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Recently, some people have become interested in enhancing their mood by taking Typtophan for anxiety.
L-Tryptophan, or simply Tryptophan, is an amino acid most famously known for being the component in Thanksgiving turkeys that makes people feel sleepy. While it is true that this natural amino acid can produce drowsiness, Tryptophan is also an essential nutrient which performs many vital tasks in the body.
One of the most useful benefits Tryptophan for anxiety provides is mood regulation, through the production of the neurotransmitter Serotonin. Supplementing with L-Tryptophan and its by-product 5-HTP may improve mood and relieve stress.
This article gives a summary of how Tryptophan works as a mood enhancer, why people take Tryptophan for anxiety, and concerns regarding safety and side effects.
Mood
Stress
Sleep- Precursor for serotonin synthesis
- Supports a calm, relaxed mood
- Promotes restful sleep patterns
Top L-Tryptophan Products* ❯Dietary Sources of L-Tryptophan
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Turkey is not the only, or even the best, food source of L-Tryptophan. The compound is a naturally-occurring amino acid found in many very common foods in the human diet.
Tryptophan food sources include other poultry like chicken, red meat, dairy products, many different nuts, raw oats, beans, and eggs. Seeds like sunflower and pumpkin are rich in Tryptophan. Certain fruits like bananas, and even chocolate also contain Tryptophan.
The body cannot produce any Tryptophan on its own. This means it is necessary to obtain it from food sources to perform basic functions. For this reason, we refer to it as an “essential” amino acid.
Most Tryptophan rich foods tend to provide close to 500 mg of Tryptophan per serving. However, this may constitute only a low baseline dose of the compound for most people trying to overcome anxiety and stress.
Effects of L-Tryptophan for Anxiety and Depression
Once consumed, L-Tryptophan is converted into 5-HTP (5-hydroxytryptophan) and other metabolites in the liver. 5-HTP, which is also available as a mood supplement, travels through the blood stream to the brain. Once there, it is able to cross the blood-brain barrier.
In the brain, 5-HTP is converted into Serotonin, the neurotransmitter most commonly associated with the regulation of mood.
Serotonin exerts several effects within the brain and body. It is observed to cause vasoconstriction of blood vessels. Serotonin also acts in the digestive tract to cause intestinal peristalsis (rhythmic contractions), which aids in the transportation of food through the digestive tract.
But the role for which Serotonin is most commonly known is as a brain chemical that delivers messages to nerve cells in the central nervous system.
Serotonin is an inhibitory neurotransmitter that plays a central role in determining the mood. High levels of active Serotonin in the brain can generate a sense of contentedness and relaxation, and help with control of anxious thoughts.
Because of these effects, symptoms of anxiety and depression may be improved when higher levels of Serotonin are present in the brain.
In sufficient quantities, Serotonin may cause euphoric bliss. Sexual desire, sleep cycles, and appetite are also influenced by this neurochemical.
In addition to the role it plays in regulating mood, Serotonin is also converted into the hormone Melatonin. Melatonin is a sleep-regulating neurotransmitter that controls the sleep/wake cycle (circadian rhythm).
During the day, the brain produces more Serotonin, and Melatonin production is very low. When light levels drop at dusk, Serotonin is converted more readily into Melatonin, and levels rise in the body.
Melatonin helps you stay asleep throughout the night and wake feeling rested. This may help to control anxious thoughts during the day.
Consuming foods with high levels of Tryptophan or taking Tryptophan or 5-HTP supplements is the only natural way to boost Serotonin and Melatonin levels.
Some individuals may not consume enough Tryptophan, or naturally produce low levels of 5-HTP from the Tryptophan they do eat. For this reason, supplements which contain these compounds may be useful for some individuals.
L-Tryptophan Benefits and Reviews
The calming effects of Serotonin via L-Tryptophan capsules may provide relief from many common maladies. According to Tryptophan user reviews, this supplement has been used for clinical depression, PMS, anxiety and panic attacks, ADHD, and insomnia.
