Tryptophan in the body and food: meaning, functions

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Tryptophan is a heterocyclic essential amino acid. It enters the human body only with food and performs many important functions.

Participates in the formation of serotonin, a hormone-like substance that regulates the tone of smooth muscles, incl. intestines and blood vessels, and also regulates mood
Participates in the formation of melatonin – the sleep hormone
Participates in the formation of nicotinic acid (vitamin PP), a precursor of NAD and NADP, energy-producing molecules.
Increases resistance to stress
Is an antidepressant
Used in the treatment of migraines
Promotes relaxation and good sleep
Boosts immunity
Improves digestion
Reduces cravings for sweets, controls appetite
Stimulates a rise in the level of growth hormone in the blood
Improves skin condition and promotes hair growth.

A lack of tryptophan, even for a short time, leads to a decrease in plasma and tissue proteins. With a lack of tryptophan in young people, a decrease in body weight, clouding of the cornea, cataracts, slower growth of teeth and hair, hair loss, baldness, and anemia occur. Even a 10-day tryptophan deficiency in a newborn leads to anorexia and hypoproteinemia (decreased blood plasma proteins).

In adults, in addition to anemia and baldness, atrophy of the testes and fetal resorption occur.

What kind of substance is tryptophan: chemical properties of the amino acid

If you want to understand what kind of substance tryptophan is, you need to consider a group of essential amino acids - compounds that cannot be produced in the body and come from food. For normal development and growth, a person must receive these substances within the daily norm. This group includes tryptophan.

In addition, it occupies an important place among the 20 proteinogenic amino acids necessary for the formation of protein. It has been established that this substance is found in all living organisms. It is part of many proteins, but most of all tryptophan is found in fibrinogen, as well as blood globulins.

In nature, this compound exists in two isomeric forms: L and D, and also as a racemate. Let us note that the first of them is most useful for humans. In its pure form, L-tryptophan is a white or yellowish powder that tastes bitter. Its reigning temperature is 283 degrees Celsius. This amino acid is highly soluble in water, less soluble in ethanol. An important chemical property of tryptophan is that it produces color reactions when interacting with a number of substances. Note that this is an unstable amino acid that is easily oxidized. Rapidly destroyed during acid hydrolysis of protein.

Tryptophan price, where to buy

The price of Tryptophan in pharmacies varies between 1000-2500 rubles.

You can buy Tryptophan Evalar Calm Formula for a price starting from 600 rubles.

If you need L-tryptophan, you can buy it at a price of 1,100 rubles.

Online pharmacies in RussiaRussia
Online pharmacies in KazakhstanKazakhstan

LuxPharma* special offer

Tryptophan 250 mg capsules No. 60
RUR 3,680 order
5-HTP (5-HTP, L-5-hydroxytryptophan) 100 mg caps. No. 60
2400 rub. order

ZdravCity

Evalar calm formula tryptophan capsules 275 mg 15 pcs. Evalar JSC
RUB 255 order
5-hydroxytryptophan (5-htp) 100 mg capsules 0.25 g 60 pcs Evalar ZAO
RUR 937 order
Evalar calm formula tryptophan capsules 275 mg 60 pcs. Evalar JSC
RUR 777 order

Pharmacy Dialogue

Tryptophan calm formula capsules No. 15Evalar JSC
RUB 293 order
Nature's Bounty 5-hydroxytryptophan (5-HP) capsules 100 mg No. 60
RUB 1,438 order
Tryptophan calm formula (0.275g No. 60) Evalar JSC
912 rub. order

What's wrong with the essential amino acid tryptophan?

Many people do not know that tryptophan was isolated in 1901 by such chemists as F. Hopkins and S. Kohl from casein. But interest in this substance awoke among scientists only in the 60s of the last century. After many experiments, it turned out that the essential amino acid tryptophan has a beneficial effect on the nervous system. It was called at that time one of the best antidepressants. Biochemists have suggested that the aggressiveness of the Indians of South America - the Mayans and Aztecs - was due to the predominance of corn, which is low in tryptophan, in their diet.

Very soon after such publications, tryptophan and drugs containing it became extremely popular in Western countries. They could be purchased without a prescription at any pharmacy. The benefits of the essential amino acid, such as its effectiveness and low cost, have steadily increased tryptophan sales figures. But already in the mid-80s, the reputation of this substance received a serious blow. In particular, in 1989, the “tryptophan scandal” broke out in the United States, the echoes of which are still heard. Then more than a thousand Americans fell ill with a serious disorder - eosinophilia-myalgia syndrome. The patients had severe pain in their muscles and joints, fever, shortness of breath and weakness.

