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What Is Tryptophan?
Tryptophan, an essential amino acid, is the precursor to serotonin, which is a necessary neurotransmitter responsible for transmitting nerve impulses in the brain, and inducing sleep and tranquility. Serotonin deficiencies, which are related to tryptophan deficiencies, are well documented in cases of depression and insomnia. Vitamin B6 is necessary for tryptophan metabolism and conversion to serotonin.
Tryptophan is very important for biochemical balance of the brain in those whose serotonin levels are low because of chemical addictions. It has also been effective in appetite control, increasing tolerance and assisting those with jet lag.
TRYPTOPHAN AND SLEEP
Sleep deprivation is a serious concern for many, and low serotonin levels are often the cause of this problem. Tryptophan converts to serotonin helping to induce relaxation and naturally enhance sleep. In extreme problems, tryptophan should be taken in the early evening and again at bedtime.
MOOD ENHANCEMENT
It has been well documented that low serotonin levels and low tryptophan levels have been associated with depression. Tryptophan naturally converts to this neurotransmitter. As depression also involves catecholamine biochemistry, then taking tryptophan in a regimen along with tyrosine is recommended. Since they compete for uptake in the brain, and because tryptophan induces sleep, it is recommended the tryptophan be taken prior to dinner and again at bedtime. Tyrosine should be taken prior to breakfast and mid morning as well.
OTHER ASPECTS OF L-TRYPTOPHAN AND SEROTONIN
AUTISM: Low levels of tryptophan have been documented in autistic children, indicating that there may be a defect in the tryptophan-serotonin metabolism in the brain.
PAIN TOLERANCE:
Increased serotonin levels have an effect on increasing pain tolerance, especially for chronic pain caused from arthritis and lower back problems. In one study, tryptophan was administered at the dose of 500mg every 2 hours (6 doses per day) resulting in 50% reduction in pain intensity.
APPETITE CONTROL:
Some studies suggest that administering tryptophan helps control appetite for those who are on a weight reduction program.
CHEMICAL ADDICTION:
Cocaine addiction causes a deficiency of L-dopamine and causes both catecholamine and serotonin neurotransmitter imbalances. Administering both L-tyrosine and L-tryptophan can help increase these neurotransmitters. This regimen has been used in chemical dependency units, along with conventional therapies. Tryptophan may also be helpful for those addicted to nicotine.
JET LAG:
Supplementing with L-tryptophan is recommend for those who travel and experience jet lag. It is most effective when taken in conjunction with L-tyrosine to increase catecholamine as well as serotonin production.
L-Tryptophan and 5-HTP - How to decide which is right for you.
Some people are helped by 5-HTP, others are not. There are several reasons for these differences that can help in deciding which is right for you.
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The body remains in control with L-Tryptophan, but does not with 5HTP. The creation of neurotransmitter serotonin begins with L-Tryptophan which converts to 5HTP, which converts to serotonin. The rate-limiting step (the step the body uses to regulate serotonin production) is between L-Tryptophan and 5HTP. If you take 5HTP your body loses control of the serotonin pathway.
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5HTP converts to serotonin outside the brain. Since the conversion of 5HTP to serotonin is not regulated some of the 5HTP converts to serotonin in the gut, causing upset and nausea. Since serotonin does not cross the blood-brain barrier, serotonin produced outside the brain is not available to the brain. Disease impairs 5HTP transport across the blood-brain barrier. In people with certain diseases, including severe depression, there is blockage of the transmission of 5HTP across the blood-brain barrier. In these patients supplementation with L-Tryptophan, which does cross the blood-brain barrier, can provide increased brain serotonin levels.
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Unlike 5HTP L-Tryptophan has many other uses in the body. It can be converted to niacin. It is a required precursor to the kynurenines, a family of biochemicals that help regulate the immune system. As an essential amino acid, L-Tryptophan is required for your body to work properly.
Even though L-Tryptophan and 5HTP are metabolized to serotonin along the same biochemical pathway, individual differences in metabolism can cause significant differences in effectiveness.
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L-Tryptophan |
5HTP |
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Body regulates conversion to serotonin |
Conversion is unregulated |
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Body controls where conversion occurs |
Partially converts to serotonin in the gut and blood, not the brain |
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Cross the blood-brain barrier in sickness and health |
Disease blocks the absorption process |
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L-Tryptophan is an essential amino acid |
5HTP is not essential |
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Utilized in many body functions |
Can convert to serotonin only |
What Are the Benefits of L-Tryptophan?
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Naturally enhances relaxation and sleep
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Reduces minor premenstrual symptoms
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Soothes nervous irritability
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Helps to relieve anxiety
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Natural mood enhancer
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Reduces the cravings for carbohydrates
DIRECTIONS: As a sleep aid, take 500 to 1000mg, 15 to 30 minutes before bedtime. If serotonin deficiencies are noted in depression, and for anxiety and mood enhancement, take 1000mg 30 minutes before dinner and 2 capsules 15 to 30 minutes before bedtime. L-Tryptophan should be taken with a high quality vitamin B complex.
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