Tryptophan is one of the essential amino acids for the body. As a result of its deficiency, sleep is disturbed, mood falls, lethargy and decreased performance occur. Without this substance, the synthesis of serotonin, the so-called "hormone of happiness", is impossible. AK promotes weight control, normalizes the production of somatotropin - "growth hormone", therefore it is extremely useful for children.
A bit of pharmacology
Tryptophan acts as a base for serotonin synthesis (source - Wikipedia). The resulting hormone, in turn, ensures a good mood, quality sleep, adequate pain perception and appetite. The production of vitamins B3 and PP is also impossible without this AA. In its absence, melatonin is not produced.
Tryptophan supplementation partially reduces the destructive effects of nicotine and alcohol-containing substances. What's more, it reduces feelings of addiction by suppressing unhealthy cravings for bad habits, including overeating.
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Tryptophan and its metabolites may contribute to the therapy of autism, cardiovascular disease, cognitive function, chronic kidney disease, depression, inflammatory bowel disease, multiple sclerosis, sleep, social function, and microbial infections. Tryptophan may also facilitate the diagnosis of certain conditions, such as human cataracts, colon neoplasms, renal cell carcinoma, and the prognosis of diabetic nephropathy. (English source - International Journal of Tryptophan Research, 2018).
Effect of tryptophan
The amino acid allows us to:
- get quality sleep and feel cheerful;
- relax, extinguish irritation;
- neutralize aggression;
- get out of depression;
- do not suffer from migraines and headaches;
- get rid of bad habits, etc.
Tryptophan contributes to the maintenance of excellent physical condition and a stable emotional background. It helps with lack of appetite and prevents overeating. Maintaining this AA in the body at the proper level allows dieting without the risk of stress. (source in English - scientific journal Nutrients, 2016).
Tryptophan heals:
- bulimia and anorexia;
- mental disorders;
- intoxication of various etiologies;
- inhibition of growth.
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How tryptophan fights stress
Stressful conditions can cause not only social harm, but also damage to health. The body's response to such situations is serotonin "signaling" inextricably linked with the brain and adrenal glands.
Tryptophan deficiency is one of the most important causes of deterioration in general condition. It is worth establishing the intake of AK, the physiology will return to normal.
Relationship with sleep
Sleep disturbances are associated with psychological stress and irritability. When stressed, people tend to overuse high-carbohydrate and fatty foods. Their diet contains few fruits and vegetables. Bottom line: unbalanced nutrition and inevitable physiological disorders, one of which is insomnia.
A quality night's rest directly depends on the level of hormones (melatonin, serotonin). Thus, tryptophan is beneficial for normalizing sleep. For the purpose of correction, 15-20 g of amino acid is enough for the night. To completely get rid of anxiety symptoms, a long course (250 mg / day) is required. Yes, tryptophan makes you sleepy. However, in comparison with sedatives, it does not inhibit mental activity.
Signs of tryptophan deficiency
So, tryptophan is an essential amino acid. Its deficiency in the menu can cause disturbances similar to the consequences of a lack of protein (drastic weight loss, process disturbances are simple).
If AA deficiency is combined with a lack of niacin, pellagra may develop. A very dangerous disease characterized by diarrhea, dermatitis, early dementia, and even death.
The other extreme is the lack of AA as a result of dieting. Lack of nutrition, the body reduces the synthesis of serotonin. The person becomes irritable and anxious, often overeats, and gets better. His memory deteriorates, insomnia occurs.
Sources of tryptophan
The most common foods containing tryptophan are listed in the table.
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| Product | AA content (mg / 100 g) |
| Dutch cheese | 780 |
| Peanut | 285 |
| Caviar | 960 |
| Almond | 630 |
| Processed cheese | 500 |
| Sunflower halva | 360 |
| Turkey meat | 330 |
| Rabbit meat | 330 |
| Squid carcass | 320 |
| Pistachios | 300 |
| Chicken meat | 290 |
| Beans | 260 |
| Herring | 250 |
| Black chocolate | 200 |
It turns out that not chocolate saves you from stress, but caviar, meat and cheeses.
Contraindications
Tryptophan dietary supplements have no clear contraindications. AK is prescribed (with caution) to patients taking antidepressants. Adverse effects can occur in the presence of hepatic dysfunction. Shortness of breath - with asthma and the use of appropriate medications.
As a rule, tryptophan dietary supplements are not prescribed for pregnant and lactating mothers. This is due to the penetration of AA through the placenta and into milk. The effect of the substance on the infant's body has not yet been studied.
Overview of dietary supplements and their uses
Sometimes a balanced diet is unable to restore the balance of tryptophan in the body. The encapsulated form (dietary supplements) comes to the rescue. However, their appointment is carried out exclusively by specialists. Independent use is hazardous to health.
The doctor will carefully examine the aspects of the existing imbalance. He will analyze the menu and make a decision on the advisability of taking additional tryptophan with a course of at least 30 days.
If there is sleep disturbance, it is recommended to take the daily dose directly at night. Addiction therapy involves consuming the amino acid up to 4 times a day. For mental disorders - 0.5-1 g per day. The use of AK during the daytime causes drowsiness.
| Name | Release form, capsules | Cost, rubles | Packing photo |
| Calm formula Tryptophan Evalar | 60 | 900-1400 | |
| L-Tryptophan Now Foods | 1200 | ||
| L-Tryptophan Doctor's Best | 90 | 1800-3000 | |
| L-Tryptophan Source Naturals | 120 | 3100-3200 | |
| L-Tryptophan Bluebonnet | 30 and 60 | From 1000 to 1800 depending on the form of release | |
| L-Tryptophan Jarrow Formulas | 60 | 1000-1200 |
Tryptophan and sports
Amino acid regulates appetite, creates feelings of fullness and satisfaction. As a result, weight is reduced. So does food cravings.
Moreover, AK lowers pain threshold, which is especially important for athletes, and stimulates growth. This quality is relevant for those who work on increasing muscles and "drying" the body.
Dosage
Tryptophan intake is calculated based on the health status and age of the person. Some experts claim that the daily requirement of an adult body for an amino acid is 1 g. Others recommend 4 mg of AA per 1 kg of live weight. It turns out that a 75-kg man should take 300 mg every day.
Unity of opinion is achieved regarding the sources of the substance. It should be natural, not synthetic. The best absorption of tryptophan occurs in the presence of carbohydrates and proteins.
