Amino acids are the building blocks of proteins in the body. For many of us, this immediately conjures thoughts of building muscles and strength. However, the role of amino acids in the body and the proteins they form, go far beyond this.
They are responsible for the immune system, they function as enzymes, they carry nutrients around the body, they can act as hormones, and are integral to the central nervous system (CNS). In fact, amino acids form most of the excitatory and inhibitory chemicals in the Central Nervous System. Without the right levels of amino acids in the body from our diet, the Central Nervous System can become unbalanced.
Whilst it is true that some diets may contain insufficient amounts of amino acids, generally the more common issue is due to the insufficient breakdown and absorption of protein. This can occur in gastric disorders such as Crohn’s or celiac disease. However, the microbiome of the gut is also responsible for breaking down proteins in the food we eat and allowing them to be absorbed. A healthy microbiome is critical in ensuring correct absorption of amino acids and hence the correct functioning of the CNS which effects sleep.
As pharmacists, we know how effective and potent drugs can be at inducing sleep and there are times where drugs may be needed. However, we also know how they can actually interfere with deep sleep and actually cause more problems in the long term. Using amino acids and correcting a microbiome issue is a far more gentle way to induce sleep. The reason our pharmacists recommend amino acid supplements for insomnia is because the underlying problem is being treated and the risks of any side effects are almost non-existent. That’s not to say it’s the only treatment for sleep we dispense, because there are times that more aggressive treatments are required.
Our pharmacists at Formulae can suggest and put together Personalised nutritional complexes that feature some of the most important sleep-supportive amino acids: Glycine, L-Tryptophan, 5-HTP, and L-Theanine.
Let’s take a closer look at how these amino acids, may combine to support rejuvenating rest in a new and different way. As pharmacists, we focus on the fine details and medical basis for evidence, so just as a quick warning – you may find the following part a bit technical!
GLYCINE
Helps You Wake Up Clear-Headed & Energized
Glycine is an amino acid that the body produces naturally. In the nervous system, glycine acts as an inhibitory neurotransmitter; this means when it reaches neurons, it calms them, so they don’t “fire” with as much electrical activity.2 Glycine is also believed to lower core body temperature and to relax blood vessels at night; both these biological activities have been tied to sleep onset and sleep quality.3
In one study, volunteers who complained of sleep problems took either 3 g of glycine or placebo before bedtime and were then evaluated upon waking. In the glycine group, participants reported significant improvements after sleep across fatigue, liveliness, peppiness, and mental clarity.4
In another study, ten healthy male volunteers who had no sleep complaints were evaluated for sleep quality spending their usual time in bed, which was an average of 7.3 hours. These participants were then either given a placebo or 3 g of glycine and reduced their time in bed to 5.5 hours for three consecutive nights. At the study’s end, researchers reported glycine was associated with significant improvements in fatigue, daytime sleepiness, and daytime performance after nights where sleep was restricted.5
L-TRYPTOPHAN
Accelerates Sleep Onset; Extends Deep Delta-Wave Sleep
Stress and moodiness can wreak havoc on your sleep patterns. The amino acid L-Tryptophan may be perfectly suited to help with these concerns because it promotes a bright mood, relaxed mindset, and restful sleep patterns, all at the same time. L-Tryptophan has been suggested to be important in sleep management because, unlike some synthetic sleep aids, it is not associated with feelings of grogginess and brain fog upon waking.6
Did you know? L-Tryptophan may be especially helpful for women, because research has shown women with low L-Tryptophan levels appear to be more susceptible to mood concerns and relaxation difficulties that can make sleep challenging.7
A portion of the body’s circulating L-Tryptophan is delivered to the central nervous system (CNS), including the brain, where it is used to form neurotransmitters linked to relaxation and mood balance, including serotonin. In the brain, serotonin enhances production of melatonin, an important hormone for supporting normal circadian rhythm and restful sleep. In helping these brain chemicals, L-Tryptophan appears to support sleep:
In one placebo-controlled study of 15 subjects with mild sleep concerns, researchers tested the effects of taking 1 g L-Tryptophan vs. ¼ g of Tryptophan at bedtime. Researchers found that the 1 g dosage accelerated time to fall asleep, while the ¼ g dosage significantly increase the duration of restorative “delta-wave” deep sleep.8
Additional research has suggested that L-Tryptophan appears to help relieve obstructive sleep apnea (but has no effect on central sleep apnea). 9
GRIFFONIA SIMPLICIFOLIA (98% 5-HTP)
Increases Duration of REM Sleep By 47%
Griffonia Simplicfolia seeds supply 5-hydroxy L-Tryptophan (5-HTP), an amino acid metabolite that the body uses to make the relaxing neurotransmitter serotonin. Serotonin is an important contributor to tranquility and sleep but is known to decline naturally in the body with age.10 Griffonia’s 5-HTP may help because it is considered to be easy-to-absorb and highly bioavailable, and is also one of the few nutrients that can cross the blood-brain barrier. Here, in the brain, 5-HTP directly influences serotonin and other neurotransmitters associated with mood, relaxation and sleep patterns.
