic bad mood, anxiety, insomnia, look for foods rich in tryptophan or supplements with melatonin, 5-HTP. The use of tryptophan preparations affects the physiological processes of the body. It promotes the synthesis of serotonin, melanin, as well as vitamins PP, B3 and essential proteins.
Increasing your intake of serotonin and melatonin can make a big difference in some people. An increase in psycho-emotional mood, an improvement in thought processes occurs when taking tryptophan and 5-HTP supplements. Both agents significantly increase the synthesis of natural serotonin.
Sometimes the appointment of 5-HTP helps to reduce the amount of food consumed and thereby reduce body weight. The allowable dosage of 5-HTP is 100-900 mg per day. The addition of melatonin will be required for those who suffer from insomnia or poor sleep quality. It is permissible to take 0,5-5 mg per day. The most commonly recommended dose is 2 mg per day.
For tryptophan, the usual dosage is up to 5 g per day.
Side effects
Like any biologically active substances, amino acids can be safe if the recommended dosages are observed. Daily intake of tryptophan with food is approximately 1 gram. It is permissible to increase this amount to 5 grams per day.
The study of all the properties of tryptophan has been studied for over 50 years. For all the time, negative symptoms were practically not observed. The appearance of side effects can be noticed only when the recommended dosage is significantly exceeded – above 50 mg per kilogram of body weight (3,4 grams per day for an adult). Negative symptoms include nausea, dizziness.
The appearance of negative signs is possible with the joint intake of tryptophan or 5-HTP with antidepressants or other drugs that affect the content of serotonin. In case of excessive concentration of serotonin, serotonin syndrome may develop.
This is a condition characterized by the following features:
Intensified sweating.
Limb tremor.
Psycho-emotional arousal.
Brad.
Before taking tryptophan or 5-HTP drugs, you should consult your doctor so as not to cause an excessive increase in the concentration of serotonin.
Instead of a conclusion
In the human body, tryptophan is involved in the synthesis of the most important hormones – serotonin and melatonin. Serotonin affects the mechanisms of cognition, behavioral responses and the degree of psycho-emotional mood. The sleep-wake cycle depends on melatonin levels.
Insufficient levels of tryptophan significantly reduce the amount of serotonin and melatonin. Deficiency of biologically active compounds leads to negative changes in the functioning of the central nervous system.
Tryptophan enters the body along with some foods. It is permissible to increase the intake of amino acids in the form of nutritional supplements. It is important to follow the recommended dose. Otherwise, side effects may develop. Aggravation of negative symptoms can be observed in the treatment of drugs that affect serotonin levels, for example, antidepressants.
Tryptophan is an amino acid that has a beneficial effect on health and quality of daily life. Melanin and other tryptophan compounds can be taken as active food supplements. They will positively affect people suffering from sleep disorders, bad mood.
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