Tryptophan, also known as L-tryptophan, is an essential amino acid made from proteins during digestion by the action of proteolytic enzymes. Tryptophan can only be obtained through food or supplementation and cannot be produced within the body. Rich sources of tryptophan are chocolate, oats, bananas, dried dates, milk, cottage cheese, meat, fish, turkey and peanuts.
L-tryptophan is used for
insomnia, sleep apnea, depression, anxiety, facial pain, a severe
form of premenstrual syndrome called premenstrual dysphoric disorder
(PMDD), smoking cessation, grinding teeth during sleep (bruxism),
attention deficit-hyperactivity disorder (ADHD), Tourette's syndrome,
and to improve athletic performance.
Tryptophan is a precursor
and a vital element for neurotransmitters serotonin and melatonin.
These chemical messengers transport nerve impulses from one cell to
another. The brain will not function properly without sufficient
amounts of these neurotransmitters.
The body also utilizes
tryptophan to synthesize vitamin B3 (niacin). Many nutritionists
believe that as long as the body gets enough tryptophan-rich foods it
will be able to produce adequate amounts of niacin.
For
tryptophan to be able to carry out its bodily functions effectively,
vitamin B6 is also needed. Other nutrients that are required include
vitamin C, folate (vitamin B9) and the mineral magnesium.
In the late 1980s, over 5,000 people became gravely ill after taking tryptophan supplements made by Japanese manufacturer Showa Denko. Investigation revealed that the preparation contained impurities, one of which was strongly implicated in the illness. It was not clear, however, that tryptophan itself was completely blameless.
As a result, the FDA banned all imports of tryptophan supplements into the U.S. Both consumers and scientists steered clear of tryptophan, and research on the amino acid fell out of fashion. American manufacturers shied away from putting tryptophan on the market for fear of lawsuits.
Still, a handful of recent studies suggest that tryptophan has unexpected benefits. Dr. Young has found that taking tryptophan can affect human social behavior, decreasing aggression, irritability and quarrelsomeness. In animals, increased serotonin has been shown to reduce hostility, increase social affiliativeness and also promote dominance in social hierarchies. Evidence is starting to trickle in that the same applies to humans.
L-tryptophan is naturally found in animal and plant proteins. L-tryptophan is considered an essential amino acid because our bodies can't make it. It is important for the development and functioning of many organs in the body. After absorbing L-tryptophan from food, our bodies convert it to 5-HTP (5-hyrdoxytryptophan), and then to serotonin. Serotonin is a hormone that transmits signals between nerve cells. It also causes blood vessels to narrow. Changes in the level of serotonin in the brain can alter mood.
Tryptophan is needed to
produce serotonin in the human body. Serotonin is one of the key
brain chemicals involved in regulating mood. Serotonin levels play a
key role in the regulation of anxiety, depression, appetite, behavior
and aggression.
This amino acid is present in high levels in
turkey meat and has long been said to be the reason people get sleepy
after a big turkey dinner. Actually, tryptophan is also present in
high levels in other meats too.
Tryptophan is required to
synthesize niacin (vitamin B3) and needs vitamin B6, biotin, vitamin
C and zinc to manufacture the enzyme for conversion.
Tryptophan may be effective in treating the following symptoms:
Treating premenstrual dysphoric disorder (PMDD): Taking 6 grams of L-tryptophan per day seems to decrease mood swings, tension, and irritability in women with PMDD.
Smoking cessation (helping people quit smoking): Taking L-tryptophan seems to improve the effectiveness of conventional treatment for smoking cessation.
Depression: Developing research suggests that L-tryptophan might improve the effectiveness of common medications for depression.
Seasonal affective disorder (SAD): Early research suggests L-tryptophan might be helpful in SAD.
Attention deficit-hyperactivity disorder (ADHD): There is some evidence that L-tryptophan levels are lower in children with ADHD.
Treating sleep disorders: Taking L-tryptophan might decrease the amount of time it takes to fall asleep and improve mood in healthy people with sleep problems. There is also some evidence that taking L-tryptophan might decrease episodes in some people who periodically stop breathing during sleep (sleep apnea).
Other conditions:
Teeth grinding (bruxism).
Tourette syndrome.
There are times when eating certain kinds of food makes you feel relaxed, peaceful and, at times, drowsy. These are some foods rich in tryptophan. For instance, some people feel tired after consuming grilled turkey. This is because turkey is a meat rich in tryptophan. The other foods high in tryptophan include the following:
Milk: Drinking milk before going to bed at night is a good idea. This allows you to sleep well at night. Soy milk is also a good source of tryptophan.
