What important effect L-tryptophan has on the body

In addition to vitamins, minerals and other nutrients, the human body also needs amino acids. A basic distinction is made between essential and semi-essential amino acids. We have summarised the most important information about amino acids in general here. Tryptophan is one of these essential amino acids and has a huge impact on our well-being, as it is indirectly involved in numerous bodily processes. Here you can find out exactly what effect L-tryptophan has, which foods contain the amino acid and what the optimum dosage is.

What is tryptophan?

Tryptophan is an essential amino acid, i.e. an amino acid that the body cannot produce itself and must be supplied through food and various foods. Tryptophan is also a proteinogenic amino acid, i.e. one of ten amino acids that the body uses as building blocks for proteins.

What is the difference between tryptophan and L-tryptophan?

Tryptophan can occur in different variants: once in its natural form as L-tryptophan, as D-tryptophan and as a so-called racemate, a mixture of D- and L-forms - however, the body can only utilise tryptophan in the L-form. Tryptophan and L-tryptophan are therefore used synonymously in the following text.

What effect does L-tryptophan have in the human body?

L-tryptophan is involved in the synthesis of various neurotransmitters, which have different effects and are responsible for controlling mood, sleep, appetite and memory. If there is a deficiency of L-tryptophan, various symptoms such as insomnia, depression, anxiety and loss of appetite can occur.

Tryptophan has a particularly important function in the synthesis of serotonin. This is because L-tryptophan is converted to 5-hydroxytryptophan (5-HTP), which in turn is a precursor of serotonin. This process takes place with the involvement of the enzyme aromatase, which occurs in the cell of the serotonin neurone. Serotonin is a neurotransmitter that is produced in the nerve cells of the brain. It is believed that serotonin plays an important role in the regulation of mood, behaviour, sleep quality and other physiological functions. It is also thought that low serotonin levels are associated with depression, anxiety and other mental disorders [1]. Serotonin is therefore also commonly known as the "happiness hormone".

However, the amino acid not only plays a crucial role in the production of serotonin: tryptophan can also help regulate sleep, as tryptophan is also a precursor of melatonin, the so-called sleep hormone, which regulates the body's sleep-wake rhythm.

The body can also produce vitamin B3, also known as niacin, itself with the help of the amino acid. Among other things, vitamin B3 contributes to the normal functioning of the nervous system.

How is L-tryptophan absorbed?

The amino acid tryptophan is absorbed via certain foods in the diet and thus enters the bloodstream. However, in order for the amino acid to be converted into the neurotransmitters serotonin and melatonin and for these to exert their effect, tryptophan must first pass through the blood-brain barrier to enter the nervous system. This is done by a special transport protein. This protein, known as the large neutral amino acid transporter (LNAA transporter), is located on the surface of the blood-brain barrier. To facilitate this process, it is recommended to combine tryptophan-rich foods with sufficient carbohydrates in the diet, as relatively high blood sugar and insulin levels facilitate absorption [2].

Which foods contain L-tryptophan?

L-tryptophan is found in a variety of foods, including animal-based foods such as meat, fish, eggs, dairy products and fish, as well as plant-based foods such as nuts, seeds, pulses, soya beans, wholegrain cereals and oatmeal. In principle, there is usually a sufficient supply of tryptophan in the diet.

How much L-tryptophan should you consume daily?

The recommended daily intake of L-tryptophan for a healthy adult is around 4 to 5 milligrams per kilogram of body weight per day [3]. However, there are also circumstances in which an increased intake could be useful, e.g. in cases of stress or sleep disorders. It is important to eat a balanced diet with a variety of foods to ensure that there is an adequate supply of L-tryptophan.

How does a tryptophan deficiency occur?

Tryptophan deficiency can be due to an insufficient intake of tryptophan in the diet or an increase in the need for tryptophan, such as in the case of stress, infections or injuries. A deficiency of other amino acids, vitamins and minerals can also impair the absorption and utilisation of tryptophan. Diseases that can trigger a tryptophan deficiency include obesity, anaemia, AIDS, some autoimmune diseases, kidney and liver diseases and diabetes. However, certain medications can also prevent the sufficient absorption of L-tryptophan.

Which complaints are treated with capsules containing L-tryptophan?

In healthy people, the recommended daily dose should always be covered by a balanced diet with tryptophan-rich foods. Dietary supplements, e.g. capsules with L-tryptophan - as a precursor to serotonin and melatonin - are often used to treat sleep disorders, anxiety, depression and other mental illnesses [4]. It is also used as a dietary supplement as a precursor to serotonin to improve general well-being and mood. If capsules containing L-tryptophan are taken before bedtime, they can help to regulate the sleep-wake cycle [5]. However, such supplements should only be taken after consulting a doctor.

What time of day should you take tryptophan capsules?

L-tryptophan is best taken one to two hours before or after a meal that is rich in carbohydrates, as carbohydrates help the body to better absorb the amino acid. The time of day depends on the desired effect: L-tryptophan should be taken in the morning if it is to contribute to an increase in general well-being. If a sufficient dose of the amino acid is taken in the evening, it helps to promote a good night's sleep as a precursor to melatonin.

When does L-tryptophan start to take effect?

L-tryptophan normally takes effect within one to two hours of ingestion. However, the effect also depends on the dosage and your personal metabolism.

How long should you take tryptophan supplements?

It is important that you only take tryptophan after consulting your doctor. As every patient has different needs, it is difficult to give a general recommendation on the duration of intake. Some people take tryptophan for years, others only for a few weeks to treat certain symptoms.

What are the side effects of taking tryptophan supplements?

Supplements containing tryptophan can cause side effects such as headaches, stomach discomfort, fatigue, dizziness, loss of appetite and drowsiness. In rare cases, allergic reactions may also occur. As soon as you notice any symptoms of side effects, you should consult a doctor. It is generally advisable to consult a doctor before taking capsules containing L-tryptophan.

When should you not take L-tryptophan?

Supplements containing L-tryptophan should not be taken if you are pregnant, breastfeeding, have severe liver disease or are taking certain medications. Under-18s should also not take any food supplements containing tryptophan.

Sources

[1] https://www.nature. com/articles/s41380-022-01661-0
[2] https://pubmed.ncbi.nlm.nih.gov/6400041/
[3] https://www.bfr.bund.de/de/gesundheitliche_bewertung_von_aminosaeuren-54420.html
[4] https://www.deutsche-apotheker-zeitung.de/daz-az/2010/daz-12-2010/unterstuetzung-der-depressionstherapie
[5] https://pubmed.ncbi.nlm.nih.gov/33942088/

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