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It is a well-known fact that proteins are the “building blocks of the body” These blocks are made up of smaller blocks called amino acids. They help in muscle growth and development that, in turn, helps to make us bigger, stronger and smarter. Additionally, these effects of protein are not restricted solely to the growing years.
Adults also require essential amino acids from protein foods for all these things. As the little peptide substances are responsible to help repair the muscles and increase the motor coordination. Moreover, the proteins also support the cognitive functions of the brain.
Where does tryptophan come in? This substance is one of the essential amino acids like the branched chain of amino acids that induce the production of non-essential amino acids in the body. Since it is not created in the body, you may run low on required tryptophan levels.
This is why people require tryptophan supplements to prevent tryptophan deficiency. They are also dubbed as anti-anxiety pills, nootropics, sleeping drugs and weight loss pill by the medicinal marketers.
The Happy Chemical: What Is Serotonin’s Role in the Brain?
Serotonin is a chemical formed by the conversion of tryptophan. It is often called as 5 HT because it is a combination of tryptophan with tryptophane hydroxylase. It is interesting to note that, the brain serotonin does not cross the blood-brain barrier. That is why the brain produces its own serotonin.
Serotonin is often categorized as a hormone but scientists believe that the reactions in the brain indicate that it may be a neurotransmitter. They label it as the ‘happy chemical’ that stabilizes the mood and has several other psychological effects in the brain.
Since it is a neurotransmitter, the biochemical transmits signals to the nerve cells in the brain so that they can help regulate the:
- Mood: High level of serotonin stimulate sensations to happiness and calmness. While low levels are often an indication of depression.
- Sleep Patterns: The neurotransmitter stimulates parts of the brain to help activate your sleep mode. Whether you are asleep nor awake, it all depends on which part of your brain is being stimulated by the chemical.
Other functions of serotonin include:
- • Causing nausea to remove ingested toxins from the body
- • Healing wounds by helping in the formation of blood clots
- • Enhancing bowel movements
- • Regulating arousal
Although serotonin performs many functions both in the brain and the gastrointestinal tract, we will mainly focus on it being a natural mood stabilizer. This is because we know that tryptophan acts as a precursor for serotonin. Since high levels of serotonin directly affect the mood, induce calmness, reduces depression, stimulate sleep, and help regulate mental health. We can see why the tryptophan supplements will be beneficial for people suffering from anxiety and insomnia.
The Basics: What Is Tryptophan?
Tryptophan is one of the nine essential amino acid tryptophan is required to make for the body. This category of amino acids is termed as ‘essential’ because they are not created in the body. Therefore, it is ‘essential’ for you to consume a protein-rich diet to give your body sustenance.
What does Tryptophan do?
It primarily accelerates the biosynthesis of protein in the body. On a smaller scale, the amino acid supports the synthesis of growth hormones collectively known as auxins.
Apart from that, it helps you to:
- • Improves your sleep pattern
- • Think clearly
- • Reduce anxiety
- • Lose fat
Tryptophan is one of the rare amino acids that is found in proteins. Yet, it is important for the development of muscle structure and function in the body. This is why many medical practitioners prescribe tryptophan, a dietary supplement that provides tryptophan for your bodily needs.
Tryptophan Benefits: Why Should You Take Tryptophan?
Tryptophan has nutritional value as it belongs to the class of essential amino acids. However, in order for you to gain the extra benefits of this vital substance you really need to consume some tryptophan boosting pills.
How L-Tryptohan works in your Body?
It is because the mechanism of tryptophan helps produce a lot of positive effects in the brain. Especially for people who face problems like insomnia, chronic pains, anxiety and weight issues.
Here are some of the benefits of taking tryptophan supplements:
How to Relieve Lower Anxiety Levels?
Tryptophan is proven to have a positive effect on the brain. It works as a remote control that switches your brain on to a happy mode. This, in turn, decreases the stress and anxiety that has built up in your body.
How to Get Better Sleep?
Research shows that tryptophan is a natural sedative. The melatonin and serotonin conversions are the reason behind these sedative qualities of the supplement. They soothe the hyperactive nerves so that they may be able to slow their functioning.
As a result, you fall quickly and easily. Therefore you are able to naturally combat the signs of insomnia.
L- Tryptophan Weight Loss
Many people take tryptophan as an appetite or weight loss supplement.
Why people take L- Tryptophan?
This is because this amino acid is a known precursor of vitamins that help support a faster metabolism. This means that your body will burn fat at a good rate that prevents fat accumulation. Furthermore, it can subdue your cravings and eating disorders that usually cause weight fluctuations.
It also helps to:
- • Control your impulses and help subdue addictions like smoking
- • Alleviate headaches
The Mechanism: How Does It Work?
You might be wondering how this tiny amino acid accomplishes all these big tasks. It does so by acting as a trigger to many important reactions in the body. This effective stimulation then helps have the bog impacts we discussed above.
After the body absorbs tryptophan it converts it into 5-HTP (5-hydroxytryptophan). This conversion occurs in the liver to make the amino acid more soluble. The new compound has higher bioavailability than the natural form of tryptophan. As a result, it easily crosses the blood-brain barrier to induce the reactions you would need to put the body into a sleep mode.
