L-Tryptophan & Histamine: Everything you should know

L-tryptophan is one of the essential amino acids that the body needs. It cannot produce it itself . This is because it is the precursor to the neurotransmitter serotonin. It has a significant impact on mood, performance, and well-being. You can find more important information about L-tryptophan, including deficiency symptoms , side effects , and how it can help with histamine intolerance , in the following blog article.

Why is L-tryptophan essential for our body?

L-tryptophan is found in both animal and plant matter . Of the 20 proteinogenic amino acids that our bodies require for proper functioning, 11 are non-essential and 9 are essential. The human body can produce non-essential amino acids itself through biochemical processes. Essential amino acids, on the other hand, must be obtained from external sources, either through food or dietary supplements.

L-tryptophan is an essential amino acid and therefore cannot be synthesized by the body. Furthermore, L-tryptophan is a provitamin (precursor) of vitamin B3 (niacin) . It is also a very important amino acid because 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 therefore involved in important functions such as the sleep-wake cycle and pain perception .

Serotonin originates in the neurons of the brain . These neurons, in turn, extend throughout the entire central nervous system. Serotonin synthesis takes place in a large number of cells in the human body, although only about 1-2% are found in the brain.

Approximately 90% of serotonin cells are located in the cells of the gastrointestinal tract (intestine) , which corresponds to about 10 mg.

Serotonin's functions include influencing eating behavior, body temperature, sleep, pain perception, sexuality, the cardiovascular system, and general mood and consciousness.

Melatonin: Why L-tryptophan influences the sleep hormone

Our bodies are capable of producing the so-called "sleep hormone" melatonin. It is produced in the pineal gland . Since increased melatonin release has been demonstrated after the intake of L-tryptophan , L-tryptophan is also known as a precursor to melatonin. However, it's important to note that this process is inhibited by light . The darker the environment, 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 put away light sources such as laptops and smartphones as long as possible before going to sleep.

Recognizing deficiencies: symptoms and consequences

As mentioned above, L-tryptophan is an essential amino acid that the body cannot produce itself. We must therefore obtain it through food or supplements so that our body can convert it into serotonin, among other things. A serotonin deficiency can have serious consequences for our emotional well-being and our physiology .

The following signs may indicate a deficiency :

• mental disorders such as depression or increased anxiety
• Sleep disorders
• reduced pain perception
• Disorders of protein metabolism
• Performance decline
• Lack of motivation

A melatonin deficiency is also problematic, as it can significantly reduce performance . A melatonin deficiency arises from insufficient melatonin production in the body. If such a deficiency persists over a longer period, it can lead to chronic sleep disorders .

• Disrupted day-night rhythm
• Lack of concentration
• Mood swings
• irritability
• Depressive moods
• fatigue

A healthy lifestyle with a balanced diet, sufficient exercise and enough sleep In most cases, this ensures a good balance of melatonin levels.