Anxiety, a general feeling of being worried, is experienced by everyone once in a while. For some people, anxiety may interfere with daily activities such as sleep, work or school. Obvious physical symptoms can include fatigue, fast heartbeat, headache, sweating, and trouble falling asleep or staying asleep. An alternative medication for such a condition is a natural supplement called tryptophan. The supplement should always be used under the supervision of a doctor.
Tryptophan
Tryptophan is one of the eight essential amino acids, which means your body cannot produce it -- it has to be obtained from the food. In the brain, tryptophan is converted to a neurotransmitter called serotonin, which plays an important role in regulating mood, behavior and sleep. A study published in 2009 in "Basic and Clinical Pharmacology and Toxicology" found that intravenous administration of tryptophan increases the release of serotonin in the brain, which thereby regulates a vast range of psychological and biological functions.
Research
A study published in 1998 in "Psychiatry Research" found that decrease in the levels of serotonin and its precursor L-tryptophan increases symptoms of anxiety, particularly panic disorder. The double-blind study involved 15 healthy male volunteers who received an amino acid drink without tryptophan. Researchers found that tryptophan-free drink led to an 80 percent decrease in the blood tryptophan levels, which increases the symptoms of anxiety.
Food Sources
The best sources of tryptophan include turkey, peanuts, milk, cottage cheese, dried dates, oats and bananas. A study published in 2007 in the "Canadian Journal of Physiology and Pharmacology" found that protein-source tryptophan along with carbohydrate results in significant improvement of anxiety in those suffering from social anxiety disorder. The experiment involved seven subjects who received a carbohydrate combined with de-oiled gourd seed, a rich source of tryptophan with approximately 22mg per gram of protein. The symptoms of anxiety were reduced in all the seven subjects.
Dosage
According to Dr. Ray Sahelian, M.D., tryptophan at a daily dosage between 500mg to 1000mg is beneficial for treating the symptoms of anxiety. Dr. Sahelian warns that dose higher than this may cause side effects such as drowsiness, nausea, vomiting and dry mouth. Always consult your doctor before increasing the dose of tryptophan supplement for anxiety.
References
- Mayo Clinic: Anxiety
- University of Maryland Medical Center: Anxiety
- "Basic and Clinical Pharmacology and Toxicology"; Circadian Levels of Serotonin in Plasma and Brain After Oral Administration of Tryptophan in Rats; S. Mateos, et al.; Jan 2009.
- "Psychiatry Research"; Effects of Tryptophan Depletion on Anxiety and on Panic Provoked by Carbon Dioxide Challenge; Tineke Klaassena, et al.; February 1998.
- "Canadian Journal of Physiology and Pharmacology"; Protein-Source Tryptophan as an Efficacious Treatment for Social Anxiety Disorder: A Pilot Study; C. Hudson, et al.; September 2007
- Dr. Ray Sahelian: Tryptophan Supplement for Sleep, Mood and Stress.
