Everyone knows that a good night’s sleep prepares you to face the day.
更重要的是，几种营养素促进了良好的睡眠质量并支持您的心情。
色氨酸，在许多食物和补充中发现的氨基酸是其中之一。
It’s necessary for making proteins and other important molecules in your body, including some that are essential for optimal sleep and mood.
This article discusses the effects of tryptophan on these fundamental parts of your life.
色氨酸是在含有蛋白质的食物中发现的许多氨基酸之一。
在你的身体中，氨基酸用于制造蛋白质，但也用于其他功能（
For example, they are necessary to produce several important molecules that help transmit signals.
In particular, tryptophan can be converted into a molecule called 5-HTP (5-hydroxytryptophan), which is used to make serotonin and melatonin (
Serotonin affects several organs, including the brain and intestines. In the brain specifically, it influences sleep, cognition and mood (
同时，褪黑激素是一种最符合您的睡眠尾循环的激素（
总体而言，色氨酸和它产生的分子对于您身体的最佳功能至关重要。
SummaryTryptophan is an amino acid that can be converted into several important molecules, including serotonin and melatonin. Tryptophan and the molecules it produces influence many functions in the body, including sleep, mood and behavior.
尽管色氨酸有许多功能,其影响on the brain is particularly notable.
低水平与情绪障碍有关
Several studies have shown that those experiencing depression may have tryptophan levels that are lower than normal (
Other research has examined the effects of altering blood levels of tryptophan.
By lowering tryptophan levels, researchers can learn about its functions. To do so, study participants consume large amounts of amino acids, with or without tryptophan (
一项这样的研究将15名健康成年人暴露于两次中的压力环境 - 一旦当它们具有正常的色氨酸血液水平并且当它们具有低水平时（
The researchers found that anxiety, tension and feelings of nervousness were higher when the participants had low tryptophan levels.
Based on these results, low levels of tryptophan could contribute to anxiety (
他们也可能增加侵略性人的侵略和冲动（
On the other hand, supplementing with tryptophan may promote good social behavior (
SummaryResearch has shown that low levels of tryptophan may contribute to mood disorders, including depression and anxiety.
低水平可能会损害记忆和学习
色氨酸的改变水平可以影响认知的几个方面。
一项研究发现，当色氨酸水平降低时，长期记忆性能比水平正常的更差（
无论参与者是否有抑郁症家族史，都会看到这些效果。
此外，大综述发现，较低的色氨酸水平受到对认知和记忆的负面影响（
Memory linked to events and experiences may be particularly impaired.
These effects are likely due to the fact that as tryptophan levels are lowered, serotonin production decreases (
Summary色氨酸对于认知过程很重要，因为它在血清素生产中的作用。低水平的这种氨基酸可以损害您的认知，包括您的事件或经验的记忆。
Serotonin Is Responsible for Many of Its Effects
In the body, tryptophan can be converted into the molecule 5-HTP, which then forms serotonin (
Based on numerous experiments, researchers agree that many of the effects of high or low tryptophan levels are due to its effects on serotonin or 5-HTP (
In other words, increasing its levels can lead to increased 5-HTP and serotonin (
Serotonin and 5-HTP affect many processes in the brain, and interference with their normal actions may impact depression and anxiety (
In fact, many drugs designed to treat depression modify the action of serotonin in the brain to increase its activity (
更重要的是，血清素会影响参与学习的大脑的过程（20）。
Treatment with 5-HTP can also help increase serotonin and improve mood and panic disorders, as well as insomnia (
Overall, the conversion of tryptophan to serotonin is responsible for many of its observed effects on mood and cognition (
SummaryThe importance of tryptophan is likely due to its role in serotonin production. Serotonin is essential for the proper functioning of the brain, and low tryptophan levels reduce the amount of serotonin in the body.
Once serotonin has been produced from tryptophan in the body, it can be converted into another important molecule — melatonin.