As a result, 38 patients died from this disease. In 1991, the country's government introduced a complete ban on the sale of tryptophan preparations. Later, as a result of the investigation, it turned out that only Japanese products led to such disastrous results. Moreover, it was not the drug itself that was to blame for the disease, but a violation of its manufacturing technology. In the early 2000s, tryptophan appeared on the market, but the stain on its reputation has not been washed away. Many nutritionists in the United States still believe that taking this substance in large quantities is dangerous to health.

Contraindications

The use of the drug is unacceptable during pregnancy; if this is the period of lactation, it is advisable to stop breastfeeding.
Do not use if you are sensitive to the drug.
Also stop taking it if increased drowsiness occurs after the drug.

The instructions for L-tryptophan indicate that use simultaneously with other drugs, as well as indications and contraindications, should be discussed with your doctor.

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Unique properties. The importance of amino acids for the body

As we said above, tryptophan is an essential amino acid that cannot be produced by the body. Its regular intake with food is especially important given the importance of the amino acid for the body. This substance plays a huge role in the functioning of the endocrine and nervous systems. In particular, it is necessary for such an important physiological process as sleep.

In addition, it is important for relaxation and rest, which means that with its help we will always look good. Tryptophan can be called a natural antidepressant, thanks to it we feel calm and harmonious. Why? It's simple: it is responsible for the production of many substances important for the body in the brain. Firstly, it is niacin (vitamin B3). Secondly, serotonin, the most important neurotransmitter, which is called the “happiness hormone”. It is the main fighter against depression in our body and creates a feeling of emotional well-being.

It is important that tryptophan is also necessary for the formation of melatonin. Melatonin helps you fall asleep quickly and stay asleep longer. By the way, serotonin is produced during the daytime, and melatonin is produced at night. This amino acid is also necessary for the production of: kynurenine, quinolinic acid, which are essential for normal growth and development.

Let us highlight other important functions of the substance in the body:

participates in protein synthesis;
helps control appetite;
strengthens the immune system;
takes part in the production of growth hormone;
normalizes blood pressure;
increases the pain threshold;
effective for hyperactivity syndrome in children;
helps with chronic fatigue syndrome.

In addition, we can say that taking tryptophan preparations improves the condition of patients with cardiovascular diseases. The substance is also suitable for the complex treatment of alcoholism, as it reduces the toxic effects of ethanol and relaxes the body during withdrawal symptoms. For women, this substance is especially useful because it relieves PMS. Effective in the treatment of obesity as it helps reduce hunger.

Use of the drug

In order to achieve the desired effect and avoid overdose and side effects, it is necessary to clarify how to take L-tryptophan and for what purpose. The dosage and frequency of administration depend on these points.

For example: to improve sleep, 1-3 grams are prescribed at night. During the treatment of nicotine or alcohol addiction, 1-4 grams up to 4 times a day. It is optimal to consume simultaneously with foods rich in carbohydrates. Do not drink milk - this interferes with absorption.

Daily norm

The body must receive this amino acid in the required quantities, otherwise it will act as a limiting substance. This means that its deficiency can become a factor inhibiting the development of the body. Moreover, the body will take the necessary compound from internal reserves - muscle cells. It is especially important to prevent such developments in adolescents whose bodies have not fully formed. According to most scientists, the daily norm of tryptophan is 0.25 g. Of course, with intense training, this figure will increase.

It is believed that it is better not to consume more than 3-4 grams of amino acid at one time. It is also necessary to take into account the genetic component of the issue. Some people need a little more of this substance for normal protein metabolism, others a little less. To determine how much tryptophan you need, you can use the following formula: 3.5 mg multiplied by body weight.

Reviews of Tryptophan

Discussions of this drug are found on various forums, the topics of which are related to the treatment of emotional disorders. At the same time, reviews of l-tryptophan show that the drug is no less actively used for sleep disorders. As some patients say, they are more helped by the Calm Formula Tryptophan, which, due to its mild effect, not only induces, but rather normalizes the process of falling asleep.

