Tryptophan is an amino acid found in protein-rich foods like meats, dairy products, and nuts. It is responsible for regulating mood and helps the body to produce and balance hormones. In your body, tryptophan is converted to serotonin. From serotonin, some of it is converted to melatonin.
Melatonin is the sleep hormone and serotonin is known as the feel-good hormone. Another reason that this amino acid is so effective at improving mood and aiding sleep is because 5HTP 5-hyrdoxytryptophan is an important by-product of tryptophan.
In order to help l-tryptophan cross the blood-brain barrier and get the benefits related to serotonin, you need to eat carbs without any protein.
Alternately, you can just eat low protein foods that contain tryptophan like dark leafy greens, asparagus, and cauliflower. The most potent benefits for treating sleep and anxiety disorders with L-tryptophan have been found when using supplements, rather than just food sources. An easier option option is to supplement your intake using a natural sleep aid that includes tryptophan along with other sleep essential vitamins and nutrients.
On the other hand, supplementing with tryptophan may promote good social behavior One study found that when tryptophan levels were lowered, long-term memory performance was worse than when levels were normal These effects were seen regardless of whether the participants had a family history of depression. Additionally, a large review found that lower tryptophan levels negatively impacted cognition and memory These effects are likely due to the fact that as tryptophan levels are lowered, serotonin production decreases In the body, tryptophan can be converted into the molecule 5-HTP, which then forms serotonin 14 , Based on numerous experiments, researchers agree that many of the effects of high or low tryptophan levels are due to its effects on serotonin or 5-HTP In other words, increasing its levels can lead to increased 5-HTP and serotonin 17 , Serotonin and 5-HTP affect many processes in the brain, and interference with their normal actions may impact depression and anxiety 5.
In fact, many drugs designed to treat depression modify the action of serotonin in the brain to increase its activity Treatment with 5-HTP can also help increase serotonin and improve mood and panic disorders, as well as insomnia 5 , Overall, the conversion of tryptophan to serotonin is responsible for many of its observed effects on mood and cognition Once serotonin has been produced from tryptophan in the body, it can be converted into another important molecule — melatonin.
In fact, research has shown that increasing tryptophan in the blood directly increases both serotonin and melatonin In addition to being found naturally in the body, melatonin is a popular supplement and found in several foods, including tomatoes, strawberries and grapes Melatonin influences the sleep-wake cycle of the body.
This cycle impacts many other functions, including the metabolism of nutrients and your immune system Several studies have shown that increasing tryptophan in the diet can improve sleep by increasing melatonin 24 , One study found that eating tryptophan-enriched cereal at breakfast and dinner helped adults fall asleep faster and sleep longer, compared to when they ate standard cereals Symptoms of anxiety and depression were also reduced, and it is likely that the tryptophan helped increase both serotonin and melatonin.
Other studies have also shown that taking melatonin as a supplement can improve sleep quantity and quality 26 , Many different protein-containing foods are good sources of tryptophan Some foods are particularly high in tryptophan, including poultry, shrimp, eggs, elk and crab, among others It has been estimated that a typical diet provides approximately 1 gram per day You can also supplement with tryptophan or one of the molecules it produces, such as 5-HTP and melatonin.
If you want to improve your sleep quality and well-being, tryptophan supplements are worth considering. However, you also have other options. You may choose to supplement with molecules that are derived from tryptophan. These include 5-HTP and melatonin. If you take tryptophan itself, it may be used in other bodily processes besides making serotonin and melatonin, such as protein or niacin production.
But there are three compelling reasons supplemental tryptophan is superior to 5-HTP:. Over time it eventually depletes three other important neurotransmitters — dopamine, norepinephrine, and epinephrine. Getting adequate tryptophan to create optimal levels of serotonin from food alone can be challenging. There are many reasons for this, including the paradox that protein blocks the formation of serotonin.
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Because L-tryptophan plays a role in the production of serotonin in the brain, some experts suspect that it may help with conditions such as anxiety and sleep disorders. There is some evidence to support its use for these purposes. In one small study of 25 young adults, the researchers found that changing the diets of the participants to include more L-tryptophan created positive changes in their mood.
It also reduced symptoms of anxiety and depression. In a review , the researchers found that there may be a connection between low levels of L-tryptophan and depression and anxiety symptoms in rodents. In humans, the authors noted that those most likely affected are people with risk factors for developing depression. It is possible that at risk populations may benefit from increased tryptophan levels.
In a study of young people undergoing drug detox, the researchers found that the participants saw minimal or no improvements in mental symptoms associated with their detox process. However, they did note that L-tryptophan was effective in helping the participants sleep during the detox process. The researchers also noted that additional studies are necessary to prove how effective it may actually be.
According to an older study , L-tryptophan may help alleviate pain associated with premenstrual dysphoric disorder. The study also found that people who had limited amounts or none of the amino acid in their diets had worse symptoms of premenstrual syndrome PMS.
The study found that higher levels of this amino acid made pain more manageable. L-tryptophan is safe when a person consumes it as part of their regular diet. When consuming it in supplement form, a person may experience minor side effects. According to one study , some common but mild side effects include:.
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