The benefits and significance of the aromatic alpha amino acid tryptophan for the human body. Daily value of tryptophan for humans What is tryptophan and its functions

All people are subject to mood swings. But few people know that to avoid this you need to control the level of tryptophan in the blood. It is important to adjust your diet, have adequate sleep and a positive attitude.

As you know, tryptophan affects the rhythm of a person's sleep and improves his mood. When tryptophan is ingested, it stimulates the production of serotonin, thereby inducing relaxation and a sense of well-being.

Useful characteristics

As a rule, people rarely turn to healthy protein to improve their mood. Usually, preference is given to alcoholic beverages or even drugs.

Unfortunately, not all people choose a hobby, sport or communication with loved ones to enhance their everyday positive tone.

One of the best ways to increase your positive attitude is to eat high-protein foods. This automatically means that the food contains tryptophan.

Fans of diets will be pleased with the following information: the substance helps to establish a normal weight. The amino acid reduces the desire to eat sweet and starchy foods, which, subsequently, has a positive effect on weight.

A person on a diet, usually irritable and angry. Tryptophan successfully reduces these manifestations. To do this, you need to eat foods containing this amino acid.

There are scientific studies that claim that the amino acid reduces the symptoms and manifestations of PMS in women.

Foods that contain tryptophan

As you know, amino acid must be obtained from food. At the same time, it is important not only the amount, but also the interaction of the amino acid with minerals, vitamins and other substances. If there is a lack of vitamin B, zinc and magnesium in the body, then it is difficult for the substance to affect the human brain.

Juices

If you need to raise the general mood, freshly squeezed juice is ideal. For example, after drinking tomato juice, health quickly improves. Do not forget that berry and fruit juices contain a sufficient amount of vitamins, which contributes to the production of serotonin.

Animal and vegetable oils

Omega 3 fatty acids are directly involved in the organization of the brain. It is these acids that are found in both animal and vegetable oils. Some of them:

• flax seed oil,
• cod liver oil
• sardine oil.

Vegetables and fruits

It is important to know which specific foods contain tryptophan.

The largest volume of the substance is found in raw algae, including kelp and spirulina.

But the easiest way is to provide the body with this amino acid by buying fresh spinach or turnips on the market.

In addition, tryptophan-rich foods include:

• beans,
• parsley leaves,
• cabbage: broccoli, Beijing, cabbage, cauliflower and kohlrabi.

Dried fruits and fruits

Fruits have a small content of a substance, but at the same time, they have a more important task - they provide the body with vitamins.

For the production of serotonin in the blood, it is necessary to eat: For diabetics, it is important to know how well they combine, and the information on our website will help in this matter.

1. bananas,
2. melon,
3. dates,
4. oranges.

Nuts

Dairy products

Hard cheese is a real record holder for serotonin content. In second place in terms of serotonin content:

• milk,
• cottage cheese,
• processed cheese.

Cereals and cereals

For the full functioning of the body, it is important to eat porridge. Scientists have different opinions as to which ones contain this amino acid. It is believed that in buckwheat and oatmeal. Porridge contains complex carbohydrates that balance.

Moreover, these carbohydrates normalize insulin levels. He is directly involved in the transport of tryptophan, directly to the brain.

Product	Tryptophan	% of the daily value in 1 portion weighing 200g.
red caviar	960 mg	192%
black caviar	910 mg	182%
dutch cheese	780 mg	156%
peanut	750 mg	150%
almond	630 mg	126%
cashew nuts	600 mg	120%
processed cheese	500 mg	100%
pine nuts	420 mg	84%
rabbit meat, turkey	330 mg	66%
halva	360 mg	72%
squid	320 mg	64%
horse mackerel	300 mg	60%
sunflower seeds	300 mg	60%
pistachios	300 mg	60%
chicken	290 mg	58%
peas, beans	260 mg	52%
herring	250 mg	50%
veal	250 mg	50%
beef	220 mg	44%
salmon	220 mg	44%
cod	210 mg	42%
mutton	210 mg	42%
fat cottage cheese	210 mg	40%
chicken eggs,	200 mg	40%
pollock	200 mg	40%
chocolate	200 mg	40%
pork	190 mg	38%
low-fat cottage cheese	180 mg	36%
carp	180 mg	36%
halibut, walleye	180 mg	36%
low-fat cottage cheese	180 mg	36%
buckwheat	180 mg	36%
millet	180 mg	36%
sea \u200b\u200bbass	170 mg	34%
mackerel	160 mg	32%
oat groats	160 mg	32%
dried apricots	150 mg	30%
mushrooms	130 mg	26%
barley groats	120 mg	24%
pearl barley	100 mg	20%
wheat bread	100 mg	20%
fried potatoes	84 mg	16.8%
dates	75 mg	15%
boiled rice	72 mg	14.4%
boiled potatoes	72 mg	14.4%
rye bread	70 mg	14%
prunes	69 mg	13.8%
greens (dill, parsley)	60 mg	12%
beet	54 mg	10.8%
raisins	54 mg	10.8%
cabbage	54 mg	10.8%
bananas	45 mg	9%
carrot	42mg	8.4%
bow	42 mg	8.4%
milk, kefir	40 mg	8%
tomato	33 mg	6.6%
apricots	27 mg	5.4%
oranges	27 mg	5.4%
garnet	27 mg	5.4%
grapefruit	27 mg	5.4%
lemon	27 mg	5.4%
peaches	27 mg	5.4%
cherry	24 mg	4.8%
strawberry	24 mg	4.8%
raspberries	24 mg	4.8%
tangerines	24 mg	4.8%
honey	24 mg	4.8%
plums	24 mg	4.8%
cucumbers	21 mg	4.2%
zucchini	21 mg	4.2%
watermelon	21 mg	4.2%
grapes	18 mg	3.6%
melon	18 mg	3.6%
persimmon	15 mg	3%
cranberry	15 mg	3%
apples	12 mg	2.4%
pears	12 mg	2.4%
pineapple	12 mg	2.4%

Tryptophan in dietetics

Now in any pharmacy you can buy a drug containing this substance. However, doctors have developed a "tryptophan diet".

