Tryptophan

Negative side effects of tryptophan

According to a systematic review, nausea and gastrointestinal distress are the most notable negative side effects from the use of tryptophan.

There may be a connection between tryptophan supplementation and a fatal condition called eosinophilia-myalgia syndrome. [1] It has not been proven that tryptophan is the cause of the 30 deaths that occurred from tryptophan supplements in 1989. Some argue that tryptophan was likely not the cause of death. The other chemicals that may have been present in products that were supposed to contain tryptophan as the only bioactive ingredient may have caused these deaths. [2] It is very rare to develop eosinophilia-myalgia syndrome when consuming tryptophan products, but it is indeed cause for concern that the issue of whether tryptophan is the culprit has not been resolved.

No studies have examined the safety of several years of daily tryptophan use in humans. [3]

Which foods are rich in tryptophan?

The top 10 foods highest in tryptophan are [5]:

1. Pumpkin and squash seeds (576mg tryptophan/100g seeds)
2. Roasted soybeans (575mg/100g)
3. Mozzarella (571mg/100g)
4. Lamb shoulder (415mg/100g)
5. Chicken breast (404mg/100g)
6. Tuna (335mg/100g)
7. Oat bran (335mg/100g)
8. Crab (330mg/100g)
9. Eggs (167mg/100g)
10. Cooked white beans (115mg/100g)

What's the difference between tryptophan and 5-HTP?

Tryptophan is an amino acid found in foods and converted into 5-HTP in the body. After tryptophan has been converted into 5-HTP, 5-HTP is converted into 5-HT, which is also known as serotonin.

What time of day should you take tryptophan?

Some people report feeling sleepy after the use of tryptophan, while others do not.

Serotonin can be turned into melatonin, so raising serotonin levels through tryptophan supplementation may end up increasing brain melatonin levels [8]. Increasing levels of melatonin in the brain is a signal to your body that it is time to sleep.

Listen to your body if you take tryptophan during the day. If you feel more sleepy, it is probably best to start supplementing tryptophan in the evening instead.

Should you use tryptophan?

One thing that is certain about the effects of tryptophan in healthy humans is that we know little about them. There is a lack of high-quality research on the cognitive and affective effects of tryptophan.

Because of the lack of research on tryptophan, we never recommend that people use it.

If you have already decided to use it, here are some guidelines to maximize the benefits and minimize the risks.

How much and how often should you use tryptophan?

People tend to use 500mg-10g tryptophan to improve sleep and mood. This range of doses is roughly the same as that which has been used in studies as well. Tryptophan supplements are usually taken daily for several weeks.