Can Tryptophan And Melatonin Help Sleep Quality?

l tryptophan

Continuous Rest With Tryptophan And Melatonin

Tryptophan and melatonin are both dietary supplements used to improve sleep quality and maintain a calm state of mind. Can you use these supplements and which is more effective?

Tryptophan is an amino acid that is needed by the body to synthesize serotonin, which is a neurotransmitter that primarily acts on mood regulation. Melatonin is a hormone that helps regulate the circadian rhythm in healthy sleep types.


In a circadian rhythm called biological processes that take place in the body and recur regularly about every 24 hours. These include processes such as hormone secretion, diet, sleep and the like.

The body is unable to produce tryptophan, but this essential amino acid can be acquired through nutritional sources. According to MedlinePlus, foods containing tryptophan include seeds and nuts, fish, chicken, turkey, eggs and cheese.

Incorporating these foods into your normal diet helps ensure that your body has enough serotonin. It can also indirectly increase the amount of melatonin because melatonin is produced in the conjunctival gland from serotonin.


Relationship Between Tryptophan And Melatonin

Tryptophan acts as a precursor to serotonin and melatonin. The body converts tryptophan into 5-hydroxytryptophan (5-HTP). 5-HTP is converted to serotonin, which is converted to melatonin.

With the right amount of tryptophan, the body has enough serotonin to help ensure melatonin production.

Melatonin, which regulates the sleep / wake cycle, is released when the body is exposed to darkness. Disorders of the release of this hormone can lead to sleep disorders.

Although tryptophan and melatonin are found in food sources, some people use these compounds in the form of dietary supplements to increase their levels. This is usually done to help manage sleep disorders such as insomnia. ”jet lagAnd sleep apnea.

In the English dictionary, this phenomenon is called "jetlagu". jet lag), and in Lithuanian it is more understood as “disorder of the daily rhythm of the body”.


L-Tryptophan And Melatonin For Sleep Quality

Supplements containing L-tryptophan or melatonin are available online and at health stores. Some supplements contain only one of these ingredients, while others combine them with 5-HTP or other natural ingredients that promote relaxation, such as chamomile.

Tryptophan supplements have shown the potential to improve insomnia and sleep apnea, but more research is needed to determine its effectiveness. Melatonin supplements have shown moderate effectiveness in the treatment of insomnia, ”Jet Lag”And other sleep disorders.

Should L-tryptophan or melatonin be used for those with sleep disorders? Some users have reported that melatonin use was more effective than tryptophan and improved sleep quality.

Melatonin is directly involved in sleep function, and tryptophan must transition from the 5-HTP conversion process to serotonin and only later to melatonin.


Recommended Dosage and Administration of Tryptophan and Melatonin

Doses of tryptophan or melatonin dietary supplements vary depending on several factors, including the underlying health condition, age, and the reasons for their use.

For example, according toMayo Clinic ” study, adults taking melatonin supplements for circadian arrhythmias may require 0,5 to 5 mg at bedtime.

Those who want to take tryptophan and melatonin supplements together should consult their doctor in advance. This ensures the safety of these supplements for the person, such as how much to take or when to take them.

In children, tryptophan and melatonin supplements should only be used under medical supervision as these supplements may increase the risk of serious side effects in younger individuals. Your doctor can determine if they are safe for children, depending on age, weight, health condition, or other factors.


Safety of Tryptophan and Melatonin Food Supplements

Tryptophan and melatonin supplements are well tolerated in most patients, but they are associated with some side effects. Tryptophan supplements can cause symptoms of gastrointestinal disorders such as diarrhea, nausea, heartburn and gas, as well as blurred vision, drowsiness, dry mouth and dizziness.

Tryptophan can also interact with other medicines and can cause a mild to severe reaction. Taking tirptophan with antidepressants that increase serotonin levels can lead to serotonin syndrome when the body has too much of this neurotransmitter.

Other drugs that cannot be used in combination with tryptophan include benzodiazepines, dextromethorphan, and monoamine oxidase inhibitors (MAOIs).

According toNational Center for Complementary and Integrative HealthMelatonin supplements are considered safe for short-term treatment of sleep disorders.

Long-term use of melatonin supplements carries a risk of serious side effects or side effects. Possible side effects that can occur with melatonin include anxiety, vivid dreams or nightmares, irritability, and headaches.

Melatonin supplements can interact with certain types of medications and cause dangerous results. According to the University of Maryland Medical Center, these supplements should not be used with antidepressants, blood pressure medications, or nonsteroidal anti-inflammatory drugs.

Certain foods are low in melatonin, including oats, rice, barley, and sweet corn, as well as several fruits, including bananas, pineapples, and oranges. However, doses obtained from food sources are insufficient to improve sleep quality.

Typically, tryptophan and melatonin can be used together, although this does not necessarily provide more effective results for those with sleep disorders. Those who want to take both dietary supplements should first discuss this with their doctor. Keep in mind that melatonin should only be used for a short time.

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