Every day, the human body needs 350 grams of food with tryptophan. Scientist Luca Passamonti is an adherent of this diet, he claims that it reduces aggressiveness and even helps prevent suicides, although it is not known how much.

The need for tryptophan for a person per day, on average, is only 1 gram. The human body does not produce tryptophan on its own. However, the need for it is very high, since it is involved in the structure of protein. Protein depends on the levels at which the human nervous and cardiac systems will work.

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 22 standard amino acids that is 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 sometimes occur in naturally produced peptides (eg, the marine poisonous peptide, contrifan). Structurally, tryptophan is interesting in that it contains an indole functional group. | Amino acid]] is essential, as evidenced by its effect on growth in rats.

Isolation of tryptophan

In 1901, Frederick Hopkins pioneered the isolation of tryptophan using casein hydrolysis. From 600 g of unrefined 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 moiety and subsequent reductive decarboxylation, indole-3-glycerol phosphane is produced, which, in turn, is converted to indole. At the last stage, tryptophan synthase catalyzes the formation of tryptophan from indole and. In industry, tryptophan is also produced biosynthetically, based on fermentation 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 overexpression of tryptophan operons. The conversion is catalyzed by the enzyme tryptophan synthase.

Function

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

Serotonin (neurotransmitter) is synthesized through tryptophan hydroxylase. Serotonin, in turn, can be converted to melatonin (a neurohormone) via N-acetyltransferase and 5-hydroxyindole-O-methyltransferase. Nicotinic acid is synthesized from tryptophan, with kynurenine and quinolinic acid acting as key biosynthetic intermediates. Auxin (phytohormone), when converting sieve elements of tryptophan apoptosis into auxins.

Fructose malabsorption and lactose intolerance are responsible for improper absorption of tryptophan in the intestines, decreased blood tryptophan levels and depression. In bacteria that synthesize tryptophan, high cellular levels of this activate a repressor protein that binds to the tryptophan operon. The binding of this repressor to the operon prevents the transcription of DNA, which encodes enzymes involved in tryptophan biosynthesis. Thus, high levels of tryptophan prevent tryptophan synthesis through a negative feedback loop, and when tryptophan levels in cells are reduced, 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 the internal and external cellular levels of tryptophan.

Tryptophan in food

Tryptophan is a common constituent of most protein foods or dietary proteins. It is found in particularly high amounts 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 widespread belief that turkey contains a particularly high amount of tryptophan, this substance is equally present in the body of most birds. There is also a myth that tryptophan is not enough in plant protein; in fact, tryptophan is found in significant quantities in almost all forms of vegetable protein, and in some even in very large quantities.

Use as a dietary supplement and medicinal product

There is evidence that blood tryptophan levels are not very influenced by dietary changes, but some time ago tryptophan was available in health food stores as a dietary supplement. Clinical studies have shown mixed results regarding the efficacy of tryptophan as a hypnotic, 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 effect, and when used together with other antidepressants, it acted as their enhancer. However, the reliability of these clinical trials has been challenged by the lack of formal oversight. In addition, tryptophan by itself cannot be used to treat depression or other serotonin-dependent conditions, but it may be useful for understanding the chemical pathways that could re-energize pharmaceutical research.

Metabolites

The tryptophan metabolite, (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, rapidly decarboxylate serotonin (5-hydroxytryptamine or 5-HT). However, serotonin has a relatively short half-life as it is rapidly metabolized by monoamine oxidase. Due to the conversion of 5-HTP to serotonin in the liver, exposure to serotonin in the heart can pose a significant risk of heart valve disease. The primary product of the liver enzyme tryptophan dioxygenase is kynurenine. It is marketed 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 as sold under the Supplements Act. Since the quality of dietary supplements is now regulated by the US FDA, manufacturers can sell products with ingredients that meet the label, but this does not guarantee the effectiveness of such products.

Tryptophan Supplements and SEM

In 1989, there was a major outbreak of tryptophan-related eosinophilia-myalgia syndrome (EMS), 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 epidemic. The very fact that Showa Denko used genetically modified bacteria to produce L-tryptophan has given rise to speculation that genetic engineering is responsible for these troubles. However, the methodology used in the initial epidemiological studies has been criticized. An alternative explanation for the 1989 SEM outbreak is that high doses of tryptophan can produce metabolites that inhibit normal histamine degradation, and that excess histamine can in turn induce SEM. In 1991, most of tryptophan was phased out in the United States, and other countries followed suit. However, tryptophan was still marketed for the production of 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 contamination was detected and the purification 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 nevertheless raised the following concerns:

"Based on the scientific evidence currently available, we cannot determine with certainty that the occurrence of SEM in susceptible individuals consuming L-tryptophan supplements is due to L-tryptophan content, impurities found in L-tryptophan, or - for yet unknown external factors ".

Since 2002, L-tryptophan has been marketed in the United States in its original form. There are several high quality sources of L-tryptophan available in many of the largest health food stores across the country. Tryptophan continues to be used in clinical and experimental research. In recent years in the United States, prescription pharmacies and some mail order and retail outlets 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, in particular as a means to increase responses to antidepressants.

