L-tryptophan-the amino acid for mood and sleep

The amino acid L-tryptophan is involved in numerous important processes in our body and influences, among other things, our mood and our sleeping behavior. Here we explain which foods have a good tryptophan content, how exercise influences tryptophan metabolism and how our sleep is improved by this amino acid.

Table of contents

1. The amino acid L-tryptophan
2. The Influence of L-Tryptophan on Mood & Sleep
3. Sport & L-Tryptophan
4. The best L-tryptophan sources
5. Use & Application of L-Tryptophan
6. Conclusion

1. The amino acid L-tryptophan

L-tryptophan belongs to the group of essential amino acidsThis means that this amino acid cannot be produced by our body itself and should therefore be consumed in sufficient form through food. A lack of L-tryptophan influences numerous mechanisms in the body. This is because L-tryptophan is simultaneously a hormone and neurotransmitter precursor and is therefore significantly involved in many important body functions, for example in the construction of various proteins in our muscles, and serves as a precursor of vitamin B3. The effects of L-tryptophan are often described as mood-enhancing, calming and even weight-reducing.

2. The influence of L-tryptophan on mood & sleep

About the foodG Ingested L-tryptophan can be transported via the bloodstream to our cells in the muscles and brain, where it is further processed. The enzyme tryptophan hydroxylase produces 5-hydroxytryptophan (5-HTP) and then our happiness hormone serotoninHowever, this process can easily be influenced and disrupted by, for example, a vitamin B6/vitamin B3 deficiency, insulin resistance, magnesium deficiency or stress. Therefore, care should be taken to ensure adequate intake and to avoid disruptive factors. Due to the direct connection with serotonin metabolism, L-tryptophan is also considered a mood-enhancing effect is attributed.

The L-tryptophan metabolism

Towards evening and as darkness increases, serotonin in the brain is converted into sleep hormone melatonin which regulates sleep significantly and ensures that we get tired in the evening and fall asleep. As a basic building block in the biosynthesis of serotonin and the subsequent conversion into melatonin A sufficient supply of the amino acid L-tryptophan is therefore of great importance for a healthy sleep-wake rhythm.

This positive effect on sleep has also been proven in scientific studies in which the additional intake of the amino acid was able to shorten the time it took the subjects to fall asleep and improve sleep quality.

3. Sport & L-Tryptophan

The close connection between physical activity and L-tryptophan is not known to many. Physical activity improves the uptake of L-tryptophan into the brain and thus lays the foundation for increased central serotonin production. Various studies also indicate that L-tryptophan appears to have a positive effect on performance and regeneration capacity. Regular physical activity also has a very positive effect on sleep behavior by activating numerous metabolic processes, including:also through the L-tryptophan - serotonin - melatonin connection described above. In addition, the amino acid also plays a role in the regulation of our immune system. During an immune reaction, enzymes are activated to limit the availability of L-tryptophan for virus-infected cells or cancer cells and thus their growth. For this reason, reduced tryptophan levels are observed in the blood of these patients and, in some cases, a depressive mood is associated with this.

4. The best sources of L-tryptophan

Since L-tryptophan is constantly processed in our bodies, it must be consumed daily. The amount required depends primarily on body weight, so that for healthy adults, around 5 mg of L-tryptophan per kilogram of body weight per day is recommended. This is a requirement that can be easily met given the high natural occurrence in both plant and animal foods.

The following foods are good sources of L-tryptophan:

• Soybeans: 590mg
• Emmental cheese: 460mg
• Cashews: 450mg
• Sunflower seeds: 310mg
• Veal fillet: 310mg
• Chicken breast: 310mg
• Tuna: 300mg
• Chicken egg: 230mg
• Oatmeal: 190mg
• walnuts: 170mg

All information per 100g of food

Fortunately, L-tryptophan has a high resistance to heat and is hardly lost during food preparation.

5. Use & Application of L-Tryptophan

A deficiency in the amino acid L-tryptophan can cause the following symptoms:

• Mood swings up to depressive moods and depression
• Inner restlessness and anxiety
• sleep disorders
• loss of performance & lack of motivation

An L-tryptophan deficiency can normally be treated by healthy eating compensated. However, people with poor eating habits or certain metabolic diseases (e.g. sugar malabsorption) can particularly benefit from a dietary supplement with L-tryptophan. Most L-tryptophan supplements contain between 0.5 and 5g of tryptophan. It is best taken with a sugary drink because L-tryptophan is absorbed more easily through the blood-brain barrier under the influence of insulin and can therefore promote serotonin and melatonin production. Since L-tryptophan has no known negative effects on the organism even in high doses, overdoses are currently unknown.

6. Conclusion

• L-tryptophan is an important amino acid and is a central building block in the formation of the happiness hormone serotonin and the sleep hormone melatonin, which means it can influence our mood and sleep behavior.

• Physical activity and foods containing sugar promote the absorption of L-tryptophan into the brain.

• The daily L-tryptophan requirement can usually be covered through diet. In exceptional situations, supplements can also be helpful.

Best regards and see you soon!