If you're like millions of adults worldwide, you may have turned to melatonin supplements to enhance your nightly rest. While many people use melatonin regularly, it's not always the right decision. Better options, including tryptophan, an amino acid that helps your body make its own melatonin, deserve your attention.
In this article, we’ll explore the advantages of taking tryptophan over melatonin for enhancing sleep health and targeting circadian aging.
Taking Melatonin? Discover Why You Should Take Tryptophan Instead.
The Science of Circadian Aging and Circadian Dysregulation
Circadian rhythms are 24-hour cycles that control various physiological processes: sleep and wake cycles, hormone secretion, and metabolic processes.
The circadian clock regulates these rhythms primarily in the hypothalamus's suprachiasmatic nucleus (SCN). As we age, these circadian rhythms are often disrupted, leading to a phenomenon known as circadian aging.
The changes that develop during the aging process can manifest themselves in a variety of ways:
The amplitude, or the strength of circadian rhythms, tends to diminish with age. Aging can cause circadian rhythms to become fragmented, with multiple shorter cycles replacing the robust 24-hour rhythm. Many older adults experience phase shifts that result in earlier bedtimes and wake-up times.
Circadian dysregulation refers to the disruption of normal circadian rhythms. This can occur due to various internal and external factors (genetic changes, neuronal degeneration, hormonal shift).
In older adults, circadian dysregulation can exacerbate the effects of circadian aging and contribute to several health issues, including sleep disorders, metabolic dysfunction, mood disorders, and cognitive decline.
Melatonin’s Vital Role in Sleep and Longevity
Sleep forms the cornerstone of health and longevity. During the night, the body undergoes key recovery processes that delay aging and also restore protein synthesis and reduce oxidative stress.
For example, sleep promotes collagen production, a protein vital for skin strength and elasticity. The body produces less and less collagen with age (1).
Also, sleep activates immune killer T cells. They protect against viruses and pathogenic bacteria. Sleep fosters swift recovery and reduces the risk of chronic inflammation. This inflammation drives premature aging (2).
During sleep, the body produces somatotropin, also known as growth hormone. It governs the growth and renewal of cells throughout the body. Its production increases during sleep (3).
How is Sleep Regulated?
Two key players in sleep regulation are melatonin and tryptophan.
Melatonin is often called the "sleep hormone." It relies on tryptophan to control the sleep-wake cycle. The pineal gland produces melatonin in response to darkness. It signals the body that it's time to sleep.
As daylight fades, melatonin levels rise. They make us sleepy and ready for rest. Melatonin supplements are frequently used to address sleep-related problems.
Tryptophan is an essential amino acid. It is in foods like poultry, dairy products, nuts, and seeds. Once in the body, it becomes a building block for serotonin. Serotonin is a neurotransmitter that regulates mood and well-being. It also comes before melatonin. This shows how connected these sleep regulators are.
The Pros and Cons of Melatonin Supplementation
Like any supplement, melatonin has both advantages and disadvantages.
Advantages of Melatonin Use:
Melatonin helps regulate sleep patterns. This is especially true when there are problems like insomnia, shifted sleep, night work, and daytime sleep. For some people, melatonin may shorten the time it takes to fall asleep, helping you fall asleep faster (4).
Melatonin supplements are often used to mitigate the effects of jet lag. Melatonin's effect on the circadian cycle determines its efficacy. It improves sleep and rapid eye movement. Taking melatonin before bed in a new time zone can help sync the body's clock with the new place.
Additionally, melatonin is an antioxidant. It may even possess anticancer activity. It has also been shown to help reduce drug resistance in tumors and downregulates angiogenesis (6).
In animal models, melatonin supplementation has been shown to prolong life (9). Studies suggest that melatonin may help control blood pressure and can positively affect body size, stress resilience, and food and energy metabolism (7, 8).
Overall, melatonin is a safe supplement when used short-term, often causing few side effects. It often doesn't lead to the development of dependence or withdrawal symptoms.
Disadvantages of Melatonin Use:
While melatonin is safe, it can still potentially cause side effects. These include headache, dizziness, drowsiness, fatigue, tiredness, mood swings, and skin irritation. Most people consider them to be mild or moderate.
