L-tryptophan often refers to dietary and health supplements used as alternative medicine for such conditions as insomnia, anxiety, depression, attention deficit hyperactivity disorder and smoking cessation. L-tryptophan is sometimes used interchangeably with tryptophan, an amino acid from protein foods. Tryptophan enters the bloodstream and converts to the neurotransmitter serotonin in the brain. Increased serotonin levels help provide you with a sense of calm. Research on the effectiveness of L-tryptophan in supplemental form remains inconclusive.
Supplements
A dose of 1 gram of L-tryptophan induces sleep and may raise levels of serotonin, researchers from the University of Chicago report in the June 2000 issue of the "Alternative Medicine Review." Supplements with 5-hydroxytryptophan, which uses a byproduct of tryptophan, may work to treat insomnia for depression patients, but more evidence is needed, according to the University of Maryland Medical Center. Taking L-tryptophan supplements as an alternative medicine may help raise serotonin levels for your particular condition, but supplements should not replace prescribed medication, Drugs.com points out. Purchase supplements from reliable companies because the U.S. Food and Drug Administration does not regulate many health supplements. Consult your health care provider when considering L-tryptophan supplements.
Side Effects and Interactions
A life-threatening condition called eosinophilia-myalgia syndrome resulted for many people who used L-tryptophan in 1989. The product, which contained impure ingredients, was traced to a distributor in Japan, but no cases of the syndrome have been reported since then. Although the FDA limited the availability of L-tryptophan in the U.S., the supplement is available through the Internet. Byproducts of tryptophan are also used in supplements. Be careful when using health supplements, which can interact with medications. Contact your doctor if you experience such side effects as severe muscle pain, weakness, numbness, tingling, tremors, swelling in any part of your body, skin changes, breathing difficulty or irregular heartbeat.
Food Sources
Tryptophan converts to serotonin once in the brain. Your body does not make tryptophan, an essential amino acid, which means you must get it through diet, either through foods or supplements. You may want to try to improve your serotonin levels through foods. Food sources of tryptophan include poultry, milk, cheese, eggs, nuts, peanut butter, peanuts, tofu and soy. Carbohydrates, such as fruit, vegetables and whole grains, improve the action of tryptophan. Sometimes tryptophan gets crowded out by other amino acids from protein. Carbohydrates send insulin into the bloodstream to clear out the other amino acids while leaving tryptophan alone so it can reach the brain, thereby increasing serotonin levels. Eating foods with tryptophan or carbohydrates may help relieve symptoms of anxiety by boosting serotonin levels, MayoClinic.com notes.
Medications
Deficiencies of serotonin may lead to anxiety, a lack of energy, depression or sleeping problems, according to Integrative Psychiatry. Depression patients may have low levels of serotonin. Drugs called selective serotonin reuptake inhibitors, known as SSRIs, help to increase serotonin levels in the brain. Patients with depression and anxiety disorders have improved their moods by taking medication that boosts serotonin levels, but research continues on the connection between serotonin and mental health conditions.
References
- MayoClinic.com; Coping With Anxiety: Can Diet Make a Difference?; May 2009
- Drugs.com: L-tryptophan
- MedlinePlus: Tryptophan
- Integrative Psychiatry; Depression and Serotonin: What’s the Connection?; Valerie Balandra, A.R.N.P., B.C.
- The Franklin Institute: Nourish: Proteins
- University of Maryland Medical Center: Insomnia: Medications
- University of Maryland Medical Center: Insomnia
- "Alternative Medicine Review"; Treatment of Insomnia; A.S. Attele, et al.; June 2000
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