Author: Slauta Alexander - sports nutrition specialist and gym trainer | more details >> Graduated from: Belarusian State Pedagogical University named after M. Tank. Specialty: social work, pedagogy. Courses on health-improving fitness and bodybuilding at the Belarusian State University of Physical Culture, at the department of health-improving physical culture. Master of Masters in arm wrestling, 1st adult category in hand-to-hand combat. Prize-winner of the Cup of the Republic of Belarus in hand-to-hand combat. Prize-winner of the Republican Dynamyade in hand-to-hand combat.
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When experiencing physical activity, or simply leading an active lifestyle, we must take in sufficient amounts of nutrients. If this does not happen, then you will not be able to achieve progress in fitness, bodybuilding, powerlifting, or other sports.
For the normal functioning of various body systems, humans require amino acids. Today we'll talk about tryptophan. We will learn its properties and functions and figure out how to use it in sports and what to expect from it.
Tryptophan is a component of many proteins and fats and is an essential amino acid (not synthesized in the body). Therefore, taking tryptophan from food is very important for the body. This amino acid plays a major role in the functioning of the nervous system, which, in turn, regulates metabolic and recovery processes.
Why take L-tryptophan?
L-tryptophan plays a crucial role in improving mood. It is the body that converts this amino acid into serotonin. It is a neurotransmitter that is known as the “happy hormone.” Tryptophan deficiency can lead to erratic mood swings, severe anxiety disorders, and even depression.
If there is a lack of L-tryptophan in the body, it is taken as a dietary supplement. Many people do not get enough of this amino acid from regular foods.
Symptoms of tryptophan deficiency include:
- depression;
- mood changes;
- sleep disturbance;
- sleep apnea;
- anxiety;
- premenstrual syndrome.
A 2010 study examined the effects of L-tryptophan on the incidence of steatohepatitis , a form of liver disease. The study was based on the formation of oxidative stress and inflammatory reactions. After just four weeks, study participants who took the special supplement every day had improvements in triglyceride levels and available inflammatory cytokines.
In addition, this essential amino acid has a positive effect on irritable bowel syndrome (IBS). The less L-tryptophan in the body, the more severe the symptoms of this condition. Therefore, L-tryptophan is useful in reducing the severity of irritable bowel syndrome.
Medicinal use
The substance L-tryptophan is used for the manufacture of dietary supplements. The drugs are used in medicine, dietetics and sports. The main forms of release are capsules and tablets; they quickly dissolve in the intestines and have high bioavailability. The average dosage in 1 pill is 500 mg. For athletes, tryptophan supplements are available in powder form for use in protein shakes.
For the nervous system
Tryptophan supplements are useful for people with increased anxiety and mild forms of depression. To eliminate negative psychological feelings, high daily doses of the nutrient are recommended - from 2 to 6 g, which should be divided into 2-3 doses. But before consuming amino acids in such quantities, you should consult a doctor, since an overdose can cause harm to the body.
To improve sleep
The drugs are prescribed for sleep disorders caused by stress and prolonged psychological stress. Doctors recommend taking about 1-2 g of tryptophan tablets 20 minutes before bed to help fall asleep and prevent night awakenings.
Interesting! The drug has a mild hypnotic effect, does not affect sleep physiology and is not addictive.
With withdrawal syndrome
Medicines help cope with addiction to cigarettes, alcohol or drugs. The drugs stabilize the psychological state and reduce withdrawal symptoms. The amino acid is also used to treat acute ethyl alcohol poisoning. But only a qualified specialist can prescribe medicinal formulas with tryptophan for withdrawal symptoms.
For headaches and migraines
Doctors prescribe tryptophan to reduce migraine attacks and relieve chronic headaches. A person needs to take 2-4 g of amino acid per day, but divide this dose in several doses.
For weight loss
Due to the positive effect of tryptophan on metabolism, dietary supplements are used as a component of the treatment of overweight and obesity. Recommended nutrient intake rates depend on a person’s weight, the average dosage is 3-5 g. But nutritionists warn that for good results you need to combine supplementation with a balanced diet and exercise.
Metabolism of L-tryptophan. How does he work?
The body uses tryptophan, converting it into melatonin (normalizes sleep) and serotonin (regulates mood).
