Tryptophan: what is it, what is it for, what products does it contain, daily dosage

What is tryptophan

When researching information about healthy sleep, good immunity, mental health or weight loss, you will come across the concept of tryptophan. This is a very important element of life, participating in the biosynthesis of niacin and melatonin (the precursor of serotonin). Tryptophan is an essential protein amino acid that is part of the protein compounds of almost all living organisms.

The only source of element replenishment is food. An essential amino acid can be obtained by microbiological (anthranilic acid and Candida yeast strains), chemical and chemical-enzymatic synthesis. The human body does not synthesize Tryptophan, so it must be replenished regularly through food and dietary supplements.

Benefits and harms

L-tryptophan has a positive effect on people prone to irritability, mood swings, and increased tension. Taking amino acids increases the brain's sensitivity to information, improves the ability to withstand severe pressure, severe fear, and situations of instability. A person with a sufficient amount of this element in the body increases performance.

The amino acid Tryptophan has a positive effect on sleep, which is due to an increase in the production of the sleep hormone melatonin. There is a myth that regularly consuming foods containing tryptophan promotes drowsiness. This is not entirely true, because the amino acid is the source of the formation of the joy hormone serotonin, and the production of melatonin occurs as needed. If you feel sleepy after eating food, this is due to its increased nutritional value, density or fat content, which often occurs after eating mushrooms and meat products.

Among other things, the amino acid tryptophan helps a person cope with the consequences of quitting alcohol, smoking, and drugs. The substance during rehabilitation will reduce the need for chemicals, helps reduce aggressiveness, excitability, nervousness, and irritability. As for harm to the body, this component also has negative properties:

• in case of disturbances in the functioning of the immune system, additional intake of amino acids can provoke the development of oncology or strengthen an existing disease, since malignant cells “love” protein compounds;
• since Tryptophan enhances the sedative effects of antidepressants and sedatives, it is better to limit its consumption while taking psychotropic medications;
• Allergic reactions of the body to the amino acid are not excluded, especially if a person has an individual intolerance to products containing it.

Beneficial features

The amino acid has many beneficial properties. Tryptophan is especially popular in bodybuilding. So, what does the application give:

• Together with magnesium and vitamin B6, the amino acid is involved in the production of the “happiness hormone” - serotonin, which is responsible for a person’s emotional mood.
• regulates sleep;
• responsible for energy level;
• reduces cravings for foods high in carbohydrates, promotes rapid satiety, helps normalize weight;
• helps with muscle gain;
• stimulates insulin production;
• reduces the negative effects of nicotine and alcohol on the body.

Daily requirement

The norm of a substance for a person is different. It is determined based on health status, age, and the presence of chronic pathologies. Nutritionists say that the daily requirement of the enzyme is approximately 1 g. Doctors recommend calculating the daily dosage using the formula: 4 mg of the substance per 1 kilogram of body weight. Based on these calculations, a 70 kg adult needs to consume approximately 280 mg of L-tryptophan daily.

Both nutritionists and doctors are unanimous in the opinion that it is better to get reserves of essential amino acids from natural products, rather than from drugs created by the pharmaceutical industry. You should know that the protein compound accumulates in the body, so if you do not reach the norm, it will still be replenished from reserves. The maximum permissible dose of Tryptophan, which will not allow side effects to develop, is considered to be 4.5 g/day. If the substance is consumed above the norm, serotonin syndrome (fever, convulsions, delirium, coma) may develop.

Foods containing tryptophan

If you need to quickly cheer up, drink freshly squeezed berry or fruit juice. They contain many vitamins that promote the production of serotonin. Omega 3 fatty acids, which are present in vegetable oils (flax seeds, olive, sunflower and others), are directly involved in the organization of brain function. Large amounts of L-tryptophan are found in raw seaweed (kelp, spirulina) and greens (spinach, dill, parsley). To produce serotonin, you need to eat fruits and dried fruits (bananas, dates, melon).