There is also concern about the risks of long-term melatonin use, although there's little evidence available from long-term randomized trials. It's speculated that when used long-term, melatonin may disrupt internal processes of natural melatonin production.
Melatonin's effectiveness depends on the dose, which varies among individuals. Taking too much can actually backfire and disrupt sleep. When melatonin is taken too often or in the wrong dose, it can make some people sleepy during the day.
Melatonin can also interact with some medications, including blood thinners, anticonvulsants, and immunosuppressants. You should talk to your doctor before using melatonin, especially if you are taking many medications at the same time.
Studies have shown that manufacturers may not be careful enough about supplement quality. For example, some supplements may contain serotonin. The melatonin content did not match the claim on the label. This is why it is so important to choose quality and reliability when buying supplements (10).
Melatonin may not be effective for everyone. Its impact depends on factors such as age, health conditions, and the sleep problem.
In summary, while there are some great reasons to try melatonin in very short bursts (for example, during travel periods), it's not ideal for long-term use.
Tryptophan: The Safer and More Holistic Choice
L-tryptophan, an essential amino acid, plays a crucial role in addressing sleep disorders. It is obtained from foods and converted into melatonin. Vitamin B6 helps this conversion by acting as a coenzyme.
Many studies have explored L-tryptophan's potential to improve sleep. They focused on its impact on sleep latency (the time it takes to fall asleep) and sleep quality.
L-tryptophan raises serotonin and melatonin levels in the brain, promoting a relaxed state, restful sleep, and a stable circadian rhythm (11). Tryptophan competes with other amino acids for transport across the blood-brain barrier. Ingesting it can help regulate the sleep/wake cycle and improve sleep efficiency (12).
Tryptophan is a building block for important molecules besides serotonin and melatonin, including niacin. Niacin exists in two primary forms: nicotinic acid and niacinamide (nicotinamide).
Niacin is essential for converting food into energy. It is a component of two important coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). These coenzymes are involved in energy metabolism, DNA repair and synthesis, cellular signaling, cholesterol management, and antioxidant defense (13). Moreover, niacin and NAD+ are key components for longevity.
Tryptophan and its byproducts aid growth and development. They affect gut-brain functions, bone health, immune regulation, and energy metabolism (14). This is especially so in children (15).
Low serotonin (16) has links to depression and stress, making tryptophan an even more important molecule for well-being and longevity. This may also help it play a role with anxiety and neurodegenerative diseases.
Tryptophan plays a role in the brain-gut axis and immunology, too, making it an essential dietary component for gut health (17). In other words, you need enough tryptophan for physical well-being and normal cognitive function.
The Science of Tryptophan Conversion to Melatonin
Our brain receives a signal that initiates the production of certain compounds, such as melatonin. The absence of light affects the retina's light-sensitive cells, sending information to the suprachiasmatic nucleus (SCN), a small cluster of neurons in the brain.
The SCN processes this information and sends signals to various brain regions, including the hypothalamus's paraventricular nucleus and the neurons of the superior cervical ganglion.
Neurons in the superior cervical ganglion secrete the neurotransmitter norepinephrine, stimulating the pineal gland and enhancing melatonin production.
How does melatonin synthesis occur?
Specific enzymes, such as tryptophan hydroxylase and 5-hydroxytryptophan decarboxylase, convert tryptophan into serotonin. From serotonin, enzymes like N-acetyltransferase and hydroxyindole-O-methyltransferase synthesize melatonin.
When does melatonin synthesis occur? In healthy individuals, melatonin production begins between 20:00 and 22:00 (8 to 10 PM), peaking between 00:00 and 03:00 (3 AM) (18).
What happens next? Melatonin enters the bloodstream at low concentrations and the cerebrospinal fluid at higher concentrations, binding to brain receptors and the blood protein albumin, which protects it from rapid degradation. Nighttime peak melatonin levels range from 100 to 200 pg/ml, gradually decreasing to maintain 5-20% of these levels during the day (19).
Advanced Sleep Repair - Supporting Natural Melatonin Production
While many use melatonin for improved sleep, it can disrupt the body's natural rhythms, potentially leading to a "melatonin hangover." We developed Advanced Sleep Repair to enhance your body’s natural melatonin production, ensuring you maintain a healthy circadian rhythm without the drawbacks of exogenous melatonin. Here’s how:
- L-Tryptophan: This essential amino acid is converted into serotonin, which is a precursor to melatonin. By providing your body with L-Tryptophan, Advanced Sleep Repair helps support the natural production of melatonin.
