Tryptophan improves mood and sleep.

   A good night’s sleep will keep you energetic the next day. Certain nutrients can help improve mood and improve sleep quality. Tryptophan is one of them. Tryptophan is an amino acid needed to make protein and several substances needed for sleep and mood. Specifically, let’s learn about it through the following article:

* What is tryptophan?

Tryptophan is one of many essential amino acids found in protein-containing foods. Amino acids in the body are used to make proteins, but they also have other functions.

Serotonin affects multiple organs, including the brain and intestines. Especially in the brain, it affects sleep, cognition and mood.

Melatonin is the most important hormone in your sleep-wake cycle.

* What happens when the tryptophan content is low.

Research shows that low tryptophan levels can:

Causes mood disorders, including depression and anxiety.

Impaired memory and learning ability.

The importance of tryptophan may be due to its role in serotonin production. The normal function of the brain requires serotonin, and low levels of tryptophan will reduce the amount of serotonin in the body.

* Effects on melatonin and sleep.

Once tryptophan in the body produces serotonin, it can be converted into another important molecule-melatonin.

In fact, studies have shown that increasing tryptophan in the blood directly increases serotonin and melatonin.

In addition to naturally occurring in the body, melatonin is also found in many foods, including tomatoes, strawberries, and grapes.

A study found that eating cereals rich in tryptophan for breakfast and dinner helps adults fall asleep faster and stay asleep longer than ordinary cereals.
The symptoms of anxiety and depression have also been reduced because tryptophan helps increase serotonin and melatonin.

Other studies have also shown that melatonin supplements can improve the quantity and quality of sleep.

* Food sources contain tryptophan.

Many different protein foods are good sources of tryptophan. Some foods are particularly high in tryptophan, including poultry, shrimp, eggs, elk, and crabs.

* How to add tryptophan.

If you want to improve sleep quality and health, tryptophan supplements are worth considering. You can choose to supplement tryptophan-derived molecules such as 5-HTP and melatonin.
If you take tryptophan, in addition to making serotonin and melatonin, it can also be used for other body processes, such as the production of protein or niacin. This is why 5-HTP or melatonin supplements may be a better choice for some people.

Those who wish to improve mood or cognition can choose to supplement with tryptophan or 5-HTP. Both of these can increase serotonin, although 5-HTP can be converted to serotonin faster. In addition, 5-HTP may have other effects, such as reducing food consumption and weight. The dose range of 5-HTP is 100-900 mg per day.

For those who are most concerned about promoting sleep, melatonin supplements may be the best choice. A dose of 0.5-5 mg per day has been used, the most common dose is 2 mg

For people who take tryptophan by themselves, the daily dose can reach 5 grams.

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