L-tryptophan is an essential amino acid that our body needs for normal functioning. Amino acids are the building blocks of protein. Essential amino acids are especially important because our bodies are unable to produce them.
Studies have shown that tryptophan supplementation helps with neuropsychiatric disorders. Tryptophan deficiency reduces serotonin levels in adults with autism. The amino acid helps control hyperactivity in children, relieves stress, improves heart function, controls weight (as an appetite suppressant), and increases the release of growth hormone.
Because it is beneficially involved in brain processes, it is often called a “ calming amino acid .” In America and Europe, doctors prescribe high dosages of tryptophan as an antidepressant and sleep aid .
Lack of tryptophan and magnesium contributes to coronary artery spasms or irregular heartbeats. Taking the supplement reduces the risk of heart attacks.
Why take L-tryptophan?
L-tryptophan plays a crucial role in improving mood. It is the body that converts this amino acid into serotonin. It is a neurotransmitter that is known as the “happy hormone.” Tryptophan deficiency can lead to erratic mood swings, severe anxiety disorders, and even depression.
If there is a lack of L-tryptophan in the body, it is taken as a dietary supplement. Many people do not get enough of this amino acid from regular foods.
Symptoms of tryptophan deficiency include:
- depression;
- mood changes;
- sleep disturbance;
- sleep apnea;
- anxiety;
- premenstrual syndrome.
A 2010 study examined the effects of L-tryptophan on the incidence of steatohepatitis , a form of liver disease. The study was based on the formation of oxidative stress and inflammatory reactions. After just four weeks, study participants who took the special supplement every day had improvements in triglyceride levels and available inflammatory cytokines.
In addition, this essential amino acid has a positive effect on irritable bowel syndrome (IBS). The less L-tryptophan in the body, the more severe the symptoms of this condition. Therefore, L-tryptophan is useful in reducing the severity of irritable bowel syndrome.
Reception features
Taking hydroxytryptophan as a supplement can help you feel calmer and more confident, sleep better, recover faster, and consume fewer calories while feeling normal. However, it is important to remember that dosages should not be exceeded by the user in an attempt to increase the effectiveness of the supplement, since a sudden significant increase in serotonin production can cause symptoms of the extremely dangerous serotonin syndrome (nausea, vomiting, diarrhea, muscle hypertonicity, tremors, changes in mental status, insomnia, hallucinations, increased body temperature, impaired coordination, etc.). Also, this syndrome can be triggered by combining the use of 5 CTP and antidepressants based on selective serotonin reuptake inhibitors and monoamine oxidase inhibitors, since these substances also increase the concentration of serotonin, blocking its metabolic processing.
At dosages of 5 htp above 100 mg/kg body weight, the development of serotonin syndrome was repeatedly observed in experiments with laboratory animals.
We remind you that all such substances should be taken only after consultation with a doctor and preferably under his supervision.
Metabolism of L-tryptophan. How does he work?
The body uses tryptophan, converting it into melatonin (normalizes sleep) and serotonin (regulates mood). Many people suffer from chronic sleep disorders and constant mood swings. In case of low melatonin or serotonin levels, additional intake of this amino acid will bring incredible benefits to the body.
How much to drink, dosage
The effective daily dose of 5-htp is 300-400 mg per day.
For insomnia, the bulk of the dose is best taken before bed, but for depression, anxiety and uncontrollable passion for food, divide it into several doses and take throughout the day.
These are recommendations from nutraceutical experts. It’s best to start with a dosage of 50 or 100 mg, and take 1 capsule immediately before stress or when you already feel like you’re getting overwhelmed!
I usually drink when I feel bad or anxious , that is, not every day, although sometimes it happens every day, yes.
Or during a diet - when leaving home from work, I drink 1-2 capsules of tryptophan, so that when I get home I can eat cottage cheese or salad for dinner, and not a bunch of fatty and unhealthy things)) That is, I usually get 200 mg per day, very rarely when 300-400 mg of tryptophan.
Is L-tryptophan safe?
Based on data from the FDA (Food and Drug Administration - an agency of the US Department of Health and Human Services), consuming this amino acid as a dietary supplement is absolutely safe.
In 1989, a Japanese tryptophan manufacturer used an unsafe process to purify it, increasing contamination levels. The contaminated batch caused a serious condition known as eosinophilia-myalgia syndrome (EMS). This is a rare autoimmune disease that causes fever, numbness, and a rash. In severe cases it can lead to death.
This has led to FDA restrictions on the import of dietary supplements. In 2001, the FDA relaxed its restrictions because unsafe processes used in the past were identified and stopped. Now, this amino acid is produced in a completely safe way. There is absolutely no harm in consuming it if you follow the instructions on the label.
L—Theanine
There was a separate issue on theanine. This supplement is found in green tea leaves and has a mild relaxing effect on the body and brain, increasing concentration, especially in combination with caffeine. It is not suitable for those who are in a bad mood, but rather for those who worry a lot, are nervous and for those who find it difficult to do some work without being distracted.