Many people suffer from chronic sleep disorders and constant mood swings. In case of low melatonin or serotonin levels, additional intake of this amino acid will bring incredible benefits to the body.
Indications for use
L-tryptophan is necessary for:
- depressive states;
- constantly depressed or with mood swings;
- seasonal functional disorders;
- anxiety and other emotional disorders;
- neurosis ;
- eating disorders, for example: bulimia , overeating, some forms of obesity;
- increased irritability or aggressiveness;
- migraine and other headaches ;
- high pain sensitivity;
- alcohol addiction;
- sleep disorders;
- chronic fatigue syndrome.
Is L-tryptophan safe?
Based on data from the FDA (Food and Drug Administration - an agency of the US Department of Health and Human Services), consuming this amino acid as a dietary supplement is absolutely safe.
In 1989, a Japanese tryptophan manufacturer used an unsafe process to purify it, increasing contamination levels. The contaminated batch caused a serious condition known as eosinophilia-myalgia syndrome (EMS). This is a rare autoimmune disease that causes fever, numbness, and a rash. In severe cases it can lead to death.
This has led to FDA restrictions on the import of dietary supplements. In 2001, the FDA relaxed its restrictions because unsafe processes used in the past were identified and stopped. Now, this amino acid is produced in a completely safe way. There is absolutely no harm in consuming it if you follow the instructions on the label.
Compound
In Russia, the drug is produced by the well-known company Evalar, under the name “Tryptophan Calm Formula”.
The product is manufactured in the form of capsules of 15 or 60 pieces. packaged.
The active ingredient of the dietary supplement is l-tryptophan, it is 250 mg in the product.
The supplement also contains vitamins B5 (2.5 mg) and B6 (1 mg).
Vitamins B5 and B6 help the amino acid to be absorbed by the body more quickly and are involved in biochemical processes associated with the synthesis of serotonin and melatonin.
In case of amino acid deficiency, this combination of useful substances in the drug, when taken twice a day, allows you to replenish l-tryptophan by 62.3%, as well as cover the lack of vitamins B5 by 83%, B6 by 100%.
There are also dietary supplements containing 5htp - tryptophan, that is, its last biochemical transformation (pecursor) before the finished serotonin is formed.
It is believed that Hydroxytryptophan (5htp) is closer to serotonin in the chemical reaction chain, so taking it seems to accelerate the formation of the latter in the body.
This drug is produced in the form of a dietary supplement, in capsulated form, 100 g, in the amount of 50 capsules.
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:
- 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.
- 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.
- 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 consumed 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.
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.
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.
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:
- 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.
- 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.
- 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.
- 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.
| Name | Manufacturer country | Quantity | Price/rubles |
| Calm Formula | Russia | 275 mg/60 pcs. | 1040 |
| L-Tryptophan Powder (powder) | USA | 57 gr. | 2490 |
| Vita-Tryptophan | USA | 50 mg/90 capsules | 3060 |
Each capsule contains the main substance: L-tryptophan.
Additional components: methylcellulose, calcium stearate.
Tryptophan or 5-HTP? What's better?
Our bodies naturally convert tryptophan into melatonin and serotonin. Part of the process involves converting it first to 5-hydroxytryptophan , or 5-HTP .
5-HTP is produced in the body, but when used as a supplement, it is obtained from the African shrub Griffonia Simplicifolia. Low levels of serotonin are associated with sleep disturbances, depression, weight gain, and increased anxiety.
5-Hydroxytryptophan (5-HTP) is a byproduct of the amino acid L-tryptophan and a neurotransmitter precursor, used to increase serotonin production, reduce stress, and suppress appetite. Because of this process, many people have a dilemma about which supplement is better to choose.
If taking tryptophan does not have a positive effect on your body, consider using a 5-HTP supplement. 5-HTP acts faster than the amino acid l-tryptophan.
Tryptophan content in food
Tryptophan is found in the following foods:
- In fish and seafood: black caviar, red caviar, salmon, mackerel, carp, squid.
- In meat products: chicken, turkey, beef, lamb, pork, eggs.
- In dairy products: cheese, milk, cottage cheese.