How much tryptophan is contained in foods:

Deficiency symptoms

Experiments on laboratory animals have shown that low Tryptophan content reduces the life of living beings by almost 2 times. A lack of essential acid in the diet can cause:

1. Signs of protein deficiency. Among them:

• general weakness;
• headache;
• character changes;
• swelling;
• slow wound healing;
• weight loss;
• growth disturbance in children;
• hair loss and others.

1. Development of pellagra (a type of vitamin deficiency). It is characterized by the following symptoms:

• dementia;
• diarrhea;
• dermatitis;
• death.

1. Decreased serotonin levels in the blood. In this state the following develops:

• depression;
• overweight;
• poor memory;
• impatience, insomnia;
• irritability;
• impulsiveness;
• inability to concentrate;
• craving for carbohydrates.

You should know that foods with a high amino acid content are especially required by the body during periods of bulimia, anorexia, PMS, seasonal disorders, depression, and headaches. The need for amino acids increases in people with obsessive-compulsive disorder, sleep disorders, schizophrenia, vascular and heart diseases, and increased sensitivity to pain. Provokes a lack of substance:

• excessive consumption of sugar, proteins;
• alcohol abuse;
• smoking;
• diabetes;
• hereditary disorders of tryptophan synthesis;
• defect of the phenylalanine-4-monooxygenase gene;
• hypoglycemia.

Tryptophan to improve sleep quality

Next, we’ll look at how to take Tryptophan for insomnia. Lack of sleep and constant awakenings are the causes of emotional instability and irritability. Elderly people especially suffer from insomnia.

Studies have shown that people who constantly have trouble sleeping feel cravings for refined carbohydrates and fats. Their menu lacks fruits and vegetables. As a result of this eating behavior, obesity occurs.

But for proper sleep, the brain must produce serotonin and melatonin. The substances are synthesized from the amino acid tryptophan, so for those patients who experience sleep problems, taking the drug is useful.

To quickly fall asleep in the evening, it is enough to take from 1 to 15 grams of tryptophan in the evening. However, reviews show that even minimal dosages help normalize sleep and its duration.

Numerous responses from those taking Tryptophan before bed show that in the morning:

• there is a feeling of cheerfulness;
• concentration increases.

Unlike sleeping pills, tablets cause drowsiness, but do not affect mental performance. In addition, the pills do not make it difficult to wake up early in the morning if necessary.

Symptoms of excess

Nutritionists believe that foods containing tryptophan cannot cause an excess of the amino acid in the body. Even if you take an increased dose at the daily rate, side effects will not appear. However, caution is required because a 1989 study showed that dietary supplements containing tryptophan caused the development of eosinophilia-myalgia syndrome.

This is a systemic disease that affects the skin, circulatory system, internal organs, and even fatal cases are known. With a large amount of Tryptophan in the blood, the following may develop:

• bladder tumor;
• pneumonia;
• neuropathy;
• myocarditis;
• encephalopathy;
• lung damage;
• muscle weakness;
• increased fatigue.

To determine the amount of essential amino acid, laboratory tests of blood and/or urine are needed. Monitoring tryptophan levels will help establish an analysis for the content of 3-hydroxyanthranilic acid. It allows you to detect metabolic abnormalities resulting from poor nutrition and essential amino acid deficiency. If the result is several times higher than normal, this may indicate a bladder tumor.

How to use

Tryptophan in sports nutrition is drunk on an empty stomach in the amount of 1-2 grams per day. The best time to take amino acids is before bed. Although, if we are talking about increasing sports productivity, then the amino acid is drunk before starting classes. At the same time, experts recommend combining the intake with arginine, vitamin B6 and ornithine - this will release growth hormone much faster. In addition, it should be kept in mind that tryptophan metabolism is more efficient when combined with folic acid, magnesium and vitamin C.

Tryptophan tablets

In some cases, protein-carbohydrate foods are not able to improve the depressed serotonin system. Then doctors prescribe medications of medical importance. Medicines produced by various pharmaceutical manufacturers can restore the required level of essential amino acids in the body. You should not buy the drug yourself, because medical opinions on its use are ambiguous.