Moreover, the body also converts the modified form of tryptophan into other substances that hold nootropic value.
The Neurotransmitter- How To Boost Serotonin?
Serotonin is a ‘happy’ neurotransmitter because it transmits a happy vibe throughout the body. It does this via signals sent across the nerve cells.
Other than that, the neurotransmitter also reduces your cravings and appetite by making the brain believe that you are happy and full.
The Sleep Inducer- Melatonin
This substance works with the neurotransmitter to help your brain unwind after a stressful day. It does so by inhibiting your anxiety levels and soothing the hyperactive nerves. By doing so, the brain finds it easier to succumb to sleep.
The Energy Booster- Nicotinamide
Nicotinamide is commonly known as vitamin B3. This nutrient supplies the brain with regulated blood flow that provides oxygen and glucose. In short, everything your cerebral regions need to keep healthy and functional.
All these details show that every healthy person needs to regulate their tryptophan levels for some of the crucial processes in the body.
The Dosage: How Much Should You Take?
In order for you to steer clear of any issues regarding the intake of L-tryptophan, we suggest that you adhere to the taking proper dosage. This is because overdosing or under-dosing can lead to negative effects in the body.
What dosage does the FDA recommend?
They say that healthy adults are should consume 3.5 to 6 grams of tryptophan per kilogram of their body weight. This may be usually supplied in their regular protein intake. However, those suffering from a deficiency or require clinical help should take supplements.
In cases like these, the dosage is influenced by the reason behind the usage. The Health Department at the University of Michigan was able to give a rough guideline on how to consume tryptophan according to needs.
Here is a snippet of what they think is proper dosage:
- • Insomnia: 1-2 g taken before bed
- • Chronic pains (e.g. migraine): 2-4 g taken in intervals throughout the day
- • Weight loss: 0.5-2 g per day
- • Depression: 2-6 g
You can stack the supplements with other nootropics for a better effect. However, be wary of any misuse by preventing drug interactions that may cause problems.
The Source: Is Tryptophan Found in Food?
Yes, it is available in natural food that we acquire from raw meat and veggies. This is because the essential amino acids that create tryptophan are required for healthy growth in the body.
Here is a brief list of food in which tryptophan is found:
Meat-lovers or the omnivores among you can eat:
- • Eggs
- • Fish
- • Poultry
- • Dairy products (yogurt, milk and cottage cheese)
Those who consume a strict vegan diet can take:
- • Whole grains
- • Potatoes
- • Sesame seed
- • Dried nuts (cashews and walnuts)
- • Banana
- • Legumes
As you can see, daily intake of a rich protein diet is easily accessible to everybody and all types of diet. They help to regulate the tryptophan levels in your body. One way to maintain the amino acid levels in your body is to have 20-30 grams of protein in all your meals.
Yet, this regulation may still not be able to prevent the formation of a deficiency. Therefore, we recommend that those that suffer from symptoms of deficiency must seek aid from supplements.
Top 10 Common Side Effects: Is It Safe?
You might be wondering if these supplements are as safe as they sound. While naturally found tryptophan is tolerant in most humans, its supplement may result in a few potential side effects. Albeit the good news is that these side effects are generally mild and pretty rare.
However, improper dosage or low-quality product may result in:
- • Gastro-intestinal issues
- • Belching
- • Vomiting
- • Heartburn
- • Diarrhea
- • Blurry vision
- • Dry mouth
- • Headache
- • Drowsiness
- • Lightheadedness
Your choice of product and proper usage of the dietary supplement can prevent the side effects faced after usage. Apart from this, make sure not to use the supplement with other drugs like cough syrups or anti-depressants. This is because these drug interactions may cause severe problems in your body.
Tryptophan Food: Is Tryptophan Food Safer Than Pills?
Like many essential amino acids, tryptophan is also found in many food items. Especially the ones those are rich in proteins and carbohydrates like dairy and poultry.
Overall the list of tryptophan food sources we shared in on one of the previous sub-topics shows that it is easily accessible to people with all kind of food preferences and that vegan and vegetarians can get access to tryptophan through food too.
Additionally, tryptophan is also found in chocolates. This fact explains why we feel so happy after devouring a bar of chocolate. (Does that mean we can eat copious amount of our favorite chocolate for health benefits?)
However, the main question is that if tryptophan food is safer than the pills?
The direct answer is yes, tryptophan foods are safer than the pills. Yet, they will not be able to cure anxiety or minimize insomnia because the rise in tryptophan through food consumption is not sufficient enough to perform these tasks. Moreover, the supplements are a calorie-free inclusion of tryptophan in your daily intake. This is a great benefit for those that have weight problems.
Therefore, it is better to take tryptophan supplements if you truly want to curb that anxiety.
