Tryptophan chemistry. Tryptophan - foods rich in amino acids, drugs, benefits and harm to the body. Daily intake of tryptophan

Dietary sources of tryptophan are: red meat, dairy products, nuts, seeds, legumes, soy and soy products, tuna, shellfish and turkey.

What are the benefits of foods rich in tryptophan?

Functions of tryptophan in the body

Niacin synthesis

Tryptophan has two important functions. First, the small amount of tryptophan that we get from food (about 3%) is converted to niacin (vitamin B3) in the liver. This may help prevent symptoms associated with niacin deficiency, where the body's supply of this vitamin is reduced.

Serotonin synthesis

Second, tryptophan is a precursor to serotonin, a neurotransmitter called the “happy hormone” that helps the body regulate appetite, sleep, and mood. Due to its ability to increase serotonin levels, tryptophan is used to treat a range of disease conditions - most notably insomnia, depression and anxiety.

Symptoms of tryptophan deficiency

Since tryptophan is an essential amino acid, its deficiency in the diet can cause symptoms characteristic of protein deficiency: weight loss and impaired growth in children.

When combined with a dietary deficiency of niacin, lack of tryptophan can also cause pellagra, a disease characterized by dermatitis, diarrhea, dementia and death. This disease is quite rare, but tryptophan deficiency can easily lead to it.

Also, a deficiency of tryptophan in the diet can lead to decreased serotonin levels. Low serotonin is associated with depression, anxiety, irritability, impatience, impulsivity, inability to focus, weight gain, overeating, carbohydrate cravings, memory impairment, and insomnia.

What may indicate a lack of tryptophan?

• Depression
• Anxiety
• Irritability
• Impulsiveness
• Inability to concentrate
• Weight gain or unexplained weight loss
• Slow growth in children
• Overeating and/or “carbohydrate cravings”
• Poor sleep/insomnia

What factors can contribute to tryptophan deficiency?

Vitamin B 6 is necessary for the conversion of tryptophan into niacin and serotonin. Therefore, a deficiency of vitamin B6 in the diet can lead to a decrease in serotonin levels and/or disruption of the conversion of tryptophan to niacin.

In addition, several diets and environmental factors impair the conversion of tryptophan to serotonin, including: smoking, excessive intake of sugar, alcohol, protein, hypoglycemia, and diabetes.

Symptoms of excess tryptophan

However, in 1989, it was revealed that the use of dietary supplements containing tryptophan led (in more than a thousand people) to the development of a serious disease - eosinophilia-myalgia syndrome (EMS, ICD-10 - M35.8), which is characterized by severe muscle and joint pain, high fever, weakness, swelling of the arms and legs, and shortness of breath. In addition, more than 30 deaths have been associated with eosinophilia-myalgia syndrome caused by the use of tryptophan dietary supplements.

Many experts believe that eosinophilia-myalgia syndrome was caused by a contaminant that was found in one batch of tryptophan from one manufacturer and affected only a small number of susceptible individuals. However, the US Food and Drug Administration remains convinced that taking high doses of tryptophan is extremely unsafe. Beginning in 1989, tryptophan was not available as a dietary supplement in the United States for some time.

The influence of methods of preparation, storage and processing of food on the content of tryptophan in products

There are no studies showing how the way food is prepared, stored, or processed affects tryptophan levels in foods.

Interaction of tryptophan with drugs

People taking antidepressants known as selective serotonin reuptake inhibitors (SSRIs) (including fluoxetine, paroxetine, and sertraline) should consult a doctor before taking any other supplements or medications that also increase the amount of serotonin in the body.

Tryptophan and other products

Vitamin B6, vitamin C, folic acid and magnesium are necessary for the metabolism of tryptophan. In addition, tyrosine and phenylalanine are competitors of tryptophan.

Because of this, some medical professionals believe that consuming foods rich in tryptophan does not increase blood levels sufficiently to produce a therapeutic effect, and therefore tryptophan supplements should be taken to increase blood levels.

What conditions require special attention to tryptophan?

Tryptophan may play a role in the prevention and/or treatment of the following diseases:

• Anxiety
• Depression
• Headache
• Insomnia
• Nightmares
• Obesity
• Obsessive/compulsive disorder
• Premenstrual syndrome
• Senile dementia
• Tourette's syndrome

Article from dietolog.org. The original is available at: http://dietolog.org/components/tryptophan/

Attention! All materials on the site are presented for educational purposes only. Nothing on this site is medical advice and should not be used as a guide to medical care. The administration is not responsible for any direct or indirect harm caused by the use of the site materials. Before starting any treatment, be sure to consult a doctor!