In fact, research has shown that increasing tryptophan in the blood directly increases both serotonin and melatonin (
In addition to being found naturally in the body, melatonin is apopular supplementand found in several foods, including tomatoes, strawberries and grapes (
Melatonin influences the sleep-wake cycle of the body. This cycle impacts many other functions, including the metabolism of nutrients and your immune system (
Several studies have shown that increasing tryptophan in the diet can improve sleep by increasing melatonin (
One study found that eating tryptophan-enriched cereal at breakfast and dinner helped adults fall asleep faster and sleep longer, compared to when they ate standard cereals (
Symptoms of anxiety and depression were also reduced, and it is likely that the tryptophan helped increase both serotonin and melatonin.
其他研究还表明，将褪黑激素作为补充剂可提高睡眠量和质量（
SummaryMelatonin is important to the body’s sleep-wake cycle. Increasing tryptophan intake can lead to higher levels of melatonin and may improve sleep quantity and quality.
Many different protein-containing foods are good sources of tryptophan (28）。
因此，你几乎随时吃一些氨基酸几乎随时吃蛋白质。
Your intake depends on how much protein you consume and which protein sources you eat.
Some foods are particularly high in tryptophan, including poultry, shrimp, eggs, elk and crab, among others (28）。
据估计，典型的饮食每天提供大约1克（
You can also supplement with tryptophan or one of the molecules it produces, such as 5-HTP and melatonin.
Summary色氨酸是在含有蛋白质或补充剂的食物中发现的。您的饮食中的特定量因您吃的蛋白质的量和类型而异，但据估计典型的饮食每天提供约1克。
如果你想改善你的睡觉质量和福祉，色氨酸补充剂值得考虑。但是，您还有其他选项。
您可以选择补充来自色氨酸的分子。这些包括5-HTP和褪黑激素。
If you take tryptophan itself, it may be used in other bodily processes besides making serotonin and melatonin, such as protein or niacin production. That’s why supplementing with 5-HTP or melatonin may be a better choice for some people (
Those who want to improve their mood or cognition may choose to take tryptophan or 5-HTP supplements.
Both of these can increase serotonin, although 5-HTP can be converted to serotonin more quickly (
What’s more, 5-HTP can have other effects, such as decreasing food consumption and body weight (
Doses of 5-HTP may range from 100–900 mg per day (
对于那些对促进睡眠感兴趣的人来说，补充褪黑素可能是最佳选择（
Doses of 0.5–5 mg per day have been used, with 2 mg being the most common dose (
For those who take tryptophan itself, doses of up to 5 grams per day have been reported (
SummaryTryptophan or its products (5-HTP and melatonin) can be taken individually as dietary supplements. If you choose to take one of these supplements, the best choice depends on the symptoms you are targeting.
Since tryptophan is an amino acid found in many foods, it is assumed to be safe in normal quantities.
据估计，典型的饮食每天含有1克，但有些人选择补充多达5克/天的剂量（
Its possible side effects have been examined for over 50 years, and very few of them have been reported.
然而，偶尔的副作用如恶心和头晕目的是每千克体重超过50毫克的剂量，或150磅（68千克）成年人的3.4克（
副作用可能更突出的假名n tryptophan or 5-HTP is taken along with drugs that influence serotonin levels, such as antidepressants.
当血清素的活性过度增加时，可以产生称为血清素综合征的病症（
它会导致几种症状，包括出汗，震颤，激动和谵妄（
如果您服用影响血清素水平的任何药物，请考虑在服用色氨酸或5-HTP补充之前咨询您的医生。
SummaryStudies on tryptophan supplements report minimal effects. However, occasional nausea and dizziness have been observed at higher doses. Side effects can become more severe when taking medications that influence serotonin levels.
Your body uses tryptophan to make several important molecules, including serotonin and melatonin.
血清素影响你的情绪，认知和行为，而褪黑素会影响你的睡眠唤醒循环。
Thus, low tryptophan levels may decrease serotonin and melatonin levels, leading to detrimental effects.
虽然色氨酸在含蛋白质的食物中发现，但它通常被视为补充剂。它可能在中度剂量安全。但是，可能发生偶尔副作用。
如果您也服用影响您的血清素水平的药物，例如抗抑郁药，这些副作用可能会变得更严重。
Several of the molecules tryptophan produces in the body, including melatonin, are also sold as supplements.
总体而言，色氨酸是您健康和福祉的关键氨基酸。某些个体可以从增加其摄入这种氨基酸或其产生的分子中受益。