Turkey meat and drowsiness

It is believed that excessive consumption of turkey meat leads to drowsiness, due to the high levels of tryptophan it contains. However, the amount of tryptophan in turkey is comparable to most other meats. In addition, drowsiness that occurs after a meal may be related to what other food, besides turkey, the person ate and, in particular, what carbohydrates. In animal and human studies, ingestion of food rich in carbohydrates has been shown to induce release. Insulin, in turn, stimulates muscle absorption of large, neutral branched-chain amino acids (BCAAs) rather than tryptophan (an aromatic amino acid), thereby increasing the ratio of tryptophan to BCAAs in the bloodstream. The resulting increase in this ratio of tryptophan to BCAA in the blood reduces competition with large neutral amino acid transporters (transporting both BCAA and aromatic amino acids), which leads to the absorption of tryptophan across the blood-brain barrier in the cerebrospinal fluid (CSF). After entering the CSF, tryptophan is converted to serotonin at the junction of the nuclei along the normal enzymatic pathway. The resulting serotonin is further metabolized by the pineal gland to melatonin. Thus, the data indicate that "postprandial sleepiness" may result from eating heavy, carbohydrate-rich foods that indirectly increase the production of melatonin, which in turn promotes sleep.

Tryptophan is an essential amino acid that regulates human mood, normalizes sleep, and has a calming effect. The human body is not capable of producing it. The source of this amino acid is food and biologically active substances, which are prescribed if it is impossible to replenish the tryptophan deficiency with the help of nutrition. They are generally well tolerated but should be consumed in limited quantities.

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Benefit and harm

Tryptophan is essential for the normal functioning of the body. With its lack, the metabolic process slows down, which leads to physical and mental malaise. It has a wide range of useful properties:

• reduces the feeling of hunger;
• normalizes appetite, which is important for losing weight;
• promotes faster saturation of the body;
• minimizes the need for foods containing a large amount of carbohydrates;
• increases the production of growth hormone, which is especially important in childhood;
• relieves PMS symptoms;
• helps to cure bulimia and anorexia.

Tryptophan is a natural antidepressant that:

• decreases aggressiveness, nervousness, irritability;
• the process of falling asleep is faster;
• emotional stress decreases;
• sound and healthy sleep is provided;
• prevents the risk of depression;
• concentration of attention increases;
• the risk of headaches and migraines is reduced;
• the craving for alcoholic beverages is overcome.

Having enough tryptophan in the human body improves health and well-being.

Despite the extensive list of useful properties, this protein also has negative qualities:

• With reduced immunity, additional consumption of the amino acid can provoke the development of a malignant neoplasm or strengthen the existing one.
• Tryptophan enhances the sedative effect of antidepressants and sedatives. During the period of therapy with these agents, it is recommended to limit the intake of the amino acid.
• Allergic reactions are possible, especially with individual intolerance to the products in which it is contained.

Daily requirement and tryptophan deficiency

The daily intake of tryptophan depends on the health status, age of the person and the presence of chronic diseases. Nutritionists believe that the daily requirement for this amino acid is 1 g. Doctors recommend calculating the daily allowance according to the formula: for each kilogram of weight, 4 mg of the substance is needed. For example, an adult weighing 60 kg needs 240 mg of tryptophan per day.

You should know that this substance is capable of accumulating in the body. The maximum allowable dose is 4.5 g per day. When taken above the norm, an excess of the amino acid occurs. Excessive use leads to negative consequences:

• pain in muscles and joints;
• increased body temperature;
• general weakness, shortness of breath;
• swelling of the limbs;
• development of pneumonia, myocarditis, neuropathy;
• in the most severe cases, a tumor may develop in the bladder.

Most often, the negative consequences arise from excessive intake of dietary supplements containing tryptophan, while the consumption of food is not dangerous.

Laboratory studies on animals have shown that a lack of tryptophan reduces life expectancy by half. Lack of this amino acid in the diet is manifested by signs of protein deficiency, namely:

• general weakness;
• headache;
• slow wound healing;
• swelling;
• weight loss;
• the development of vitamin deficiency (pellagra);
• impaired growth of children;
• decreased serotonin levels;
• the development of insomnia, depression, irritability;
• hair loss;
• increased body weight.

The lack of a substance is aggravated by:

• excessive consumption of sugar and proteins;
• alcohol and smoking abuse;
• diabetes mellitus;
• hypoglycemia;
• hereditary disorder of tryptophan synthesis.

Use for weight loss and muscle building

Tryptophan is essential when you are gaining muscle mass. This amino acid is an element of protein molecules and enhances the release of growth hormone, which has a pronounced anabolic effect and accelerates the process of muscle building.

Tryptophan is converted to serotonin, which regulates sleep, mood, appetite and satiety. This allows the person to avoid overeating and to follow a low-carb diet.

Tryptophan as a sports nutrition is recommended to be combined with other dietary supplements and vitamins. The synthesis of niacin and serotonin is impossible without their participation. In this case, you need to ensure that you have enough folic acid, magnesium, vitamins B6 and C. Sports supplements with tryptophan are recommended at all stages of training.

The amino acid improves well-being and overall health, as well as aids in faster recovery from exercise, fat loss and muscle gain.

Studies have been conducted that have shown that when taking supplements of this amino acid, the duration and effectiveness of training increased 2 times.

Foods that contain tryptophan

This amino acid is found in various foods:

1. 1. Cereals and cereals. It is especially abundant in buckwheat, millet, oatmeal, barley and pearl barley.
2. 2. Vegetables and fruits. Tryptophan is abundant in spinach, turnips, cabbage (white cabbage, broccoli, kohlrabi, Peking cabbage). From fruits, bananas, oranges, melons can be distinguished.
3. 3. Dried fruits. Thanks to quality dried fruits, you can increase the level of tryptophan in the body. Dates and dried apricots are preferable.
4. 4. Dairy products. Dutch cheese is the leader in amino acid content. It is followed by cottage cheese, kefir and milk. However, it is recommended to choose foods with a high fat content.
5. 5. Juices. It is especially recommended to drink tomato juice, as well as a fruit and berry mix.
6. 6. Animal and vegetable oils. Linseed oil, sardine oil, and cod liver are especially prominent in this category.
7. 7. Meat products. The amino acid is found in rabbit, turkey, chicken, veal, beef, beef liver and chicken eggs. There is a small amount in pork.
8. 8. Fish and seafood. Red fish and black caviar are leading in this list. Then there are squid, herring, salmon, pollock, halibut, pike perch, carp, mackerel. Kelp and spirulina algae are rich in tryptophan.