For balanced, healthy minds, Serotonin increases provide a pleasurable, natural mood lift that can even be perceived as a “high” in some cases. This is why some people use it for anxiety and to prevent panic attacks. Furthermore, some people suffering from insomnia find the calming balance of Tryptophan supplements to be very helpful.
L-Tryptophan Compared to 5 HTP
Because of their close chemical relationship, many people wonder if it is safe or beneficial to take L-Tryptophan and 5-HTP concurrently. Once in the bloodstream, these two compounds use the same pathways to ultimately increase Serotonin levels.
The difference is that the effects of 5-HTP are felt much sooner following ingestion and it is readily able to cross the blood-brain barrier where it can become active. L-Tryptophan, on the other hand, is subject to a rate-limiting effect which means it takes longer to be converted into Serotonin and taken up by your neurons.
For this reason, supplements like New Mood by Onnit Labs provide both Tryptophan and 5-HTP. You will get the benefits of both an immediate release of Serotonin in the brain via 5-HTP as well as the extended release conversion of Tryptophan for longer lasting effects.
That being said, most people who are interested in a Serotonin mood support simply take 5-HTP or another stack supplement which contains it.
L-Tryptophan Safety
In the late 1980s, a health scare involving L-Tryptophan resulted in a temporary ban on the product by the FDA in the United States. The incident involved an outbreak of 1500 cases of eosinophilia-myalgia syndrome (EMS), resulting in nearly 40 deaths, among people who had taken a Tryptophan supplement.
At the time, it was unclear what caused the EMS, and as a result, the FDA temporarily halted sales of Tryptophan. About 5 years later, it was determined that all illnesses resulted from a single contaminated batch of the supplement produced in Japan. It is believed that the contaminants in the supplements caused the cases of EMS.
Subsequently, Tryptophan was deemed legal and safe again. Today, the compound is on the FDA’s Generally Recognized as Safe list (GRAS), and is not considered dangerous for human consumption.
Tryptophan Side Effects and Interactions
Most users who take L-Tryptophan supplements can expect to experience no to mild side effects. Some gastrointestinal side effects such as heartburn, stomach pain, nausea, vomiting, and diarrhea have been reported, as well as other effects such as lightheadedness and drowsiness.
Caution should be taken before beginning to take Tryptophan supplements if you are on certain medications. Combining Tryptophan with certain medications can lead to serious side effects.
Tryptophan interacts negatively with central nervous system depressant drugs (e.g. clonazepam, lorazepam, phenobarbital). If Tryptophan and any of these drugs are taken together, excessive fatigue and drowsiness may occur.
Some medications alter Serotonin levels in the body, including antidepressant drugs (i.e. SSRIs, MAOIs), dextromethorphan (Robitussin DM, and other cough medication), Meperidine (Demerol), Pentazocine (Talwin), and Tramadol (Ultram).
Taking Tryptophan or 5-HTP supplements together with drugs that alter Serotonin concentrations in the body can lead to Serotonin Syndrome. Serotonin Syndrome occurs when there is an excess of Serotonin in the brain.
Symptoms of Serotonin Syndrome include excessive sweating, agitation, fever, high blood pressure, and irregular heartbeat. In severe cases, if left untreated, Serotonin Syndrome can be fatal.
It is recommended that you always speak with your doctor before beginning any new supplements. Your doctor will be able to determine the proper dosage for your needs and sensitivities, and ensure there will not be any negative interactions with any medications are already taking.
Using L-Tryptophan Supplements for Anxiety
L-Tryptophan supplements, whether in the form of food sources, single ingredient capsules, supplement stacks, or 5-HTP pills, are a possibly effective way to improve mood.
L-Tryptophan for anxiety may assist in calming hyperactive thoughts and enhancing the mood. L-Tryptophan is a natural supplement for improved emotional health that many people report they have successfully used for anxiety control.
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Article last updated on: April 28th, 2018 by Nootriment
1 Comment
My question is, will it be ok for me to take 500 mgs of L-Tryptophan for my anxiety when I have to take a 3mg of Lunesta for sleep?? Years ago I took L-Tryptophan until they took it off of market, and I did well on it, don’t want to have a reaction to it if I also take Lunesta!!!