Some insist solely on getting the amino acid naturally through food intake. Others claim greater effect from tablet medications. Both sides agree that tryptophan is necessary for the normal functioning of the body, so its ideal ratio is the correct nutritional balance with the parallel intake of dietary supplements containing the amino acid.

For serious pathologies in the body, it is not enough to take a microelement in capsules. Professional consultation with a specialist is necessary so that he can study all aspects of the violation. Only after complex treatment has been prescribed is it possible to support the body using the substance in capsules. Medicines containing amino acids:

• NOW L-Tryptophan 500 mg (USA);
• L-tryptophan, Jarrow Formulas (USA);
• L-TRYPTOPHAN 250 mg Kapseln (Germany);
• Tryptophan 200 mg (Belarus);
• Doctor's Best, Best L-Tryptophan, 500 mg (USA);
• L-TRYPTOPHAN ratiopharm 500 mg Filmtabletten (Germany).

Review of dietary supplements and their applications

Sometimes a balanced diet is unable to restore the balance of tryptophan in the body. The capsule form (dietary supplements) comes to the rescue. However, their appointment is carried out exclusively by specialists. Self-use is hazardous to health.

The doctor will carefully examine aspects of the existing imbalance. Analyze the menu and make a decision on the advisability of additional tryptophan intake for at least 30 days.

If there is sleep disturbance, it is recommended to take the daily dose directly at night. Addiction therapy involves taking the amino acid up to 4 times a day. For mental disorders - 0.5-1 g per day. Taking AK during the daytime causes drowsiness.

Tryptophan from Evalar

The Russian pharmaceutical company Evalar did not ignore the release of the synthetic drug. It is the country's largest manufacturer of dietary supplements, located in Altai. The raw materials for the products are natural components of animal and mineral origin. Tryptophan is obtained by microbiological synthesis from unicellular microorganisms, fungi and plants. The drug “Formula of Calm” from Evalar is available in capsules of 15, 60, 90 pieces per pack.

Packaging of 60 pieces is very popular, since it is completely enough for a course of treatment. Reviews from doctors about this supplement are mostly positive, since after taking it there is an improvement in the immune system, an increase in the body's production of niacin, and the resistance of the human body is regulated. The use of capsules reduces food cravings, normalizes appetite, reduces anxiety, and relieves depression. Under the influence of serotonin, which is formed after taking L-tryptophan, motivation to continue the diet increases.

pharmachologic effect

The drug from Evalar “Formula of Calm”, according to the manufacturer, will help you remain calm and serene during the day in any situation, and at night you can easily fall asleep and get a good night’s sleep. The drug has a universal effect because it promotes the biosynthesis of melatonin and serotonin in the body. Pharmacological action of the drug during the day:

• maintains emotional stability under increased mental stress;
• lifts the mood;
• increases performance;
• stimulates cognitive activity even in stressful situations;
• eliminates tension, fear, anxiety;
• reduces aggressiveness that arose as a result of giving up bad habits during diets.

The instructions indicate that by taking the “Formula of Calm” drug, a person will feel increasing self-confidence every day. Cheerfulness and good mood will return to him. How the drug works at night:

• improves the depth and quality of sleep;
• creates mental relaxation;
• helps you fall asleep quickly and easily;
• eliminates the problem of interrupted sleep;
• Helps you get a full night's sleep even in a short time.

Indications for use

Taking the drug “Formula of Calm” reduces the likelihood of exacerbation of many diseases, and in some cases the disease completely recedes. List of indications for prescribing the drug:

• eating disorders accompanied by overeating and extreme hunger (bulimia);
• some types of obesity;
• premenstrual syndrome;
• vegetative-vascular dystonia;
• state of anxiety, psychological disorders of various etiologies;
• irritability, aggressiveness;
• frequent headaches, migraines;
• obsessive states, neuroses;
• fibromyalgia;
• alcohol intoxication;
• nicotine, barbiturate, alcohol addiction (during complex therapy);
• chronic fatigue syndrome;
• depressive disorders;
• panic attacks;
• hyperactivity in a child;
• disruption of the gastrointestinal tract;
• irritability due to weight loss;
• syndrome of complete lack of appetite (anorexia).

