Difficulty sleeping often comes hand-in-hand with restless legs syndrome, a condition in which you have sensations in your legs that make you uncomfortable unless you move them. The amino acid tryptophan is the precursor of the brain chemicals serotonin and melatonin, which induce sleep. That's why, in theory, eating foods with tryptophan in them or taking tryptophan supplements will help you sleep better. Always consult a doctor before trying a new supplement.
Forms
There are varying supplemental forms of tryptophan. If you want to use it to combat insomnia associated with restless legs syndrome, the form called 5-hydroxytryptophan will work better than L- tryptophan, say Roxana Huebscher and Pamela A. Shuler, authors of "Natural, Alternative and Complimentary Health Care Practices." That's because this form is one step closer to being converted to serotonin in your body than L- tryptophan. Commonly called 5-HTP, 5-hydroxytryptophan is effective for treating insomnia as well as depression, fibromyalgia and chronic headaches, says T.C. Birdsall, author of a 1998 study published in "Alternative Medicine Review."
Foods
You also may eat foods rich in tryptophan if you want to combat sleep problems associated with restless legs. Turkey and milk are both naturally high in tryptophan. That's why a turkey sandwich with a glass of milk is frequently recommended as a nighttime meal in cases of RLS. Chicken, eggs, cheese, soy products, lentils, rice, whole grains, seafood, seeds and nuts also are rich in tryptophan.
Considerations
Your body uses vitamin B-6, magnesium and niacin when it converts tryptophan to serotonin, so getting these nutrients along with tryptophan will boost its benefits, note Huebscher and Shuler. Also, consuming carbohydrates along with this amino acid will make it more available to your brain. Calcium also helps your brain make melatonin, which is why dairy products have long been used as sleep-inducing foods.
Warnings
If you want to try 5-hydroxytryptophan supplements to combat the insomnia associated with restless legs syndrome, seek out a reliable supplement maker. Since it is sold as an herbal supplement, no regulated manufacturing standards exist. Some supplements on the market have been contaminated with other drugs or toxic metals, warn the experts at Drugs.com. Also avoid sunlight and tanning beds if you take this supplement because it can cause you to sunburn more easily. Side effects associated with 5-hydroxytryptophan include gas, heartburn, stomach pain, vomiting, nausea, appetite loss and allergic reactions. If you suffer an allergic reaction, seek immediate medical attention. This supplement also may interact with a number of medications and supplements. These include the cough medicine dextromethorphan, St. John's wort, antidepressants, Parkinson's disease medicines, MAO inhibitors and prescription pain medicines. Always consult a doctor before trying a new supplement, especially if you take medication or have a health condition.
References
- "Alternative Medicine Review"; 5-Hydroxytryptophan: a Clinically-Effective Serotonin Precursor; T.C. Birdsall; 1998
- PubMed Health: Restless Leg Syndrome
- "Natural, Alternative and Complimentary Health Care Practices"; Roxana Huebscher and Pamela A. Shuler; 2004
- AskDrSears.com: Foods for Sleep
- Drugs.com: 5-hydroxytryptophan
