Tryptophan
Tryptophan is an essential amino acid that can not be synthesized by our body and therefore must be supplied by diet. A company of glucogenic amino acids is that their carbon skeletons can be converted into glucose and (glycine, alanine, valine, leucine, phenylalanine, tyrosine, aspartate. Glutamate, proline, arginine, serine, threonine.). It also belongs to the group of aromatic amino acids those with aromatic rings in its molecule such as phenylalanine, tyrosine and tryptophan. The dietary tryptophan is taken up by neurons that use it for the synthesis of serotonin.
Properties of tryptophan
* An essential amino acid helps the body produce its own proteins.
* Tryptophan is essential for the brain to produce brain neurotransmitter serotonin.
* As sleep-inducing as serotonin is a precursor of the hormone melatonin which regulates the daily cycle of sleep-wakefulness.
* In some cases it may be observed an antidepressant effect because it increases the level of serotonin in the brain.
* Tryptophan may be useful in obesity or overweight problems where the anxious component is important (problems with Bulimia). The Tryptophan enhance production of the neurotransmitter serotonin and anxiety influences the food, its use is interesting in people with appetite control dieting.
* It acts on stress and can help control insulin levels, this hormone is affected by the state of our nervous system, interest in people with impaired glucose control.
* Supports the formation of vitamin B3 or Niacin. For every 60 milligrams of tryptophan we get from our diet, our body produces 1 mg. Niacin.
* It is very important to take it half an hour before or between meals because otherwise act as a single amino acid.
* Tryptophan should not be used when taking antidepressant drugs or tranquilizers without consulting your doctor or specialist because it may interfere with the results.
* The L-5-Hydroxytryptophan (5-HTP) is the most effective form of tryptophan.
SOURCES OF TRYPTOPHAN
Tryptophan metabolism requires an adequate amount of vitamin B6 and magnesium to function properly. Vitamin B6 is involved in the conversion of tryptophan into serotonin.
Tryptophan is the least abundant essential amino acid in foods.
Foods particularly rich in tryptophan, and could increase serotonin levels:
*Turkey, chicken, ham, milk, cheese, fish, eggs, tofu, soy, sesame seeds and pumpkin seeds, walnuts, peanuts and peanut butter, salted anchovies, banana, pineapple, avocado, Swiss cheese, Parmesan, almonds and grains.
However, to synthesize serotonin, the body needs in addition to tryptophan, omega 3 fatty acids, magnesium and zinc and vitamin B6.
Foods high in magnesium
* bananas, walnuts, wheat germ, sunflower seeds, almonds, hazelnuts, shells, wheat germ, corn, soybeans, peanuts, chickpeas, white beans, pistachio, wheat, cocoa, squid, pine nuts, chocolate, rice, bread , oatmeal, spinach, lettuce, borage, broccoli, watercress, cucumber, peas, radish, plum, melon, celery, endive, grapes, apricots, raspberries, pears, pineapple, oranges, dates, chestnuts, papaya and peaches, among other
Foods rich in zinc:
* Oysters, wheat germ, pork liver, egg yolks, crab, snails, wheat, white beans, Edam cheese, Emmental, Gruyere, Parmesan, crab, crab, shrimp, lentils, soybeans, sardines, celery, asparagus, borage, figs, eggplant, potato, peach.
Foods rich in Vitamin B6:
* Sardines, salmon, nuts, lentils, sole, chickpeas, white beans, tuna, avocado, corn, ham chestnuts, leeks, green beans, potatoes, pistachios, prunes, rice, wheat, oats, soybeans, peas, mushrooms, nuts, wheat germ, brewer’s yeast.
Foods rich in omega 3:
* Herring, salmon, mackerel, sardines, trout, bonito, tuna, anchovies, mackerel, eel and sea bass, halibut, nuts, soy, linseed and pumpkin. Plant foods contain omega-3 acid called alpha-linolenic acid (ALA). This type of acid must be converted into EPA and DHA by the body to its advantage. In this transformation the body only converts 10% of ALA to EPA or DHA. Among others are: purslane, kale, pineapple, almonds, spinach, strawberries, cucumbers, cauliflower, broccoli, a vegetable sources with a higher proportion of Omega 3 (48%) is in the Inchi Sacha, a variety of peanut home Amazon found mainly in Peru.
Typical Uses of Tryptophan
This amino acid analgesic effect began to be used for pain. The type of pain that can improve the headache, dental type, because the tryptophan and serotonin are necessary for the proper functioning of the nucleus raphe
* To improve the quality and the reconciliation of sleep can help making 1 gram of tryptophan.
* Depression. Tryptophan is effective in depression due to a deficit of serotonin.
* For the treatment of mania, there are authors who consider that the tryptophan is as effective as lithium.
* Tryptophan can stimulate aldosterone, renin and cortisol. Patients presenting with uremia and hypertension may benefit from supplements of tryptophan.
* The administration of tryptophan has been associated with a decreased appetite in depressed patients. The tryptophan may inhibit gluconeogenesis, raising blood sugar, increase the supply of glucose to the brain and decrease appetite. It may be useful in problems of hypoglycemia
* Interesting with depression in women with hormonal disorders Estrogens increase the conversion of tryptophan to niacin, whereas the decrease of hydrocortisone and progesterone. Women in the postpartum period have high blood levels of tryptophan. Instead of postmenopausal women taking estrogen may have a tendency to be depressed because the levels of tryptophan in blood are low.
* Tryptophan has shown positive effects on human sperm viability.
* Intervenes in the immune system, its metabolites influence the activation and suppression of the immune system
Serotonin (5-hydroxytryptamine, or 5-HT) is a monoamine neurotransmitter synthesized in serotonergic neurons in the central nervous system (CNS) and (Kulchitsky cells) in the gastrointestinal tract of animals and humans. Actions of serotonin
In the central nervous system, it is believed that serotonin plays an important role as a neurotransmitter in the inhibition of anger, aggression, body temperature, mood, sleep, pain, sexuality, and appetite.
Serotonin is found extensively in the gastrointestinal tract (about 90%), [] and the main store are platelets from the bloodstream.
Synthesis of serotonin
Tryptophan is the precursor of serotonin, one of the most important neurotransmitters in our nervous system. Tryptophan is hydroxylated, and this reaction is the 5-hydroxytryptophan which precedes the formation of serotonin and 5-hydroxytryptamine.
Several studies have shown that the concentration of serotonin in the brain is directly proportional to the concentration of tryptophan in plasma and brain. The dietary intake of rich foods or supplements of tryptophan or 5HTP directly influence the amount of serotonin in plasma, brain and whole body levels
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Tags: amino acid, essential, melatonin, neotransmitter, serotonin, Tryptophan