A little pharmacology

Tryptophan acts as the basis for serotonin synthesis (source - Wikipedia). The resulting hormone, in turn, ensures a good mood, quality sleep, adequate pain perception and appetite. Without this AK, the production of vitamins and PP is also impossible. In its absence, melatonin is not produced.

Taking tryptophan supplements partially reduces the destructive effects of nicotine and alcohol-containing substances. Moreover, it reduces the feeling of dependence by suppressing unhealthy cravings for bad habits, including overeating.

© Gregory — stock.adobe.com

Tryptophan and its metabolites may contribute to the treatment of autism, cardiovascular disease, cognitive function, chronic kidney disease, depression, inflammatory bowel disease, multiple sclerosis, sleep, social function, and microbial infections. Tryptophan may also aid in the diagnosis of certain conditions such as human cataracts, colon neoplasms, renal cell carcinoma, and the prognosis of diabetic nephropathy (International Journal of Tryptophan Research, 2018).

Compound

Thanks to its balanced composition, the “Formula of Calm” drug from Evalar has a gentle effect on the human body, rarely causing side effects. One capsule contains 200 mg of the active substance L-tryptophan, 1 mg of vitamin B6 and 2.5 mg of vitamin B5. How the ingredients work:

1. L-tryptophan. Without this amino acid, the body does not produce serotonin, to which a person owes a feeling of happiness, joy, physical and mental performance. It has been proven that in a depressed or prolonged state of depression, the level of serotonin is close to zero. With the onset of night, melatonin is formed from the hormone of joy, which is a regulator of sleep, youth, and longevity. It regulates the phases of night rest and its duration.
2. Vitamin B6 (pyridoxine). Participates in the metabolism of tryptophan, nucleic acids, lipids. Pyridoxine regulates the processes of excitation and inhibition in the central nervous system. Vitamin B6 deficiency leads to loss of the ability to catabolize 3-hydroxykynurenine, which leads to the development of diabetes mellitus.
3. Vitamin B5 (pantothenic acid). Promotes the absorption of amino acids in the intestine, participates in the biosynthesis of many hormones, including melantonin and serotonin, and supports the function of the adrenal cortex.

Instructions

As written in the instructions, capsules with L-tryptophan from Evalar are taken 30 minutes before meals. It is advisable to take the medicine with plenty of plain still water or juice. It is prohibited to use milk or other products containing animal protein for these purposes. The dosage is prescribed by the doctor in each individual case. The average dose indicated in the instructions is 2 capsules/day. To treat insomnia, 2-3 capsules are prescribed, which are taken immediately before bed.

In the combined treatment of drug and alcohol addiction, take 1-4 capsules 3-4 times a day while eating foods rich in carbohydrates, which increase the activity of the essential amino acid. Course duration – 1 month. If necessary, treatment can be repeated 2-3 times a year. If the Formula of Calm drug must be taken simultaneously with other medications, it is recommended that the admissibility of such treatment be agreed upon with a doctor.

Overdose

If the drug is taken uncontrolled, an overdose is possible. If any sign of it appears, you must stop using the drug and consult your doctor to adjust the treatment regimen. Overdose symptoms:

• increased gas formation;
• gastrointestinal disorders;
• migraine;
• vomiting, nausea;
• dizziness;
• serotonin syndrome (mental disorders, convulsions, increased heart rate).

Side effects

The annotation for the drug states that the drug does not exhibit any side effects on the human body. This does not mean that they do not exist at all. In isolated cases, mild disturbances are observed, such as constipation, nausea, flatulence, and drowsiness. Patient reviews indicate other side effects:

• loss of appetite;
• dry mouth;
• heartbeat irregularities;
• decreased blood pressure;
• aggressive state.