Meat: Both red and lean meat such as beef, mutton, chicken and turkey are rich in tryptophan.
Cheese: Add cheese to your daily diet. You could use various kinds of cheese such as cottage cheese, cheddar processed cheese, Swiss cheese, tofu and so on. Gruyere, a variety of Swiss cheese, is very rich in tryptophan.
Other: The other major foods high in tryptophan include fruits such as bananas, all kinds of nuts fish, poultry, dairy, roasted seeds of pumpkin, sesame and sunflower, etc. Consumption of red or brown rice would also help to increase the tryptophan levels in the bloodstream.
When you consume foods high in carbohydrates, the body immediately releases insulin to clear the amino acids that compete with tryptophan. Tryptophan is not affected by insulin; hence, once the other amino acids are cleared by insulin, tryptophan reaches the brain. This is reason why, you feel drowsy after consuming foods high in carbohydrate and this could be also the reason why carbohydrate-rich food are known as the "comfort" food.
Despite what you may read on the Internet, it is not currently "banned" by the Food and Drug Administration (FDA).
For a while in the early 1990s, tryptophan supplements were banned in the United States due to safety concerns, but changes in the laws during 1994 allowed for the reintroduction of the supplements. According to one law, known as the Dietary Supplement Health and Education Act (DSHEA) of 1994, manufacturers of supplements do not need FDA approval before marketing their products and do not need to prove that their products are safe. This is why tryptophan supplements are once again available (it is not because they have ever been shown to be safe).
As a dietary supplement, take 500 milligrams (~3/8 tsp) up to three times a day, or as directed by physician. You can see the full bulk density/volumetric conversion chart for L-Tryptophan here. Since a serving size of 1/8 teaspoon equals 180 milligrams, then 3/8 teaspoon equals 540 milligrams. For a 500 milligram serving, take a little less than 3/8 tsp.
Studies have used high tryptophan doses for insomnia treatment (1000 mg to 2500 mg daily) and premenstrual syndrome treatment (6000 mg per day), while lower dosages (300 mg daily, in combination with antidepressants) were used for depression studies. It is not known if these amounts are either safe or effective.
A safe maximum dosage (known as the "tolerable upper intake level" or UL) for tryptophan has not been established, due to the lack of safety information about long-term tryptophan supplementation and due to concerns about serious tryptophan side effects. In other words, it is not clear if any tryptophan dosage is safe.
Tryptophan is safe at suggested serving sizes. Rare side effects include heartburn, stomach pain, belching and gas, nausea, vomiting, diarrhea, loss of appetite, drowsiness, dry mouth, visual blurring, muscle weakness, and marital problems. In larger quantities, side effects can include agitation, confusion, diarrhea, fever, overactive reflexes, nausea, hypomania (a mild form of mania, characterized by hyperactivity and feelings of well-being), poor coordination, restlessness, sweating, and vomiting.
CAUTION: Persons suffering from severe depression or anxiety should talk to a physician before taking L-Tryptophan as a dietary supplement. Talk to your doctor if you are taking, or have taken medications to treat stress, anxiety or depression within the last 90 days!! Avoid combining L-tryptophan with serotonin-influencing agents such as 5-HTP or SSRI drugs such as Prozac and Paxil.
People with liver or
kidney disease should not take this or any other amino acid
supplement without first consulting their physician.
The following reviews have been selected:
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30 of 30 people found the following review helpful:
5.0 out of 5 stars Sleeping better AND feeling better!, January 28, 2012
By
Kristen Stemple
I love this supplement so much because it not only helps with my insomnia (life-long insomniac here!), but it also has a noticeable affect on my anxiety levels. I've never been diagnosed with any type of anxiety order, although I do feel many of the symptoms and have been known to have panic attacks for no good reason at all. Since I started taking... L-Tryptophan 500mg, 120 Capsules and 10 Grams Melatonin 99% Bulk Powder, this has no longer been the case. I sleep through the night, well most nights, and I haven't had anything that even closely resembles a panic attack for close to a over a year.
The Maltonin and L-Tryptophan have been the key reasons for this, and I can't begin to say enough good things about them. I think I've taken every variety of sleeping pill in the past, all of them always giving me groggy feeling in the morning, not so with these supplements what-so-ever I go to bed and drift into a peaceful sleep within 30 minutes and wake up feeling refreshed and ready to face the day with a positive outlook on things (not something I'm usually known for saying!).
