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More and more people are using a Tryptophan dosage for a host of cognitive and emotional imbalances. People have used Tryptophan supplements for everything from common work stress to severe anxiety and clinical depression.
The reasoning behind using a dosage of Tryptophan to enhance the mood is Serotonin, the powerful neurotransmitter which is associated with a sense of calm and peacefulness when released in the brain.
This article will provide guidelines of L-Tryptophan dosages that may lead to an increased production of Serotonin, as well as the dangers of a Tryptophan overdose and how to avoid it.
Mood
Stress
Sleep- Precursor for serotonin synthesis
- Supports a calm, relaxed mood
- Promotes restful sleep patterns
Top L-Tryptophan Products* ❯How Does a Tryptophan Dosage Work in the Body?
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Consuming L-Tryptophan from food sources has long been the body’s only way of obtaining this essential amino acid. Tryptophan is found in many high protein foods including milk, eggs, red meat, poultry, seafood, spinach, green beans, seeds, nuts, and lentils.
However, some people do not get enough Tryptophan from their diet, and some people do not efficiently utilize the Tryptophan they do get from food. In cases like these, supplementation with a dosage of Tryptophan may be useful.
L-Tryptophan from food or supplements is broken down in the liver into 5-HTP and other metabolites, including niacin (Vitamin B3). The 5-HTP travels through the bloodstream to the brain. Here it crosses the barrier separating the bloodstream from the brain, enters the brain, and is converted into Serotonin.
Serotonin is a key neurotransmitter related to mood regulation. In addition to other brain functions, such as facilitating nerve cell communication, Serotonin is the inhibitory neurotransmitter responsible for generating many pleasurable, calming, peaceful emotions.
When levels of Serotonin are low, positive emotions may be difficult or impossible to experience. The result of such a deficiency may be a set of symptoms commonly associated with depression.
Often in cases of major emotional imbalance, food sources of Serotonin-boosting compounds like Tryptophan are not enough to increase Serotonin levels sufficiently. An L-Tryptophan dosage may be useful for these individuals to restore a proper balance of Serotonin.
Recommended L-Tryptophan Dosages
A safe, appropriate dosage of L-Tryptophan depends on many factors including age, weight, physiology, and personal sensitivities. The below recommendations are only general guidelines from manufactuters and suggestions from previous users; these dosages may not be appropriate for all users. Speak with your doctor to determine the best Tryptophan dosage for your needs.
The L-Tryptophan dosage range is fairly broad. Most foods that contain the compound will provide around 500 mg per serving at most. This can be considered a baseline dose, and is comparable to eating a large serving of animal protein containing Tryptophan, such as turkey or buffalo.
For enhanced mood, a Tryptophan dosage for depression may be between 2 grams to 6 grams per day; a dosage for anxiety would be similar. Between 1 – 2 grams per day may be an appropriate Tryptophan dosage for sleep disorders, including insomnia. For weight loss, dosages of 3 grams per day have been used in research. These amounts should all be broken up into multiple servings administered throughout the day.
These amounts would be impractical to achieve with food, so supplementation via a Tryptophan powder or pill is preferable. Dosages above 6 grams do not appear to add to benefits, and the risk of negative side effects is greatly increased.
L-Tryptophan Side Effects and Overdose
Most users who take the recommended Tryptophan dosages can expect to experience no to mild side effects. Gastrointestinal side effects including nausea, heartburn, stomach pain, vomiting, and diarrhea have been reported by some users.
It is possible to take too much L-Tryptophan. At very high Tryptophan dosages, or when combined with Serotonin-concentration altering drugs like antidepressants (e.g. SSRIs and MAOIs), users run the risk of generating too much Serotonin.
The resulting condition is called Serotonin Syndrome. Some of the symptoms this condition is characterized by include excessive sweating, irritability, fever, changes in blood pressure, and irregular heartbeat. In extreme cases, if left untreated, Serotonin Syndrome can be fatal.
For these reasons, it is very important not to take very high L-Tryptophan dosages, or to mix Serotonin supplements like L-Tryptophan with prescription medications which also boost Serotonin levels.
However, under normal usage, this syndrome is rare, and in most people it can be avoided by staying within the suggested dosage recommendations.
Is Tryptophan the Best Serotonin Booster?
While food sources abound, deriving Tryptophan from the diet is not a practical or targeted method of correcting a severe Serotonin deficiency. In addition to supplementation with a moderate L-Tryptophan dosage, there are a few other supplements available for boosting Serotonin.
The most well-known is 5-HTP. As the intermediary product between Tryptophan and Serotonin, 5 HTP can provide almost all of same the mood-related effects as Tryptophan. The only drawback to supplementing directly with 5-HTP is it results in less protein production than a Tryptophan supplement which means it is less popular among bodybuilders. Otherwise, 5 HTP is known as an effective means of replenishing depleted Serotonin.
Another method for consuming 5-HTP comes from Griffonia Seed Extract. This long-used staple of holistic medicine contains raw 5-HTP. The extract can be consumed as a bioavailable method for generating Serotonin in the brain.
Conclusion
Overall, an L-Tryptophan dosage may be a safe and effective method of increasing Serotonin levels. As little as 500 mg to 1 gram may have a positive, calming effect upon mood.
As long as care is taken not to take very large Tryptophan dosages or combine it with prescription antidepressants, this natural compound may provide substantial mood enhancement, improved sleep, and weight loss benefits.
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Article last updated on: April 28th, 2018 by Nootriment