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L-Tryptophan is an amino acid that helps the body form proteins, is involved in vitamin synthesis, and is used to make important brain chemicals.
Since Tryptophan is an essential amino acid that the body cannot naturally make, it needs to be acquired through food sources. Foods that contain Tryptophan amino acid include dairy products, such as eggs, milk and cheese, as well as fish, chicken, nuts, turkey, peanut butter and soy.
Tryptophan is considered to be an alpha-amino acid and is involved in protein synthesis, but unlike other amino acids, it is not primarily supplemented for muscle-building purposes.
Instead, L-Tryptophan amino acid supplements are commonly taken to enhance mood, sleep and to support weight loss. This amino acid is a precursor for Serotonin, Melatonin and Vitamin B3 (Niacin).
Mood
Stress
Sleep- Precursor for serotonin synthesis
- Supports a calm, relaxed mood
- Promotes restful sleep patterns
Top L-Tryptophan Products* ❯Function of Tryptophan Amino Acid in the Body
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An important role of L-tryptophan in the body is to serve as a precursor to Serotonin, a neurotransmitter that is used to relay signals inside the brain.
Tryptophan from food or supplements is broken down in the liver into 5-Hydroxytryptophan (5-HTP) and other metabolites including niacin. The 5-HTP travels through the bloodstream to the brain, crosses the barrier separating the blood from the brain (blood-brain barrier), and enters the brain tissue. There it is used to synthesize Serotonin.
Serotonin plays a role in a many important functions in the body, including mood, appetite and sleep. The presence of Serotonin in elevated levels can lead to feelings of contentment, peacefulness, and calm. Low levels of Serotonin can lead to depressed mood.
Serotonin is also required to synthesize Melatonin, which is the primary hormone that is involved in setting our “circadian rhythm” and sleep cycle. Serotonin in the brain is converted into Melatonin as needed. During the day, production of Melatonin is low, but when light levels fall in the evening, the conversion of Serotonin into Melatonin increases to help the body prepare for sleep.
The body also uses Tryptophan to make niacin, also known as vitamin B3. Niacin helps maintain energy levels and acts as a vasodilator, which can support cardiovascular health. The University of Maryland Medical Center states that it also supports healthy liver function and nervous system function, as well as healthy eyes and skin.
The body has to have adequate levels of iron, Vitamin B6 and riboflavin for dietary Tryptophan to be converted to niacin, according to MedlinePlus Medical Encyclopedia.
Common Uses of L-Tryptophan Amino Acid Supplements
Tryptophan amino acid supplements are sometimes used to reduce or manage sleep or mood problems, such as sleep apnea, insomnia, anxiety, or depression. They have also been used for attention deficit-hyperactivity disorder (ADHD), premenstrual syndrome (PMS), and teeth grinding (bruxism).
These supplements are sometimes used to assist with smoking cessation. Other uses include weight loss through appetite suppression and improved athletic performance.
Tryptophan supplements raise the levels of this amino acid in the body, which is said to increase the potential for more Serotonin to be made. Higher amounts of this neurotransmitter can have a positive impact on mood, sleep patterns and other body functions.
The University of Michigan Health System states that these supplements are possibly effective for reducing irritability, mood swings and other mood symptoms of premenstrual syndrome. Other studies have also shown effectiveness for helping people stop smoking.
The benefits of Tryptophan amino acid supplements may also include managing or treating insomnia and teeth grinding during sleep, although more research on their effectiveness is needed. The effectiveness of these supplements for treating depression and enhancing performance in athletes also requires more research.
Tryptophan is considered a prescription drug and is used to treat depression and bipolar disorder in other countries around the world, including Canada. However at this time, in the US the FDA has not approved Tryptophan as a drug to prevent or treat any conditions.
How to Take L-Tryptophan Amino Acid Supplements
Tryptophan amino acid supplements are available in a free amino acid form or in a peptide form.
L-tryptophan peptide supplements are designed to be more soluble, which helps the body absorb them into the bloodstream more easily. This can cause Serotonin to be produced more quickly, leading to faster results.
Before taking L-Tryptophan amino acid or L-Tryptophan peptide supplements, it is important to consult a doctor for information on safe dosages. In general, dosages are based on many different factors, including the presence of medical conditions, age, personal sensitivities, and the purpose for taking the supplement.
