Tryptophan, also known as L-tryptophan, is an essential amino acid, which means you must obtain it from your diet, as your body can't manufacture it. L-tryptophan is needed for many different functions in the body, including the production of the neurotransmitter serotonin, which is important for mood and the hormone melatonin which helps us to sleep. Studies have shown that tryptophan may be helpful for certain health conditions such as depression and insomnia. L-tryptophan is found in poultry, fish, eggs, cottage cheese, chocolate, chickpeas and sunflower seeds and is also available as a supplement. You should always consult a doctor before taking a L-tryptophan supplement.
Premenstrual Dysphoric Disorder
Premenstrual dysphoric disorder, also known as PMDD, is a condition in which a woman has severe irritability, depression and tension before her period. The symptoms of PMDD are more severe than those seen with PMS.
In a study published in a 1999 issue of "Advances in Experimental Medicine and Biology," researchers studied the effect of L-tryptophan on 37 women with PMDD. The team found that 6 g of L-tryptophan daily from ovulation to the third day of menstruation, for three months, helped to reduce symptoms of PMDD such as mood swings, irritability, depression and tension.
Women who suffer from PMDD should consult a health care professional before taking a L-tryptophan supplement.
Depression
In a study published in a 1983 issue of the "International Journal of Clinical Pharmacology Research," researchers studied the effect of L-tryptophan on 26 hospitalized depressed patients who where taking 50 mg daily of the anti-depressant medication chlorimipramine. The team found that 300 mg daily of L-tryptophan with 50 mg of chlorimipramine helped to reduce depression.
Sleep
In a study published in a 1982 to 1983 issue of the "Journal of Psychiatric Research," researchers conducted a review of the use of L- tryptophan on sleep. The authors found that since the 1960's over 40 controlled studies have been published regarding the effect of L- tryptophan on sleep. The weight of evidence indicates that L-tryptophan in doses of 1 g or more helps to improve sleep and the time it takes to get to sleep, also known as sleep latency. The best results where found in people with mild insomnia or people without insomnia but that took a longer than average time to get to sleep.
If you suffer from sleep problems you should consult a doctor before taking any L-tryptophan supplements.
Considerations
In 1989 the L-tryptophan distributed by a company in Japan was found to contain trace levels of impure ingredients. Many people taking this particular L-tryptophan contracted a life-threatening condition called eosinophilia-myalgia syndrome. Since that time, the FDA has limited the availability of L-tryptophan in America, however L-tryptophan from non-US sources can still be brought over the internet. According to Drugs.com, if you take L-tryptophan you should be aware of the symptoms of eosinophilia-myalgia syndrome which include, weakness, swelling in any part of your body, breathing difficulty, uneven heartbeat, severe muscle pain, numbness and burning pain.
References
- "Advances in Experimental Medicine and Biology": A Placebo-Controlled Study of the Effects of L-Tryptophan in Patients with Premenstrual Dysphoria: Steinberg S, Annable L, Young SN, Liyanage N: 1999
- "International Journal of Clinical Pharmacology Research": Treatment of Depression with L-5-Hydroxytryptophan Combined with Chlorimipramine, A Double-Blind Study: Nardini M, De Stefano R, Iannuccelli M, et al: 1983
- "Journal of Psychiatric Research": Effects of L-Tryptophan on Sleepiness and on sleep: Hartmann E: 1982 to 1983
Member Comments