Get to know tryptophan, an amino acid that makes a positive mood: function, dosage, side effects, how to use it

Tryptophan is one of the amino acids needed to carry out various functions in the body. Amino acids are the main building blocks of protein. Without complete amino acids, the protein you consume is not perfect.

This one substance is classified as an essential amino acid, meaning that the body cannot produce it on its own. You can get it from a variety of foods or supplements.

Tryptophan for health functions

After getting them from food, the body will convert amino acids into a simple molecule called 5-hydroxytryptophan (5-HTP).

This molecule is an important raw material in the manufacture of serotonin, melatonin and vitamin B6.

Serotonin is a chemical compound that sends signals between nerve cells, regulates mood and influences behavior.

Meanwhile, melatonin plays a role in regulating the sleep cycle, and vitamin B6 is needed to play a role in energy formation.

Tryptophan is commonly used as a supplement or drug in the treatment of psychological disorders, treating insomnia, and helping to quit smoking. In addition, other functions of this amino acid include:

• Relieves emotional changes, tension, and feelings of irritability in women who experience it premenstrual dysphoric disorder . This condition makes sufferers experience premenstrual symptoms with heavier intensity.
• Reducing the decline in mental function in the elderly.
• Improve physical performance.
• Increase the effectiveness of depression treatment.
• Help with treatment seasonal affective disorder , namely psychological disorders that often appear at the same time each year.
• Help overcome sleep apnea . This disorder makes the sufferer stop breathing for a moment while sleeping.
• Helps treat stomach wounds due to bacterial infections H. pylori if taken with drugs for stomach disease.

However, the function of this amino acid in the treatment of various health problems still needs to be studied further.

You are also not advised to take tryptophan in supplement form without consulting your doctor first.

Foods containing the amino acid tryptophan

The need for this amino acid in a day ranges from 3.5-6 milligrams per kilogram of body weight. On average, you will need about 250-425 milligrams of tryptophan each day.

This amino acid can be obtained from food or supplements. However, those that come from natural sources in the form are considered better because the amounts are not excessive for the body.

Like other types, this amino acid is also found in many protein-rich foods. Here are some types of tryptophan-rich foods and how much they contain in every 100 grams:

• Chicken without skin (476 milligrams)
• Milk (73 milligrams)
• Chocolate (72 milligrams)
• Cheddar cheese (364 milligrams)
• Peanuts (260 milligrams)
• Oatmeal (120 milligrams)
• Salmon (290 milligrams)
• Soybeans (535 milligrams)
• Eggs (168 milligrams)

Make sure you also meet the needs of iron and vitamin B2, because a deficiency of these two nutrients can inhibit the process of converting tryptophan into vitamin B.

As a result, you will not get the optimal benefits.

Are there any side effects for health?

This amino acid does have various benefits, but consuming it in excess form is bad for health.

Side effects due to excessive tryptophan intake usually occur in the digestive system, such as:

• Stomach ache
• Stinging feeling in the stomach due to increased stomach acid
• Decreased appetite
• Nausea and vomiting
• Diarrhea

However, these side effects only occur if you take supplements that are in excess of the recommended dosage. This is why you should consult your doctor before taking it in supplement form.

Tryptophan in food is only present in small amounts. Diligently eating a variety of foods rich in amino acids is actually beneficial because your body always gets adequate protein intake.