Good mood and increased well-being through L-tryptophan - is that really possible? Find out everything about this mood-enhancing amino acid here.
What is L-Tryptophan?
Only 20 different amino acids form the basis of human proteins. L-tryptophan is one of these proteinogenic amino acids. It is even an essential one. This means that your body cannot produce it itself. Therefore, you must obtain this important building block through your diet.
Incidentally, L-tryptophan is often simply called tryptophan, because it is the naturally occurring form. In principle, the isomer D-tryptophan also exists, but it has hardly any significance. It is a non-superimposable mirror image of L-tryptophan.
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What functions does L-tryptophan perform?
The amino acid has three main biological significances for the human body:
- Building block for various proteins such as muscles and enzymes.
- Neurotransmitters such as serotonin and melatonin are formed from L-tryptophan.
- L-tryptophan is the precursor of the vitamin niacin (vitamin B3).
It is precisely the second function that makes the amino acid so interesting as a mood enhancer and for restful sleep and greater well-being. Let's take a closer look at this effect:
L-tryptophan and serotonin
The "happiness hormone" serotonin is formed from the amino acid via 5-hydroxytryptophan (5-HTP). The process depends on the availability of L-tryptophan as well as the time of day.
Serotonin is a tissue hormone and neurotransmitter. Among other things, it is involved in regulating mood. Therefore, a high serotonin concentration also leads to a good mood. In addition, it regulates body temperature, dilates blood vessels in the muscles and increases heart rate. With a sufficient intake of L-tryptophan and thus also serotonin, you can feel better and more energetic.
L-tryptophan and melatonin
Melatonin is also a hormone. It plays a crucial role in regulating the sleep-wake cycle. If your body produces enough of it, you will fall asleep more easily.
L-tryptophan is the starting substance for the formation of the hormone. It is converted into melatonin via serotonin. Therefore, L-tryptophan is also important for healthy and restful sleep.
L-Tryptophan - where is it contained?
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Tryptophan occurs naturally in the diet. Sources include numerous protein-rich foods. Some plant-based examples are soybeans and foods made from them, such as tofu, oats, cashews, and peas. Animal products also contain the amino acid: cow's milk and dairy products, chicken, and salmon are rich in L-tryptophan.
During stressful phases or with certain diets, such as a vegan diet, it is not always easy to ensure an adequate supply of protein and thus tryptophan. To avoid a deficiency, the use of food supplements can be useful in this case. You can buy L-tryptophan in capsules and tablets without a prescription. But what should you look for when buying these products?
Buying L-Tryptophan - what you should know
If you are unsure whether you want to buy L-tryptophan, this brief overview of the most frequently asked questions can help you.
What are the side effects of L-tryptophan?
So far, only a few studies have noted undesirable effects. However, occasional side effects such as tremors, nausea and dizziness are reported. These can occur with the sole intake of L-tryptophan or with the simultaneous intake of medications that enhance serotonin function (antidepressants).
For a time, L-tryptophan was associated with eosinophilia-myalgia syndrome and therefore banned. However, it turned out that the cause was not L-tryptophan, but a contamination in a specific food supplement.
How does tryptophan deficiency occur?
Sometimes the tryptophan supply is poor despite sufficient intake through food. This can be caused, for example, by gastrointestinal diseases or liver damage. But constant stress can also contribute to this. Because stress promotes the breakdown of L-tryptophan.
What should be considered when taking it?
As with any food supplement, you should not exceed the recommended daily dose. To get the greatest benefit from the capsules, you should not take them with other amino acids or proteins. This is because they compete at the blood-brain barrier for passage. For you, this means that you should take the products either in the morning on an empty stomach or at some distance from protein-rich foods. Carbohydrates, on the other hand, improve absorption. You can, for example, drink a glass of juice with the food supplement.
Buying L-Tryptophan: Can it help with weight loss?
Since serotonin has a satiating effect in humans, taking L-tryptophan can enhance this appetite-suppressing effect. You can therefore use L-tryptophan to support a diet. Since your mood is also lifted, it may also be easier for you to stick to the diet.
Healthy sleep is important for metabolism. Consequently, the sleep-promoting effect of tryptophan via melatonin supports weight loss.
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L-tryptophan and depression
Due to the mood-lifting effect of serotonin, which is formed from L-tryptophan, the amino acid can also be used as a supplement to therapy for depression.
L-tryptophan: Conclusion
L-tryptophan is an essential amino acid that is a building block for proteins. For example, it is a starting substance for the two hormones serotonin and melatonin. These regulate mood and the sleep-wake rhythm. Therefore, L-tryptophan is attributed a mood-enhancing and sleep-promoting effect. If you cannot provide your body with enough tryptophan through your diet, dietary supplements are a good choice. This way you prevent a deficiency, improve your sleep and ensure greater well-being.
All our articles are written by nutritionists and reviewed by subject matter experts for content quality.
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