The table shows the tryptophan content of foods.

Product	Content (mg in 100 g of product)
Red caviar	960
Dutch cheese	780
Peanuts / almonds / cashews	750/630/600
Processed cheese	500
Rabbit meat, turkey	330
Horse mackerel	300
Sunflower seeds	300
Chicken	290
Peas, beans	260
Veal / beef	250/220
Cod	210
Fat / low-fat cottage cheese	210/180
Chicken eggs	200
Chocolate	200
Pork	190
Buckwheat / oat / pearl barley	180/160/100
Perch	170
Mushrooms	130
Pasta	130
Fried / boiled potatoes	84/72
boiled rice	72
Rye bread	70
Greens (dill, parsley)	60
Raisins, cabbage	54
Bananas	45
Carrots, onions	42
Milk, kefir	40
Tomatoes	33
Oranges, grapefruit, lemon	27
Strawberry, raspberry, tangerine, honey, plum	24
Cucumbers, watermelon	21
Apples	12
Grapes	18

For the successful assimilation of this amino acid, B vitamins, iron, magnesium and fast carbohydrates are needed.

Drugs

In some situations, food intake is not able to increase tryptophan levels. In this case, doctors prescribe the intake of tablets containing this amino acid. Medicines are widely available in pharmacies, as they are produced by various pharmaceutical companies.

Medicines with amino acid:

Pharmacodynamics

The instructions for use indicate that the amino acid is involved in the synthesis of serotonin and melatonin, as well as hormones that affect mood. Taking pills eliminates depression, sleep disturbances, irritability, and reduces the frequency of mood swings.

Tryptophan drugs improve the condition during the treatment of alcohol and nicotine addiction. The drug is well absorbed from the digestive tract.

Indications for use

Tryptophan is prescribed for:

• depression;
• bad mood or mood swings;
• seasonal functional disorders;
• neurosis;
• bulimia, overeating, obesity;
• anxiety, aggressiveness and irritability;
• migraines and headaches;
• sleep disturbance;
• premenstrual syndrome;
• chronic fatigue syndrome.

Tryptophan is also used in the complex treatment of alcohol and nicotine addiction.

Mode of application

The tablets can be taken at any time of the day. If you take the remedy during the day, you can achieve an increase in mood, mental stability. If in the evening, then sleep improves. Tablets are recommended to be taken 30 minutes before meals, washed down with water or juice. Milk and other protein drinks are not recommended. The exact dosage should be determined by the doctor, taking into account individual indicators.

For chronic insomnia, 1-3 g is prescribed before bedtime. For alcohol and drug addiction, 1-4 g 3-4 times a day with food rich in carbohydrates. The daily dose should not exceed 8 g.

Contraindications and side effects

The amino acid intake is contraindicated in the following conditions:

• concomitant use of other drugs for the treatment of diseases of the nervous system;
• pregnancy and lactation;
• individual intolerance to amino acids;
• oncological diseases.

While taking the drug, the following negative consequences are possible:

• dry mouth;
• violation of appetite;
• allergic reaction;
• drowsiness or hyperactivity.

All symptoms will disappear after the drug is canceled.

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The site provides background information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!

Tryptophan is an irreplaceable amino acid, which is necessary for the synthesis of proteins in all cells of the body, as well as the formation of two substances - serotonin and melatonin, which actively influence the processes in the central nervous system.

Chemical formula of tryptophan

The amino acid tryptophan has the following chemical formula:

The formula can be arranged in the form shown above, or in a different orientation, for example, six- and five-membered rings at the bottom, and the chain of the radical (CH 2 - CH (NH 2) - COOH) looks up. The formula can be positioned as it is most convenient for various theoretical calculations, measurements, etc.

What is tryptophan?

Tryptophan is an amino acid that is needed for the synthesis of its own proteins in every cell of the human body. Since tryptophan is not synthesized in the human body, this amino acid is one of the irreplaceable ones that must be supplied with food so that there is no deficiency and, as a result, various diseases.

As a component of proteins, tryptophan is included in many protein molecules, including fibrinogen (a protein that ensures the formation of a blood clot on a damaged vessel), gamma globulins (antibodies to microbes produced by B-lymphocytes), casein, and others.

By its chemical structure, tryptophan belongs to aromatic amino acids that contain aromatic cyclic indoles. Due to the peculiarities of its structure, tryptophan is unstable in an acidic medium (it is destroyed by the action of acids), it is poorly soluble in water, moderately soluble in ethyl alcohol when heated, and insoluble in diethyl ether.

In addition, there are two optical isomers (atomic conformations) of the tryptophan molecule - levorotatory and dextrorotatory. The levorotatory isomer is called L-tryptophan, where the letter L stands for "left". And the dextrorotatory isomer is called D-tryptophan, where the letter D, respectively, means "right". The left and dextrorotatory isomers differ from each other only in the location of the amino group (NH 2). So, if the tryptophan formula is positioned as shown in the figure below, it can be seen that the amino group is located on the left, and the UN group is on the right. This arrangement is called L-tryptophan. If the amino group is on the right and the UN is on the left, then it will be D-tryptophan.

Usually, a mixture of levorotatory and dextrorotatory isomers is present in solution, but only L-tryptophan has biological activity. This explains the fact that L-tryptophan is used as a component for dietary supplements or as a medicine in research.

Under the abbreviation 5-HTP-tryptophan or simply 5-tryptophan This refers to a substance called 5-hydroxytryptophan, which is formed in a chain of biochemical reactions during the conversion of tryptophan to serotonin. Hydroxytryptophan is also an amino acid and is involved in protein synthesis in cells of all human organs. Currently, in Europe and the United States, 5-hydroxytryptophan is sold as a dietary supplement that improves sleep, improves mood, reduces the severity of depression, etc.

