L-Tryptophan specific functions

1. Mood regulation
2. Sleep regulation
3. Cognition & Memory enhancement
4. Neurotransmission
5. Immune system support
6. Energy balance and DNA repair
7. Nitric oxide synthesis
8. Hormone regulation
9. Antioxidant properties
10. Brain development and function
11. Gut health
12. Protein synthesis

Read the master article  to learn the details about how L-Tryptophan do all this 12 claims:

Boost your brain and optimize neurotransmitters with L-Tryptophan – Outstanding 100% plant based nootropic

Of all the 9 essential amino acids, L-Tryptophan is one of the most uncommon amino acid. It is found in a very small percent in the human proteins. However, L-Tryptophan is as essential as all the other 8 EAAs in order to sustain life.

The popularity of L-Tryptophan is given by the fact that it is the only precursor of serotonin, also known as “the hormone of happiness”. Without having the right amount of bioavailable L-Tryptophan (this is important), the body cannot produce the needed amount of serotonin.

  1. Overview of the brain and the functions of L-Tryptophan

This amino acid has a bunch of other roles, which will be discussed further in detail. Besides being a precursor for serotonin (neurotransmitter), L-Tryptophan is also a precursor for melatonin (neurohormone, also known as “the sleep hormone”), beta-endorphin, vitamin B3 (Niacin), kynurenine (its metabolite – 95%) and auxins (a class of phytohormones).

Nowadays, depression and anxiety are, unfortunately, as common as never before. Therefore, doctors and scientists make their best to deal with this current and to find proper solutions to solve the problems.

One of the most common supplements used in depression is 5-HTP, also known as 5-hydroxi-tryptophan. As you will read this article, you will be to tell the difference between L-tryptophan and 5-HTP and you will know why the use of L-Tryptophan may be superior to the use of 5-HTP.

One thing is for sure: The human body cannot synthesize this essential amino acid by itself and it must be obtained through diet. It is more than obvious that people need a naturally achieved good mood in order to be of service to themselves and to the ones around them.

Let’s dive into the details about L-Tryptophan and its functions, benefits and uses. Enjoy!

2       L-Tryptophan and Essential Amino Acids in Brain Health and nootropic

L-Tryptophan is the most important mood-stabilizing amino acid of all the 9 EAAs. This amino acid has other essential roles. The roles and pathways will be presented in detail.

2.2      L-Tryptophan – The Most Important Essential Amino Acid for Mood, Cognition & Behavior

To begin with, L-Tryptophan, like all the other amino acids in Thot Aminos formula, is an essential amino acid, therefore it needs to be supplemented from an outside source: foods rich in L-Tryptophan or highly efficient supplements. The body cannot produce essential amino acids, but they are all vital for the body to accomplish its functions.

Thot Nutrition offers the highest quality ingredients ON THE PLANET 

(The partner companies from Japan are ranked Nr. 1 and Nr. 2 In the world classification for Essential Amino Acids Producers)

Known for its mood regulating effects, L-Tryptophan is indispensable for brain health, mood and social behavior. 

3.1      L-Tryptophan is a very important ESSENTIAL amino acid

• L-Tryptophan cannot be produced by the body and must be obtained through diet.
• EAAs should be consumed in a balanced proportion since they work together to support all body functions. However, in specific situations (physical work, mental work, lack of sleep, intense overall effort, burnout etc.), one or more essential amino acids are needed in greater quantity in order to regain this balance.
• For the ones who are not able to consume and/or extract enough EAAs through diet alone, supplementing with EAAs becomes a must.
• There are various L-Tryptophan rich foods. However, as you may have already read in our main article, the human body generally has trouble digesting, extracting, absorbing, properly folding and using essential amino acids,including L-Tryptophan. This comes with aging and appears due to the lack of enzymes (you already know about the vicious cycle from the previous articles).

3.2      L-Tryptophan’s FUNCTIONS in the Human Body

Ok. Now that you have the big picture, we will go deeper into each benefit for L-tryptophan. For the ones who want to jump to the conclusion, this is the boring part. For the ones who are interested in learning about their body… Well… Enjoy!

L-Tryptophan has several crucial functions in the body:

3.2.1       L-Tryptophan helps in MOOD REGULATION

One of the most well-known roles of tryptophan is its involvement in the production of serotonin. L-Tryptophan is the onlyprecursor of serotonin! This is important and it is more than obvious that if you have adequate levels if L-Tryptophan, you can produce adequate levels of serotonin.

Serotonin is known as the “happiness molecule”. It is a neurotransmitter that influences mood, emotions, cognition and behavior.When your body produces serotonin, you experience happiness, calmness, and a state of wellbeing.