Tryptophan

Tryptophan (IUPAC-MSBHMB abbreviation: Trp or W; IUPAC abbreviation: L-Trp or D-Trp; marketed for medical use under the name Tryptan) is one of the 22 standard amino acids essential in the human diet. In the standard genetic code it is encoded by the UGG codon. In structural or enzymatic proteins, only the L-stereoisomer of tryptophan is used. The D-stereoisomer can occasionally occur in naturally produced peptides (eg, the marine poisonous peptide counterfan). Structurally, tryptophan is interesting in that it contains an indole functional group. [[Amino Acids|Amino Acid]] is essential as evidenced by its effect on growth in rats.

Tryptophan isolation

In 1901, Frederick Hopkins was the first to isolate tryptophan using the hydrolysis of casein. From 600 g of crude casein, 4-8 grams of tryptophan can be isolated.

Biosynthesis and industrial production

Plants and microorganisms usually synthesize tryptophan from shikimic or anthranilic acid. The latter condenses with phosphoribocyl pyrophosphate (PRPP), generating pyrophosphate as a by-product. After ring opening of the ribose fragment and subsequent reductive decarboxylation, indole-3-glycerolphosphamide is produced, which, in turn, is converted to indole. At the last stage, tryptophan synthase catalyzes the formation of tryptophan from indole and the amino acid serine. In industry, tryptophan is also produced biosynthetically based on the fermentation of serine and indole using natural or genetically modified bacteria such as B. amyloliquefaciens, B. subtilis, C. glutamicum or E. coli. These strains either produce mutations that prevent the reuptake of aromatic amino acids or overexpress tryptophan operons. The conversion is catalyzed by the enzyme tryptophan synthase.

Function

For many organisms (including humans), tryptophan is an essential, that is, vital, amino acid that cannot be synthesized in the body and, therefore, must be an essential part of the diet. Amino acids, including tryptophan, act as building blocks in protein biosynthesis. In addition, tryptophan acts as a biochemical precursor for the following compounds:

Fructose malabsorption and lactose intolerance cause improper absorption of tryptophan in the intestine, decreased tryptophan levels in the blood, and depression. In bacteria that synthesize tryptophan, high cellular levels of this amino acid activate a repressor protein that binds to the tryptophan operon. Binding of this repressor to the operon prevents transcription of DNA that encodes enzymes involved in tryptophan biosynthesis. Thus, high tryptophan levels prevent tryptophan synthesis through a negative feedback loop, and when tryptophan levels are reduced in cells, transcription from the tryptophan operon is resumed. The genetic organization of the tryptophan operon thus allows for tight regulation and rapid response to changes in internal and external cellular levels of tryptophan.

Tryptophan in food

Tryptophan is a common constituent of most protein foods or food proteins. It is found in particularly high quantities in chocolate, oats, dried dates, milk, yogurt, cottage cheese, cheese, red meat, eggs, fish, poultry, sesame seeds, peas, sunflower seeds, pumpkin seeds, spirulina, bananas and peanuts. Despite the popular belief that turkey contains particularly high amounts of tryptophan, this substance is equally present in most birds. There is also a myth that plant protein does not contain enough tryptophan; in fact, tryptophan is found in significant quantities in almost all forms of plant protein, and in some even in very large quantities.

Use as a dietary supplement and medicine

There is evidence that tryptophan levels in the blood have little effect on dietary changes, but tryptophan was available in health food stores as a dietary supplement some time ago. Clinical studies have shown mixed results regarding the effectiveness of tryptophan as a sleep aid, especially in normal patients. Tryptophan has shown some effectiveness in treating various other conditions commonly associated with low levels of serotonin in the brain. In particular, tryptophan alone had some antidepressant effects, and when used together with other antidepressants, it acted as their enhancer. However, the reliability of these clinical trials has been questioned due to the lack of formal controls. Additionally, tryptophan alone cannot be used to treat depression or other serotonin-dependent conditions, but it may be useful in understanding chemical pathways that could provide new impetus to pharmaceutical drug research.

Metabolites

A metabolite of tryptophan, 5-hydroxytryptophan (5-HTP), has been proposed as a treatment for epilepsy and depression, although clinical trials are considered inconclusive and insufficient. 5-HTP is able to easily cross the blood-brain barrier and, in addition, quickly decarboxylate serotonin (5-hydroxytryptamine or 5-HT). However, serotonin has a relatively short half-life because it is rapidly metabolized by monoamine oxidase. Due to the conversion of 5-HTP to serotonin in the liver, serotonin exposure to the heart may cause a significant risk of heart valve disease. The primary product of the liver enzyme tryptophan dioxygenase is kynurenine. It is sold in Europe for the treatment of depression under the brand names Cincofarm and Tript-OH. In the United States, 5-HTP is sold over-the-counter under the Dietary Supplement Act. Because dietary supplements are now regulated by the US FDA, manufacturers may sell products with ingredients that match the labeling, but this does not guarantee the product's effectiveness.

