Tryptophan properties and side effects in capsules and foods

The tryptophan is an essential amino acid that plays a role in releasing natural serotonin. Its properties help regulate sleep, mood, and emotions. It is part of genes and plays a fundamental role in protein formation, which can be obtained through food or as a supplement with magnesium.

Tryptophan properties

It has benefits for reducing fatigue, low energy, and lack of concentration. It is one of the 20 essential amino acids found in natural sources, so adequate levels, just like the dose of lysine, can be met through food or supplements in capsule or tablet form.

People with a lack of tryptophan often suffer from anxiety, mood swings, and nervousness. They tend to have sudden mood changes and are prone to stress and insomnia. Before discussing the symptoms of its deficiency, let’s see the properties of tryptophan:

• Stimulates protein formation, including important ones like collagen.
• Improves sleep quality as it is a precursor of serotonin.
• Has a calming effect on the nervous system and helps regulate anxiety.
• Increases niacin levels, preventing vitamin B3 deficiency.
• Regulates aggression due to anxiety crises.
• May reduce anxiety-driven eating.
• Stimulates the production of growth hormones.

Side effects of tryptophan

It is quite rare to experience adverse reactions or side effects from tryptophan. Being an essential amino acid, it is generally well tolerated by the body, and side effects usually appear only when taken in capsule form. These may include:

• Agitation
• Increased depressive symptoms
• Changes in blood pressure
• Nausea
• Diarrhea
• Fatigue and drowsiness

As long as you consume tryptophan-rich foods, you will not experience discomfort, and side effects appear only in some cases. Some people are more sensitive to certain components of the supplement, so it is essential to consider the possible reactions.

It is also necessary to check the situations in which taking it is advisable.

Contraindications

• Pregnancy
• Breastfeeding
• Driving

There are no studies proving its contraindications in these life stages or situations, but since they are highly sensitive, it is better to avoid it unless explicitly recommended.

When driving or operating heavy machinery, avoiding its use can help prevent accidents due to drowsiness that some people may experience after consuming tryptophan.

For the rest of the population, there should be no contraindications to its use. It is an amino acid that comes from food and should be included in the diet. If taken as a dietary supplement, follow the instructions and avoid overuse.

Foods rich in tryptophan

Although it can be obtained in capsule form, the main source should be food. Here are some tryptophan-rich foods:

You should consume animal-based foods like dairy, eggs, and meat. Fish is also rich in amino acids.

Regarding fruits, bananas contain tryptophan and good levels of minerals like potassium.

What is tryptophan in capsules used for?

* Since it is an essential amino acid, everyone needs to consume it to maintain optimal health. The diet is the main source of amino acids, vitamins, minerals, and proteins, but in some cases, increasing the dose may be beneficial.

* Every 60 mg of tryptophan produces 1 mg of niacin or vitamin B3.

* Whether you have a diagnosed deficiency or are experiencing general fatigue and low mood, taking it as a dietary supplement can help restore energy and improve mood. Tryptophan in capsules supports the production of serotonin, vitamin B3, and L-tryptophan.

Taking it with magnesium

Combining these two nutrients is beneficial because they interact with the central nervous system. They stimulate and balance it, so using both in a single product works very well. Tryptophan with magnesium has properties that enhance the chemical reactions needed to produce L-tryptophan and melatonin for sleep, which in turn improves sleep quality and reduces anxiety.

With vitamin B6

For proper tryptophan metabolism, the body needs vitamin B6 and magnesium. These are essential, as without them, tryptophan would be excreted.

Buying tryptophan with magnesium and vitamin B6 ensures its complete absorption, as it includes all the necessary substances for metabolism in a single tablet.

Additionally, for proper absorption and the chemical transformations needed to produce niacin and serotonin, the body also requires iron and riboflavin, also known as vitamin B2.

To restore balance, different brands offer tryptophan supplements in pure form, or combined with magnesium and B6.