There are many reasons why consumers choose to take tryptophan. Discover the benefits and dietary sources of this essential amino acid.
Tryptophan is one of the 22 proteinogenic (protein-building) amino acids and also one of the 9 amino acids considered essential for health - those that cannot be made by the body and must be provided by the diet. Yet it represents just 1% of the amino acids present in proteins, and is thus the rarest amino acid in the body (1).
Tryptophan is nonetheless vital for numerous processes, including biosynthesis of serotonin and melatonin as well as endogenous production of L-kynurenine, a metabolite used to make niacin (vitamin B3) (2).
In actual fact, tryptophan is converted in the brain into 5-hydroxytryptophan (5-HTP), which is itself decarboxylated, particularly in the presence of vitamin B6, to produce serotonin, the neurotransmitter often referred to as a ‘feelgood hormone’ (3).
In summary then, tryptophan operates:
In and of itself, tryptophan offers no benefits, but as we’ve seen, it’s essential for many functions in the body (4) :
Many people therefore choose to take tryptophan to regain emotional balance, especially over the winter months when the days are shorter and there are fewer hours of sunlight, and/or to help them get a good night’s sleep (5).
In addition, numerous studies have been conducted over the past 20 years to variously identify the part played by tryptophan in the immune system (via its role in the kynurenine pathway), evaluate its potential as an alternative to ‘traditional’ anti-depressants and assess its value in combatting heart disease (6-8).
Thus, as a result of its role in many of the body’s processes, tryptophan is an essential amino acid about which new, indirect benefits are still being discovered on a regular basis.
As mentioned, tryptophan is an essential amino acid: it cannot be produced by the body and must be provided by the diet. It’s therefore important to find good dietary sources in order maintain good health.
The foods with the highest content of tryptophan include (9):
However, in order for tryptophan to be used in the brain to produce serotonin, it must first cross the blood-brain barrier. In this, it has to compete with other amino acids such as leucine, isoleucine, valine, tyrosine and phenylalanine (10).
This is where things gets complicated. The concentration of tryptophan’s amino acid competitors depends on the proportion of carbohydrates and protein in the diet.
A diet high in sugar benefits tryptophan, whereas a protein-rich diet works better for the other amino acids, and thus has an adverse effect on tryptophan’s function as a serotonin precursor.
In other words, a healthy, low-sugar, high-protein diet makes it harder for the tryptophan in food to cross the blood-brain barrier. It’s precisely to compensate for this, and increase tryptophan concentrations, that many people opt for tryptophan supplementation.
Supplementing with tryptophan allows you to control your intake of this essential amino acid and increase its levels in the bloodstream, thus strengthening its position in the contest to cross the blood-brain barrier and thus fulfilll its role of serotonin and niacin precursor.
So in order to ensure an adequate intake and obtain the benefits of this amino acid, more and more people are choosing to take a course of tryptophan supplements (such as L-Tryptophan, which provides a guaranteed 1000mg of tryptophan a day).
References
Keywords
1 Hours
Great product, received in a timely manner…thank you
DOMINIC
17 Hours
There were some problems buying a subsidiary in the U.S., but in the end, I did it!
MENDEZ TELLEZ GIRON Jose
1 Days
Amazing products ! I recommend 100%
BLASIAK Pierre
2 Days
I was able to buy a supplement that is very difficult to find in US, so it makes me happy! The website is easy to navigate. Fast and free shipping (over $25)
Eva
6 Days
Good all around service with a few hiccoughs.
PODLAHA Helmut
14 Days
Super fast shipping and a quality product
DOTY Michael
14 Days
I need to Knowles when arrive my policosanol
HERNANDEZ Ramon
15 Days
Excellent product and super fast shipping. Good price too. Thanks!
Tori Harris
15 Days
My order was received quickly. Very much appreciated.
CINDY Cromley
16 Days
The 2 bottles arrived intact, even though the USPS envelope had the imprint of the tires having rolled over it. This happened before when I mailed CD’s to my grandchildren and they were completely crushed and unusable.
WRIGHT Connie
20 Days
I love this vitamins!!!!
LOPEZ Waleska
26 Days
Fast delivery, receipt was emailed directly after purchase
JFloyd
27 Days
I like the product because it's a multi-vitamin eliminating my need to buy a lot of individual ones. They also offer a discount.
El Capt
38 Days
Many great explanations of their products!
Steve, Flushing, MI
41 Days
I'm very pleased with the products.
Alexei Vazquez