Tryptophan Supplements and EMS

In 1989, there was a major outbreak of eosinophilia-myalgia syndrome (EMS) associated with tryptophan, causing 1,500 permanent disabilities and at least 37 deaths. Some epidemiological studies have shown that the outbreak is associated with the use of L-tryptophan supplied by the Japanese manufacturer Showa Denko K.K. In addition, it was assumed that during the production of tryptophan, some impurities were allowed to enter the product, which caused the development of the epidemic. The very fact that Showa Denko used genetically modified bacteria to produce L-tryptophan has given rise to a lot of speculation that genetic engineering is responsible for such troubles. However, the methodology used in the initial epidemiological studies has been criticized. An alternative explanation for the 1989 EMS outbreak is that large doses of tryptophan may produce metabolites that inhibit normal histamine degradation, and excess histamine may in turn cause EMS. In 1991, most tryptophan was withdrawn from sale in the United States, and other countries followed suit. However, tryptophan was still sold for use in baby food. At the time of the ban, the FDA did not know or indicate that the EMS epidemic was caused by a contaminated batch, and yet, even when the contamination was discovered and the cleanup process was initiated, the FDA still maintained that L-tryptophan was unsafe. In February 2001, the FDA relaxed restrictions on the marketing of L-tryptophan (but not on its import), but still expressed the following concerns:

Since 2002, L-tryptophan has been sold in the United States in its original form. There are several high-quality sources of L-tryptophan that are sold in many major health food stores across the country. Tryptophan continues to be used in clinical and experimental research. In recent years in the United States, compounding pharmacies and some mail-order and retail retailers have begun selling tryptophan to the general public. Tryptophan also remains on the market as a prescription drug (Tryptan), which some psychiatrists continue to prescribe, particularly as a means of increasing response to antidepressants.

Turkey meat and drowsiness

It is believed that excessive consumption of turkey meat leads to drowsiness due to the high level of tryptophan it contains. However, the amount of tryptophan in turkey is comparable to that found in most other meats. In addition, post-meal drowsiness may be related to what other foods the person ate besides turkey, and in particular, what carbohydrates. In animal and human experiments, it has been shown that eating foods rich in carbohydrates causes the release of insulin. Insulin, in turn, stimulates muscle uptake of large neutral branched-chain amino acids (BCAAs) rather than tryptophan (an aromatic amino acid), thereby increasing the ratio of tryptophan to BCAA in the bloodstream. The resulting increase in this tryptophan to BCAA ratio in the blood reduces competition at large neutral amino acid transporters (transporting both BCAA and aromatic amino acids), resulting in the uptake of tryptophan across the blood-brain barrier into the cerebrospinal fluid (CSF). Once in the CSF, tryptophan is converted to serotonin at the nuclear junction via a normal enzymatic pathway. The resulting serotonin is further metabolized by the pineal gland into melatonin. Thus, evidence suggests that “postprandial sleepiness” may be the result of eating a heavy, carbohydrate-rich meal, which indirectly increases the production of melatonin, which in turn promotes sleep.

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Tryptophan is an essential amino acid that is not synthesized in the human body. Available without a prescription.

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The amino acid tryptophan is what is missing for happiness

A lack of the amino acid tryptophan in the body is associated with attention deficit hyperactivity disorder, memory impairment, overeating, as well as a number of other mental and physical problems. Tryptophan deficiency should not be ignored, since this amino acid is a critical building block for two well-known brain chemicals - serotonin and melatonin. Estet-portal.com will explain why a lack of tryptophan significantly worsens the quality of life, and will also tell you how you can fully provide yourself with this important amino acid.

The amino acid tryptophan: what role does it play in human life?

Consuming enough of the amino acid tryptophan is essential for physical and mental health. You may not realize that you are lacking tryptophan, but emotional stability, as well as brain health, depend on this amino acid.

The body does not produce tryptophan on its own, so the only source of its entry into the body is food.

When the body lacks tryptophan, it is unable to produce enough serotonin (the happy hormone), which often leads to the following problems:

• depression;
• vulnerability to stress;
• lack of attention;
• Bad mood.

External factors undoubtedly influence a person’s mood, but chemical processes in the brain are no less, if not more, important for good mood and well-being.

Amino acid tryptophan: role in the production of serotonin

Serotonin and dopamine are two of the most well-known neurotransmitters that influence emotions, pleasure, confidence and motivation. To produce neurotransmitters and/or hormones, the body accumulates and uses raw materials, which in the case of serotonin is tryptophan.

When the body obtains the amino acid tryptophan from food, it is converted into 5-hydroxytryptophan, which enters the brain, crossing the blood-brain barrier. In the brain, it is converted into serotonin, which is stored in neurons until it is needed to be released.