Interaction with other drugs

Concomitant use of the drug with medications from the group of MAO inhibitors, selective inhibitors, heterocylic and tricyclic antidepressants can provoke serotonin syndrome, manifested in the form of tremor, hypertonicity, hallucinations, and hyperactivity. These conditions resolve on their own after stopping the drug.

Since, unlike tyrosine, Tryptophan can penetrate into brain cells only with the participation of carbohydrates, the combined use of the Calm Formula drug with blockers of these organic substances is undesirable. Therapy with this medication is prohibited if the patient uses antidepressants whose active substances are:

• paroxetine;
• fluoxetine;
• imipramine;
• sertraline;
• clomipramine;
• tranylcypromine;
• phenelzine;
• amitriptyline.

Contraindications

Since taking the drug may cause drowsiness, it is not recommended to use it when driving vehicles or while working with equipment that is potentially dangerous to life and health. Also, “Formula of Calm” from Evalar is not prescribed during pregnancy and breastfeeding. This is due to insufficient research on people in this category. It is prohibited to drink alcohol during treatment.

Any alcohol-containing drink interferes with the synthesis of melatonin and serotonin and provokes the development of metabolic disorders. The main contraindication to the use of the drug is hypersensitivity to the components of the drug. Constant medical supervision is required for persons suffering from:

• chronic disorders of food digestion;
• cataracts;
• diabetes mellitus;
• bladder cancer.

Analogs

The pharmaceutical market offers many drugs containing tryptophan, similar to the “Formula of Calm” capsules from the company Evalar. Most Popular:

1. Thymogen. An immunomodulatory drug produced in Russia. Available in the form of a solution, cream, spray. 1 ml of solution contains 100 μg of alpha-glutamyl tryptophan. One dose of spray has no more than 25 mcg. 100 g of cream contains 50 mg of active substance. The spray is injected into the nasal passage 2 times a day for 7 days in a row. Intramuscular injections of the drug are prescribed at a dose of 300-1000 mcg/day for no more than 10 days. Cream treatment lasts 20 days.
2. Bestim. Lyophilisate for injection from a Russian manufacturer. Contains sodium gamma-D-glutamyl-tryptophan. Stimulates humoral and cellular immunity. Prescribed to adults in complex therapy for the treatment of immunodeficiency after infectious pathologies, injuries, surgical interventions and other conditions. It is administered intramuscularly at 100 mcg daily 1 time/day for 5 days.
3. L-Tryptophan, Double from the American manufacturer Now Foods. The food supplement “Double Strength” does not contain GMOs and meets international quality standards. Tablets weighing 1000 mg, each package contains 60 pieces. Before being sent for sale, each batch is subjected to microbiological testing. According to the instructions, the drug should be taken 2-3 times a day, 1-2 capsules on an empty stomach or with the last meal before bed.
4. Vita-Tryptophan. Manufacturer Nittany Pharmaceuticals Inc (USA). Indications for use are chronic fatigue, emotional instability, and depression. Do not use the drug for glaucoma or pregnancy. According to the instructions, capsules should be taken 1-2 pieces 2-3 times a day, half an hour before meals.

In addition to direct analogues, medicines with a different composition, but similar in their effects on the body, are sold. It is not recommended to purchase another replacement drug on your own, since all medications have contraindications. The following are considered similar in action:

• Cytoflavin;
• Armadin;
• Keltican;
• Mexidol;
• Mexiprim and others.

Price

Availability of drugs in pharmacies is high. A wide range of medications from different manufacturers are sold without a prescription. Average cost in Moscow and the region:

Signs of deficiency and excess of tryptophan

The following symptoms may indicate a lack of tryptophan:

• Anxiety
• Panic attacks
• Insomnia
• Depression
• Weight gain/obesity
• Intrusive negative thoughts
• Irritable bowel syndrome
• Premenstrual tension syndrome

Excess is indicated by factors such as:

• Restlessness
• Irritability
• High blood pressure
• Cardiopalmus
• Increased sweating
• Muscle spasms
• Diarrhea, vomiting
• Dry mouth
• Problems in the sexual sphere

If you notice two or more symptoms, contact your doctor.