When your body is low on serotonin, you are more likely to experience depression, anxiety, insomnia, pain, seasonal affective disorder or chronic fatigue.

3.2.2       L-Tryptophan helps in SLEEP REGULATION

SLEEP is one of the main essential pillars in longevity, together with air and breathing, water and hydration, food and feeding, physical activity and sports, sexual energy and sexual activity and mind and meditation.

Compromising sleep quality compromises both healthspan and lifespan. Nowadays, especially in the city life, sleep patterns are far away from the natural cycles, troubling all of the body’s functions. L-Tryptophan contributes to sleep regulation by being a precursor of melatonin.

Melatonin is known as “the sleep hormone” and tells the body when it’s time to sleep. Low levels of melatonin are heavily associated with both mental and physical imbalances. Our circadian cycle has specific hours for each organ to be active. Messing with the body’s natural „timetable” comes along with very expensive bills to pay over time.

3.2.3       L-Tryptophan helps in COGNITION & MEMORY ENHANCEMENT

Insufficient Tryptophan can cause memory loss, while supplementing may enhance memory in healthy adults.[1]

Tryptophan primarily acts as a nootropic by being a precursor of serotonin. In addition, L-Tryptophan supplementation leads to increased levels of other neurotransmitters like melatonin and beta-endorphin[2].

Research shows that tryptophan and serotonin play a significant role in memory [3]. Boosting serotonin in the brain improves cognition, while lowering serotonin levels through tryptophan depletion has the opposite effect. Low levels of tryptophan also have negative effects on focus, mood and positivity[4].

3.2.4       L-Tryptophan helps in BODY WEIGHT OPTIMIZATION [5]

There was a notable correlation between dietary tryptophan intake and a reduced risk of obesity and type 2 diabetes. In this study, a significantly longer sleep duration may have been an important element in improving the results.

3.2.5       L-Tryptophan helps in HORMONE REGULATION

Tryptophan has been observed to elevate not just serotonin levels but also increase growth hormone and prolactin[6].

3.2.6       L-Tryptophan helps in IMMUNE SYSTEM SUPPORT

Tryptophan plays a vital role in supporting a healthy immune system by participating in the production of immune cells and antibodies. This active involvement helps protect the body against infections and diseases.

3.2.7       L-Tryptophan helps in ENERGY METABOLISM, DNA REPAIR and CELL FUNCTIONS

Tryptophan serves as a precursor to niacin (vitamin B3), playing a crucial role in energy metabolism, DNA repair, and various cellular functions. Approximately 60 mg of tryptophan yields 1 mg of niacin defined as 1 mg niacin equivalent (NE)[7].

3.2.8       L-Tryptophan helps in BOOSTING EXERCISE PERFORMANCE [8]

The conversion of Tryptophan into kynurenine is associated with the production of nitric oxide. Nitric oxide contributes to vasodilation, playing a role in the regulation of blood flow and blood pressure.

Researchers suggested that extended exercise duration might be due to heightened pain tolerance resulting from Tryptophan supplementation[9].

3.2.9       L-Tryptophan helps in PROTEIN SYNTHESIS

Tryptophan is crucial for making proteins needed for tissue repair, enzymes, and other essential biological functions.

3.3      Therapeutical uses for L-Tryptophan

Although this article is not about medical advice of any kind, although the purpose of this article is in educating the people towards a healthy lifestyle, which can naturally prevent disease, we cannot ignore the fact that nutrients like L-Tryptophan and the others have been discovered to have some medical uses. L-Tryptophan, the natural form of the amino acid lysine, has several recognized therapeutic applications. These are the main ones:

3.3.1       Depression and Anxiety:

L-tryptophan is a precursor for serotonin, a neurotransmitter that plays a key role in regulating mood. Serotonin is known as the “happy hormone” as it leads to feelings of well-being and happiness.

Some studies have suggested that L-tryptophan supplements may help improve mood and lower the symptoms found in depression and anxiety. 5-HTP and Tryptophan are considered as natural alternatives for the treatment of depression[10].

Low levels of Tryptophan and serotonin in the brain are associated with ADHD. Studies have found that children with ADHD have 50% lower than average levels of Tryptophan[11].

3.3.2       Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a form of depression experienced by many during the winter months, when there are shorter days, with shorter periods of light exposure – make no mistake, laying in the sun daily, even for 10 minutes, is gold for the overall health. SAD symptoms may include:

• difficulty waking up
• decreased energy
• weight gain & sugar craving
• difficulty concentrating
• decreased libido
• isolation
• depression & anxiety
• irritability etc.