The role of tryptophan in the human body

The biological role of tryptophan in the human body is enormous. In addition to the fact that tryptophan is a part of a large number of proteins, which are synthesized defective in the absence of this amino acid, it is also a precursor for the formation of serotonin, melatonin and nicotinic acid (vitamin PP). To understand the biological role of tryptophan, it is necessary to know its biochemical transformations in the human body.

Dietary tryptophan is mainly used for the synthesis of proteins and melatonin. The remaining small portion of tryptophan can be used in three biochemical pathways, such as:

• Kinurenine way - in the course of a cascade of biochemical reactions, oxidation and destruction of six- and five-membered rings-rings with the formation of kynurene and anthranilic acids occurs. Further, these acids enter into other reactions, during which nicotinic acid and acetyl-S-CoA are formed.
• Serotonin pathway - during biochemical reactions, 5-hydroxytryptophan, serotonin and melatonin are formed.
• Indole path - tryptophan is destroyed with the formation of indole derivatives, which are then excreted in the urine.

Accordingly, the biological role of tryptophan consists of the fact that, on the one hand, it is a building "brick" for the body's own proteins, and on the other hand, it is needed for the synthesis of the most important biologically active compounds - serotonin, melatonin and nicotinic acid. This means that a violation of the metabolism of tryptophan or its deficiency will lead to the synthesis of defective proteins, lack of vitamin PP, serotonin or melatonin. And then all these disorders at the level of biochemistry will begin to manifest themselves with various symptoms.

For example, a deficiency of tryptophan in food does not allow the body to synthesize complete proteins, as a result of which the immune response and blood clotting are impaired, since tryptophan is a component of gamma globulins and fibrinogen. And without tryptophan, gamma globulins are defective, as a result of which they cannot fully perform their function of destroying pathogenic microbes and infected cells, which is manifested by immunodeficiency with frequent, protracted, severely ongoing chronic infections. Fibrinogen without tryptophan also turns out to be defective, as a result of which, if a vessel is damaged, the blood clot that closes the hole turns out to be defective, bleeding does not stop for a long time, etc.

Also, with a deficiency of tryptophan in food, a sufficient amount of vitamin PP (nicotinic acid) is not synthesized in the liver and intestines, as a result of which there is an increased need for this vitamin. And the lack of niacin, in turn, leads to disorders of the thyroid gland and pellagra - a disease manifested in the form of dermatitis, diarrhea, neuritis, paralysis of the limbs and dementia. The introduction of tryptophan into the diet of a patient with pellagra leads to a cure of the disease.

If tryptophan ingested with food is mainly used for the synthesis of nicotinic acid, then very little remains for the formation of serotonin and melatonin in the brain cells, which leads to a deficiency of serotonin and melatonin. And the lack of serotonin and melatonin, in turn, leads to depression, mental disorders, anxiety, sleep disorders and other mental illnesses. Since serotonin cannot penetrate from the blood into the brain tissue, it is useless to enter it into the body in the form of tablets, injections, etc. Serotonin and melatonin, which ensure normal brain function, must be synthesized directly in the brain cells from tryptophan. Accordingly, insufficient supply of tryptophan to the brain leads to a deficiency of both serotonin and melatonin.

However, an increase in the level of serotonin and melatonin in brain tissues when taking tryptophan is observed only up to a certain level, and an increase in the dosage of tryptophan does not lead to an even greater production of serotonin and melatonin. On the contrary, all the excess tryptophan that enters the body goes to the synthesis of nicotinic acid or breaks down to indole compounds and is excreted by the kidneys. Thus, it is clear that tryptophan should be taken in small dosages to increase serotonin and melatonin levels in the brain. Therefore, when treating with tryptophan, a huge role is played by the selection of individual dosages that would ensure the synthesis of serotonin and melatonin in the maximum possible amount and do not burden the liver and intestines with the need to transform the excess amino acid into vitamin PP and indole compounds. It has been found that taking too much tryptophan even increases the symptoms of mental disorders.

The effect of tryptophan for the treatment of depression is especially strong when it is used in combination with antidepressants of the group of monoamine oxidase inhibitors (for example, Iproniazide, Nialamide, Selegilin, Garmanil, Moclobemide and others), since in such cases the increase in serotonin concentration is more pronounced than when using tryptophan alone or antidepressants only.

The intake of tryptophan by healthy people who do not suffer from mental disorders leads to prolonged sleep and normalization of the sleep-wake regime. Taking tryptophan has an excellent effect in psychogenic sleep disorders (against the background of stress, emotional distress, etc.), and the achieved improvement remains even after the drug with tryptophan is discontinued.

In apparently healthy people, 5-HTP-tryptophan prolongs sleep and makes it more calm and deep. In addition, the substance reduces appetite, thereby indirectly contributing to weight loss. But excessive intake of 5-HTP-tryptophan can lead to anorexia.

What foods contain tryptophan?

Tryptophan is found in both plant and animal proteins. The largest amounts of tryptophan are found in hard cheeses, cottage cheese, milk, yogurt, fish, meat, mushrooms, oats, dates, peanuts, sesame seeds, pine nuts, and soybeans. The minimum amount of tryptophan is found in corn, so the consumption of only this cereal without the introduction of meat, fish and dairy products into the diet leads to the development of pellagra, outbreaks of which were recorded in southern Europe in the 18th century, when the population was forced to eat almost exclusively corn.

In general, plant foods contain less tryptophan than animals. But the content of this amino acid in meat is uneven - so, in the connective tissue (veins, films of meat, etc.) it is not, but in the muscle fibers themselves (pure pulp) - a lot.

