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Tryptophan benefits are most commonly associated with improved sleep, relaxation, weight loss, and a positive state of mind. The amino acid Tryptophan famously induces states of calm, peacefulness, and drowsiness.
Tryptophan is considered an essential nutrient in the human diet since we cannot synthesize it by ourselves. This amino acid is found in many high protein foods including poultry, eggs, milk, beans, and nuts.
By supplementing with the compound, stress may be reduced, the mood may be enhanced, and sleep may be improved. However, many people wonder if the risk of side effects are worth the potential benefits of Tryptophan supplements.
This article will look at the pros and cons of including this mood balancing supplement in your daily diet, Tryptophan benefits, and side effects and safety of Tryptophan, including the health scare surrounding the supplement from the early ’90s.
Mood
Stress
Sleep- Precursor for serotonin synthesis
- Supports a calm, relaxed mood
- Promotes restful sleep patterns
Top L-Tryptophan Products* ❯The Benefits of L-Tryptophan
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Tryptophan is commonly found in many staple foods including chicken, turkey, broccoli, and bananas. Whether it comes from a food source or a pill supplement, Tryptophan is first converted by the body into 5-HTP.
5-HTP, which can also be purchased as a supplement, is a bioavailable chemical which can cross the blood-brain barrier and directly enter the brain. Once there, it is synthesized into the neurotransmitter Serotonin.
Serotonin is responsible for facilitating nerve cell communication in the brain. It also promotes a happy emotional state and content mood. The brain uses this neurotransmitter to counteract intense stress triggers effectively.
Serotonin is also connected to physical and mental pleasure, and can create a sense of light euphoria.
Some Serotonin is also converted into the well-known hormone Melatonin. This substance is connected to healthy sleep cycles, and is naturally released when the body needs rest. A deficiency in Melatonin is often noted in insomnia cases.
So, with thoughtful supplementation, L-Tryptophan may have many benefits like improved sleep and calm mood.
Why do People Take L-Tryptophan Supplements?
The number one reason that people take Tryptophan supplements is for mood improvement and emotional balance. This broad category includes work-related stress relief, help with social anxiety, and the easing of symptoms relating to depression.
Frequently used daily in the same way as a multi-vitamin, for some users, Tryptophan supplements are a convenient way to control daily mood swings and prevent stress-related panic attacks before they happen.
L-Tryptophan benefits are especially potent for anyone in a high-stress occupation or attending school. It may also be a useful tool during intensely stressful emotional periods in life.
Another reason that people take L-Tryptophan is for help regulating sleep. The compound is known to induce healthy drowsiness at bedtime, and make it easier to fall asleep. For this reason, it is very popular with people who suffer from chronic insomnia.
L-Tryptophan Safety and the EMS Outbreak
In 1989-1990, approximately 1500 cases of eosinophilia-myalgia syndrome (EMS) were reported after people used L-Tryptophan supplements. EMS is rare disorder that affects multiple organ systems and the nervous system. It is characterized by severe muscle pain (myalgia), muscle weakness, skin rash, and trouble breathing. The outbreak resulted in many hospitalizations and nearly 40 deaths.
The FDA placed a temporary ban on the product in the United States. After much investigation, years later it was determined that all of the illnesses resulted from products from a single batch of supplements from one manufacturer in Japan. It is believed that there were toxic contaminants in those specific supplements that caused the cases of EMS.
Subsequently, Tryptophan has again been deemed safe and legal for sale in the USA. Today, Tryptophan has been given the status of Generally Recognized as Safe (GRAS) by the FDA, and is not considered dangerous for human consumption.
Tryptophan Side Effects and Interactions
Humans have been consuming L-Tryptophan from food sources since the beginning of our species. The compound is easy to tolerate for most people.
Tryptophan supplements exhibit few side effects when taken at moderate doses. A moderate dose can range from 1 – 6 grams per day. Appropriate, safe dosage depends on many factors including age, weight, and personal sensitivities; always speak with your doctor to determine the best dosage for your personal needs.
When taken above recommended dosages or if combined with other Sertonin-altering compounds like antidepressants of the SSRI or MAOI categories, users run the risk of developing Serotonin Syndrome. This condition is caused by an excess of Serotonin in the brain.
The hallmark symptoms of this condition include intense digestive issues, severe headache, dizziness, agitation, restlessness, excessive sweating, and irregular heartbeat. In severe cases, it left untreated, Serotonin Syndrome can be fatal.