To eliminate most of the symptoms, scientists have used light therapy. Another option may be supplementing with tryptophan in order to stimulate serotonin and melatonin production could be effective [12].

3.3.3       Insomnia and Sleep Disorders:

Serotonin, synthesized from L-tryptophan, is also converted into melatonin, a hormone that regulates sleep-wake cycles. For this reason, L-tryptophan supplements have been used to improve sleep and manage insomnia in some cases.

3.3.4       Fibromyalgia:

Fibromyalgia is a chronic pain condition related to impaired muscle metabolism. It is often associated with low serotonin levels. Some individuals with fibromyalgia could benefit from L-tryptophan supplementation. The mechanism is probably the following: it modulates serotonin levels so the symptoms are perceived differently and tolerating them is easier.

3.3.5       Premenstrual Syndrome (PMS):

Some research suggests that L-tryptophan might be helpful in managing certain symptoms of PMS, particularly mood-related symptoms. As in fibromyalgia, more research is needed on the topic, since tryptophan is not really a solution, but a useful tool.

3.3.6       Appetite Regulation and Weight Management:

Serotonin also plays a role in appetite regulation, especially when anxiety, depression, ADHD and memory loss are associated with binge eating. They have all been correlated with low Tryptophan levels.

3.3.7       Migraine Headaches:

Some studies have explored the use of L-tryptophan as a preventive treatment for migraines. Serotonin and other metabolites are involved in regulating mood and blood vessel constriction and dilation. This may explain the benefits in the case of migraines.

3.4      THE SCIENCE behind. How does L-Tryptophan work? Pathways.

Here I will expose the main metabolic reactions in the metabolism of L-Tryptophan. These is how it is transformed in the neurotransmitters and other compounds that your body needs.

1. After it is absorbed, tryptophan is transported into the brain by crossing the blood-brain barrier.
   1. But Tryptophan requires active transport and competes for the same receptors with other amino acids including tyrosine, phenylalanine, valine, leucine, and isoleucine^[13].
   1. So… make sure your body produces energy to support all these mechanisms: move your body and feed your muscles.
2. In the brain, it is transformed into 5-hydroxytryptophan (5-HTP) by the enzyme tryptophan hydroxylase.
   1. Tryptophan hydroxylase is the rate-limiting enzyme needed for serotonin production.
   1. This enzyme can be inhibited by stress, insulin resistance, magnesium or Vitamin B6 deficiency. Make sure you have adequate levels of these last two when supplementing with L-Tryptophan.
3. 5-HTP is then converted into serotonin
   1. This step is dependent on the presence of Vitamin B6
4. Serotonin converts into melatonin
   1. This requires the presence of SAM-e (S-Adenosyl-L-methionine)

Conclusion: supplementing with L-Tryptophan will increase its levels in your body, but not necessarily boost serotonin or melatonin levels in your brain. For these last steps to happen, you need to deliver the proper nutrients to your body.

More to know:

• Serotonin levels are enhanced by carbohydrates because insulin removes some of the amino acids that Tryptophan is competing with. (I am not encouraging eating carbs solely for this purpose and, of course, not any type of carbs).
• Protein rich meals decrease serotonin levels in your brain^[14].
• 80-90% of your body’s serotonin is made in your intestines. But serotonin cannot cross the blood-brain barrier. So all the serotonin that your brain needs has to be made within the brain.

Do we choose L-Tryptophan or L-5-HTP (L-5-Hidroxi-Tryptophan)?

If we talk about serotonin only, the choice is irrelevant. However, as you are already used to if you hanged enough around us, we choose to see the big picture. This being said, unlike L-Tryptophan, 5-HTP cannot be transformed into niacin or protein synthesis^[15]. Therefore, if you want to cover more functions within your body, choose L-Tryptophan.

Moreover, when it comes to neurotransmitters, you need to be very careful to keep them in balance. This means that if you have one neurotransmitter in higher quantity than the others, your brain will most probably work inappropriately^[16].

For those of you aiming for the flow state, you need to know that, bio-chemically, the flow state is reached when a perfect proportion between neurotransmitters is achieved.

What does this have to do with L-Tryptophan?

Well, let’s debug this mechanism.

Tryptophan needs active transport to the brain and competes for the same receptors as other amino acids such as tyrosine, phenylalanine, valine, leucine, and isoleucine.

As L-Tryptophan is the precursor for 5-HTP, which is the precursor for serotonin, there is another essential amino acid, L-Tyrosine, which is the precursor for L-DOPA, which is the precursor for dopamine.