To have a calming effect, serotonin binds to special receptors. The release of serotonin promotes feelings of happiness and contentment. By the way, it affects not only your mood, but also your appetite.

More tryptophan means more serotonin, which will allow the mind and body to counteract stress should it arise. Otherwise, the person is overcome by depression and anxiety.

Simply taking a “serotonin pill” will not work, because it does not exist - serotonin molecules are too large to cross the blood-brain barrier.

Daily intake of the amino acid tryptophan and natural sources of its production

The amino acid tryptophan is needed by the body in an amount of 3.5 mg per 1 kg of weight.

By eating right and getting enough tryptophan, you can get rid of the following problems:

• depression;
• anxiety;
• attention deficit disorder;
• memory impairment;
• pain;
• bipolar disorder;
• seasonal affective disorder;
• eating disorders;
• insomnia.

To prevent this type of problem, it is enough to consume the amino acid tryptophan with food, but in some cases special supplements may be needed - the need for the latter is determined by the doctor after conducting the necessary tests.

Food products are sources of the amino acid tryptophan

The best sources of the amino acid tryptophan are animal products, namely:

Table of tryptophan content in foods (mg/100 g)

As for tryptophan in supplements, whether to take them or not, a qualified specialist will be able to tell. Self-administering such supplements is not recommended, as they can also cause side effects:

• digestive disorders;
• loss of appetite;
• headache;
• dizziness.

Pregnant women and breastfeeding mothers generally should not resort to the use of any supplements without the advice of a doctor.

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Tryptophan: the good mood amino acid

Aging of the body is often accompanied by various emotional disorders, including irritability, low resistance to stress and anxiety. These symptoms, along with even more unpleasant mood disorders such as depression, insomnia, loss of motivation, aggressive behavior and suicidal thoughts, are associated with a decrease in the brain's levels of serotonin, a neurotransmitter often called the “happy hormone.”

The older we get, the deeper the roots of chronic inflammation take root, setting the stage for degenerative diseases in virtually every organ of our body. Slow inflammation often leads to diabetes, cancer, and heart disease. It also affects the brain, reducing the production and secretion of serotonin.

In order to increase the synthesis of serotonin, you should provide your body with a sufficient amount of the natural amino acid tryptophan. The lion's share of our knowledge about the role of serotonin in the development of psychiatric and behavioral disorders comes from scientific work on tryptophan deficiency. A decrease in tryptophan concentration leads to a proportional decrease in serotonin synthesis in the brain, and this can affect mood, impair memory and increase aggression.

While you can't get pure serotonin, tryptophan is available as a safe and time-tested supplement. Tryptophan helps restore normal levels of serotonin and other neurotransmitters. As a result, it can reverse many of the behavioral symptoms of aging, including irascibility, emotional lability, anxiety, and stress.

Tryptophan helps control behavior

The scientific literature gives a clear verdict: taking tryptophan makes people better! Given the close relationship between tryptophan and the neurotransmitter serotonin, it is hardly surprising that tryptophan helps regulate behavioral responses that occur in the brain involving serotonin (eg, mood, sleep, anxiety).

Animal studies have shown that when the diet is enriched with tryptophan, the degree of protection of one's territory and aggressive behavior decreases. Tryptophan has a similar effect in humans.

Take, for example, a study that looked at the effects of tryptophan on adults who self-identified as "hot-tempered." The subjects took 1000 mg of tryptophan three times a day. The results showed an increase in tolerance and benevolent behavior against the background of a decrease in irritability. Interestingly, the study showed a decrease in dominant behavior in men, a decrease in conflict and irritability was observed in both men and women. Increased friendliness in behavior and positive changes in the perception of others as friendly and pleasant people were also noted.

Another study examined the effect of tryptophan on the behavior of 10-year-old boys with increased physical aggressiveness. Scientists found that taking 500 mg of tryptophan once a day led to the fact that subjects learned to respond to provocative actions with adequate behavior, which helped them avoid attacks of rage and serious conflicts. In addition, boys who took tryptophan found it easier to behave age-appropriately and be helpful in a group—all behavioral changes that can be achieved in adulthood.

Other studies have shown that low tryptophan levels can negatively impact behavior. For example, patients receiving interferon drugs to treat hepatitis C experience a decrease in plasma tryptophan concentrations. As a result, such therapy is notorious for side effects such as emotional irritability and severe depression. In another example, mice with a defect in a gene required to convert tryptophan into serotonin exhibited severe compulsive and impulsive behavioral disorders, including excessive aggression.

