Continuous Relaxation With Tryptophan And Melatonin
Tryptophan and melatonin are both dietary supplements that are used to improve sleep quality and maintain a calm mental state. Can you use these extra and which is more efficient?
Tryptophan is an amino acid that is necessary for the body to synthesize serotonin, which is a neurotransmitter, which primarily affects mood regulation. Melatonin is a hormone that helps regulate the circadian rhythm of healthy sleep types.
The rhythm of the circus known as biologic processes occurring in the body and regularly every about 24 hours. It's such processes as hormonal excretion, nutrition, sleep, and the like.
The body is unable to produce tryptophan, but this essential amino acid can be obtained from food sources. According to MedlinePlus, foods containing tryptophan are seeds and nuts, fish, chicken, turkey, eggs and cheese.
By incorporating these foods in a normal diet helps ensure that the body has enough serotonin. It can also indirectly increase the amount of melatonin, because melatonin is produced in the specific gland of serotonin.
Connection Between Tripotophan And Melatonin
Tryptophan acts as a precursor to serotonin and melatonin. The body turns tryptophan into 5-Hydroxytryptophan (5-HTP). 5-HTP is converted into serotonin, which is converted into melatonin.
With adequate levels of tryptophan, the body has enough serotonin to help ensure the production of melatonin.
Melatonin, which regulates the sleep / wake cycle, is released when the body encounters darkness. Disorders of this hormone release can cause sleep disturbances.
Although tryptophan and melatonin are 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 lag"And sleep apnea.
In the English dictionary, this phenomenon is called "jaetlag". jet lag), and in Lithuanian it is more understood as "a disturbance of the organism's daily rhythm".
L-Tryptophan and Melatonin for Sleep Quality
Supplements containing L-tryptophan or melatonin are available online and in health-related stores. Some supplements have only one of these ingredients, while others combine them with 5-HTP or other natural ingredients that stimulate relaxation, such as chamomile.
Triptofan supplements have shown potential for improvement of insomnia and sleep apnea, but more research is needed to determine efficacy. Melatonin supplements showed moderate efficacy in the treatment of insomnia, "Jet Lag"And other sleep disorders.
Do people with sleep disorder take L-tryptophan or melatonin? Some users reported that melatonin was superior to tryptophan and improved sleep quality.
Melatonin is directly related to the function of sleep, and tryptophan must go from the 5-HTP conversion process to serotonin, and only later to melatonin.
Recommended Dosage and Administration of Triptofan and Melatonin
The amounts of tryptophan or melatonin dietary supplements vary depending on several factors, including the underlying health status, age, and the reasons for which it is used.
For example, according to the "Mayo Clinic " , adults taking melatonin in excess of circadian rhythm disturbances may require 0,5 to 5 mg before going to bed.
Those who want to take tryptophan and melatonin together should consult their doctor in advance. This ensures the safety of these supplements to a person, such as How much to take or when to take it.
For children, tryptophan and melatonin supplements should only be used by a doctor because these supplements can increase the risk of serious side effects in younger people. Your doctor can determine if they are safe for children, depending on age, weight, health status or other factors.
Safety of Triptofan and Melatonin Supplements
In many patients, tryptophan and melatonin supplements are well tolerated, but they are associated with a certain side effect. Tryptophan supplements can cause symptoms of a gastrointestinal disorder, such as diarrhea, nausea, heartburn and gas, as well as blurred vision, sleepiness, dry mouth, and dizziness.
Tryptophan may also interact with other medicines and may cause mild to severe reactions. The use of tirptofan with antidepressants that increase serotonin levels can lead to serotonin syndrome in excess of this neurotransmitter in the body.
Other medicines that can not be taken with tryptophan are benzodiazepines, dextromethorphan and monoamine oxidase inhibitors (MAOIs).
According to "National Center for Complementary and Integrative Health", Melatonin supplements are considered safe for the treatment of sleep disorders in the short term.
Long-term use of melatonin supplements presents a risk of serious side effects or adverse reactions. Possible side effects that may occur with melatonin include anxiety, drowsiness or nightmares, irritation and headache.
Melatonin supplements can interact with certain types of medicines and cause dangerous results. According to the University of Maryland Medical Center, these supplements should not be used with antidepressants, blood pressure drugs or non-steroidal anti-inflammatory drugs.
Some foods contain little melatonin, including oatmeal, rice, barley and sugarcorns, as well as several fruits, including bananas, pineapples and oranges. However, doses derived from food sources are insufficient to improve sleep quality.
Typically, tryptophan and melatonin can be taken together, although this does not necessarily provide more effective results for those with sleep disorders. Those who want to take both supplements should first discuss this with their doctor. Keep in mind that melatonin should only be used for a short time.