Tryptophan with melatonin: the perfect fusion for better sleep

Tryptophan with melatonin is the ideal formula for proper rest. With tryptophan, which is an essential amino acid, we produce and maintain proteins, muscles, enzymes and neurotransmitters in our body.

We must obtain it through food and supplements, exogenously to our organism, as it does not produce it. Thanks to tryptophan, serotonin and melatonin are created. Here we explain in depth how this amino acid works and its benefits.

Functions of tryptophan

Tryptophan is closely related to the proper functioning of our brains and neurons. Because it boosts the production of serotonin, known as the happiness hormone.

Together with dopamine and noradrenaline, it helps regulate levels of stress, anxiety, fear, distress and aggression. Another very important function of tryptophan is to participate in the creation of melatonin, another neurotransmitter known as the sleep hormone.

Finally, the liver can also use this essential amino acid to produce niacin, if it has enough iron, vitamin B6 and riboflavin. Remember that vitamin B3 (niacin) is necessary for our energy metabolism and also for our DNA.

Tryptophan with melatonin: what is it for?

Tryptophan with melatonin is the ideal fusion for people who have trouble falling asleep. The combination of the two active ingredients further stimulates the synthesis of both serotonin and endogenous melatonin.

The result is less time needed to fall asleep. On the other hand, it also helps with menstrual disorders in women, with emotional disorders by bringing calm and tranquillity, and even with eating disorders (to treat bulimia, for example).

Who should not take tryptophan with melatonin?

The more appropriate first is to consult your medical specialist before starting to take tryptophan with melatonin. He or she will assess what is best for you, depending on your situation.

However, it is always recommended to be taken in moderation, for a temporary period and not as a chronic treatment. In case of prolonging its use for three months, for example, it is ideal to introduce a break of one month.

The WHO has set the recommended daily intake of the essential amino acid at 4 mg/kg. So a male weighing around 80 kg, for example, could consume up to 320 mg per day. Certain people, such as pregnant or breastfeeding women, should avoid consumption.

On the other hand, it is not recommended for patients being treated with medicines such as antidepressants, anxiolytics, anticoagulants, anticonvulsants or contraceptives. It is also not recommended for people suffering from liver, kidney or autoimmune diseases.

Although it has benefits, as we have already explained, it can also have side effects: drowsiness, headache, dizziness and nausea. In particular, melatonin can worsen blood pressure if you take drugs to control it. The same applies to glucose levels, which may be altered.

Tryptophan-containing foods

Tryptophan is present in a variety of foods. We start with those that contain most of this essential amino acid: pulses (particularly soya), nuts such as hazelnuts, pumpkin or sunflower seeds, and tuna-type fish (tuna and bonito).

Eggs are also an important source, as are dairy products, from milk to cheese. Meat such as chicken and turkey also provide a notable dose. Cereals such as oats and some vegetables such as potatoes have slightly less.

In short, if you follow a healthy, balanced diet with several of these foods included in it, you can get optimal levels of tryptophan. Take advantage of its benefits and solve your sleeping problems. Tryptophan with melatonin is the best for an unbeatable rest.