How Do Tryptophan Supplements Work? Reviews and Adverse Effects

Should you be taking a Tryptophan supplement every day? For many people who experience stress, low moods, difficulty focusing or trouble sleeping, the answer may be yes.

Most people already consume significant amounts of Tryptophan every day whether they know it or not. This basic amino acid is present in many common food sources in the Western diet, including red meat, poultry, eggs, dairy, spinach, beans, nuts, and seeds. Still, the mood benefits of Tryptophan supplements may greatly enhance the power of simple food sources of the compound.

This article is a summary of what is known about Tryptophan’s mechanisms of action, benefits for emotional health, and safety concerns. Read on to find out if this natural mood supplement is right for you.

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

Top L-Tryptophan Products* ❯

View User Ratings* ❯

Tryptophan Supplements, Neurotransmitters, and Emotional Balance

There are many foods we think of as “comfort foods” by tradition, without realizing that there may be a chemical basis for the association. For example, the feeling of contentedness we feel after a great meal is at least partially caused by the presence of key amino acids within the foods.

Foods containing Tryptophan, such as turkey, chicken, almonds, sunflower seeds, kale, Brussels sprouts, and many other vegetables, are known to generate feelings of contentedness by converting into Serotonin, the neurotransmitter closely related to a satisfied emotional state. The result is the ability to control mood in the face of stress, illness, and hereditary disposition to conditions like depression.

Some people do not obtain enough Tryptophan from their diet, and other people naturally do not effectively utilize the Tryptophan that they do eat. In cases like these, using Tryptophan supplements may be helpful to increase Tryptophan levels in the body.

Tryptophan either from food sources or supplements is broken down in the liver into 5-Hydroxytryptophan (5-HTP). The 5-HTP travels through the bloodstream to the brain, crosses the barrier separating the blood from the brain, and enters the brain tissue. Once in the brain, the 5-HTP is converted into the neurotransmitter Serotonin.

This process of acquiring the amino acid Tryptophan from food, metabolizing it into 5 HTP, and then building Serotonin is the body’s main mechanism for producing Serotonin. Once released in the brain, Serotonin is responsible for preventing neural circuits from over-firing and leading to a happy, pleasant mindset.

When it hits Serotonergic cell receptors, Serotonin initiates the physical and emotional responses we associate with a calm mind and peaceful disposition. In sufficient quantities, Serotonin can quell intense panic attacks, or produce a euphoric, blissful high.

In addition, Tryptophan is also connected to the production of the hormone Melatonin. Melatonin is the main hormone in the body associated with maintenance of proper circadian rhythms (daily sleep/wake cycles).

Serotonin in the brain is converted into Melatonin. During the day production of Melatonin is low, but then light levels drop in the evening, higher levels of Serotonin are converted into Melatonin to help the body prepare for sleep.

Why Do Most People Take Tryptophan Supplements?

While we do receive significant amounts of Tryptophan from food sources (typically around 500 mg per serving of the foods listed above), this is often not enough to correct larger Serotonin imbalances. For this, some people add targeted Tryptophan supplements.

The primary reason people take Tryptophan supplements is mood control. Tryptophan supplementation can provide natural emotional support in times of everyday stress.

These benefits can also be found in the form of 5 HTP pills, which are effectively the same as Tryptophan once they enter the bloodstream. For people who already have a clinical diagnosis of depression, a regular 5-HTP supplement may be an important building block to achieving true emotional balance.

Tryptophan can also be a soothing therapy for chaotic thoughts and hyperactive attention spans, and has been used by individuals with anxiety or ADHD. Because of the relationship with Melatonin, Tryptophan may improve sleep patterns and has been used for sleep disorders like insomnia. It may even help promote weight loss by suppressing the appetite.

Side Effects and Dosage of Tryptophan Supplements

The below dosage recommendations are general guidelines only, and the safest, most effective dosage for you may be be different. Proper dosage depends on many factors including age, weight, physiology, personal sensitivities, and the reason for taking a supplement. It is recommended that you speak with your doctor to determine the most appropriate dosage for your personal needs.

A baseline dosage for Tryptophan supplements is 500 mg per day. Most people will notice a mild mood lift at this dosage. Dosages up to 6 g per day have been taken safely, however, dosages this high are not normally necessary and may carry a higher chance of side effects.