People with impulsive or aggressive personalities may benefit the most from tryptophan supplementation, and this is supported by scientific studies in which such patients were deliberately induced to become tryptophan deficient. Patients responded extremely negatively to a decrease in tryptophan concentration with increased aggressiveness, fits of anger and high irritability. With a lack of tryptophan, similar symptoms appear in adults with attention deficit hyperactivity disorder, which is closely associated with aggressiveness and impulsive behavior. Taking tryptophan can bring significant relief to both patients and their long-suffering families.

Tryptophan improves sleep quality

Poor sleep quality or lack of sleep are common causes of irritability and emotional lability, especially in older age groups. Research has shown that people experiencing sleep deprivation are predisposed to overindulging in fats and refined carbohydrates. Their diet lacks vegetables, and their eating behavior is disordered.

Adequate sleep depends on the production of two key molecules in the brain - the neurotransmitter serotonin and the hormone melatonin, both of which are synthesized in our bodies from tryptophan. This makes tryptophan an extremely valuable drug for those whose sleep is inadequate in quantitative and qualitative terms.

Scientific studies dating back to the late seventies have shown that taking 1 to 15 grams of tryptophan in the evening can help you fall asleep. Even a dose as small as 250 mg improves sleep quality by increasing the duration of the deep sleep phase.

In the eighties, research in this direction continued. They confirmed the beneficial effect on sleep quality of taking 1000 mg or more tryptophan in the evening. Significant improvements were noted in subjective sleep quality, which included decreased time to fall asleep, decreased insomnia severity, and increased total sleep duration. The most impressive results were obtained in a group of subjects suffering from moderate insomnia, as well as in a group of people who took longer than usual to fall asleep.

Those who took tryptophan before bed were more likely to wake up feeling alert and clear-headed and were more successful at tasks that required concentration. Unlike prescription sleeping pills, tryptophan causes drowsiness, but does not affect mental performance and is not addictive. In addition, it does not make it difficult to wake up from sleep if necessary.

One study conducted in adults demonstrated a significant increase in total sleep duration, faster sleep onset, and a reduction in sleep fragmentation and periods of interrupted sleep. Twice daily, subjects consumed tryptophan-fortified cereal meals containing 60 mg of tryptophan per ounce. A 280 g serving provided the body with 600 mg of tryptophan.

Tryptophan can play a significant role in the fight against one of the most dangerous diseases associated with sleep disorders - obstructive sleep apnea syndrome. This condition is accompanied by repeated episodes of almost complete awakening, which grossly disrupts sleep cycles and dramatically increases the risk of developing cardiovascular pathology in the future.

In one study, patients with obstructive sleep apnea took 2.5 mg of tryptophan before bed. This led to significant improvements in sleep patterns, with an increase in the duration of rapid eye movement (REM) and a decrease in the time it took to enter REM sleep. Decreased REM sleep is associated with poorer concentration the next day and feelings of fatigue, sometimes leading to unintentional daytime sleep (narcolepsy).

You should know about this

• Grumpiness, irritability, stress and anxiety are common in older age groups.

Tryptophan helps fight depression

Like sleep disturbances, depression leads to irritability, impulsive behavior and an inability to reason clearly. For nearly three decades, serotonin has been considered a key neurotransmitter in the fight against depression. Almost all modern drug therapy for depression relies on drugs that increase the concentration of serotonin at the synapses of the central nervous system.

Increasing and stabilizing serotonin levels in the brain through tryptophan supplementation (as opposed to drug therapy) is an innovative approach to treating depression. This technique is gaining more and more followers - especially after the discovery of the fact that patients with clinical depression suffer from tryptophan deficiency.

Studies show that tryptophan wins comparison with prescription antidepressants, both when used alone and in combination with prescription drugs. Pharmaceutical antidepressants are slow-acting and may cause temporary or long-term sleep disturbances. However, combining tryptophan at a dose of 2 g per day with the prescription antidepressant fluoxetine (Prozac and its generics) can accelerate the therapeutic effect of the latter and prevent the development of sleep disorders. (Read the warnings below).

Studies have shown that decreased plasma levels of tryptophan cause many of the symptoms of clinical depression in patients with major depressive disorder or who have a family history of the disorder.

Curiously enough, one of the main manifestations of depression is negative perception, which includes a tendency to interpret the facial expressions of others as unfriendly. (This can increase feelings of angst and hopelessness, which are key features of clinical depression.) Tryptophan deficiency aggravates this symptom, while tryptophan supplementation reverses it, creating a positive, optimistic mood instead of a negative perception. The result is similar to antidepressants, but without side effects.

For mild depressive syndrome, also known as seasonal affective disorder or “winter depression,” the standard of care is treatment with bright light (to simulate a long summer day). However, recent studies show that taking tryptophan is not inferior in effectiveness to light therapy, and the achieved therapeutic effect lasts longer than with phototherapy.

How does tryptophan impact your workouts?