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Reason for taking: Insomnia
Reviewer: 45-54 Female, 12/30/2011 9:40:53 PM
Comment:
I've been suffering from insomnia since the first of my two children were born 13 years ago. It was devastating, and came with migraine-like headaches. Doctors blew it off, and then when I begged for help, prescribed various sleeping pills and anti-depressants. The anti-depressants made me feel wired. Some sleeping pills worked better than others, but doctors wouldn't let me use them long term. After one agonizing night of no sleep, I went into a local drug store and bought every sleep aid I could find off the shelf. One I tried had L-Trytophan in it. I had never heard of L-Tryptophan before... [is that] because the pharmaceutical companies can't patent it[?]. It's an amino acid that occurs in nature. It was like a wonder drug, and I was so grateful to both have a solution, and no longer be beholden to the whims of doctors and difficult-to-obtain prescriptions that didn't even make me feel that great. L-Tryptophan increases serotonin levels without that "wired" feeling that pharmaceutical anti-depressants gave me. It felt like a valium. It made me relaxed, less anxious, more able to handle setbacks with equanimity, and it took away those migrane-like headaches that came from chronic insomnia. And, of course, I sleep now. So grateful for it. The only thing is you have to take a lot and over time - it has a short half-life. I take about 1000 to 1500 mg a day in two or three doses.
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43 of 54 people found the following review helpful:
5.0 out of 5 stars A WONDERFUL, NATURAL PRODUCT, April 6, 2008
By
P. Gray (Reno, NV USA)
I have suffered from insomnia since I was about 11 years old and am now 40. This is the only natural product that I have tried that works! It is not an instant fix rather, it's a cummulative effect. I guess that I really began to notice it's benefits after about one month.
I also have some anxiety and nervousness so the dose that seems to work best for me is 2-4 tablets in the morning and 4 at night. I feel less anxious and more peaceful throughout the day and actually sleep at night, without worrying about becoming dependent on a chemical sleep aid or anxiety medicine. I highly recommend this product!!
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Reason for taking: Pain
Reviewer: waco43318, 45-54 Female, 7/3/2009 2:53:59 AM
Comment:
I have suffered from severe migraines since Jr. High. In 1985, had another cat scan and the neurologist prescribed this. I took it daily and after 3mos my migraines stopped. In 1990, I was told it was taken off the market. A few months after I ran out my migraines came back. Last year [I started taking it again] and I have been migraine free since back on them, with the acception of a series of mri's and xrays one day at the hospital which brought a migraine on but it was gone by noon the next day. If it wasn't for them, the migraine would have lasted the usual 1-2 weeks. I have no side effects from it and I live with chronic pain daily on alot of meds. Doesn't interact with any of them.
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8 of 8 people found the following review helpful:
5.0 out of 5 stars High Quality L-Tryptophan, June 14, 2011
By
Kerri Elders (Texas USA)
This is an excellent value for a superior form of Pharmaceutical Grade L-Tryptophan. This amino acid is a superb sleep aid (usual dose for sleep would be 1500 mg, or 3 of these capsules, taken on an EMPTY stomach, at least an hour and a half after eating, with water or a small bit of fruit juice). Never combine any amino acid with any protein-containing food or drink (like milk) or you're just wasting your money.
L-Tryptophan helps raise serotonin levels in the brain, leading to better sleep, less anxiety, higher emotional resilience, more relaxation, and better mood. It can be taken in a lower dose during the day, if needed for these effects (a single capsule). ...
P.S. Anyone on any type of antidepressant medications MUST talk to their doctor before taking tryptophan. Also, exercise caution if you're taking St. Johns Wort--Google "Serotonin syndrome" for more info. Always thoroughly research your supplements for possible interactions before taking anything. Sweet dreams!
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Reason for taking: Sleep
Reviewer: ?, 25-34 Female, 4/29/2010 12:56:43 PM
Comment:
I have used this product for help in falling asleep sooner and it actually worked well. I tried many other OTC products for sleep and done have worked as well. Sometimes I do feel a little sluggish in the morning, but it is rare. Plus I seem to have a better mood after using this for a while. Not sure if it is a coincidence or the added seratonin that comes from the ingredient l-tryptophan.
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1 of 1 people found the following review helpful:
5.0 out of 5 stars Wonderful, helped me kick a 20 year sleeping pill habit., January 24, 2012
By
SMH
I have never slept well, and had taken over-the-counter sleeping pills for 20 years or so. I hated the side effects and had gotten to the point where I woke with a headache every day. Last July I decided I'd rather be tired than have headaches, so I stopped the sleeping pills. A week later I started taking this L-Tryptophan. I take three before bed and I sleep very well. I am now 7 months free of sleeping pills. This L-Tryptophan has also evened out my moods. There are no side effects, and it works so well for me that I am planning to take it daily for the rest of my life.
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