In most cases, reviews of Tryptophan Evalar report that although the effect appears slowly, after about 2 weeks patients begin to feel calm, become less irritable, and sleep improves.

It should be noted that doctors’ reviews of this substance are of a different nature. Some argue that you should not take this amino acid additionally, since it is enough to include foods containing it in your diet. Others, on the contrary, recommend that getting the substance from food alone will not be enough.

However, there are also users who ask what Tryptophan is and why is it needed? At the same time, other people willingly describe what it is and its necessity for the functioning of the body.

Of course, the potential of this substance for serious disorders should not be overestimated. In such cases, additional treatment is prescribed, which is determined by a competent specialist.

Which foods contain the essential amino acid tryptophan?

As we said earlier, the main source of this substance is protein. At the same time, the essential amino acid tryptophan is found in both plant and animal foods. To the delight of vegetarians, we say that many “humane” products are extremely rich in this compound. Below is a list of healthy dishes; the number next to the name indicates the content of the substance in milligrams per 100 grams of product.

Animal food:

chicken –350;
turkey – 480;
veal – 250;
beef – 220;
pork –190;
eggs – 200;
red caviar – 960;
salmon – 220;
Dutch cheese – 790;
cottage cheese – 210;

Plant food:

oatmeal – 160;
soybean – 600;
buckwheat – 180;
peas – 260;
sunflower seed – 300;
pine nuts – 420;
almonds – 630;
peanuts –750;

Scientists have found that the highest amino acid content is in a rare animal - the sea lion (2589 mg).
All poultry is rich enough in this product.

Lack of tryptophan in the body

Note that the lack of tryptophan in the body is quite easy to identify. Let's name a few main characteristic symptoms:

fast fatiguability;
constant headaches;
reduced performance;
unstable and superficial sleep;
disorders of the cardiovascular system;
irritability;
weak concentration;
growth retardation in children;
tendency to overeat.
spasms of the coronary arteries.

It has been noted that a lack of vitamin B3 is associated with a lack of tryptophan in the body. Also, some scientists believe that people who are prone to aggression have little of this important substance in their blood and, as a result, develop a deficiency of the “happiness hormone,” serotonin.

Interesting research

Grumpiness

Scientists conducted an interesting experiment with the participation of people who identified themselves as “grumpy.” Participants in the experiment were given 100 mg of tryptophan three times a day, and soon positive results were recorded. People became more compliant, their behavior changed to more pleasant for others, and the test subjects’ desire for quarrel decreased. But 500 mg of the substance, taken once, relieves adolescents from increased physical aggressiveness.

Insomnia

Sleep disturbance is the cause of irritability and moodiness in many people. In the 1970s, it was believed that tryptophan taken in a dose of 1-5 grams helped improve sleep quality. But then it was found that 250 mg of the amino acid is enough to enter the deep sleep stage. Further studies have shown that 1 g of the substance helps to effectively combat insomnia, significantly shortens the time to fall asleep, reducing wakefulness in the evening. Tryptophan has also been proven effective in combating obstructive sleep apnea.

Malice

It is already known that bad mood, depression and anger are most often the result of a lack of serotonin, and therefore tryptophan. But there is another interesting fact. It turns out that amino acid deficiency can affect facial expressions, causing a more angry expression on the face.

Excess tryptophan in the body. Amino acid overdose

It must be said that an excess of tryptophan in the body is a rather rare occurrence, but there are several diseases that are accompanied by the accumulation of this amino acid. In this regard, it is necessary to mention familial hypertryptophanemia, which occurs due to metabolic disorders. Its consequences are sad: joint pain, visual impairment, developmental delays. Also worth mentioning is Thad syndrome, which most often leads to dwarfism. This disorder occurs when tryptophan is not converted to kynurenine.

Tryptophan should be taken with caution by people who suffer from diabetes, cataracts, and achlorhydria. It is also necessary to name the symptoms of an amino acid overdose: vomiting, dizziness, diarrhea, flatulence. In rare cases, serotonic syndrome occurs, accompanied by agitation, anxiety, and lacrimation.

Tryptophan and diabetes mellitus

Back in the 80s, employees of the Latvian Research Institute of Experimental and Clinical Medicine discovered that tryptophan metabolites can cause diabetes. (Rudzit V.K. 1973, 1981). The diabetogenic effect of tryptophan was observed in rats when fed a dose of 2.5 g per 1 g of body weight, which is 700 times higher than the daily intake. It is assumed that free tryptophan in ultra-high doses acts as a competitor to gastrointestinal hormones containing tryptophan in the active center, which stimulate the release of insulin. Free tryptophan binds to receptors on the membranes of insulin-secreting cells and blocks them, causing the cells to fail to respond to hormonal signals.

