L-Tryptophan & Histamine: Everything you should know
L-Tryptophan is one of the essential amino acids, which the body cannot produce itself. Because it is the precursor to the neurotransmitter serotonin, it has a significant influence on mood, performance, and well-being. You can learn more about L-Tryptophan, as well as symptoms of a deficiency, side effects, and how it can provide support for histamine issues, in the following blog article.
Why is L-Tryptophan essential for our body?
L-Tryptophan can be found in both animal and plant sources. Of the 20 proteinogenic amino acids that our organism requires for smooth functioning, 11 are non-essential and 9 are essential. With non-essential amino acids, the human body is able to produce them itself through biochemical processes. Essential amino acids, on the other hand, must be supplied from the outside through food or dietary supplements.
L-Tryptophan is one of the essential amino acids and therefore cannot be synthesized by the body. Furthermore, L-Tryptophan is a so-called provitamin (precursor) of vitamin B3 (niacin). It is also a very important amino acid, as it is responsible for the biosynthesis of the neurotransmitter serotonin and the hormone melatonin. Serotonin is known, among other things, as the "happiness hormone," and melatonin as the "sleep hormone."
The dual role of L-Tryptophan: As a precursor for serotonin and melatonin
Serotonin: The happiness hormone and its diverse functions
The essential amino acid L-Tryptophan is simultaneously a hormone and neurotransmitter precursor and is thus involved in important functions such as the sleep-wake rhythm and pain perception.
Serotonin originates in the neurons of the brain. These, in turn, extend across the entire central nervous system. Serotonin synthesis takes place in a great many cells of the human organism, with only 1-2% found in the brain.
About 90% of serotonin cells are located in the cells of the gastrointestinal tract (gut), which corresponds to about 10 mg.
The tasks of serotonin include, among others, influencing eating behavior, body temperature, sleep, pain perception, sexuality, the cardiovascular system, and general mood and state of consciousness.
Melatonin: Why L-Tryptophan influences the sleep hormone
Our body is able to produce the so-called "sleep hormone" melatonin itself. It is formed in the pineal gland. Since an increased release of melatonin has been demonstrated after the intake of L-Tryptophan, L-Tryptophan is also known as a precursor to melatonin. However, it should be noted that this process is inhibited by light. The darker the place, the more melatonin is released. Here, the hormone melatonin is synthesized from the neurotransmitter serotonin through a biochemical intermediate step. For this reason, you should set aside light sources like laptops and smartphones as long as possible before going to sleep.
Recognizing deficiency symptoms: Signs and consequences
As already mentioned above, L-Tryptophan is an essential amino acid that the body cannot produce itself. We must therefore ingest it via food or dietary supplements so that our body can convert it into serotonin, among other things. A serotonin deficiency can have serious consequences for our emotional life and our physiology.
The following signs can indicate a deficiency:
- psychological disorders such as depression or increased feelings of anxiety
- sleep disorders
- reduced pain perception
- disorders of protein metabolism
- loss of performance
- lethargy
Would you like to easily integrate L-Tryptophan into your daily routine? The essential amino acid is also a component of our FemFit, which was developed by women for women. The formula combines L-Tryptophan with selected nutrients and plant extracts such as Vitamin B6, magnesium, iron, calcium, lady's mantle, and ashwagandha. Vitamin B6 contributes, among other things, to the regulation of hormonal activity.
A melatonin deficiency is also problematic, as it can significantly reduce performance. A lack of melatonin arises from a low production of melatonin in the body. If such a deficiency persists over a long period, it can result in chronic sleep disorders.
- Disturbed day-night rhythm
- Poor concentration
- Mood swings
- Irritability
- Depressive moods
- Fatigue
A healthy lifestyle with a balanced diet, sufficient exercise, and enough sleep ensures a good balance of melatonin levels in most cases.
L-Tryptophan in the diet: A list of low-histamine sources
The following low-histamine foods contain L-Tryptophan:
- Poultry (as fresh as possible)
- Salmon (frozen)
- Beef (as fresh as possible)
- Oats
- Millet
- Spelt
- Quark
- Almonds (1)
L-Tryptophan and histamine: The connection to the stress-histamine cycle
As already mentioned above, L-Tryptophan is a precursor to the neurotransmitter serotonin, which has a significant influence on mood, performance, and general well-being. Stress reactions often lead to an activation of the immune system, whereupon mast cells are also activated and release stored histamine. If this leads to impaired histamine degradation, a large amount of histamine remains in the body for an unusually long time. This can lead to a so-called "histamine-stress cycle."
Possible risks: Side effects and interactions of L-Tryptophan
Since it is a natural amino acid, an overdose is virtually impossible, as the enzyme that breaks down L-Tryptophan in the body is also activated by L-Tryptophan.
Nevertheless, the following side effects are possible with incorrect intake:
- Nausea
- Feeling sick
- Dizziness
- Headaches
Therefore, always follow our recommended intake!
Conclusion: The holistic importance of L-Tryptophan in a low-histamine diet
This special amino acid is required for many different metabolic processes in the body, such as the production of serotonin. Overall, L-Tryptophan is said to increase well-being and be positive for health. Unfortunately, the body cannot produce the amino acid itself, even though it is essential. Therefore, you must consume it through food or dietary supplements. By doing so, you help your body, mind, and soul achieve more well-being.