Below is a list of foods that are high in tryptophan. Moreover, in the list, the products are given in descending order of the amount of tryptophan (the higher the product is to the top of the list, the more amino acids it contains):

• Red caviar of salmon fish;
• Black caviar of sturgeon fish;
• Hard cheese of the Dutch type;
• Peanut;
• Soya beans;
• Processed cheeses;
• Pine nuts;
• Halva;
• Rabbit meat;
• Turkey meat;
• Squid meat;
• Horse mackerel;
• Sunflower seeds (seeds);
• Pistachios;
• Chicken's meat;
• Herring;
• Cow meat (veal and beef);
• Salmon;
• Cod;
• Mutton;
• Cottage cheese (with normal, not low fat content);
• Chicken eggs;
• Pollock;
• Pork meat;
• Fat-free cottage cheese;
• Carp;
• Halibut;
• Zander;
• Millet;
• Sea bass;
• Mackerel;
• Oatmeal;
• Dried apricots;
• Mushrooms;
• Barley porridge;
• Pearl barley;
• Wheat flour bakery products;
• Fried and boiled potatoes;
• Dried dates;
• Boiled rice;
• Rye flour bakery products;
• Prunes;
• Parsley and dill;
• Raisins;
• White cabbage;
• Bananas;
• Bulb onions;
• Milk;
• Kefir;
• Cherry;
• Zucchini;
• Pineapples.

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What pharmaceutical preparations contain tryptophan?

Tryptophan is not sold separately in Russia; it is included in dietary supplements sold through pharmacies or specialty stores. So, the following dietary supplements with tryptophan are present on the domestic pharmaceutical market:

• NeuroDose produced by NPO PharmVILAR;
• Calm formula Tryptophan from Evalar.

In addition, many people order US-made dietary supplements with tryptophan from iherb.com.

Dietary supplements do not have strict indications for use, they can be used as an adjunct to medicines by people suffering from mental illness, and also taken by relatively healthy patients to prevent or improve general well-being (sleep, mood).

Tryptophan is also found in specialized medicinal products intended for parenteral nutrition and diet enrichment, such as:

• Aminoven;
• Aminoven Infant;
• Aminosol-Neo;
• Hepasol-Neo;
• Kabiven;
• Ketoaminol;
• Ketosteril;
• Lakzenova;
• Moriamin Forte;
• Nephrotect.

In preparations for parenteral nutrition, tryptophan is only one of the many components (amino acids, vitamins, minerals, etc.). These drugs, in contrast to dietary supplements, are used according to indications and should not be used for prophylaxis.

There is also a number of drugs that contain a combination of amino acids, among which there is tryptophan (for example, Cytovir, Timogen, Bestim, Pankragen, etc.). But these are drugs that have clear indications and contraindications for use, they cannot be taken for prophylaxis or against the background of relative health to improve sleep, mood, etc.

Thus, people who do not have serious mental disorders, but want to improve their mental state (normalize sleep, improve mood, eliminate anxiety, etc.), should take tryptophan in the form of dietary supplements available on the domestic pharmaceutical market.

As for 5-НТР-tryptophan, there is a small number of dietary supplements on the domestic pharmaceutical market containing this substance - these are 5-НТР and 5-НТР-L-Tyrosine produced by NOW International. You need to know that in Russia dietary supplements with hydroxytryptophan can also be sold in specialized sports nutrition stores. Also, dietary supplements with 5-HTP-tryptophan can be ordered at iherb.com. In Europe and the United States, 5-HTP-tryptophan supplements are sold under the trade names Cincofarm, Levothym, Levotonine, Tript-OH, etc. However, nowhere hydroxytryptophan is included in the composition of drugs, but is produced exclusively in the form of dietary supplements.

Possible negative consequences and side effects of use

You should be aware that side effects of tryptophan can cause a decrease in blood pressure, nausea, vomiting, diarrhea and loss of appetite up to anorexia. In addition, when taken in the daytime, it causes drowsiness, and when taken in the evening, it only improves sleep.

You should also know that the simultaneous administration of tryptophan in combination with antidepressants (Amitriptyline, Alprazolam, Dextromethorphan, Iproniazide, Nialamide, Selegiline, Garmanil, Moclobemide, etc.), Levodopa, Fenfluramine, Meperidine, Carbamazon, also means (LSD, Ecstasy, Cocaine, Amphetamine, MDMA, etc.) can cause serotonin syndrome due to the accumulation of excess serotonin in the brain tissues.

Serotonin syndrome initially manifests itself as bubbling and colic in the abdomen, diarrhea, flatulence, nausea, vomiting, shaking limbs, joint pain, restlessness, muscle hypertonicity, muscle twitching (tics). As the condition progresses, a manic-like state arises with a jump in thoughts, speech acceleration, sleep disturbances, increased motor activity, confusion and, possibly, disorientation in space and time. In a malignant course, serotonin syndrome can lead to profuse sweating (the patient literally bathes in sweat), a sharp increase in body temperature, masklike face and acute cardiovascular disorders. Usually, serotonin syndrome can be stopped, but with a malignant course, a fatal outcome is possible.

Separately, it should be said about the epidemic of eosinophilia-myalgia that swept in the United States at the end of the 80s of the last century, which manifested itself in severe pain and weakness in the muscles and disorders of hematopoiesis. The epidemic of this obscure disease was associated with the intake of tryptophan from the Japanese company Showa Denko, since all patients took tryptophan from this particular manufacturer. It is estimated that about 60,000 people were affected, of which 1,500 became disabled and about 30 died. An investigation was carried out, during which it was revealed that the tryptophan of a Japanese company contains more than 60 impurities. All of these impurities have been tested, but none have been able to cause anything similar to eosinophilia-myalgia syndrome. Then the effect of taking large doses of tryptophan was evaluated, thinking that this could be the cause of the eosinophilia-myalgia syndrome. But taking tryptophan in huge doses did not cause illness. Then I had to admit that the syndrome of eosinophilia-myalgia was caused by an unknown factor, but it is associated with the intake of tryptophan, since all patients drank this amino acid as a dietary supplement.

