L-tryptophan is one of the essential amino acids. The body is not able to produce L-tryptophan itself. It must be supplied through food. All protein-containing foods contain the amino acid, and some are characterized by a high L-tryptophan content.
Which foods contain L-tryptophan?
The most important suppliers of L-tryptophan (each based on 100 grams of food) are:
soybeans; 590 milligrams of L-tryptophan
Parmesan cheese; 490 milligrams of L-tryptophan
tuna; 300 milligrams of L-tryptophan
cocoa powder; 293 milligrams of L-tryptophan
cashews; 287 milligrams of L-tryptophan
Peas, dried; 275 milligrams L-tryptophan
Chicken breast, raw; 267 milligrams of L-tryptophan
Salmon, raw; 209 milligrams of L-tryptophan
oatmeal; 182 milligrams of L-tryptophan
chicken egg; 170 milligrams of L-tryptophan
L-tryptophan is not water-soluble and can withstand high heat almost unscathed. Therefore, foods can meet the L-tryptophan requirement even when cooked.
Why does the body need L-tryptophan?
L-tryptophan is considered a natural remedy for depression. In highly developed industrial countries, L-tryptophan deficiency is rarely diagnosed. High levels of stress and long-term stress can increase the need for essential amino acids. This can be balanced by a healthy diet and the intake of L-tryptophan.
How does L-tryptophan work in the body?
The L-tryptophan level cannot be adjusted arbitrarily by increasing the consumption of certain foods, because L-tryptophan competes with the amino acids L-valine, L-isoleucine, L-leucine, L-phenylalanine and L-tyrosine when it comes to penetrating the blood-brain barrier. When carbohydrates are consumed in addition to protein-containing foods, insulin secretion is increased. This leads to increased absorption of the amino acids L-valine, L-isoleucine and L-leucine in the muscles. This weakens the competition at the blood-brain barrier and increases the absorption of L-tryptophan as well as L-phenylalanine and L-tyrosine in the brain.
This connection also explains the positive effect of milk with honey when falling asleep.
How much L-tryptophan should be consumed daily?
L-tryptophan cannot be produced by the body and must therefore be supplied through food.
So far, the German Nutrition Society (DGE) has not issued any recommendations on the daily L-tryptophan requirement, as this is not easy to determine. The guideline for adults is around 3.5 to 6 milligrams per kilogram of body weight per day.
The Effects of L-Tryptophan
L-tryptophan has a mood-enhancing effect.
L-tryptophan is receiving a lot of attention in medical research, particularly because of its mood-enhancing effect. It is able to stimulate the production of certain hormones. L-tryptophan can be converted into the body's own neurotransmitter serotonin. Serotonin deficiency can lead to depression, among other things. L-tryptophan is used successfully in patients with depressive moods and anxiety. A study by the Handley/Dunn/Waldron/Baker research group in 1980 showed signs of a lack of L-tryptophan in women who suffered from postpartum depression after the birth of their child.
L-tryptophan helps against sleep disorders
L-tryptophan is used as a medication to treat sleep disorders. It naturally promotes restful sleep.
L-tryptophan reduces stress
It is believed that people who are exposed to high levels of stress have a higher need for the essential amino acid L-tryptophan. The results of several studies suggest that L-tryptophan can help to significantly reduce stress and anxiety.
L-tryptophan strengthens memory
Several studies in recent years have shown that L-tryptophan increases cognitive performance and strengthens memory.
L-tryptophan supports weight loss
A diet containing L-tryptophan can be helpful when dieting and can help reduce excess weight more quickly. The mood-enhancing effect of L-tryptophan also reduces the mood swings that often occur when dieting.
L-tryptophan can reduce cravings for alcohol
The results of studies on the effect of L-tryptophan on alcohol-dependent people are interesting. It was found that the majority of people had a lower craving for alcohol when they ate foods with a high L-tryptophan content. However, the effect was not the same for all alcohol-dependent people tested. In some cases, a diet with a high L-tryptophan content had the opposite effect and increased the craving for alcohol.
L-tryptophan increases athletic performance
The amino acid improves training performance and increases the endurance of athletes via the serotonin system.
In summary, it can be said that the effects of L-tryptophan on health, which have been tested in numerous studies, are promising.
First and foremost, it is effective against depressive moods and anxiety. The stress-reducing and sleep-promoting properties of the amino acid are also highly valued.
All previous experience suggests that the optimal daily requirement of L-tryptophan must be considered individually for each person.
L-tryptophan is available in tablet and capsule form.
Side effects of L-tryptophan
L-tryptophan is a natural dietary supplement. Patients who adhere to the recommended dosage experience hardly any side effects. If L-tryptophan is used in too high a dosage, side effects such as excessive sweating, dizziness and nausea can occur.
Preparations containing L-tryptophan should not be taken during pregnancy as there is a risk of a negative effect on the fetus. Previous results on taking the supplement during breastfeeding show positive effects, but have not yet been sufficiently confirmed.
Interactions of L-tryptophan with other medications
Since L-tryptophan is a precursor of serotonin, it should not be taken in conjunction with other serotonin active ingredients. It is also recommended that L-tryptophan should not be used at the same time as antidepressants.
This can lead to the accumulation of excess serotonin in the brain, known as "serotonin syndrome." Serotonin syndrome can result in sleep disorders, diarrhea, dizziness and excessive sweating.
