Tryptophan is one of the essential amino acids required by the body for the normal synthesis of the neurotransmitters serotonin and melatonin. Let us remember that essential amino acids are substances that are critical for metabolism, but cannot be synthesized in the human body. Food sources of such amino acids are meat, eggs, nuts, and other protein foods.
A lack of tryptophan in the body is associated, first of all, with the development of depression and related problems – bad mood, chronic insomnia, as well as uncontrollable cravings for fast carbohydrates. Taking tryptophan supplements, just like tryptophan-rich foods, can balance your mood and increase the natural production of the sleep hormone melatonin.
There are several reasons why serotonin decreases and why the body requires more tryptophan. First of all, a lack of tryptophan is associated with mood disorders caused by excessive consumption of alcohol, nicotine, and other substances. In addition, the need for this amino acid increases with active physical training and following low-carbohydrate diets.
What is 5-HTP?
5-HTP (hydroxytryptophan) supplement is a processed amino acid tryptophan, presented in a form that is as easy as possible for the body to absorb. In fact, all tryptophan ingested from food is converted into hydroxytryptophan, which exerts its multifaceted effect on the body. Currently, 5-HTP is available in the form of dietary supplements, sold in Russia without a prescription.
Taking 5-HTP helps normalize serotonin levels in the brain. In turn, serotonin is the so-called “hormone of joy,” that is, a neurotransmitter responsible for good mood and well-being. A lack of serotonin is one of the key characteristics of depression. However, since antidepressants also affect serotonin levels, they should not be taken together with 5-HTP.
Why is tryptophan needed?
Scientific research suggests that a lack of tryptophan in the body leads, first of all, to various disturbances in the emotional state and a negative perception of reality. Low levels of tryptophan can result in sudden mood swings, deterioration of cognitive abilities, as well as decreased libido, and impaired sexual function.
Since this amino acid is one of the key components for the synthesis of the sleep hormone melatonin, a lack of tryptophan is considered one of the causes of chronic insomnia. In addition, a lack of this essential amino acid can affect all kinds of sleep disorders – inability to fall asleep quickly, shallow sleep, regular nightmares, and so on.
Tryptophan content in foods
Although this amino acid is found in foods, eating such foods does not always help increase serotonin and melatonin levels. Scientific research suggests that the most common cause of tryptophan deficiency is the body’s inability to absorb it—not a lack of food sources of the amino acid in the diet.
Tryptophan-rich foods:
- meat and meat products
- milk, cottage cheese, yogurt
- all kinds of nuts, chia seeds
- cereals (oatmeal, buckwheat, quinoa)
- fruits (bananas, dates)
- chocolate (especially dark chocolate )
Although eating foods containing tryptophan is beneficial to the body and is important for the synthesis of a number of hormones, severe tryptophan deficiency is usually associated with metabolic diseases. These diseases can only be cured by taking medications prescribed by your doctor (for example, antidepressants). On the other hand, taking supplements (5-HTP and L-tryptophan) affects tryptophan levels in the brain.
Why does a biohacker need 5-HTP?
5-HTP supplement is an over-the-counter antidepressant and one of the most popular supplements in biohacking. This substance acts as a precursor to L-tryptophan, readily converting into the amino acid within the body. In contrast, extracting L-tryptophan from food sources can be a more challenging process. It is believed that 5-HTP is needed to normalize the levels of serotonin and melatonin in the body.
Many believe this supplement aids in quitting smoking and other harmful habits by warding off depression symptoms. Scientific research indicates that 5-HTP can reduce food cravings. Additionally, it appears to positively affect the normalization of cortisol, the stress hormone. In addition, the drug is used in biohacking as a means of improving everyday mood.
How to use?
The typical recommended dose is 100-300 mg of hydroxytryptophan taken once or twice daily. It is recommended to take 5-HTP tablets with food. It’s crucial to remember that using these supplements is contraindicated with antidepressants or any drugs influencing serotonin, dopamine, and similar hormone production. This precaution helps avoid potential adverse interactions.
Side effects from taking amino acid capsules may include dizziness and nausea – signals of excessive increase in serotonin levels. It’s important to note that 5-HTP is not classified as a conventional drug. Therefore, its effects on chronic diseases and interactions with other medications remain under-researched.
Tryptophan, or 2-amino-3-(1H-indol-3-yl)propanoic acid, is an essential amino acid. The body uses it to produce the hormones serotonin and melatonin. A lack of this amino acid can provoke depression, sleep disturbances, and uncontrollable food cravings.
Tryptophan deficiency often stems from metabolic disorders, despite its presence in many foods. To address this, taking supplements like 5-HTP and L-tryptophan is recommended.
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