Experimental studies in rats have shown that a diet low in tryptophan increases life expectancy but also increases mortality at a young age.

As for 5-HTP-tryptophan, this substance has not been studied in as much detail as tryptophan. However, there are reports that 5-HTP-tryptophan can cause vomiting and diarrhea as side effects. Some people taking 5-HTP-tryptophan have developed eosinophilia-myalgia syndrome. In addition, an overdose of hydroxytryptophan can damage the heart valves, and when taking 5-HTP-tryptophan in combination with antidepressants, serotonin syndrome can develop. If 5-HTP-tryptophan is used in combination with carbidopa, it can cause severe nausea and vomiting, as well as scleroderma.

Tryptophan Calm Formula from Evalar

After in the section above we have provided basic information about tryptophan, its biological role, areas of application and possible complications when using it, in this part we will tell you about the dietary supplement with tryptophan most often sold in Russia and the countries of the former USSR, which is called the Formula of Calm -Tryptophan "or simply" Tryptophan ", and is produced by Evalar.

Composition and description

The dietary supplement "Calm Formula-Tryptophan" is produced by Evalar in a single dosage form - these are capsules for oral administration. The capsules themselves are painted white, and inside there is a powdery content. The product goes on sale in carton packs of 15 or 60 capsules.

Each capsule contains as active ingredients:

• Tryptophan - 1000 mg (corresponds to 125% of the daily requirement, but does not exceed the maximum allowable intake);
• Pantothenic acid - 12 mg (corresponds to 200% of the daily requirement, but does not exceed the maximum allowable intake levels);
• Pyridoxine hydrochloride (vitamin B 6) - 4 mg (corresponds to 200% of the daily requirement, but does not exceed the maximum permissible consumption levels).

As an auxiliary component, the capsules of the dietary supplement Tryptophan from Evalar contain magnesium stearate, which acts as an anti-caking agent that prevents the powder from clumping. The capsules are made of gelatin and titanium dioxide.

The shelf life of Evalar Tryptophan capsules is three years from the date of release. Store the product in a cool place at an air temperature not exceeding 25 o C.

Positive effects and action

The positive effects of taking dietary supplements Tryptophan Evalar are due to the action of its constituent components.

Thus, tryptophan, which is an essential amino acid, serves as a substrate for the formation of serotonin and melatonin in the brain. Serotonin is formed from tryptophan during the daytime, and is called the "hormone of happiness", as it provides a good mood, calmness, emotional uplift, a feeling of joy, happiness, high mental and physical performance. Serotonin also improves cognitive activity, endurance and self-control under stress, increases self-esteem, increases endurance and muscle strength. In athletes, serotonin contributes to lengthening workouts due to the fact that fatigue is perceived to be less so. It has now been proven that in people who are depressed and depressed, the level of serotonin in the brain is reduced.

Melatonin from tryptophan is produced in the brain at night. It is called "sleep hormone" because it is this substance that ensures a good quality of sleep. Melatonin makes it easier to fall asleep, makes sleep deeper and longer.

Pantothenic acid (vitamin B 5) in the dietary supplement Tryptophan Evalar helps to eliminate fatigue, sleep disorders, relieve increased fatigue and irritability. For its properties, pantothenic acid is called "anti-stress vitamin".

Pyridoxine (vitamin B 6) is needed to maintain the normal functioning of the brain and peripheral nerves, and it also participates in the synthesis of serotonin from tryptophan.

Thus, the active ingredients in the "Calm Formula-Tryptophan" dietary supplement from Evalar have the following positive effects on the human body:

• Normalize sleep-wake cycles;
• Help to adapt faster when changing time zones when flying;
• Reduce irritability, aggressiveness, anxiety, psycho-emotional stress, depressed mood;
• Accelerate and facilitate the process of falling asleep, make sleep deeper and more calm, which allows you to get enough sleep even in a relatively short period of time;
• Increase performance, both mental and physical;
• They create an upbeat mood and a feeling of peace of mind.

Indications for use

The dietary supplement "Calm Formula-Tryptophan" from Evalar can be recommended for use if a person has any of the following sensations, symptoms or circumstances:

• Being in a stressful situation;
• Frequent business trips, especially with a change of time zones;
• Any travel;
• There is a constant feeling of fear, anxiety and tension, including during air travel;
• Susceptibility to melancholy;
• Constantly bad, depressed mood, irritability;
• Disturbed sleep, difficulty falling asleep, or frequent awakenings;
• Feeling sleepy at night, sleepy during the day;
• Night shift work;
• The period of quitting bad habits (for example, smoking, drinking alcohol, etc.).

Also dietary supplements Tryptophan from Evalar can be included in the complex therapy of mental disorders along with drugs prescribed by a doctor.

Instructions for use

Capsules should be swallowed whole, without biting, splitting with a knife or trying to empty the contents out of them in any other way. It is recommended to drink dietary supplements half an hour before meals, 1 - 2 capsules, twice a day. In principle, Tryptophan Evalar can be taken at any time, regardless of food, but it is better still half an hour before breakfast, lunch or dinner. It is advisable to drink the capsules with water in an amount of at least half a glass.

You should know that it is better to drink capsules both times after lunch, for example, after work and before bedtime, since taking the drug in the daytime or morning hours can cause drowsiness and loss of performance. But reception in the evening hours (both times), on the contrary, will provide the maximum severity of the therapeutic effect with no unpleasant side effects.

The duration of the course of use is at least one month. If necessary, the course of taking dietary supplements can be extended or repeated after a short break (1 - 4 weeks).

The product is intended for use by adults over 18 years of age, therefore it is not recommended to give dietary supplements to children.

