L-Tryptophan

L-tryptophan is one of the 8 essential amino acids our bodies require to function. L-tryptophan is a biochemical our bodies do not produce and therefore must come from what we eat. Its function is to manufacture neurotransmitters such as serotonin and melatonin. A neurotransmitter is a messenger that delivers messages to your brain and is involved in every single body function.

Tryptophan and Weight Loss

Tryptophan reduces cravings for sweets and carbohydrates thereby aiding in weight loss. When dieting, serotonin levels drop considerably leading to an increase in cravings and binge eating habits. L-tryptophan increases the serotonin levels and decreases food cravings and intake. 

L-Tryptophan and Mental Health

Serotonin is a “calming” neurotransmitter and L-tryptophan increases the levels of serotonin in the brain. L-tryptophan is often taken as a daily supplement to maintain overall good health, to promote cheerful moods, to relieve anxiety and irritability and to encourage normal healthy sleep. 

Although Tryptophan is also showing promise as an antidepressant both on its own and when taken with other antidepressants, studies proving this have had mixed results with inconclusive findings. It is also important to note that you are recommended to take Tryptophan for 60 days to experience the full benefit. 

L-Tryptophan and Sleep

Many people look to L-tryptophan as a way to help with sleep and healthy weight. Some early research has suggested that this substance has a calming effect, which is linked to the reasons that some people use it to help with overcoming anxiety symptoms or improving depression.  Though the jury is still out in the scientific world as to whether or not this ingredient is helpful in those ways, it is even more commonly associated with sleep benefits. 

In fact, many people feel that one of the reasons they feel as sleepy as they do after they eat a meal containing a lot of turkey is because of the tryptophan that the poultry contains.  While clinical research does suggest that it can help to promote a sleepy feeling, the high fatigue levels linked with turkey dinners are much more commonly associated with all the work that went into preparing them, the festivities usually combined with eating them, and the alcohol that is consumed at the same time.

Still, this belief remains quite common and people will find supplement or natural sources of this amino acid for use as a sleep aid. Interestingly, because there is also often an association between this substance and weight loss, it’s not uncommon for people to supplement it in order to improve their sleep and make it easier for them to achieve weight loss.

L-tryptophan Side Effects

There are no known side effects from taking Tryptophan (if proper dosages are used), however overly high levels of L-tryptophan will cause our bodies to turn it into a waste product that brings on psychotic symptoms. For this reason, follow the dosage directions carefully; more isn’t always best. 

Other Risks and Precautions

The consumption of L-tryptophan has been linked with a rare, but dangerous and potentially deadly condition called eosinophilia-myalgia syndrome (EMS).  The FDA recalled tryptophan supplements (see below) after an outbreak.  EMS is debilitating and leads to symptoms such as the sudden onset of severe muscle pain, skin changes, and nerve damage among others. It is not known for certain that it was indeed the supplements that caused the illness, but it was highly suspect.

Natural Sources of L-Tryptophan

L-tryptophan is found naturally occurring to some degree in many of the foods we eat particularly:

• Turkey
• Bananas
• Milk
• Eggs
• Red meat
• Chocolate
• Cheese
• Dried Dates
• Fish
• Pumpkin Seeds
• Oats
• Sesame Seeds
• Soy (and tofu)
• Tree nuts
• Peanuts and peanut butter

It should be noted that though L-tryptophan is indeed in all these foods, but in small amounts. Supplements typically contain far higher doses of this substance than is found naturally in foods.  If you are hoping to take this substance medicinally, the odds are that you wouldn’t obtain enough of it through food unless you were to consume exceptionally high amounts of the food that contains it. 

Tryptophan Pills

Tryptophan is available in supplementary form as pills or capsules and can be found easily online. It costs about $20 for 90 capsules. Just be sure that you are getting “pure’” or “pharmaceutical grade” product from a high-quality source. 

Is L-tryptophan banned in the U.S.?

Tryptophan is no longer a banned source in the United States. Back in 1989 there was a large outbreak of a deadly disease (EMS) that affected tens of thousands and killed 38 people, which was linked to L-tryptophan. The US government banned it in 1991, but loosened marketing restrictions on the substance in 2001 when there were no deaths or illness in England and the rest of Europe where it was still widely being used.

Following the ban, doctors recorded a measured decrease in the number of people diagnosed with EMS.  However, since the ban was removed, another outbreak has not occurred.  There is research that indicates that the outbreak of EMS was not the result of the L-tryptophan in the supplements. Instead, the research points to contamination that made its way into the supplements during the manufacturing process in a Japanese factory.  This suggests that it was the contaminants in the supplements and not the intended ingredient that was behind the outbreak.