Exercise, stress relief, and maintaining a routine are all things that support healthy sleep patterns. But did you know that nutrition also plays a role in sleep quality? L-tryptophan is an amino acid that is important for regulating both sleep and mood.
The body needs amino acids for important functions such as building proteins, regulating neurotransmitters, and controlling immune and metabolic functions.
While not all amino acids are essential for survival, there are nine essential amino acids that the body needs to function at its best. Essential amino acids cannot be produced by the body and must be obtained through diet.
L-Tryptophan at a glance
All people experience the effects of tryptophan daily and unconsciously. This is because tryptophan is responsible for the production of niacin, melatonin and serotonin. Tryptophan can only produce niacin if the body has enough vitamin B6, iron and riboflavin. But niacin's role as a B vitamin means it is essential for energy production from food.
Melatonin is crucial for regulating a healthy sleep-wake cycle, and serotonin plays a role in both sleep and mood regulation. Because tryptophan is an essential amino acid, low levels of L-tryptophan can have serious consequences for the body and mind. The main side effect is a decreased quality of sleep and an increased risk of mental health and mood disorders, including depression.
We know how important this essential mineral is for your health and especially your sleep. That's why our NOUMEN Sleep contains 50 mg of L-tryptophan. By taking NOUMEN Sleep daily, you can shorten your time to sleep and improve your sleep quality.
The effect and general benefits of L-Tryptophan
The effect of L-tryptophan is very well researched. As already mentioned, it is essential for your mood and sleep. Therefore, we have summarized 3 benefits of L-tryptophan for you.
💤 Restful sleep and faster falling asleep
There are many positive effects of L-tryptophan on sleep. Taking L-tryptophan helps improve sleep because it increases melatonin and serotonin, which harmoniously regulate a person's sleep-wake cycle.
Numerous research findings show that L-tryptophan may help improve sleep quality in people of all ages. For example, one study examined whether a tryptophan-rich breakfast (in conjunction with light therapy) could increase melatonin production and thus result in better sleep.
In another study, it was found that taking L-tryptophan supplements, such as NOUMEN Sleep, significantly increased melatonin levels. As a result, the regulation of the sleep-wake rhythm improved. Simply put, the probands slept better.
💆🏻♂️ Better mood and mental well-being
Several studies have shown that Tryptophan levels are too low in people suffering from depression. Therefore, it is assumed that L-tryptophan may play an important role in the mental well-being of men.
For those considering L-tryptophan for its positive effects on mental health, you may also want to learn about 5-hydroxytryptophan (5-HTP). Both tryptophan and 5-HTP are serotonin precursors. In other words, they increase serotonin production, the neurotransmitter that promotes a healthy mood. However, 5-HTP is a version of tryptophan that has not yet been fully converted to serotonin, which means it may have a milder effect.
According to a study on 5-HTP, this amino acid easily crosses the blood-brain barrier and effectively increases serotonin synthesis in the central nervous system (CNS). This increase in serotonin levels not only supports sleep and mood regulation, but has also been shown to alleviate depression, anxiety, aggression, mood swings and muscle pain.
Scientific evidence shows that 5-HTP, due to its positive effect on serotonin production, may also work in treating common disorders such as chronic headaches.
🧠 Concentration and memory
Tryptophan is important for cognitive processes due to its role in serotonin production. Studies show that low levels of this amino acid can impair cognitive abilities, weakening your concentration and also your memory.
This means serotonin is not only crucial for your sleep and mood, but also a very important building block for your mental well-being. As such, serotonin is also crucial for your Braincare, since with normal serotonin levels you feel more focused, emotionally stable, happier, and more at peace.
The correct dosage of L-tryptophan (NRV)
The consumption of L-tryptophan must be compensated daily, because the amino acid is directly processed in the body. The ideal intake depends on body weight and is approximately 5 mg Tryptophan per kilogram per day for a healthy man. At a weight of 80kg this is 400 mg L-tryptophan. The requirement is basically covered by a balanced diet. However, in times of increased stress, it is important to take additional L-tryptophan and support your body through supplemental nutrient intake. For this reason, our natural sleep complex NOUMEN Sleep contains 50mg L-tryptophan.
How do you get your daily dose of L-tryptophan?
🍢 Soybeans - 590 mg
🧀 Emmental cheese - 460 mg
🐿️ cashews- 450 mg
🍣 Tuna - 310 mg
🥣 Oatmeal - 190 mg
NOUMEN protects against stressors and improves your sleep
At NOUMEN, protecting you from stressors and improving your sleep is especially important to us. We have formed our de-stressing routines so that you can not only improve your performance, but also get enough rest and protection. This is where Sleepcare plays a crucial role. If you're considering a supplement for better sleep and want to increase your melatonin levels, don't disregard taking L-tryptophan. Improving your daily rest through nutrition is just one way to improve your overall sleep patterns and understand the role sleep plays in your mental and physical health.
That's why we've created NOUMEN Sleepcare, a holistic offering to help you with your sleep routine.