When you're feeling down, nothing beats a good workout to calm you down and fill you with a feeling of deep satisfaction. But for many people, a good workout is primarily a mental challenge rather than a physical one. Often, the time limit for a training session is not physical fatigue, but discomfort, pain, or an irresistible desire to throw out the white flag and go home as soon as possible.

The study of the effect of tryptophan on the training process revealed the following patterns. Taking tryptophan improves physical performance, increases strength and endurance. But more importantly, it can lead to longer workout times due to changes in the subjective perception of fatigue.

One study showed a 49% increase in the duration of an intense workout. Other work has shown that long-distance runners taking tryptophan covered an average of half a kilometer more than people given a placebo. Athletes taking tryptophan do not give up as easily or as quickly.

Result? Longer, more enjoyable workouts and less pain. This effect will make even a grouchy elderly person smile.

Tryptophan reduces anxiety and stress

Anxiety and stress reactions can have a profound impact on social functioning. Extreme situations, such as post-traumatic stress disorder, can be especially destructive. Natural protective reactions to stress and anxiety are associated with the serotonin signaling system, hormonal mechanisms in the brain, pituitary gland and adrenal glands.

The close connection between tryptophan and serotonin explains why taking tryptophan reduces anxiety and relieves stress. Taking tryptophan reduces the concentration of biochemical markers of stress, in particular the hormone cortisol, which has a detrimental effect on the human body.

Here's more proof. Acute tryptophan deficiency in people with anxiety or post-traumatic stress disorder leads to a temporary worsening of their condition.

Tryptophan relieves premenstrual syndrome

No conversation about irritability and “temper” would be complete without mentioning premenstrual syndrome and its more destructive cousin, premenstrual dysphoric disorder (PMDD). In both cases, decreased levels of serotonin in the brain cause dysphoria (the state of anxiety that is the opposite of euphoria), mood swings, tension and irritability. Standard drug therapy consists of selective serotonin reuptake inhibitors with their inherent side effects.

Studies have shown that tryptophan deficiency leads to worsening premenstrual syndrome, especially aggression, while taking the amino acid successfully relieves unpleasant symptoms. One study of PMDD found the following results. Tryptophan at a dosage of 6 grams per day dramatically reduced symptoms of dysphoria, mood swings, tension and irritability when a woman started taking the drug on the day of ovulation and continued taking it until the third day of the menstrual cycle.

Results

One of the main problems of aging is short temper, a tendency to pessimistic moods and irritability. All this leads to the formation of the stereotype of the “grumpy old man” (or woman).

Today we know that chronic inflammation, which is part of the aging process, depletes our bodies of tryptophan, an amino acid necessary for the synthesis of the “happy neurotransmitter” serotonin.

However, a lack of serotonin in the brain leads to more than just grumpiness and irritability. Age-related changes in serotonin levels are associated with sleep disturbances and many psychological problems such as depression, anxiety and post-traumatic stress disorder. Even premenstrual syndrome is now considered to be a consequence of a temporary decrease in serotonin levels.

Research has found a strong connection between tryptophan levels in the blood and serotonin concentrations in the brain. Tryptophan deficiency can increase symptoms of irritability, emotional disturbances, anxiety and stress, while taking the amino acid has been proven to reverse the development of these symptoms.

Instead of taking expensive pharmaceutical drugs that increase the concentration of serotonin in brain synapses, consider regularly taking tryptophan supplements, which can achieve similar results for less money and with greater safety.

Tryptophan: warnings

Low to moderate doses of tryptophan (less than 60 mg per kilogram of body weight, or about 4.5 grams for the average 75 kg person) are safe and do not cause side effects. However, in high doses, tryptophan can cause tremors, nausea and dizziness.

A separate warning for those taking antidepressants from the group of selective serotonin reuptake inhibitors (SSRIs). These medications slow down the normal breakdown of serotonin at nerve synapses. High doses of tryptophan in combination with drugs in this category can cause “serotonin syndrome,” which is characterized by delirium, involuntary muscle contractions, high fever and coma.

In 1989, a new syndrome was registered - eosinophilic myalgia syndrome. Its cause was the intake of low-quality tryptophan preparations containing harmful impurities. This forced the US government to ban the import of products in this category, and since then, dietary supplements with tryptophan have been carefully controlled and safe in the United States. Eosinophilic myalgia syndrome has nothing to do with tryptophan itself and should not be considered a side effect of taking a dietary supplement.

In our article we will take a closer look at what it is essential amino acid tryptophan . Let's tell you how to overcome depression using natural vitamins and eating right. Everyone knows that healthy sleep is extremely important for health, but most people have not even heard about the unique substance that helps us sleep well. Also, with its deficiency, performance decreases and mood deteriorates.