To avoid this condition it is important to remain within dosage guidelines. Prescription SSRIs and MAOIs should not be combined with Tryptophan, 5-HTP supplements, or other nootropic remedies for depression at any time.
Always speak with your doctor when beginning any new supplements, especially if you are on any prescription medications. Your doctor will be able to determine if there may be any potential negative interactions between your medications and any supplements.
Natural Remedies Which Produce Similar Effects
If you are looking for an alternative that delivers similar Tryptophan benefits, you might begin by exploring its most direct relative, 5-HTP.
5-HTP has become a popular mood enhancer in its own right. This compound produces identical mood effects as Tryptophan in the brain, and often works more quickly, as it is farther along the metabolic pathway to producing Serotonin.
Other stress-relieving supplements include Phenibut, a GABAergic compound which limits the over-firing of nerve cells, and L-Theanine, a glutamic acid which increases Serotonin and Dopamine activity.
Conclusion
For most users, L-Tryptophan benefits may include lifting of the mood, combating stress, fighting anxious thoughts, and improving sleep patterns.
Tryptophan is considered a safe and effective supplement at moderate doses. For increased efficacy, many people prefer to take 5-HTP directly.
Whichever route you choose, adding some form of natural stress relief into your supplement routine may be worthwhile. Be sure to respect dosage guidelines, introduce new supplements thoughtfully, and consult with your doctor on any supplement related questions to reap the best Tryptophan benefits.
- Thomson J, Rankin H, Ashcroft GW, Yates CM, McQueen JK, Cummings SW. The treatment of depression in general practice: a comparison of L-tryptophan, amitriptyline, and a combination of L-tryptophan and amitriptyline with placebo. Psychol Med. 1982
- Ceccherelli F, Diani MM, Altafini L, Varotto E, Stefecius A, Casale R, Costola A, Giron GP. Postoperative pain treated by intravenous L-tryptophan: a double-blind study versus placebo in cholecystectomized patients. Pain. 1991
- Robinson OJ, Overstreet C, Allen PS, Pine DS, Grillon C. Acute tryptophan depletion increases translational indices of anxiety but not fear: serotonergic modulation of the bed nucleus of the stria terminalis? Neuropsychopharmacology. 2012
- Segura R, Ventura JL. Effect of L-tryptophan supplementation on exercise performance. Int J Sports Med. 1988
- Celinski K, Konturek SJ, Konturek PC, Brzozowski T, Cichoz-Lach H, Slomka M, Malgorzata P, Bielanski W, Reiter RJ. Melatonin or L-tryptophan accelerates healing of gastroduodenal ulcers in patients treated with omeprazole. J Pineal Res. 2011
- Nicholson AN, Stone BM. L-tryptophan and sleep in healthy man. Electroencephalogr Clin Neurophysiol. 1979
- Nesic J, Duka T. Effects of stress and dietary tryptophan enhancement on craving for alcohol in binge and non-binge heavy drinkers. Behav Pharmacol. 2014
- Young SN. The effect of raising and lowering tryptophan levels on human mood and social behaviour. Philos Trans R Soc Lond B Biol Sci. 2013
Article last updated on: April 28th, 2018 by Nootriment
3 Comments
May I take tryptophan with antideppresive drugs and Lorazepam for anxiety?
Hello,
You should check with your prescribing doctor to determine whether this combination is appropriate for you.
Da, m-am interesat pe net in engleza si e indicat cind vrei sa reduci medicatia antidepresiva, altfel nu e recomandat sa mergi in acelasi timp. Asociati-l pt. buna absobtie cu niacina 100 mg si 1-3 gr melatonina ca sa va usureze somnul.
Aceasta indicatie e cea mai buna metoda sa renunti treptat la antidepresive de orice fel si cum tot scadeti gradual antidepresivul, cresteti l-triptofanul. Incepeti cu 500 mg dimineata si 500 mg seara,melatonina doar seara o luati. Daca simtiti o mica imbunatatire, ridicati la 1000 mg si dimineata si seara, tot scazind antidepresivul, pina cind mergeti doar cu l-triptofanul cel putin un an de zile, daca problema e cronica va ajustati doza in functie de cum va simtiti.Puteti cumpara l-triptofanul de pe site-ul bodytimero la pret foarte bun.
Pentru renuntare lorazepam va recomand cu incredere uleiul de CBD de la ferma Domnita Maria.
Nu in ultimul rind aveti rabdare pe termen indelungat pentru ca creierul se reface dupa consum de droguri psihiatrice foarte greu si lent, dar va asigur ca merita sa va salvati prin metode naturale