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L-Tryptophan for Sleep: How to Increase Serotonin – Side Effects
Tryptophan supplements – Although there are only 20 amino acids, they comprise the basic building blocks of life. Without amino acids, we couldn’t survive. Nine of the 20 are ‘essential’ because our bodies can’t make them–we have to obtain them from food or supplements. Tryptophan is one of those essential amino acids.
What is L-Tryptophan?
Tryptophan is a precursor to a molecule produced by the brain called 5-hydroxytryptophan (5-HTP), which stimulates serotonin production. Serotonin is our primary feel-good hormone. Your body releases it when you eat certain foods (especially carbs and sugar — which is why you feel like you’re walking on air after you eat chocolate).
There are two forms of tryptophan: l-tryptophan and d-tryptophan. The l-form occurs in nature, while the D-form is synthetically made in a laboratory.
Tryptophan balances your hormones and boosts your mood. Foods that are rich in tryptophan combat anxiety, promote feelings of calmness and even induce sleep (think of the strong post-turkey dinner desire for a nap). It could also help burn fat by reducing cravings for sweets and carbs, which may even help defeat a sugar addiction.
Read on to learn more about how tryptophan can benefit your health.
L-Tryptophan Benefits
L-Tryptophan for Sleep
If you’re not getting enough sleep, it could lead to depression, inability to concentrate, weight gain, muscle pain and poor memory. Tryptophan helps promote healthy sleep (without the side effects that often accompany prescription medications).
Tryptophan supplements are generally more effective at promoting sleep than food sources of tryptophan. How to increase serotonin – Studies have shown that people who take supplements fall asleep faster and note significant improvements in the quality of their sleep– including less tooth-grinding and reduced sleep apnea. It can even improve your mood the next day.
So why exactly does tryptophan make you sleepy? When you eat tryptophan-rich foods or take a tryptophan supplement, your body converts it into the neurotransmitter serotonin, and then coverts that serotonin into melatonin–the hormone that regulates your body’s sleep-wake cycle. Research shows that taking tryptophan increases both serotonin and melatonin levels, helping you relax and ease into a great night’s sleep.
Trytophan and Stress Relief
Besides helping you catch up on sleep, tryptophan acts as a natural antidepressant, alleviating anxiety and other symptoms of stress.
In fact, low levels of tryptophan can actually make you feel unhappy. Studies found that people who consumed large amounts of amino acids but no tryptophan felt markedly more nervous, anxious and tense. Insufficient tryptophan levels may also worsen impulsive behaviors and aggression in individuals with a tendency toward aggression. Adding a tryptophan supplement to your bedtime nutrition routine could help you finally get a full night’s sleep and promote lasting feelings of calmness and well-being.
Improves Memory
Low levels of tryptophan could harm your long-term memory, especially memories of experiences and events. This is because when tryptophan levels are low, it lowers serotonin levels, and serotonin plays a role in memory recall. Taking tryptophan with your dinner can help boost your memory.
Healthy Weight Loss
Because of its link to serotonin, tryptophan can help you stick to a healthy diet. Higher levels of serotonin help curb cravings and anxiety, all while boosting your metabolism–essential for maintaining a healthy weight.
Tryptophan also aids in the production of niacin (vitamin B3) which converts macronutrients (proteins, fats, and carbohydrates) into energy and synthesizes hormones and enzymes that control appetite.
Quit Smoking
Struggling to quit smoking? Try tryptophan! Research shows that when taken alongside traditional treatments, tryptophan can help you stop smoking once and for all.
PMS & PMDD Relief
Tryptophan supplements could help ease PMS and premenstrual dysphoric disorder PMDD, a more extreme form of PMS) symptoms, like irritability, anger, stress and mood swings.
Headache Help
One Australian study recorded a reduction in symptoms of migraines and headaches, including nausea, sensitivity to light, indigestion and difficulty sleeping when test subjects consumed a drink containing amino acids including tryptophan.
Tryptophan Side Effects
Since tryptophan is a natural amino acid, side effects are very rare. Taking excessive amounts could cause muscle pain or weakness, skin rashes, cramping and fatigue.
Do not take tryptophan supplements if you already take medications that affect serotonin levels like antidepressants, as it could lead to a condition known as serotonin syndrome. The symptoms of serotonin syndrome include tremors, agitation, delirium and sweating. If you take medication that influence serotonin, talk to your doctor before adding a tryptophan supplement to your health regimen.
L-Tryptophan Food Sources
Many proteins contain tryptophan. The most well-known is turkey, but other sources include chicken, eggs, shrimp and crabs.
L-Tryptophan Supplements
If you use a tryptophan powder dietary supplement, take 500 mg (scant 3/8 tsp) up to three times a day, or as directed by physician.
Tryptophan supplements may also contain melatonin and 5-HTP. If you need a sleep aid, opt for a supplement containing melatonin. To improve your mood and memory, choose the supplement that contains 5-HTP.
The Bottom Line
Amino acids are natural, readily available without a prescription and have few to no side effects. Tryptophan, one of the nine essential amino acids, produces hormones such as serotonin and melatonin — all of which regulate your sleep cycle, mood, behavior and appetite. While there’s no such thing as a “chill pill,” tryptophan comes pretty close!
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