Thursday, March 28, 2024

L Tryptophan Dosage For Depression

Can I Take L

Tryptophan

L-tryptophan is considered likely unsafe to use during pregnancy. Do not use this product without medical advice if you are pregnant.

It is not known whether L-tryptophan passes into breast milk or if it could harm a nursing baby. Do not use this product without medical advice if you are breast-feeding a baby.

Tryptophan Relieves Premenstrual Symptoms

No discussion of irritability and grumpiness would be complete without mention of premenstrual syndrome and its more disruptive cousin, premenstrual dysphoric disorder. In both syndromes, a reduction in brain serotonin levels is to blame for the dysphoria , mood swings, tension, and irritability that define them.51 Standard drug treatment consists of selective serotonin reuptake inhibitors, with their attendant side effects.52,53

Studies of tryptophan depletion reveal a worsening of premenstrual symptoms, especially aggression, while a small number of studies have now appeared suggesting that tryptophan supplementation is effective at reducing symptoms.54-56 In one study of premenstrual dysphoria, a dose of 6 grams/day produced a significant reduction in dysphoria, mood swings, tension, and irritability, when started on the day of ovulation and continued until the third day of menstruation.55

Consequences of Abnormal Serotonin Function

How Much Tryptophan Do You Need For Better Sleep

The body must first convert tryptophan to serotonin before it can produce melatonin and improve sleep. This means that the body uses most of the tryptophan supplies to improve mood. At higher doses, however, the excess serotonin begins to convert to melatonin. Therefore, a slightly higher dose of tryptophan may be better for improving sleep.

Tryptophan can help maintain a healthy sleep, but what should be kept in mind is that tryptophan can be converted to serotonin in the liver. Tryptophan has to cross the blood-brain barrier to develop its mood-enhancing effect.

If you eat too much tryptophan at one time, it may not be that the whole amount crosses the blood-brain barrier and is therefore converted to serotonin in the liver. This can cause undesirable side effects such as upset stomach.

It is therefore recommended to take around 500 mg to 1000 mg tryptophan daily in 3 separate portions over the day. The maximum recommended daily dose for tryptophan preparations is 3000 to 5000 mg. Taking 3 grams is more than enough to improve the mood. However, if you want to improve sleep with tryptophan, you can take it just before going to sleep.

Recommended Reading: Things To Tell A Depressed Person

Ways Tryptophan Is Superior To 5

Another way to raise serotonin levels is with the mood-enhancing supplement 5-HTP.

You may recall from the chart at the beginning of this article that tryptophan is first broken down into 5-HTP and is then converted to serotonin.

But there are three compelling reasons that make supplemental tryptophan superior to 5-HTP:

  • Tryptophan more readily enters the brain than 5-HTP.
  • Research has not conclusively shown that 5-HTP helps depression.
  • Tryptophan, unlike 5-HTP, does not deplete other important brain chemicals.

This last drawback is a deal breaker.

5-HTP increases serotonin, but at a cost.

Safety And Side Effects

L

Doses of around 200 to 300 mg per day of 5-HTP seem to be fairly well-tolerated. The most common side effects reported with 5-HTP include nausea, vomiting, and diarrhea. Less common side effects include a headache, insomnia, and heart palpitations.

Gastrointestinal side effects appear to be dose-dependent and tend to lessen over time. There is one very serious safety concern with 5-HTP, however. When taken in conjunction with other medications for depression that also increase serotonin, such as SSRIs or monoamine oxidase inhibitors , there is a possibility that your serotonin levels may become dangerously high. This condition, called serotonin syndrome, leads to symptoms such as:

  • Disorientation

Read Also: How Do I Ask For Help With Depression

Tryptophan Supplement Safety Side Effects And Interactions

Tryptophan supplements were actually banned for some years following an incident in 1989 when a contaminated supplement batch caused thousands of side effects, including several fatalities.

The ban was lifted years ago and, for the past 25 years, thousands of studies have been done on tryptophan that have shown no safety issues with supplementation.

Its now well established that there is nothing inherently dangerous about tryptophan.

However, tryptophan supplementation is not right for everyone.

Tryptophan should not be taken by anyone with liver or kidney disease and its safety has not been established for pregnant women or nursing mothers.