The mechanism of diabetogenic action of tryptophan derivatives is different: serotonin inhibits the release of insulin from the pancreas, kynurenic and xanthurenic acids delay synthesis and promote inactivation of insulin by binding and excreting zinc in the urine. Quinaldic and 8-hydroxyquinaldic acids prevent the formation of proinsulin by the ribosomes of Landerhals cells of the pancreas.

Kynurenic, xanthurenic, quinaldic and 8-hydroxyquinaldic acids accumulate in the body in many diseases and poor nutrition, especially with excessive consumption of fat and fatty acids, as well as drug abuse. The main reason for the accumulation of these acids in the body is a deficiency of pyridoxal-5-phosphate, i.e. active form of vitamin B6.

The introduction of additional vitamin B6 helps to correct the kynurenine pathway of tryptophan metabolism and prevent the risk of diabetes mellitus in prediabetic conditions and the latent form of the disease.

There is evidence that in laboratory animals, a diet low in tryptophan increases maximum lifespan, but also increases the risk of mortality at a young age.

It should be remembered that the intake of tryptophan from food is a natural, physiological way of maintaining health and longevity, and only in case of illness does it make sense to discuss with your doctor the need to take tryptophan-based medications.

What is tryptophan combined with?

It has been proven that this amino acid is absorbed only with B vitamins, magnesium and zinc. A number of experiments have shown that tryptophan is combined with carbohydrate foods. This way it gets to the brain much faster, where it begins to produce serotonin. Therefore, it is effective to consume this substance with oatmeal or fruit. You can drink it with water or juice; combination with milk and other protein products is not recommended. Note that tryptophan enhances the effect of neuroleptics, anxiolytics, and alcohol .

Interaction

The simultaneous use of this drug with neuroleptics, antidepressants, and anxiolytics leads to an increase in their sedative effect.

Combination therapy with MAO inhibitors, heterocyclic and tricyclic antidepressants , aselective serotonin reuptake inhibitors increases the risk of serotonin syndrome, accompanied by tremor, hypertonicity, myoclonus, hyperactivity, hallucinations and others. Usually all symptoms disappear after stopping treatment.

When this amino acid is combined with urea, significant decarboxylation is observed.

Application of amino acids in industry and medicine

In order for you to have a complete understanding of what kind of substance tryptophan is, you need to talk about the use of amino acids in industry. It is successfully used in pharmaceuticals for the production of food supplements and medicines. The main goals of these drugs are to combat depression and normalize sleep. It has been proven that this unique substance can help even with severe depression and chronic insomnia. In such cases, the dosage of tryptophan preparations is high and reaches 3 g.

In addition, this amino acid is used in the production of animal feed. The additive obtained from it is necessary for agriculture - it helps cattle gain weight and improves food absorption.

Side effects

Like any medicinal drug, L-tryptophan has side effects. Although practice shows that the drug is well tolerated, without sedation, there are cases of dry mouth, headache, loss of appetite.

When used simultaneously with other antidepressants, sirotonin syndrome occurs: myoclonus, tremor. Symptoms disappear without a trace after stopping use.

There are practically no cases of overdose, but when consuming a large amount of amino acid capsules, flatulence, vomiting, and diarrhea may occur.

Tryptophan in sports

It must be admitted that tryptophan is used much less frequently in sports than, say, BCAAs or L-arginine . But this does not mean that athletes do not need this substance. Quite the contrary, it is this amino acid that is necessary for the production of growth hormone, which triggers the growth of muscle mass , accelerating protein synthesis. Perhaps tryptophan is most important for bodybuilders, as it helps control appetite during the “cutting” period.

Taking tryptophan in its pure form is unlikely to make sense for most athletes. Natural vitamin complexes will provide them much more benefit. In this regard, it is worth highlighting the food supplement “Leveton Forte”, which contains such components as drone brood, bee pollen, and Leuzea root. It is the drone brood that contains the amino acids necessary for an athlete, including tryptophan. All components of this vitamin complex successfully complement each other, increasing endurance and improving performance.