Tryptophan: what it is for, what it is and foods with tryptophan to sleep better

Tryptophan is an essential amino acid that is achieved through food, since the body is unable to produce it.

It is very important to ensure adequate levels of this organic moleculesince amino acids are responsible for forming proteins, essential for the creation of new cells and fundamental in the stages of growth and development.

tryptophan: what is it used for in the body

The liver uses tryptophan to produce vitamin B3 or niacin, essential for energy metabolism and DNA production. Its deficiency manifests itself with a bad functioning of the nervous and circulatory system and in skin abrasions.

Improves the functions of serotonin, a neurotransmitter that regulates appetite, mood and pain, as well as generating melatonin. Serotonin is necessary for the production of melatoninthe hormone regulates sleep and wake cycles.

It also produces a antioxidant that activates the immune system and protects the eye cells from the sun, and generates vitamin B3, involved in the nervous system.

tryptophan: properties

Various beneficial properties are attributed to tryptophan:

It acts on the nervous system

tryptophan is considered essential because is able to cross the blood-brain barrier separates blood flow from the central nervous system and acts as a precursor agent for serotonin, a neurotransmitter related to well-beingsince it regulates dopamine, noradrenaline and endorphins.

Thanks to the action of serotonin, helps to overcome depressive states. It is used as an anxiolytic calming the aggression, and especially in therapies that deal with tobacco, drugs or bulimia.

Likewise, it is used in treatments against cognitive decline and memory loss.

pain relief

tryptophan It can alleviate pain by promoting the production of serotonin.

A 6 g supplement decreases mood swings, tension, and irritability in women with severe premenstrual syndrome.

How much tryptophan is needed per day?

An adult person needs between 3.5 and 6 mg per kg of weight, that is, 250 to 450 mg daily. A newborn needs 12 mg per kg.

needs can be older in people with depression.

foods with tryptophan

A diet rich in tryptophan can favor the emotional state and facilitate sleep, so it is used against depression.

Some foods, like most seeds, nuts and cereals are rich in this amino acidwhich will be assimilated more effectively if we include other foods that are less represented in these foods, such as lysine, very present in legumes.

The carbs they must be on a diet rich in tryptophan, so that insulin enhances its functions and there are adequate levels of vitamin B6 and magnesium that facilitate their assimilation.

Among the best sources of tryptophan are the pipes pumpkin and sunflower, cashew nuts, peanuts, pistachios, sesame, dairy and soyand its derivatives.

So are the cerealsespecially rice, millet and oats, as well as cocoaplums raisinsbananas, broccoli and mushrooms.

effects of lack of tryptophan

An insufficient supply of tryptophan to the body can cause serotonin, melatonin and vitamin B deficiency.

This affects mood and increases the risk of suffering anxiety, insomnia, stress or depressionas well as decrease long-term memory.

A low protein dietas well as in cases of Crohn’s disease or malnutrition are usually the cause.

He too excess fructosewhich negatively influences its absorption, and the lack of vitamin B6 or magnesium.

How are tryptophan supplements taken?

To potentiate the effects of tryptophan on the nervous system, supplements should be taken 30 minutes before meals.

For his bioavailabilitythose made with the African plant are preferable griffonia simplicifolia.

Does taking tryptophan supplements help you sleep?

Of course, the tryptophan it is essential for the pineal gland to secrete melatoninwhich is the hormone that regulates the daily sleep-wake cycle.

That’s why It is used in cases of insomnia, to induce restful sleep.

Furthermore, it is useful in obstructive sleep apnea.

tryptophan: side effects and contraindications

It should be taken under medical supervision, as improper use may cause dizziness, tiredness, nausea, diarrhoea, headache and drowsiness.

Also May interact negatively with antidepressants or sedatives.