Calm Yourself With Tryptophan - Amino Acids And Their Uses

What Is Tryptophan And What It Is Used For

Tryptophan is one of the essential amino acids, meaning that it cannot be manufactured within the body but must be obtained through the diet.  This amino acid is best known for its ability to enhance relaxation and induce sleep, though it has many other important functions.

The reason for tryptophan’s calming effect is that it is a precursor for the neurotransmitter serotonin, which plays a key role in regulating sleep patterns, moods and appetite.  The liver converts a small percentage of the body’s tryptophan into niacin, which in turn contributes to the production of mood-elevating serotonin and sleep-inducing melatonin.  Vitamin C, vitamin B6, magnesium and folic acid must be present in the body for tryptophan to be metabolized, so it is important that it is ingested as part of a well balanced diet.

Best Natural Sources Of Tryptophan

Although found in nearly all protein foods, tryptophan is present in smaller amounts than the other essential amino acids, leading to concerns that supplementation may be necessary.  The best sources of tryptophan are:

• meats
• fish
• milk products
• eggs

Vegetarians diets can provide tryptophan through a variety of sources such as:

• soy
• oats
• nuts
• seeds

Tryptophan is also found in several fruits and vegetables including spinach, asparagus, bananas and mangoes.

Tryptophan Benefits

Known for its sedative effect, tryptophan has most commonly been used to treat insomnia and sleep disorders.  The brain uses the serotonin and melatonin produced by tryptophan to induce slumber and maintain proper sleep patterns.

Many patients suffering from depression have been found to have low levels of  tryptophan, so it stands to reason that this essential amino acid is a valuable tool in the treatment of depression and other mood disorders.  It has proven to be particularly effective against bipolar disorder and depression associated with menopause and premenstrual syndrome.  It may also help treat obsessive compulsive disorder, Tourette’s syndrome and senile dementia.  Having an adequate supply of tryptophan improves concentration and provides an overall sense of well-being.

Due to the mood elevating properties of serotonin, tryptophan has been successfully used to relieve pain associated with dental problems, migraines and even cancer.  When used with conventional pain relievers like aspirin or acetaminophen, tryptophan appears to increase a person’s threshold of pain.  Because it helps regulate the appetite, tryptophan may also help treat both anorexia and obesity.

Tryptophan Side Effects

Side effects of using tryptophan as a tranquilizer are considerably fewer and less severe than those experienced with pharmaceutical sedatives.  Tryptophan does not affect sleep patterns unless taken in doses larger than 10 grams.  A Tolerable Upper Intake Level has not been established, but taking doses of this size has not been shown to produce any ill effects besides maybe a slight feeling of sluggishness in the morning.  Because tryptophan is not a drug, but basically a component found in food, it is safe to take during pregnancy and while breast feeding (of course you should always check with your doctor before supplementing anything during or after pregnancy).

Because it contributes to the production of serotonin, tryptophan may increase the effect of some antidepressants.  People who are taking MAO inhibitors such as tranylcypromine and phenelzine or selective serotonin reuptake inhibitors (SSRIs) such as Paxil and Fluoxetine should consult their physicians before supplementing with tryptophan.

Is Tryptophan Deficiency Possible?

Deficiency of tryptophan in the diet may cause low levels of serotonin, which would result in depression, anxiety and irritability.  Sleep patterns may also become upset and changes in appetite may occur.  Lactose intolerance can inhibit the absorption of tryptophan, leading to a deficiency and subsequently depression.

As building blocks of all proteins, all amino acids are important.  Deficiency of tryptophan or any other essential amino acid is likely to manifest as a protein deficiency.  Symptoms such as weight loss, hair loss and slow growth in children are typical of a protein deficiency.

Tryptophan Supplementation

Eating a balanced diet that includes plenty of tryptophan-rich foods should supply ample amounts of this essential amino acid.  If its sedative effects are desired, additional amounts can be taken in the form of supplements.

Tryptophan supplements were a common over the counter treatment for insomnia, depression and anxiety until 1989, when hundreds of people in the USA began to report  muscle and joint pain and other alarming symptoms that became known as eosiniphilia-myalgia syndrome, or EMS.  More than 30 deaths were said to have been caused by EMS.  The culprit was found to be a contaminated batch of tryptophan produced in Japan.  The FDA, convinced that the syndrome was caused not by an isolated toxin, but by high doses of tryptophan, took immediate action and removed tryptophan supplements from the market.  With the threat long since passed, the supplements have returned and are once again being used as a safe and natural sedative.

Final Thoughts

Enhancing your diet with nutritional supplements is an excellent way to maintain optimum health, but it is in no way a substitute for a healthy diet.   Amino acids work best when combined with each other and other necessary nutrients, and the best way to obtain them is through the food that we eat.