We all agree that a good night's sleep prepares us for the day ahead. The tryptophan, an amino acid found in many foods and supplements, promotes good sleep quality and supports our mood.
This amino acid it is necessary to produce protein and other molecules in the body, including some essential for optimal sleep and mood.
Index
What is tryptophan?
Tryptophan is one of the many amino acids found in foods that contain proteins; amino acids are used by the body to make proteins, but also to make signaling molecules.
Tryptophan, in particular, can be converted into a molecule called 5-HTP (hydroxytryptophan), which is used to make serotonin and melatonin.
La Serotonin affects several organs, including the brain and intestines; in the brain it affects sleep, cognition and mood.
La melatonin it is a hormone most involved in the sleep-wake cycle.
Overall, tryptophan and the molecules it produces are essential for optimal body functioning.
Effects on mood and behavior
Low levels of tryptophan are associated with mood disturbances; those with depression tend to have lower tryptophan levels.
Other researches have analyzed the effects of altering blood levels of tryptophan; anxiety, tension, and feelings of nervousness are highest when we have low levels of tryptophan in our blood.
Furthermore, the deficiency of this amino acid can increase aggression and impulsiveness; supplementation of tryptophan helps promote good social behavior.
Memory and learning
Alteration in tryptophan levels can affect several aspects of cognition.
Low levels of this amino acid worsen the performance of long-term memory linked to events and experiences; this effect is probably due to the fact that the production of serotonin is reduced.
Quality of sleep
Once serotonin is made from tryptophan, it can be converted into another important molecule, melatonin.
In addition to being naturally present in the blood, melatonin is a popular supplement and is found in several foods such as tomatoes, strawberries, and grapes.
This molecule influences the sleep-wake cycle and affects the metabolism of nutrients and on the immune system.
One study found that eating tryptophan-enriched cereals at breakfast and dinner helped adults fall asleep faster and sleep longer.
Sources of tryptophan
Some foods are particularly rich in tryptophan: shrimp, poultry, eggs, crabs.
Tryptophan intake depends on the amount of protein we consume and the protein sources we choose. It has been estimated that a typical diet provides about 1 gr per day.
Tryptophan supplements
If we want to improve sleep quality and overall well-being, it is worth considering taking tryptophan supplements.
We can take supplements of melatonin or serotonin or directly tryptophan itself, bearing in mind that it can be used in other body processes, such as the production of proteins or niacin.
Anyone interested in improving sleep quality should opt for the melatonin (About 2 mg per day); those interested in improving mood and cognition can choose to supplement with tryptophan (up to 5 grams per day).
Those who also want effects on weight loss should opt for 5-HTP supplements (100 to 900 mg per day).
Effetti collaterali
Fr.very few negative effects; however, side effects such as nausea and dizziness have been reported for doses above 50 mg per kg body.
Side effects are most noticeable when tryptophan is taken alongside medications that affect serotonin levels, such as antidepressants.
When serotonin activity increases, a condition called serotonin syndrome; this can cause symptoms such as sweating, tremors, agitation and delusions.
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