The enzyme L-aromatic amino acid decarboxylase (AAAD) catalyzes both the synthesis of serotonin from 5-HTP and dopamine from L-DOPA. In other words, 5-HTP and L-DOPA compete for the same enzyme.

Other major neurotransmitters, like norepinephrine and epinephrine (known as catecholamines) depend on EAAs like L-Phenilalanine and L-Tyrosine – their precursors.

What does this mean? This means that supplementing with dopamine, serotonin and catecholamine precursors should be carefully balanced. If you decide to take L-Tryptophan, make sure you have a good source of L-Tyrosine and L-Phenylalanine as well. Using only Tryptophan or 5-HTP can override dopamine and/or catecholamine synthesis. This can result in dopamine and other catecholamine depletion.

4       THOT L-Tryptophan – KEY ELEMENTS

4.1      The Source – WHY is our L-Tryptophan no.1 in the world?

• One of the most important aspects in the supplement industry, especially when it is about the building blocks of life itself, is THE SOURCE of the supplement. Being pure, with the least possible additives, and the label matching the actual product should not even be mentioned, it should be self-evident. Thot Nutrition has been searching and found the best of the best in every possible aspect of what a product can deliver. What does this mean?
• So far, the best L-Tryptophan suppliers on the market have managed to deliver pretty effective whey-based products. Our L-Tryptophan is manufactured by the best producers in the world, with instant absorption and utilization. How many products deliver this kind of efficiency? No digestion needed (just dissolving) and no metabolizing needed (already folded properly).
• Our L-Tryptophan supplement is orthomolecular. This means it is properly folded to the left, so the body can utilize it instantly, without any other process needed prior to utilization.
• Our L-Tryptophan is plant-based. The basic protein source in nature is either plant-based or animals-based. The reality is that animals are just an intermediate organism in the life chain, build to extract essential amino acids from plants and bring it into a single organism. Thot Nutrition understands the natural order of life and uses modern technology to produce and extract all 9 essential amino acids through biosynthesis, directly from plants, avoiding all the unnecessary effects of meat consumption.
• Most L-Tryptophan products are whey-based. Animal meat and animal-based products like whey are just an intermediary form of life in the food chain, designed to deliver the whole range of essential amino acids to the human needs. Whey has passed the test of time, but modern technology brings us to the next level: take your essential amino acids directly from the source. Pure, optimized and carefully formulated by Bralgei Shackry (www.bralgei.com ).
• Our L-Tryptophan has a very low molecule. The reduced size allows it to enter places in the body other products could not even dream of. One of the secrets of its efficacy is that it can get to places others cannot, with a very high probability of surpassing the natural protection mechanisms like the blood brain barrier for the brain or the pericardium for the heart.
• In addition to that, our L-Tryptophan is high density, so you have more molecules per dose than all the products currently available on the market.

We are proud to bring Japan quality to our country via our state of art products. We deserve the best. YOU deserve the best.

5       Recommendation and posology

According to EFSA (European Food Safety Administration)^[17], L-Tryptophan supplements are reported as safe for administration. The recommended daily intake of L-Tryptophan can vary depending on a person’s age, sex, weight, and activity level.

Mean requirements for indispensable amino acids in infants, children and adolescents (WHO/FAO/UNU, 2007)^[18]

• 0.5 years: 9.5 mg x kg / day
• 1-2 years: 6.4 mg x kg / day
• 3-10 years: 4.8 mg x kg / day
• 11-14 years: 4.8 mg x kg / day
• 15-18 years: 4.5 mg x kg / day

Adverse events are mainly gastrointestinal symptoms; however, the risk incidence of gastrointestinal symptoms is very low. The “safety zone” of L-Tryptophan administration in healthy humans is below 6.0 g/d ^[19].

Taking L-Tryptophan in the evening will most probably make you feel good the next day.

Other souces recommend much higher doses. For example, the University of Michigan Health Department reccomendations^[20] :

• Lowering appetite and cravings: 0.5 – 2 g/day
• Depression or Anxiety: 2 – 6 g/day (with medical supervision)
• Chronic pain or migraines: 2 – 4 g/day in divided doses
• Sleep disorders or insomnia: 1 – 2 g at bedtime

Tips: supplement L-Tryptophan with a B-Vitamin complex that includes Vitamins B3 and B6, and magnesium. Do not forget to take all the 9 essential amino acids (order Thot Aminos), in order to prevent any imbalance that might occur, especially when we talk about L-Tryptophan and the involved neurotransmitters.

Precautions!!!

This is a first in our article, but this is important.