The amino acid in its optimal natural form and dosage is found in beekeeping products - such as pollen, royal jelly and drone brood, which are part of many natural vitamin and mineral complexes of the Parapharm company: Leveton P, Elton P, Leveton Forte", "Apitonus P", "Osteomed", "Osteo-Vit", "Eromax", "Memo-Vit" and "Cardioton". That is why we pay so much attention to each natural substance, talking about its importance and benefits for a healthy body.

What kind of substance is tryptophan?
chemical properties of amino acids

If you want to understand what kind of substance is tryptophan, you need to consider a group of essential amino acids - compounds that cannot be produced in the body and come with food. For normal development and growth, a person must receive these substances within the daily norm. This group includes tryptophan.

In addition, it occupies an important place among 20 proteinogenic amino acids, necessary for protein formation. It has been established that this substance is found in all living organisms. It is part of many proteins, but most of all tryptophan is found in fibrinogen, as well as blood globulins.

In nature, this compound exists in two isomeric forms: L and D, and also as a racemate. Let us note that the first of them is most useful for humans. In its purest form L-tryptophan It is a white or yellowish powder that tastes bitter. Its reigning temperature is 283 degrees Celsius. This amino acid is highly soluble in water, less soluble in ethanol. Important chemical property of tryptophan— when interacting with a number of substances, gives color reactions. Note that this is an unstable amino acid that is easily oxidized. Rapidly destroyed during acid hydrolysis of protein.

What was the irreplaceable person guilty of?

Many people do not know that tryptophan was isolated in 1901 by such chemists as F. Hopkins and S. Kohl from casein. But interest in this substance awoke among scientists only in the 60s of the last century. After many experiments it turned out that has a beneficial effect on the nervous system. It was called at that time one of the best antidepressants. Biochemists have suggested that the aggressiveness of the Indians of South America - the Mayans and Aztecs - was due to the predominance of corn, which is low in tryptophan, in their diet.

Very soon after such publications, tryptophan and drugs containing it became extremely popular in Western countries. They could be purchased without a prescription at any pharmacy. Such advantages essential amino acid how efficiency and low cost steadily increased sales figures tryptophan. But already in the mid-80s, the reputation of this substance received a serious blow. In particular, in 1989, an outbreak broke out in the United States "tryptophan scandal" the echoes of which are still heard today. Then more than a thousand Americans fell ill with a serious disorder - eosinophilia-myalgia syndrome. The patients had severe pain in their muscles and joints, fever, shortness of breath and weakness.

As a result, 38 patients died from this disease. In 1991, the country's government introduced a complete ban on the sale of tryptophan preparations. Later, as a result of the investigation, it turned out that only the products of the Japanese company Showa Denko led to such disastrous results. Moreover, it was not the drug itself that was to blame for the disease, but a violation of its manufacturing technology. In the early 2000s, tryptophan appeared on the market, but the stain on its reputation has not been washed away. Many nutritionists in the United States still believe that taking this substance in large quantities is dangerous to health.

Unique properties.
The importance of amino acids for the body

As we said above, tryptophan is an essential amino acid that cannot be produced by the body. Its regular intake with food is especially important considering the importance of amino acids for the body. This substance plays a huge role in the functioning of the endocrine and nervous systems. In particular, it is necessary for such an important physiological process as sleep.

In addition, it is important for relaxation and rest, which means that with its help we will always look good. Tryptophan can be called a natural antidepressant, thanks to it we feel calm and harmonious. Why? It's simple: it is responsible for the production of many substances important for the body in the brain. Firstly, this niacin(vitamin B3). Secondly, serotonin, the most important neurotransmitter, which is called the “happiness hormone”. It is the main fighter against depression in our body and creates a feeling of emotional well-being.

It is important that tryptophan is also necessary for the formation of melatonin. Melatonin helps you fall asleep quickly and stay asleep longer. By the way, serotonin is produced during the daytime, and melatonin is produced at night. This amino acid is also necessary for the production of: kynurenine, quinolinic acid, which are essential for normal growth and development.

Let us highlight other important functions of the substance in the body:

• participates in protein synthesis;
• helps control appetite;
• strengthens the immune system;
• takes part in the production of growth hormone;
• normalizes blood pressure;
• increases the pain threshold;
• effective for hyperactivity syndrome in children;
• helps with chronic fatigue syndrome.

In addition, we can say that taking tryptophan preparations improves the condition of patients with cardiovascular diseases. The substance is also suitable for the complex treatment of alcoholism, as it reduces the toxic effects of ethanol and relaxes the body during withdrawal symptoms. For women, this substance is especially useful because it relieves PMS. Effective in the treatment of obesity as it helps reduce hunger.

