Tryptophan converts into 5-Hydroxytryptophan (5HTP) in the body, subsequently 5HTP is more active and less is required in supplementation ie. l,000mg of Tryptophan is equal in activity to 100mg of 5HTP.
5-HTP is needed by the body to make the brain chemical serotonin, from the essential amino acid L-tryptophan. Serotonin appears to play significant roles in sleep, emotional moods, pain control, inflammation, intestinal peristalsis, and other body functions.
5-HTP is not present in significant amounts in food, however, L-tryptophan is found in most dietary proteins including meat, fish and dairy foods. 5-HTP levels are not significantly increased by eating more of these foods. Supplemental 5-HTP is naturally derived from the seeds of Griffonia simplicifolia, a West African medicinal plant.
What does tryptophan do for your body?
Tryptophan is an essential amino acid, which means that the body cannot produce it on its own. Tryptophan is used by the body to produce serotonin, a neurotransmitter that plays a role in sleep, mood, appetite, and pain perception. Tryptophan is also used to produce niacin, a B vitamin that is important for energy production and cell function.
- Depression & Anxiety: Disruptions in emotional well-being, including depression and anxiety, have been linked to serotonin imbalances in the brain.
- Inflammation control: People with fibromyalgia often have low serotonin levels in their blood. Supplements of 5-HTP may increase serotonin synthesis in these cases.
- Migraines: The cause of migraine headaches is related to abnormal serotonin function in blood vessels, and 5-HTP may help correct this abnormality.
- Insomnia: Insomnia has been associated with tryptophan deficiency in the tissues of the brain.
Potential Uses
| Depression | Insomnia | Migraines |
| Fibromyalgia | Tension Headache | Weight loss and obesity |
| Seasonal Affective disorder | Anxiety |
Cautions
Do not use in pregnancy or when breastfeeding.
5-HTP should not be taken with antidepressants, weight-control drugs, other serotonin-modifying agents, tramadol, or substances known to cause liver damage, because in these cases 5-HTP may have excessive effects.
People with liver disease may not be able to regulate 5-HTP adequately and those suffering from auto-immune diseases such as scleroderma may be more sensitive than others to 5-HTP. Do not take 5-HTP without first consulting your doctor.
Does tryptophan make you sleepy?
Yes, tryptophan can make you sleepy. This is because tryptophan is used by the body to produce serotonin, a neurotransmitter that helps to regulate sleep. Serotonin levels in the brain are typically highest in the evening, which is why people often feel tired in the evening.
Why was tryptophan banned?
In 1989, tryptophan supplements were banned in the United States after they were linked to a rare but serious neurological disorder called eosinophilia-myalgia syndrome (EMS). However, the ban was lifted in 1991 after it was determined that the EMS outbreak was likely caused by a contaminated batch of tryptophan supplements.
Is it safe to take tryptophan every night?
Yes, it is generally safe to take tryptophan every night. However, it is important to start with a low dose and increase it gradually to avoid any side effects. The recommended daily dose of tryptophan is 500-1,500 mg.
Who should not take tryptophan?
People with the following conditions should avoid taking tryptophan:
- Serotonin syndrome: Serotonin syndrome is a potentially life-threatening condition that can occur when there is too much serotonin in the body. People with serotonin syndrome should avoid taking tryptophan, as it can worsen their condition.
- Pregnancy and breastfeeding: There is limited research on the safety of tryptophan supplements during pregnancy and breastfeeding. It is best to err on the side of caution and avoid taking tryptophan supplements during these times.
- Liver disease: The liver is responsible for metabolizing tryptophan. People with liver disease may have difficulty metabolizing tryptophan, which could lead to side effects.
What are the symptoms of low tryptophan?
Symptoms of low tryptophan include:
- Insomnia
- Depression
- Anxiety
- Irritability
- Fatigue
- Poor appetite
- Headaches
What food contains the most tryptophan?
Foods that are high in tryptophan include:
- Turkey
- Chicken
- Fish
- Eggs
- Dairy products
- Legumes
- Nuts and seeds
- Whole grains
What happens if you take too much tryptophan?
Taking too much tryptophan can cause side effects such as:
- Nausea
- Vomiting
- Diarrhea
- Headache
- Dizziness
- Drowsiness
Does tryptophan help with anxiety?
Yes, tryptophan may help with anxiety. Tryptophan is used by the body to produce serotonin, a neurotransmitter that has calming effects. Studies have shown that tryptophan supplements can be effective in reducing anxiety symptoms.
What is the best time of day to take tryptophan?
The best time of day to take tryptophan is in the evening. This is because tryptophan is used by the body to produce serotonin, a neurotransmitter that helps to regulate sleep. Taking tryptophan in the evening can help to promote better sleep.
Is it better to take tryptophan in the morning or Evening?
If you are taking tryptophan for sleep, it is best to take it in the evening. If you are taking tryptophan for other reasons, such as to reduce anxiety or improve mood, you can take it at any time of day.
What vitamin helps convert tryptophan to serotonin?
Vitamin B6 is a cofactor for the enzyme that converts tryptophan to serotonin. This means that vitamin B6 is essential for the conversion of tryptophan to serotonin.
Conclusion
Tryptophan is an essential amino acid that plays a number of important roles in the body, including regulating sleep, mood, and appetite. Tryptophan supplements are generally safe to take, but it is important to start with a low dose and increase it gradually to avoid any side effects. If you have any questions or concerns about taking tryptophan supplements, be sure to talk to your doctor.
