Tryptophan Deficiency: Are you Deficient? Signs & Symptoms

A Tryptophan deficiency can lead to serious emotional imbalances as well as diminished neural health. The complex relationship between dietary Tryptophan and mood is not commonly discussed in mainstream healthcare.

However, the human brain requires this common amino acid for a variety of essential functions. Humans cannot produce the compound on their own. This means we need to eat a diet rich in foods with L-Tryptophan in order to meet our daily needs, or take Tryptophan supplements.

A Tryptophan deficient diet can lead to depression and anxiety symptoms through reduced Serotonin levels. This article will explore how Tryptophan works in a healthy brain, and what happens when insufficient amounts are consumed.

L-Tryptophan

Amino Acid

Mood

Stress

Sleep

How It Works:

• Precursor for serotonin synthesis
• Supports a calm, relaxed mood
• Promotes restful sleep patterns

Dosage:

Between 6 - 12 g per day

Safety:

Generally Well Tolerated

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Why We Need Tryptophan in our Diets

Tryptophan is an important component of a healthy diet to ensure that balanced levels of the neurotransmitter Serotonin are present. With low Serotonin levels, it is easy to become overwhelmed by stress, depression, food cravings, difficulty focusing, and more.

While many emotional cues are prompted by psychological and environmental factors, brain chemistry plays a substantial role in the perception of mood and general happiness.

Some of the most well-known chemicals in the brain, the neurotransmitters Serotonin and Dopamine, are largely responsible for the emotional responses of calm, contentedness, peacefulness, confidence, ambition, lust, and pleasure. Conversely, the lack of these chemicals can induce feelings of agitation, confusion, despair, hopelessness, indifference, pessimism, and frigidity.

Serotonin tends to influence emotions of a more sedate nature, while Dopamine reigns over more high energy emotional responses. The body obtains the raw materials it needs to produce these powerful hormones from the foods we eat.

Tryptophan is the leading diet-based source of Serotonin. For this reason, L-Tryptophan deficiency can be a possible root cause of emotional imbalance.

The Role of Tryptophan

When we take in Tryptophan from dietary sources like animal protein, spinach, Brussels sprouts, bananas, and almonds, the liver converts the amino acid into bioavailable 5-HTP (5-Hydroxytryptophan).

This substance is able to reach the brain by traveling through the bloodstream and crossing the blood brain barrier. There, it gets converted into Serotonin and is stored in the neurons until a trigger causes this neurotransmitter to be released.

Serotonin binds with its receptors to generate a calming response to stress. When Serotonin is released in the brain, it causes us to feel happy, content, and fulfilled. It also diminishes appetite which can be important for anyone trying to lose weight.

A Tryptophan deficiency can lead directly to lower available levels of Serotonin. Thus, when the mind and body encounter stress or environmental causes of negative emotion, it has no tools to ease mental suffering. In some cases, the result may be the onset of depressed feelings or anxiousness.

Causes and Symptoms of Tryptophan Deficiency

The most common Tryptophan deficiency cause is simply not eating enough foods that contain Tryptophan. Some people may not properly utilize the Tryptophan that they do eat, however, simply having a deficient diet is a more common cause of L-Tryptophan deficiency.

The modern Western diet often is very high in fats and carbohydrates, and sometimes complete proteins (containing all the essential amino acids) are lacking. Additionally, some seemingly healthy vegetarian and vegan diets may be lacking in sources of Tryptophan.

There is some Tryptophan in many different lower protein foods, but higher levels are often found in complete proteins like red meat, fish, poultry, milk, and eggs. While most plant sources do not contain as much Tryptophan as meat or dairy products, there are many plant based options available including chickpeas, cashews, cauliflower, kidney beans, and quinoa.

A Tryptophan deficiency can present many initial physical conditions. These include craving carbohydrates, or conversely a reduced appetite, digestive problems such as diarrhea, and sleep problems including insomnia. While these conditions can often be easily seen, the emotional effects of a deficiency are sometimes harder to detect.