Daily norm

The body must receive this amino acid in the required quantities, otherwise it will act as a limiting substance. This means that its deficiency can become a factor inhibiting the development of the body. Moreover, the body will take the necessary compound from internal reserves - muscle cells. It is especially important to prevent such developments in adolescents whose bodies have not fully formed. According to most scientists, daily tryptophan intake – 0.25 g. Of course, with intense training this figure will increase.

It is believed that it is better not to consume more than 3-4 grams of amino acid at one time. It is also necessary to take into account the genetic component of the issue. Some people need a little more of this substance for normal protein metabolism, others a little less. To determine how much tryptophan you need, you can use the following formula: 3.5 mg multiplied by body weight.

What products contain
essential amino acid tryptophan

As we said earlier, the main source of this substance is protein. Wherein essential amino acid tryptophan found in both plant and animal foods. To the delight of vegetarians, we say that many “humane” products are extremely rich in this compound. Below is a list of healthy dishes; the number next to the name indicates the content of the substance in milligrams per 100 grams of product.

Animal food:

• chicken –350;
• turkey – 480;
• veal – 250;
• beef – 220;
• pork –190;
• eggs – 200;
• red caviar – 960;
• salmon – 220;
• Dutch cheese – 790;
• cottage cheese – 210;

Plant food:

• oatmeal – 160;
• soybean – 600;
• buckwheat – 180;
• peas – 260;
• sunflower seed – 300;
• pine nuts – 420;
• almonds – 630;
• peanuts –750;

Scientists have found that the most high amino acid content in a rare animal - a sea lion (2589 mg). All poultry is rich enough in this product.

Lack of tryptophan in the body

Note that tryptophan deficiency in the body is easy enough to detect. Here are some of the main characteristic symptoms:

• fast fatiguability;
• constant headaches;
• reduced performance;
• unstable and superficial sleep;
• disorders of the cardiovascular system;
• irritability;
• weak concentration;
• growth retardation in children;
• tendency to overeat.
• spasms of the coronary arteries.

Vitamin B3 deficiency has been shown to be associated with disadvantage in organism tryptophan. Also, some scientists believe that people who are prone to aggression have little of this important substance in their blood and, as a result, develop a deficiency of the “happiness hormone,” serotonin.

Excess tryptophan in the body.
Amino acid overdose

It must be said that excess tryptophan in the body- A rather rare occurrence, but there are several diseases that are accompanied by the accumulation of this amino acid. In this regard, it is necessary to mention familial hypertryptophanemia, which occurs due to metabolic disorders. Its consequences are sad: joint pain, visual impairment, developmental delays. Also worth mentioning is Thad syndrome, which most often leads to dwarfism. This disorder occurs when tryptophan is not converted to kynurenine.

Tryptophan should be taken with caution by people who suffer from diabetes, cataracts, and achlorhydria. It is necessary to name the symptoms amino acid overdose: vomiting, dizziness, diarrhea, flatulence. In rare cases, serotonic syndrome occurs, accompanied by agitation, anxiety, and lacrimation.

What is tryptophan combined with?

It has been proven that this amino acid is absorbed only with B vitamins, magnesium and zinc. In a series of experiments it was found that tryptophan combines with carbohydrate foods. This way it gets to the brain much faster, where it begins to produce serotonin. Therefore, it is effective to consume this substance with oatmeal or fruit. You can drink it with water or juice; combination with milk and other protein products is not recommended. Note that tryptophan enhances the effect of neuroleptics, anxiolytics, alcohol.

Application of amino acids in
industry and medicine

So that you have a complete understanding of what kind of substance is tryptophan, we need to talk about application of amino acids in industry. It is successfully used in pharmaceuticals for the production of food supplements and medicines. The main goals of these drugs are to combat depression and normalize sleep. It has been proven that this is a unique substance can help even with severe depression and chronic insomnia. In such cases, the dosage of tryptophan preparations is high and reaches 3 g.

In addition, this amino acid is used in the production of animal feed. The additive obtained from it is necessary for agriculture - it helps cattle gain weight and improves food absorption.

Tryptophan in sports

It must be admitted that tryptophan in sports used much less frequently than, say, BCAAs or L-arginine . But this does not mean that athletes do not need this substance. Quite the contrary, it is this amino acid that is necessary for the production of growth hormone, which triggers muscle growth, accelerating protein synthesis. Perhaps tryptophan is most important for bodybuilders, as it helps control appetite during the “cutting” period.

Reception tryptophan in its pure form is unlikely to make sense for most athletes. Natural vitamin complexes will provide them much more benefit. In this regard, it is worth highlighting the food supplement “Leveton Forte”, which contains such components as drone brood, bee pollen, and Leuzea root. It is the drone brood that includes the amino acids necessary for the athlete, including tryptophan. All components of this vitamin complex successfully complement each other, increasing endurance and improving performance.