The first 4 substances directly affected those things that make you happier. Theanine also helps with stress. Alpha rhythms in the brain increase, a feeling of calmly getting up in the morning, when you can no longer sleep, until you want to run and jump, but your head is already making plans and thinking about something)
Tryptophan or 5-HTP? What's better?
Our bodies naturally convert tryptophan into melatonin and serotonin. Part of the process involves converting it first to 5-hydroxytryptophan , or 5-HTP .
5-HTP is produced in the body, but when used as a supplement, it is obtained from the African shrub Griffonia Simplicifolia. Low levels of serotonin are associated with sleep disturbances, depression, weight gain, and increased anxiety.
5-Hydroxytryptophan (5-HTP) is a byproduct of the amino acid L-tryptophan and a neurotransmitter precursor, used to increase serotonin production, reduce stress, and suppress appetite. Because of this process, many people have a dilemma about which supplement is better to choose.
If taking tryptophan does not have a positive effect on your body, consider using a 5-HTP supplement. 5-HTP acts faster than the amino acid l-tryptophan.
Sleep Recovery Supplements
Quiet hour
Don't have time for eight hours of sleep and can't afford to buy supplements? Take a nap! No, seriously, scientists from Liverpool (UK) came to the conclusion that if you lack sleep, it is useful to take a short nap before training. This will improve your performance. If you feel a loss of energy, try pokemaring for 30-45 minutes half an hour before training.
What about growth and recovery? At the end of the day, we are interested in rest and recovery. There are hundreds of supplements on the shelves that promise to create the ideal anabolic environment for muscle growth while you sleep. Luckily for you, I've selected from this variety proven ingredients that are proven to improve nighttime recovery.
ZMA
ZMA is one of the main supplements for nighttime regeneration and muscle recovery. A combination of zinc, magnesium and vitamin B6 (the main ingredients in ZMA) is usually taken before heading to bed. The product has been proven to be effective in terms of boosting muscle recovery, increasing strength and muscle mass.
Despite popular belief, ZMA does not have a direct effect on testosterone levels. However, taking ZMA may speed up recovery by replenishing energy reserves and promoting deeper sleep.
Dosage: Look for ZMA, which has 30 mg zinc, 450 mg magnesium, and 10.5 mg vitamin B6. Take before bed on an empty stomach for better absorption.
Fish fat
Are you afraid of fish burps and therefore avoid fish oil supplements? You should reconsider your attitude, because this is how you slow down your recovery. Thanks to its content of omega-3 fatty acids (ALA, EPA and DHA), fish oil plays an important role in the prevention of heart and vascular diseases. And a healthy cardiovascular system delivers nutrients to cells and tissues faster and more efficiently.
Fish oil has also been proven to reduce inflammation and reduce muscle pain after exercise. This speeds up night recovery, since inflammatory processes unfold with might and main at night.
Dosage: Take 1-2 grams of EPA and DHA with 2-3 grams of ALA 30-60 minutes before bed.
Vitamin D
We all know that vitamin D is important for bone formation, but did you know that it has many other benefits, including strengthening the immune system, anti-inflammatory effects and improving muscle function?
This vitamin should not be neglected, as its deficiency limits your physical performance. And since vitamin D is fat-soluble, it obviously needs to be taken with fish oil for better absorption.
Dosage: Give vitamin D enough time to accumulate in your body (2-4 weeks); take 1000-2000 IU every evening along with fish oil.
Vitamin C
I hate to break the bad news, but vitamin C does not help the immune system - this is a long-standing myth (spawned by Linus Pauling's book Vitamin C and the Cold) that has already been dispelled by many scientists. However, vitamin C is directly involved in the conversion of tryptophan to serotonin. In addition, it supports the production of L-carnitine, which promotes fat oxidation.
More importantly, as an antioxidant, it protects muscle tissue from breakdown. Taking vitamin C in high dosages is not advisable, since the higher the dose, the worse it is absorbed by the body. In addition, high dosages can cause diarrhea, cramps and flatulence. Not the best company for sweet dreams!
Dosage: Take 60-90 mg of vitamin C with sleep supplements 30-60 minutes before going to bed.
Side effects and contraindications, how to avoid
The amino acid drug is usually well tolerated, but side effects do occur. Negative manifestations are weak, however, they can worsen the patient’s condition. The most common unwanted symptoms:
- nausea (side effect reduced when taking chewable tablets)
- drowsiness
- vomit
- diarrhea
- pain in the epigastric region
- decreased libido
If an overdose occurs, you must inform your doctor. To reduce negative effects, reduce the daily dose or completely discontinue the drug. No specific treatment for side effects is required; the symptoms go away on their own after some time.
Restrictions on use
Despite the fact that the drug 5-htp is a biologically active food supplement and an essential amino acid, there are contraindications to the use of the drug:
- children under 18 years of age, unless otherwise recommended by a pediatrician
- pregnancy (there is no data on the safety of the drug for use during gestation, but use is possible according to indications)
- severe psychopathic disorders
- simultaneous use with sedatives, antidepressants (tryptophan enhances the effect of the latter)
The drug may have a sedative effect, so during treatment you should not drive a car or operate complex automatic mechanisms, or engage in activities that require high concentration and immediate reactions.