Pregnant women should also not take Evalar's Calm-Tryptophan Formula, as the risks of using the product and its possible negative effect on the fetus are not exactly known.

Contraindications

The dietary supplement "Calm Formula-Tryptophan" from Evalar is contraindicated for use if a person has the following conditions or diseases:

• Individual intolerance or allergic reactions to any components of the product;
• Pregnancy period;

Analogs

Other dietary supplements can be considered analogues of Tryptophan from Evalar, which also contain the amino acid tryptophan in their composition as the main active component. Currently, there are not many such dietary supplements, and in the domestic pharmaceutical market they include the following:

• Vita-Tryptophan from Hi-Tech Nutraceuticals or Nittany Pharmaceuticals;
• NeuroDose produced by NPO PharmVILAR.

In addition, residents of Russia and other countries of the former USSR can order dietary supplements from the American site iherb.com, which can be sent by mail, since they are not drugs. In the assortment on the website iherb.com you can choose the following analogues of the "Calm Formula-Tryptophan" from Evalar, which also contain tryptophan:

• L-Tryptophan from New Foods
• Jarrow Formulas L-Tryptophan
• L-Tryptophan from Zahler;
• L-Tryptophan from Source Naturales
• L-Tryptophan from Bluebonnet Nutrition
• L-Tryptophan by Natural Balance
• L-Tryptophan by Doctor's Best;
• L-Tryptophan from Life Extension.

The conditional analogues of Tryptophan from Evalar can be considered drugs and dietary supplements, which contain melatonin as active components, which improves sleep and increases the general adaptation of a person to existing conditions and rhythms of life. Currently, on the domestic pharmaceutical market there are the following dietary supplements and drugs with melatonin, which can be considered analogues of Tryptophan from Evalar:

• Welson;
• How Neo slept;
• Magne Good sleep;
• Melatonin;
• Melatonin Evalar;
• Melaxen;
• Melarena;
• Melarhythm;
• Sonnovan;
• Sonnorm;
• Circadin.

Also, the conventional analogs of Tryptophan from Evalar, in terms of their ability to have a sedative effect, improve mood and normalize sleep, include well-known tablets or valerian tincture, motherwort tincture, peony tincture, homeopathic tablets Nervoheel.

Tryptophan molecule

It is one of the 10 essential amino acids that the body uses to synthesize vital proteins. Tryptophan plays an important role in the functioning of the nervous system, especially in the processes associated with relaxation, rest and sleep. Dietary sources of tryptophan are red meat, dairy products, nuts, seeds, legumes, soy and soy products, tuna, shellfish, and turkey.

Why are tryptophan-rich foods good for you?

• Helps Regulate Appetite
• Helps Sleep Better
• Cheer up

Functions of tryptophan in the body

Niacin synthesis

Tryptophan has two important functions. First, a small amount of tryptophan that we get from food (about 3%) is converted into niacin (vitamin B 3) in the liver. This can help prevent symptoms associated with niacin deficiency when the intake of this vitamin is reduced.

Serotonin synthesis

Second, tryptophan is a precursor serotonin - a neurotransmitter called "Hormone of happiness"which helps the body regulate appetite, sleep and mood. Due to its ability to increase serotonin levels, tryptophan is used to treat a variety of painful conditions - most notably insomnia, depression and anxiety.

Tryptophan deficiency symptoms

Since tryptophan is one of the essential amino acids - its deficiency in the diet, can cause symptoms characteristic of protein deficiency: weight loss and growth impairment in children.

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

Also, a deficiency of tryptophan in the diet can lead to a decrease in serotonin levels. Low serotonin levels have been linked to depression, anxiety, irritability, impatience, impulsivity, inability to concentrate, weight gain, overeating, carbohydrate cravings, memory impairment, and insomnia.

What could 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 needed to convert tryptophan to niacin and serotonin. Therefore, a deficiency of vitamin B 6 in the diet can lead to a decrease in serotonin levels and / or a disruption in the conversion of tryptophan to niacin.

Moreover, some diets and environmental factors reduce the conversion of tryptophan to serotonin, including: smoking, excessive consumption of sugar, alcohol, protein, hypoglycemia and diabetes.

Symptoms of an excess of tryptophan

The high content of tryptophan in the diet, as you know, does not cause an excess of it in the body. In addition, tryptophan is prescribed for therapeutic purposes, as a medicine or dietary supplement, in doses exceeding five grams per day, and does not cause any side effects.

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 illness - eosinophilia-myalgia syndrome (EMS, ICD-10 - M35.8), which is characterized by severe muscle and joint pain, fever, weakness, swelling of the arms and legs, and shortness of breath... In addition, more than 30 deaths were associated with eosinophilia-myalgia syndrome caused by the use of tryptophan supplements.

Many experts believe that eosinophilia-myalgia syndrome was caused by a contaminant found in a batch of tryptophan from the same manufacturer and only affected a small number of susceptible individuals. However, the US Food and Drug Administration remains convinced that high doses of tryptophan are highly unsafe. Since 1989, tryptophan has been unavailable as a dietary supplement in the United States for a while.

To date, the acceptable upper intake for tryptophan is unknown.

Influence of food preparation, storage and processing methods on tryptophan content in foods

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

Interaction of tryptophan with medications

To people taking antidepressantsknown as selective serotonin reuptake inhibitors (SSRIs) (including fluoxetine, paroxetine and sertraline), you should consult your doctor before taking any other supplements or medications that also increase the amount of serotonin in your body.

Tryptophan and other foods

Vitamin B 6, vitamin C, folate and magnesium are essential for the metabolism of tryptophan. In addition, tyrosine and phenylalanine are competitors of tryptophan.

As such, some healthcare professionals believe that consumption of foods rich in tryptophan does not increase blood levels sufficiently for therapeutic benefit, and therefore tryptophan supplements should be taken to increase blood levels.

Under what conditions do you need to pay special attention to tryptophan?

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

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