TRYPTOFAN is one of the 20 protein amino acids that are essential for the proper functioning of the human body. It is an essential amino acid, meaning that it is not produced by the body and must be supplied with food. Tryptophan plays key roles in the production of serotonin, melatonin and niacin (vitamin B3) – substances that are important for the functioning of the nervous system, sleep regulation and the maintenance of skin, hair and eye health.

Sources of tryptophan

  • Meat (chicken, turkey, beef)
  • Fish (salmon, tuna, sardines)
  • Eggs
  • Dairy products (yogurt, cheese, milk)
  • Nuts and seeds (Brazil nuts, almonds, pumpkin seeds)
  • Legumes (soybeans, beans, chickpeas)
  • Cereals (oatmeal, brown rice, quinoa)

Importance of tryptophan for exercisers

Improving sleep quality. Tryptophan is involved in the production of melatonin, a hormone responsible for regulating the diurnal cycle and sleep quality. High levels of melatonin can help improve recovery after exercise.

Nerve function support – as a precursor to serotonin, tryptophan improves mood, which can be important for motivation to train.

Reduction of feelings of fatigue. By participating in the synthesis of niacin, tryptophan helps maintain adequate energy levels and reduces feelings of fatigue and tiredness.

Dosage: 200 to 2,000 mg per day.