If you have trouble sleeping or feel depressed, it's possible that you're not eating enough foods containing tryptophan. Tryptophan is an important precursor to the mood-regulating and sleep-promoting neurotransmitter serotonin. Serotonin is also needed to manufacture melatonin, a hormone that regulates your sleep/wake cycle and may also play a role in mood disorders.
Significance of Tryptophan
Tryptophan is an amino acid your body uses to make mood-regulating and sleep-promoting chemicals like serotonin and melatonin. You also use tryptophan to produce niacin, a B vitamin that helps with a number of metabolic processes and maintaining a healthy nervous system. The PeaceHealth Southwest Medical Center notes that you must have enough iron, riboflavin and vitamin B-6 to convert tryptophan to niacin. Since your body cannot manufacture tryptophan, you must obtain it from dietary sources, which includes turkey, cheese, chicken, tofu, eggs, fish, nuts and peanut butter.
Tryptophan, Serotonin and Mood
Among its many roles, serotonin affects your mood and sleep patterns. Low levels of serotonin can contribute to the development of a number of mental health disorders, including depression and anxiety. Additionally, in an article for his website, Dr. William Sears points out that serotonin has a relaxing effect on your brain and nervous system. If you don't have an adequate intake of tryptophan, you may be at a higher risk for developing mood disorders, memory impairment or increased feelings of aggression, according to a 2001 review article in "The British Journal of Psychiatry." You may also run the risk of a melatonin deficiency, which can have a negative impact on your mood and affect the quality of your sleep.
Tryptophan, Melatonin and Sleep
Your body converts tryptophan into serotonin, which is then used to make the hormone melatonin. Melatonin regulates your circadian rhythm, or your body's inner clock that regulates your sleep/wake cycle. Melatonin also helps regulate your body temperature and the production of female reproductive hormones, and it assists with cardiovascular functioning and has an effect on your mood. A deficiency of melatonin can result in insomnia, anxiety, mood disorders, immune disorders and cardiovascular problems, according to the Association for the Advancement of Restorative Medicine.
Considerations
While it's always best to obtain nutrients from dietary sources, you can also take tryptophan as a nutritional supplement. Tryptophan is available in tablet, capsule and powder form. According to Drugs.com, you should not purchase tryptophan supplements from manufacturers located outside of the U.S. In 1989, many people who had purchased tryptophan supplements from a manufacturer in Japan contracted eosinophilia-myalgia syndrome, a life-threatening condition. No new cases of this condition have been reported as of the time of publication. Tryptophan supplements can interact with certain medications and cause some undesirable side effects. Consult your doctor before using tryptophan.
References
- PeaceHealth Southwest Medical Center: Tryptophan
- AskDrSears.com: Foods That Help You Sleep
- "The British Journal of Psychiatry"; Tryptophan Depletion and Its Implications for Psychiatry; Caroline Bell, et al.; 2001
- Association for the Advancement of Restorative Medicine: Melatonin Deficiency and Excess
- Drugs.com: L-Tryptophan Medical Facts
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