Adults who are taking Tryptophan amino acid supplements for mood problems, such as depression, can generally take between 3 and 8 grams per day in divided doses, according to the University of Michigan Health System.
However dosages above 6 grams per day have been found to have a higher risk for side effects, and should only be taken under doctor supervision. Dosages for children should only be determined by a doctor in order to reduce side effect risks.
There is evidence that the L-Tryptophan byproduct 5-HTP may be a more effective Serotonin booster. When supplemented orally, Tryptophan does not readily cross the blood-brain barrier and some of it is diverted to niacin synthesis. On the other hand, 5-HTP is readily transported across the blood-brain barrier and may more quickly raise levels of Serotonin in the brain.
User Reviews of Tryptophan Amino Acid Supplements
A large percentage of consumers who took L-Tryptophan supplements for sleep problems, including insomnia, reported that they worked effectively at helping them fall asleep.
These supplements were also reported to be effective at promoting feelings of relaxation. A small percentage of consumers stated that these supplements did not work for them, or caused them to be “too relaxed” and lethargic/sedated.
A large percentage of consumers who took Tryptophan amino acid tablets for mood issues reported a high degree of effectiveness for decreasing mood swings and easing irritability. A small percentage reported that these products were not effective for mood problems, or had the opposite of the desired effect.
Consumer reviews on Tryptophan for weight loss were roughly even in terms of the percentage of positive and negative reviews. These supplements were effective at suppressing the appetite in some consumers, although others reported that these products did not reduce their appetite or help them lose additional weight.
EMS and the Safety of Tryptophan Supplements
In 1989-90, there was an outbreak of Eosinophilia-Myalgia Syndrome (EMS) in some people who had taken Tryptophan supplements. Over 1500 cases were reported; many people were hospitalized, and there were 35 reported deaths.
The FDA placed a temporary ban on Tryptophan that ended up lasting until 2005. After many years of investigation, it was determined that the cases of EMS were caused by contaminated supplements from a single manufacturer in Japan, and were not a mechanism of action of the Tryptophan itself.
Today the ban on Tryptophan products has been lifted. EMS is not considered a risk for those who take Tryptophan supplements today, so long as they are manufactured in GMP-compliant facilities and tested for impurities. Tryptophan has been placed on the Generally Regarded as Safe list maintained by the FDA, the highest distinction that is given to food supplements that are considered safe for human consumption/use.
Side Effects of L-Tryptophan Amino Acid Supplements
Dietary consumption of L-Tryptophan is considered safe for most people. This natural amino acid is present in many common foods. L-tryptophan amino acid supplements are associated with a small risk of side effects, although these are usually mild.
Side effects typically affect the gastrointestinal system and in a small number of cases lead to symptoms such as vomiting, diarrhea, stomach pain, gas, and heartburn. Potential side effects also include dizziness, headaches, drowsiness, blurry vision and dry mouth.
More serious side effects can occur if Tryptophan supplements are taken in very high dosages, or combined with other Serotonin-concentration altering medications. Tryptophan supplements can cause serious interactions with some medications, such as benzodiazepines and other central nervous system sedatives, or antidepressants of the Selective Serotonin Reuptake Inhibitor (SSRI) or Monoamine Oxidase Inhibitors (MAOI) classes.
The combination of these drugs with Tryptophan can cause can excess of Serotonin in the brain which leads to the condition Serotonin Syndrome. Symptoms of Serotonin Syndrome include excessive sweating, irritation, fever, agitation, changes in blood pressure, and an irregular heartbeat. In extreme cases, if treatment is not received, Serotonin Syndrome can be fatal.
Tryptophan amino acid supplements can also interact with St. John’s Wort and other supplements that cause drowsiness or promote relaxation.
As with all new supplements, it is recommended that you speak with your doctor before beginning to take supplemental Tryptophan. Your doctor will be able to help determine the best dosage for your needs and determine if Tryptophan will interact negatively with any existing medications of supplements.
Tryptophan amino acid supplements may help enhance the mood and improve sleep patterns, however it is important to follow appropriate dosage guidelines, monitor yourself for side effects, reduce dosage if necessary, and cease use if side effects still occur.
Article last updated on: March 12th, 2018 by Nootriment