One study, noting that low serotonin levels were associated with sleep problems, investigated how 5-HTP might help. After supplementing 12 healthy volunteers before bedtime, researchers found that 5-HTP appeared to increase duration of REM sleep by up to 47%, leading researchers to draw a correlation between serotonin levels and deep REM sleep.11
L-THEANINE
Supports Non-Sedating Relaxation Responses
Do you have an excitable personality and racing thoughts that make it hard to “turn off” your brain to fall asleep? L-Theanine in Amino Sleep may be perfect for you. L-Theanine is an amino acid found in green and black tea that may be partially responsible for these beverages’ calming and soothing effects. Like 5-HTP, L-Theanine is capable of crossing the blood barrier and directly influencing brain neurotransmitters, resulting in feelings of relaxation.
One research paper proposed that L-Theanine has soothing properties that may initiate high-quality sleep. Notably, researchers point out that L-Theanine does not promote sleep through sedation or drowsiness, but through relaxation. This led researchers to propose L-Theanine as a safe, natural aid for quality sleep without side effects.
References:
2. http://webspace.ship.edu/cgboer/genpsyneurotransmitters.html
3. Kawai N, Sakai N, et al. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus, Neuropsychopharmacology, 2015, 40, 6, 1405
4. INAGAWA, K., HIRAOKA, T., KOHDA, T., YAMADERA, W. and TAKAHASHI, M. (2006), Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4: 75–77. doi: 10.1111/j.1479-8425.2006.00193.x
5. Bannai M, Kawai N, Ono K, et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61. doi: 10.3389/fneur.2012.00061.
6. Richard D, Dawes M, et al. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. International Journal of Tryptophan Research 2009:2.
7. Bell C., Abrams J., Nutt D. Tryptophan depletion and its implications for psychiatry. British Journal of Psychiatry 2001;178:399-405.
8. Hartmann E, Spinweber CL. Sleep induced by L-Tryptophan: Effect of dosages within the normal dietary intake. J Nerv Ment Dis. 1979;167(8):497–9.
9. Schmidt HS. L-Tryptophan in the treatment of impaired respiration in sleep. Bull Eur Physiopathol Respir 19: 625–629, 1983
10. Payton A, et al. Influence of serotonin transporter gene polymorphisms on cognitive decline and cognitive abilities in a nondemented elderly population. Molecular Psychiatry (2005) 10, 1133–1139. doi:10.1038/sj.mp.4001733; published online 16 August 2005
11. Wyatt RJ, Zarcone V, Engelman K, Dement WC, Snyder F, Sjoerdsma A. Effects of 5-hydroxytryptophan on the sleep of normal human subjects. Electroencephalogr Clin Neurophysiol. 1971;30:505–9.
12. Rao TP, Ozeki M, et al. In Search of a Safe Natural Sleep Aid. J Am Coll Nutr. 2015 Mar 11:1-12.
13. Sleep Diplomate https://www.sleepdiplomat.com/
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