If taken according to proper dosage recommendations, most consumers do not need to worry about serious side effects from taking Tryptophan supplements. In fact, this essential amino acid is normally extremely well-tolerated by most people. The human body is evolved to utilize this compound for basic functions and as such there are very few reported side effects around its use when taken in moderate dosages.

Everyone’s physiology is different though, and even at appropriate dosages, some mild side effects have been reported. The most commonly reported side effects are typically gastrointestinal in nature and include nausea, heartburn, stomach pain, vomiting, and diarrhea. Some other reported side effects include headache, lightheadedness, and drowsiness.

There is the possibility of more severe side effects if Tryptophan is taken at extremely high doses, or if it is combined with other Serotonin-concentration altering compounds, such as antidepressant drugs of the SSRI or MAOI classes. In situations like these, an excess of Serotonin may be produced in the body, which can lead to the condition Serotonin Syndrome.

Symptoms of Serotonin Syndrome include excessive sweating, extreme headache, agitation, irritability, changes in blood pressure, fever, and irregular heartbeat. In severe cases, if left untreated, Serotonin Syndrome can be fatal.

It is important to always speak with your doctor before beginning any new supplements. Your doctor will be able to determine the safest dosage for you and check to be sure there will not be any interactions with your existing medications/supplements.

Tryptophan Safety Concerns and EMS

We receive a lot of questions about the general safety of Tryptophan, especially as pertains to a health scare from 1989-1990 regarding the compound.

During that time, 1500 cases of Eosinophilia-Myalgia Syndrome (EMS) were reported after people took Tryptophan supplements. Many people were hospitalized, and there were 35 reported deaths.

At the time, the FDA temporarily banned the sale of Tryptophan supplements. A subsequent investigation found that the cases of EMS were not an effect of the mechanism of action of the Tryptophan itself. A contaminated batch of the supplement from a single manufacturer in Japan was found to have caused the EMS outbreak.

The FDA has now dropped the ban, and ruled Tryptophan supplements as GRAS (Generally Regarded as Safe). This label is their highest acknowledgement of the safety of dietary ingredients and supplements.

Tryptophan Supplement Reviews

Many people who are considering adding new supplements to their diet may wonder what the best Tryptophan supplements may be. User reviews are often a good place to start your research into finding the best supplement for your needs.

On Amazon.com, one of the most rated and best L-Tryptophan supplements is Source Naturals L-Tryptophan 500mg, 120 Capsules. This product has a 4.3 out of 5 star rating and 677 user reviews, with 81% of reviews being a 4 or 5 star rating. Users report that they have used this Tryptophan supplement for anxiety, depression, OCD, insomnia, occasional sleeplessness, menopause, and relaxation, among other uses.

Most of the negative Tryptophan supplement reviews state that it either did not work for them, or caused side effects. It is important to remember that not all supplements will work for all people, and it is sometimes necessary to try different supplements to find one that is right for your needs.

It is important to note that laws and regulations surrounding the sale of Tryptophan are different between countries. Tryptophan is classified as a prescription drugs in some places, and a natural diet supplement in others. It is necessary to determine the laws surrounding the legality of Tryptophan in your home country to determine if you can buy or import Tryptophan. The above reviews came from Amazon.com in the US, where Tryptophan is classified as a natural health supplement.

Additional Mood Enhancers to Try

In addition to a basic Tryptophan supplement, there are many natural compounds on the market which may improve mood. This benefit is one of the top reasons that people take vitamins and supplements, perhaps just behind general wellness and immunity.

Another supplement which boosts serotonin levels is L-Theanine. This glutamic acid cuts stress and anxiety symptoms. It is another pre-cursor to Serotonin, and also boosts levels of the neurotransmitter Dopamine. You can safely combine this supplement with Tryptophan or 5 HTP as long as general dosage guidelines are respected.

As L-Theanine is water soluble, the body will naturally expel excessive amounts, preventing overdose or over-stimulation of serotonin. Whether in combination with L-Theanine or on its own, Tryptophan supplements can be a valuable tool in maintaining calm emotional states, naturally.

5-HTP

L-Theanine

GABA

Melatonin

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