Table of contents:
- What is the amino acid tryptophan?
- How can you improve your mood and sleep?
- Where do you get the amino acid tryptophan?
What are some things you need to be energized when you wake up in the morning? You certainly need enough sleep and a good mood. In addition to practicing good sleep habits with sleep hygiene and effective ways to get rid of stress, you can also keep up the spirit of getting up early every day by regularly eating foods containing the amino acid tryptophan. How do these nutrients affect your mood and sleep quality?
What is the amino acid tryptophan?
Tryptophan is a type of amino acid that is found in many protein foods. In the body, the amino acid tryptophan is used as an important part of forming protein and is needed in metabolic processes.
Apart from tryptophan, this amino acid is also known as L-tryptophan, L-tryptophane, L-tryptophan, L-2-amino-3- (indole-3-yl) propionic acid or L-trypt. 2
Tryptophan is then converted into a molecule called 5-HTP (5-hydroxytryptophan) to be used to make the hormones serotonin and melatonin in the brain. These two hormones are closely related to mood and sleep quality.
How can you improve your mood and sleep?
After tryptophan is broken down into 5-HTP (5-hydroxytryptophan), serotonin is formed. Serotonin is a hormone that can give you feelings of comfort, pleasure and reduce stress.
The effect of tryptophan on mood has also been linked to several medical conditions, such as depression and anxiety disorders. Research shows that people with depression have lower levels of tryptophan than normal people. They also become anxious, agitated, irritable, aggressive, and impulsive.
Other research has shown that tryptophan and 5-HTP supplements can work as well as prescription antidepressants, such as fluvoxamine (Luvox).
After serotonin is formed, it is converted into another important molecule, namely melatonin. Melatonin is a hormone that regulates the body's natural cycles of waking and sleeping. This hormone makes you sleep better and wake up more fresh. This healthy wake-up-and-sleep cycle can boost your immune system and your body's metabolism.
A study shows that people who eat cereal containing tryptophan at breakfast and dinner, fall asleep faster and sleep more soundly than when eating regular cereal. Apart from that it affects the production of hormones in the urethra, tryptophan also improves your brain function for the better.
Where do you get the amino acid tryptophan?
These beneficial amino acids can be found easily in various protein foods. Foods that contain tryptophan are eggs, salmon, dairy products, walnuts, potatoes, wheat, bananas, and red meat.
Apart from food, there are special supplements specifically designed to contain tryptophan. However, the use of this supplement certainly should not be arbitrary. The reason is, too much tryptophan levels in the body can cause nausea, dizziness, excessive sweating, trembling, dazedness (delirium), and a feeling of tingling.
Usually, these side effects will occur if tryptophan supplements are used in conjunction with antidepressant drugs. For that, consult your doctor before you use this supplement.
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