There is nothing random in nature. No wonder that tryptophan, of all the essential amino acids, is the lowest in concentration. This is because, although it definitely has extraordinarily important roles, raising its level too high may do more harm than good. Never forget: although we stress our bodies and push our limits day by day, balance is a must.

The most important areas to be concerned about are related to tryptophan’s antidepressant effects. Known to be an effective serotonin booster, any amateur user or professional should consider the following information.

Most of the antidepressant drugs (SSRI’s, SNRI’s and MAOI’s) rely on the same mechanism: boosting serotonin levels, one way or another. When combined with tryptophan, serotonin levels are raised even more and all combined studies are made under strict medical supervision.

So what is the danger? It is known as the Serotonin Syndrome. Do not joke with this warning. It can lead to all kinds of nasty and very serious side effects.

[1]http://www.ncbi.nlm.nih.gov/pubmed/2139731

[2]den Boer J.A., Westenberg H.G. “Behavioral, neuroendocrine, and biochemical effects of 5-hydroxytryptophan administration in panic disorder.” Psychiatry Research. 1990 Mar;31(3):267-78.

[3]Khaliq S., Haider S., Ahmed S.P., Perveen T., Haleem D.J. “Relationship of brain tryptophan and serotonin in improving cognitive performance in rats.” Pakistan Journal of Pharmaceutical Sciences. 2006 Jan;19(1):11-5.

[4] Booij L., Van der Does A.J., Haffmans P.M., Riedel W.J., Fekkes D, Blom M.J. “The effects of high-dose and low-dose tryptophan depletion on mood and cognitive functions of remitted depressed patients.”Journal of Psychopharmacology. 2005 May;19(3):267-75.

[5] Wang W, Wang X, Liu L, Liu Z, Han T, Sun C, Yang X. Dietary tryptophan and the risk of obesity and type 2 diabetes: Total effect and mediation effect of sleep duration. Obesity (Silver Spring). 2022 Feb;30(2):515-523.

[6] Winokur A., Lindberg N.D., Lucki I., Phillips J., Amsterdam J.D. “Hormonal and behavioral effects associated with intravenous L-tryptophan administration.” Psychopharmacology (Berlin). 1986;88(2):213-9.

[7] Dietary Reference Values for nutrients Summary report European Food Safety Authority (EFSA)

[8] Javierre C., Segura R., Ventura J.L., Suárez A., Rosés J.M. “L-tryptophan supplementation can decrease fatigue perception during an aerobic exercise with supramaximal intercalated anaerobic bouts in young healthy men.” International Journal of Neuroscience. 2010 May;120(5):319-27.

[9] Segura R., Ventura J.L. “Effect of L-tryptophan supplementation on exercise performance.” International Journal of Sports Medicine. 1988 Oct;9(5):301-5.

[10] Shaw K., Turner J., Del Mar C. “Tryptophan and 5-hydroxytryptophan for depression.” Cochrane Database of Systematic Revues. 2002;(1):CD003198.

[11] Johansson J., et. Al “Altered tryptophan and alanine transport in fibroblasts from boys with attention-deficit/hyperactivity disorder (ADHD): an in vitro study” Behavior and Brain Function. 2011; 7: 40.

[12] McGrath R.E., Buckwald B., Resnick E.V. “The effect of L-tryptophan on seasonal affective disorder.” Journal of Clinical Psychiatry. 1990 Apr;51(4):162-3.

^[13] Caballero B., Finer N., Wurtman R.J. “Plasma amino acids and insulin levels in obesity: response to carbohydrate intake and tryptophan supplements.” Metabolism. 1988 Jul;37(7):672-6.

^[14] Lieberman H.R., Caballero B., Finer N. “The composition of lunch determines afternoon plasma tryptophan ratios in humans.” Journal of Neural Transmission. 1986;65(3-4):211-7.

^[15] Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998 Aug;3(4):271-80. PMID: 9727088.

^[16] Serotonin and amino acids: partners in delirium pathophysiology?

^[17] Safety and efficacy of L-Tryptophan monohydrochloride and concentrated liquid L-Tryptophan (base) produced by fermentation with Corynebacterium glutamicum KCCM 80216 as feed additive for all animal species

^[18] Scientific Opinion on Dietary Reference Values for protein1 2 EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA)2, 3 3 4 European Food Safety Authority (EFSA), Parma, Italy

^[19] Comprehensive Safety Assessment of L-Tryptophan Supplementation from Clinical Studies: A Systematic Review. J Nutr. 2020 Oct 1;150(Suppl 1):2561S-2569S.

^[20] “L-Tryptophan” University of Michigan Health System