- Vitamin B6: This vitamin plays a crucial role in converting L-Tryptophan into serotonin, facilitating the subsequent production of melatonin. The active form of vitamin B6, pyridoxal phosphate, ensures efficient conversion and supports overall neurotransmitter balance.
- Tart Cherry Extract: Naturally containing trace amounts of melatonin, tart cherry extract aids in boosting your body’s melatonin levels. Additionally, it enhances the availability of L-Tryptophan, further supporting natural melatonin production.
- Taurine: This amino acid stimulates the activity of an enzyme called pineal N-acetyltransferase, which boosts melatonin production, helping to regulate your sleep-wake cycle naturally.
By using a synergistic melatonin protocol found within Advanced Sleep Repair, you’re not just masking sleep problems with a temporary fix; you’re supporting your body’s innate ability to regulate sleep and wakefulness. This approach not only helps you get better sleep but also supports overall health and longevity by maintaining a balanced circadian rhythm.
Advanced Sleep Repair is a complete protocol to support all aspects of impaired sleep, from promoting relaxation, to maintaining neurotransmitter balance, regulating body temperature, support cellular repair and rejuvenation processes and, in doing so, e nhancing the health benefits of sleep that may extend healthy longevity. We meticulously monitor the composition of Advanced Sleep Repair, focusing on dosage accuracy, ingredient purity, and the absence of impurities to provide the cleanest, most effective formula possible.
Discover the best tryptophan options for longevity and sleep.
Prioritize informed decisions about your sleep health to support cognitive function, immune strength, aging, and longevity. When selecting sleep supplements, look beyond traditional options. A holistic approach like tryptophan supplementation is essential to regulating sleep effectively for health, longevity, and anti-aging.
Making Informed Decisions for Sleep Health
If you're working on getting more restorative sleep, consider factors such as sleep conditions and schedule, nutrition, electronic device usage, physical activity, and stress management. Pay particular attention to the quality of sleep supplements.
References:
- Melatonin stimulates proliferation and type I collagen synthesis in human bone cells in vitro (1999). Journal of Pineal Research.
- Sleep-dependent activity of T cells and regulatory T cells (2012). Clinical and Experimental Immunology.
- Physiology of growth hormone secretion during sleep (1996). The Journal of Pediatrics.
- Circadian Rhythm Dysregulation and Restoration: The Role of Melatonin (2021). Nutrients.
- Melatonin for the prevention and treatment of jet lag (2002). Cochrane Database of Systematic Reviews.
- Consumption of melatonin supplement improves cardiovascular disease risk factors and anthropometric indices in type 2 diabetes mellitus patients: a double-blind, randomized, placebo-controlled trial (2021). Trials.
- The benefit of a supplement with the antioxidant melatonin on redox status and muscle damage in resistance-trained athletes (2017). Applied Physiology, Nutrition, and Metabolism.
- Protective Effects of Melatonin and Its Supplements on the Arterial Mechanics (2022). Koşuyolu Heart Journal.
- Melatonin, Longevity and Health in the Aged: An Assessment (2002). Free Radical Research.
- Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content (2017). Journal of Clinical Sleep Medicine.
- How important is tryptophan in human health (2021). Nutrition Reviews.
- The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression (2021). Nutrition Reviews.
- Tryptophan in Nutrition and Health (2023). Tryptophan in Nutrition and Health.
- Biochemical and dietary functions of tryptophan and its metabolites in human health (2022). Functional Foods and Nutraceuticals in Metabolic and Non-Communicable Diseases.
- Tryptophan in Nutrition and Health (2022). International Journal of Molecular Sciences.
- Nutritional importance of tryptophan for improving treatment in depression and diabetes (2022). Nutrition Reviews.
- How important is tryptophan in human health (2019). Critical Reviews in Food Science and Nutrition.
- Melatonin in sleep disorders (2022). Neurología.
- Melatonin and sleep in an aging population (2005). Experimental Gerontology.