- In cereals and legumes: millet, oatmeal, pearl barley, buckwheat, peas, beans, soybeans.
- In nuts.
- Tryptophan is also found in chocolate, mushrooms and dried apricots.
Tryptophan is also produced by some sports nutrition manufacturers. For example:
- NOW: L-Tryptophan 500 mg
- Scitec Tryptophan
L-tryptophan or melatonin?
New results show that tryptophan improves sleep quality. It keeps serotonin levels high throughout the day. As a result, sufficient melatonin can be produced from serotonin at night. This hormone significantly affects the sleep cycle and is essential for restful sleep. Therefore, low concentrations of L-tryptophan can cause insomnia and significantly worsen overall health.
Because our bodies use this amino acid to produce melatonin , many people report similar effects from both supplements. If the main cause is a lack of this amino acid, and not another problem related to the production of melatonin, this dietary supplement is suitable for you. Before using melatonin, consult your doctor.
Side effects
Side effects of L-tryptophan:
- increased sweating;
- strong heartbeat;
- nausea;
- muscle tension;
- visual impairment;
- headache;
- drowsiness or fatigue;
- dizziness.
The benefits and harms of tryptophan
The main positive effects of tryptophan:
- Fights depression, anxiety, restlessness thanks to the synthesis of serotonin.
- Regulating ri, combating insomnia.
- Acceleration of muscle fiber growth.
- Decreased appetite, struggle with excess weight.
- Strengthening the immune system.
- Reduced headaches.
- Reducing spasms of arteries and myocardium.
- Reducing cholesterol and blood sugar due to the synthesis of vitamin B3.
- Increased synthesis of growth hormone.
This is not to say that an essential amino acid can harm the body, but in rare cases, side effects are still possible . There are also a number of contraindications, so you should not prescribe an amino acid yourself .
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.
Operating principle
After tryptophan is “supplied” to the body along with food (sea fish, nuts, turkey, rabbit meat, red and black caviar) or in the form of dietary supplements, it is processed into the form of 5-hydroxytrophan, then transformed into the “joy hormone” serotonin – he is “responsible” for the transmission of impulses between nerve cells.
Important! Complete metabolism of serotonin (that is, a sufficient amount of the hormone for the “healthy” functioning of the nervous system) is possible only in the presence of the required doses of ascorbic acid and vitamins B6, B9.
How to take: morning or evening
It matters what time of day the medication is used. According to the instructions for use, if you take the tablets during the day, then:
- the stability of the mental state increases;
- the nervous system responds adequately to mental and physical stress;
- Unfounded fears are eliminated.
If you need to eliminate insomnia and problems of frequent awakenings at night, then you need to drink Tryptophan before bed. As a result of therapy, the depth and quality of sleep is normalized.
Application and dosage
The daily dose of tryptophan that the body requires for “proper” functioning is determined by the age and general health characteristics of a particular person.
Expert opinions differ regarding how much of this essential amino acid is needed per day. Thus, one group of scientists claims that 1 g is enough, another suggests calculating using the formula 4 mg of tryptophan / 1 kg of weight.
True, representatives of both groups agree that it is necessary to “replenish reserves” of this substance by consuming animal and plant foods containing it and with the help of dietary supplements (but not pharmacological drugs).
Analogs: drugs and prices
- Formula of Calm Tryptophan (Evalar, Russia), 15 capsules of 500 mg, 335 rubles (can be ordered online).
- Doctor's Best (USA) – 90 capsules of 500 mg, 1043 rubles (can be purchased on the iherb website).
- Now Foods (USA) – 60 (1000 mg) – 1370 rubles and 120 (500 mg) capsules – 1301 rubles, or tryptophan powder (57 g) – 1164 rubles.
- Source Naturals (USA) – 500 mg capsules, 60 (900 rubles) and 120 (1740 rubles) pieces. This brand also produces tryptophan with coenzyme B6 in tablets - pack of 60 pieces/900 rubles (you can order on iherb).
- California Gold Nutrition (USA) – 60 vegetable capsules, 500 mg each, cost – 857 rubles (can be purchased on the iherb website).
- Jarrow Formulas (USA) – 60 vegetable capsules (500 mg), cost – 698 rubles (available on iherb).
