Tryptophan is one of the "essential" amino acids;
"essential" in this context meaning that it cannot be
produced by the body, and must therefore be obtained from
dietary sources. The best dietary sources of tryptophan
are the animal proteins known as first class proteins
because they contain all ten essential amino acids;
principally meat, including poultry, fish and dairy
produce. Second class proteins are typically obtained from
vegetables, grains, nuts and beans, and contain some but
not all of the essential amino acids. Taken in appropriate
combinations, however, these food types can also help
provide the full range of essential amino acids.
As an essential amino acid, tryptophan has an important
general role, together with the other twenty or so amino
acids which have been identified, in the production of the
countless thousands of proteins which form much of the
body's tissue. Many of the enzymes which control the
countless biochemical reactions which are vital for health
are also formed from protein, as are the antibodies that
fight disease.
More specifically, there is good evidence that taking
tryptophan as an individual amino acid in the form of a
dietary supplement may increase the amount of serotonin
produced by the body. Serotonin has become popularly known
as the "feel-good hormone", or the body's own natural
tranquiliser, and the body's production of serotonin is
very heavily dependent on its intake of tryptophan.
The fact that tryptophan is the most organically complex of
the amino acids makes it the most expensive to obtain in
supplement form, but the importance of serotonin to health,
particularly mental health, may nevertheless make it well
worth considering in certain circumstances.
Good levels of serotonin are also required for the
production of melatonin, the hormone which is principally
responsible for the maintenance of regular cycles of sleep
and wakefulness, and consequently has a profound effect on
overall health. Tryptophan (or 5 hydroxy-tryptophan) has
therefore been commonly recommended for those suffering
from insomnia and other sleep disturbances, but it has also
been used to tackle a range of conditions including
depression, anxiety and panic attacks, migraine, obsessive
compulsive and attention deficit disorders, social phobias,
eating disorders and even autism.
Perhaps most excitement, however, has been generated by
tryptophan's apparent role in controlling the appetite.
Serotonin is known to be secreted on the digestion of
carbohydrate, helping to produce that feeling of
satisfaction and fullness following a meal which is an
important signal to the body to stop eating. There is some
evidence, therefore, that supplements of tryptophan may
help with weight loss for those following reduced calorie
control programs by reducing the sensation of hunger; in
effect by tricking the body into believing it is fuller
than it actually is.
Supplements are normally taken in three doses totalling
between 150 – 300 mg a day, preferably taken on an empty
stomach. Side effects are only very rarely seen at such
levels, and have been confined to minor digestive upsets
and headaches. Such supplementation should not be continued
for too long, however, because amino acids operate in a
complementary manner, and their proper functioning may be
disturbed if an imbalance is created through single
supplements. It is therefore not recommended that any
supplementation with tryptophan should be continued for
longer than three months, and it should be avoided in any
case during pregnancy and while taking anti-depressant
drugs. Tryptophan may also cause drowsiness and so is also
contra-indicated for use when high levels of alertness are
required, eg whilst driving. And, as always, the
holistic nature of the body's functioning should be
stressed; meaning that amino acids, including tryptophan,
are no different from any nutrient or supplement in that
they will perform correctly only when at least adequate
amounts of all the nutrients needed by the body are present.
So if taking supplements of tryptophan, you should ensure
that you continue to include good supplies of high quality
protein foods in your diet; and for maximum absorption and
optimum effect these should be taken with plentiful
quantities, including supplements if necessary, of all
necessary vitamins and minerals. But in the case of
tryptophan, in particular, it appears that vitamin B6 and
vitamin C are especially important, and in precise
proportions, if serotonin is to be released, and that 1,000
mg of vitamin C and 100 mg of B6 are required for each
2,000 mg of tryptophan.
----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm
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