Tryptophan: Benefits, Side Effects and 7 Foods – Tense Health

What is Tryptophan?

Tryptophan is an amino acid that is important for our mood and sleeps which gives a repairing and relaxing rest.

Tryptophan C11H12N2O2 is a cause of the creation of serotonin and melatonin.

Serotonin is a neurotransmitter that acts in various systems of our body, including the brain.

This makes a feeling of fresh and nice mood, good health condition along with a good appetite.

It also helps to improve memory which makes our brain smarter with time.

Melatonin1is produced in the human body naturally and it is also available in the form of tablets to have sleep.

Tryptophan offers a good night's sleep because of the properties it gives through the above two components present in the body.

Along with this tryptophan regulates metabolism during the day and has variations according to the circadian rhythm.

It works as a fighter for Insomnia and extreme tiredness from mental & physical illness.

So eat foods that are high with tryptophan before going asleep.

 

How to increase serotonin in Body?

 

Serotonin in body can be increased in two ways.

The first one is to increase amino acids in the body by consumption of foods that are given in below part of this article.

Another one is by a direct intake of 5-Hydroxytryptophan if one is facing depression problems.

Increasing serotonin in the body through natural way eating foods is more beneficial rather than intake of tablets.

 

Foods that help increase serotonin in the body

 

Pineapple contains Bromelain that is a protein which mitigates side effects associated with chemotherapy.

It also contains vitamin C and also has smaller amounts of potassium that boost serotonin levels in the body.

Cheese – It’s a delicious dairy product that is rich in tryptophan that causes an increase in serotonin.

Milk – It's the most important source of calcium that promotes bone health.

Milk is rich in tryptophan that promotes serotonin levels in the body.

People with lactose intolerant should make very little use of milk or can even concern their family doctor.

As they are unable to fully digest the sugar or lactose that is present in the milk.

Walnuts (rich in tryptophan) also offer serotonin along with other benefits including prevention from cardiac diseases.

They are also good antioxidants that stop the growth and activity of free radicals in the body.

 

What is 5-hydroxytryptophan?

It is a chemical product prepared from seeds of Griffonia Simplicifolia2 an African plant.

Hydroxytryptophan promotes the production of Serotonin in the brain and the human nervous system.

As it increases serotonin in the body it promotes good mood, relief from fatigue, and good appetite & gives a good night and quality sleep.

Researchers3 have shown that the consumption of 5-HTP through the mouth can help with -

• Depression

• Down syndrome

• Insomnia

• Obesity

• Anxiety

5 - HTP Dosage is only recommended for Depression patients consulted only through professional Doctors.

Hydroxytryptophan dosage is not recommended for a good night's sleep.

Try eating foods rich with amino acid; it can help with depression problems instead of taking pills.

7 Foods that are high in Tryptophan

You can consume Tryptophan foods for breakfast and dinner, to improve quality in sleep.

According to researchers, we should consume foods with tryptophan on a daily basis to improve the quality of sleep.

Amino Acids are a building block of human bodies.

The three most important types are Leucine, Arginine, and Glutamine.

More proteins in the food are equal to more amino acids in the body which are also good conductors of weight loss.

Below mentioned are the foods with Amino acid that can help you improve your sleep.

1. Banana

This can keep you full for a longer time with lots of proteins present in it.

If you are having a cold, avoid eating a banana as it may increase cough.

2. Whole wheat bread and Rice

Wheat bread promotes good sleep along with control in weight4.

But remember rice is also the main cause to increase weight5.

So eat it before 2 to 3 hours before you go to bed.

3. Fish

Salmon especially is rich in amino acids that promote a good night's sleep6.

4. Eggs

Eggs are a good source of protein that helps with weight loss7as well and keeps the stomach full for a longer time.

If you are eating 2 Boiled Eggs remove 1 yellow part from it and do not eat. 

The yellow part in an Egg contains a lot of heat and can be a major cause of constipation and acidity.

The more only Egg white you eat is more good for Heart, Blood pressure, and diabetes.

5. Chocolate

We all love eating Chocolate, that's because it has large quantities of cacao seeds that are rich in tryptophan.

6. Almonds and Walnuts

Almonds have higher quantities of amino acids that make you sleep faster.

Take 5 almonds daily and put in a cup of water before sleep8.

Next day morning eat those 5 almonds which will be big in size than usual.

Either do this process in the morning and eat those 5 almonds at night before sleep or vice versa.

7. Turkey

Turkey contains Arginine & is a good source of amino acids and promotes a good night's sleep.

What are the Side Effects of using Tryptophan?

Few of the side effects9of Tryptophan are as mentioned below: -

• Sleeping for a longer duration than usual

• Abdominal Pain followed by fever

• Headache for a smaller duration

• Unease and discomfort followed by vomiting

• Reduced saliva in the mouth

• Loss of appetite

 

What are the Health Benefits of Tryptophan?

• Promotes and increases the quality of sleep

• Helps with Depression problem

• Control over problems like Anxiety and stress

• Reduces body pain

 

 

So the Bottom line for this Article is: -

Tryptophan is an amino acid that carries lots of advantages including better sleep, curing insomnia, depression, and anxiety.

Foods with natural tryptophan and serotonin can help to decrease depression.

Hydroxytryptophan dosage is only in case of depression if consulted by a professional doctor.

Side effects of tryptophan are only associated with tablet dosage.