L-Tryptophan: Wirkung, Symptome eines Mangels - Schlafstörung

L-tryptophan: effects, symptoms of deficiency & foods

Essential amino acids: Why they are so important & foods Reading L-tryptophan: effects, symptoms of deficiency & foods 5 minutes Next Magnesium: Effects, symptoms of deficiency and meeting your needs

Share

L-tryptophan is an amino acid that has a special status. It not only serves as a protein building block , but also as a precursor for the production of hormones . Therefore, a deficiency can cause many different complaints.

Here you will learn why tryptophan is so important, what causes a deficiency and how you can meet your needs.

At the end of the article we have provided you with a voucher for our L-tryptophan .

It’s worth reading on!

What is L-tryptophan?

Tryptophan is an amino acid, i.e. a protein building block. It is one of the essential amino acids that we cannot produce ourselves and therefore have to ingest through food.

Tryptophan is one of the rarest amino acids . This is why tryptophan is often lacking when protein supply is scarce .

Tryptophan can exist in two different forms: D- and L-tryptophan . However, only L-tryptophan is of biological importance. Whenever you read tryptophan (as in this article), you mean L-tryptophan.

Tryptophan effect

However, tryptophan not only serves as a protein building block, but also fulfils many other functions.

Vitamin B3 is produced from tryptophan

Tryptophan is needed to produce vitamin B3 ( niacin) , which has important functions in the energy metabolism of the cell. We can also get vitamin B3 from food. Peanuts, liver and fish (especially salmon and tuna) are particularly rich in niacin. [1] If you do not consume enough vitamin B3, tryptophan can help prevent a vitamin deficiency.

Tryptophan is needed to produce serotonin

Serotonin is a messenger substance in the brain (a so-called neurotransmitter) that can activate the reward center . For this reason, serotonin is one of the "happiness hormones" and is also known as a feel-good hormone. Tryptophan is a precursor in the production of serotonin. [2]

Tryptophan serves as a building block for the production of melatonin

Tryptophan also serves as a precursor in the production of the sleep hormone melatonin . Through intermediate stages, tryptophan first becomes serotonin and then, via further intermediate stages, melatonin. [3] Melatonin regulates the sleep-wake rhythm : it ensures that you are tired and sleep at night and active during the day.

Symptoms of tryptophan deficiency

Since tryptophan has so many functions in the body, it's not surprising that a deficiency causes problems.

A lack of tryptophan can cause the following symptoms :

Poor memory performance

Tryptophan is needed to produce the neurotransmitter serotonin. Serotonin serves as a signaling molecule to transmit electrical information between nerve cells in the brain. Tryptophan is therefore very important for brain function . Consequently, a deficiency leads to concentration problems and reduced memory performance . [4]

Tryptophan deficiency, memory

Sleep disorders

When tryptophan is lacking, the body cannot produce enough melatonin . Consequently, tryptophan deficiency can lead to sleep problems . [5]

Aggression

It is not exactly understood why, but a lack of tryptophan can increase aggression . [6] However, it does not appear to be the sole cause of aggressive behavior.

Depression

Tryptophan serves as a precursor to serotonin and low levels of serotonin are associated with depression and mood swings .

Especially in people who are prone to depression, a lack of tryptophan can quickly cause psychological problems. [7]

However, depression is not treated with tryptophan because only a small part is converted into serotonin . Instead, serotonin reuptake inhibitors (SSRIs) are used, which increase the concentration of serotonin in the brain.

Tryptophan deficiency and depression

Foods rich in tryptophan

Tryptophan is found primarily in protein-rich foods. The following foods are good sources of tryptophan: [8]

Nuts and seeds
Legumes such as beans, lentils and chickpeas
cocoa
Milk and dairy products
Meat
Fish and seafood

Tryptophan deficiency, cocoa

Buy Tryptophan

The daily requirement of tryptophan is 3.5 - 6 mg per kg of body weight . [9] With a high-protein diet, the requirement can easily be covered through food. However, since tryptophan is one of the rarest amino acids, it is quickly lacking when protein intake is scarce.

If you supplement tryptophan, you should make sure to take it 2-3 hours after meals . This is because tryptophan competes with other amino acids (from the protein in food) for absorption into the brain. If you hardly have any other amino acids in your blood, tryptophan gets into the brain more easily.

It is also important not to overdose on tryptophan, as it can cause side effects. [10] Viktilabs L-tryptophan capsules contain 500 mg of tryptophan, which is equivalent to a daily dose. They are also vegan and contain no fillers.

Conclusion: Tryptophan is a special amino acid

Tryptophan not only serves as a protein building block , but has many other functions. It is used to produce the happiness hormone serotonin and the sleep hormone melatonin . A deficiency can lead to sleep and memory disorders and is associated with depression . Most people get enough tryptophan from their diet. However, if there is a deficiency, it can be useful to supplement with high-quality L-tryptophan .