Mental symptoms of a Tryptophan deficiency are related to low levels of Serotonin. Serotonin deficiency symptoms can start with classic depression or anxiety effects, such as withdrawal from social life, hopelessness, anxious thoughts, and low self-image. In more advanced cases, low levels of Tryptophan can even lead to very severe cognitive imbalances like dementia.

Niacin and Tryptophan Deficiency

During the breakdown of Tryptophan in the liver, the body produces 5-HTP, as well as other metabolites. One of these metabolites is niacin (the most common form of Vitamin B3). Niacin in the body is important for maintaining a healthy cardiovascular system, proper brain function, and healthy skin formation.

If niacin intake levels are low but Tryptophan is normal, then the niacin produced by the breakdown of Tryptophan will be sufficient for the body’s needs. However if intake of both niacin and Tryptophan is low, then deficiency of niacin may occur. 

A deficiency in dietary niacin is often uncommon in the developed world where serious malnutrition is not commonly seen, however it is possible, especially in cases where intake of both niacin and Tryptophan is low.

Some of the most common symptoms of niacin deficiency are also seen with Tryptophan deficiency, including gastrointestinal disturbances and mental impairments including depression and dementia. In mild cases of deficiency, supplementation of Tryptophan may be sufficient to reverse niacin deficiency as well.

Pellagra is a a disease caused by severe niacin deficiency (either due to low dietary niacin, or poor absorption of niacin due to other causes including chronic diarrhea or alcoholism). It is commonly characterized with symptoms referred to as the Three D’s – dermatitis, diarrhea, and dementia. 

If niacin deficiency has progressed as far as pellagra, then supplementation with Tryptophan will not be sufficient, and direct supplementation with niacin or niacinamide (another form of Vitamin B3) and a high protein diet will be necessary.

How Much Tryptophan Should I Take?

The body still relies upon necessary neurotransmitters like Serotonin for optimum function even when the supply of building blocks like Tryptophan is low.

For people with an existing Tryptophan deficiency, simply relying upon food sources of the compound may not be enough to rectify imbalances. Supplementation with Tryptophan may be an easy, effective way to regain control over emotion and mental equilibrium.

Proper dosage depends on a variety of factors, including age, physiology, personal sensitivities, and the reason for taking the supplement. The below recommendations are only general guidelines; to determine the most appropriate safe dosage for your personal needs, speak with your doctor.

An excellent starting dose for most people begins at 1 – 2 g Tryptophan per day. At this level, a general calming and de-stressing result may be experienced. Sleep may be normalized, and low level depression symptoms can lift.

It is generally considered safe to increase dosage up to as much as 6 grams per day if needed, though this amount will not be necessary for most people.

Tryptophan carries few side effects at lower doses, though there are some negative effects that have been observed. Some users have reported gastrointestinal side effects including stomach pain, nausea, heartburn, vomiting, and diarrhea.

When Tryptophan is taken at very high doses (above 6 grams per day) or when it is combined with Serotonin-concentration altering drugs like prescription antidepressants (e.g. SSRIs and MAOIs), users run the risk of developing Serotonin Syndrome.

Serotonin Syndrome occurs when there is an excess of Serotonin production. Symptoms of this condition include excessive sweating, agitation, restlessness, headache, and irregular heartbeat. If left untreated, this can be a serious condition that may result in death.

It is always recommended to speak with your doctor before beginning any new supplements, especially if you are taking any prescription medication. Your doctor will be able to determine if Tryptophan supplements are right for your needs and if there may be any potential negative interactions.

Other Ways to Balance Serotonin

All of the benefits of healthy Tryptophan levels mentioned above may also be achieved by supplementing with 5-HTP. This compound may be easier for some users to process and can be more effective at addressing a Serotonin deficiency than a traditional Tryptophan supplement.

Serotonin may also be boosted with the use of L-Theanine, an organic glutamic acid. This compound creates an abundance of both Serotonin and Dopamine at the same time, and is a noted mood lifter.

A Tryptophan deficiency can be serious, but it may easily be corrected by adding any of these natural supplements into a daily health regimen.

5-HTP

L-Theanine

GABA

Melatonin

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