Tryptophan is an amino acid whose action supports the production of melatonin responsible for calm sleep and serotonin – improving mood. Tryptophan is found in soy products and bananas, and is also available as a dietary supplement available at a pharmacy without a prescription.
Tryptophan – daily dose
Tryptophan is a natural amino acid and its action is based on supporting the protein synthesis process. The recommended daily dose of tryptophan is 500 milligrams taken orally before meals.
Tryptophan and vitamin B6 and magnesium
Taking oral tryptophan together with vitamin B6 and magnesium will strengthen the effect of the amino acid and accelerate its absorption. Tryptophan is also found in exogenous preparations, the so-called EAA recommended to athletes after physical exercise and in protein supplements, e.g. for people training in the gym.
Tryptophan – acting on sleep and well-being
Tryptophan is involved in the production of melatonin called the “sleep hormone” and serotonin – “happiness hormone”. Thus, the deficiency of the amino acid causes sleep problems and affects the mood, which, in the worst case scenario, may result in insomnia and depression.
Tryptophan and the body’s resistance to infections
Tryptophan regulates metabolic processes in the body, increasing the feeling of satiety. The amino acid builds on the eye a natural filter, thus protecting the eyes from harmful ultraviolet rays. It participates in the production of growth hormone and increases the body’s resistance to infections.
Where is tryptophan
People who want to enrich their diet with tryptophan can do it by eating such products as: fish, asparagus, sunflower and pumpkin seeds, soy products, parmesan cheese, bananas and legumes.
Tryptophan as a non-prescription drug
Tryptophan is available as a dietary supplement available at a pharmacy without a prescription. Dietary supplementation with tryptophan is indicated for people who have problems with malaise and insomnia. The package contains 90 capsules, each containing 500 milligrams of tryptophan. The recommended intake is 1 tablet a day. The drug, in addition to the amino acid, usually includes gelatin, brown rice flour, silicon dioxide and magnesium stearate.
Tryptophan and side effects
Tryptophan, like any drug has its side effects, so it is good to read the leaflet on the packaging before taking it. Adverse effects that an amino acid can cause when overdosing the recommended daily dose are: headache, malaise, nausea and vomiting, abdominal pain, dry throat and blurred vision.