The most common side effects of tryptophan supplements are digestive upset, loss of appetite, headache, and drowsiness.

Tryptophan should not be taken along with SSRIs or supplements that increase serotonin, such as 5-HTP or SAM-e .

When taken together, these supplements can increase serotonin levels too much, causing a potentially serious condition known as serotonin syndrome.

Performance LabNUTRITION FOR YOUR MIND

Its almost impossible to live a lifestyle that provides all the nutrients needed for good brain health and performance. The reason? All of us confront multiple nutrient thieves stress, poor diet, insomnia, pharmaceuticals, pollution, and more that steal nutrients that the brain needs to thrive.

Tryptophan is known to interact with more than 70 prescription drugs.

Tryptophan Helps Manage Depression

Serotonin has been recognized as the neurotransmitter that is key to managing depression for the last 30 years. Most of the prescription drug therapies for depression work by raising serotonin levels at the relevant synapses.

We also know that Tryptophan is the immediate precursor to serotonin in the brain. So researchers, using a what came first, the chicken or the egg approach decided to find out if low serotonin levels or low Tryptophan levels were to blame for depression symptoms.

Researchers in China analyzed levels of Tyrosine, Tryptophan and serotonin in patients with major depressive disorder. And found that all three were decreased in depressed patients. .

The Center for Addiction and Health in Toronto conducted a randomized, double-blind, placebo-controlled trial with 30 depressed individuals. Treatment was fluoxetine 20 mg per day, 2-4 grams of Tryptophan per day or a placebo for 8 weeks.

Mood was assessed using the Hamilton Depression Rating Scale and the Beck Depression Index during the trial. During the 1st week there was a significant decrease in depression in those who used fluoxetine or Tryptophan.

At 4 weeks the research team recorded a disruption in sleep patterns for those using fluoxetine or a placebo. But not the Tryptophan group.

Herein lies the problem. If you increase serotonin too much, you put yourself in real danger of Serotonin Syndrome. Which can lead to all kinds of nasty side effects. Including death.

Don’t Miss: Bored Depressed What To Do

Tryptophan With Vitamin B6

Tryptophan can be combined very well with vitamin B6. Vitamin B6 is also known as a ‘co-factor’, which means that it helps the enzymes to function better. Vitamin B6 contributes to increasing the rate of conversion of tryptophan to serotonin.

Studies have actually shown that a low vitamin B6 level is associated with a poorer mood. Taking tryptophan with vitamin B6 is therefore a great way to increase serotonin levels and maintain an optimal mood.

Tryptophan And Bipolar Disorder

L Tryptophan for Anxiety or Depression

Tryptophan is not as effective as lithium and doesnt help mania, so it wont replace, but can support, conventional medical treatment.

Tryptophan can reduce symptoms of tardive dyskinesia, a common side effect of antipsychotic drugs.

If you have bipolar disorder, seek the help of a medical professional before adding tryptophan to your supplement regimen.

Recommended Reading: Medication For Insomnia And Depression

How Should I Take Tryptophan

When considering the use of herbal supplements, seek the advice of your doctor. You may also consider consulting a practitioner who is trained in the use of herbal/health supplements.

If you choose to use tryptophan, use it as directed on the package or as directed by your doctor, pharmacist, or other healthcare provider. Do not use more of this product than is recommended on the label.

Store at room temperature away from moisture and heat.

Serotonin Is Responsible For Many Of Its Effects

In the body, tryptophan can be converted into the molecule 5-HTP, which then forms serotonin (

21 ).

Overall, the conversion of tryptophan to serotonin is responsible for many of its observed effects on mood and cognition .

Summary The importance of tryptophan is likely due to its role in serotonin production. Serotonin is essential for the proper functioning of the brain, and low tryptophan levels reduce the amount of serotonin in the body.

Also Check: How To Know How Depressed You Are

Tryptophan Benefits For Better Sleep & Moods

By Jillian Levy, CHHC

One of the things often overlooked when people are trying to improve their overall health, have more energy and sleep better is the importance of obtaining enough amino acids from different protein foods. Amino acids, including tryptophan, are the building blocks of proteins, and without a wide enough array of them in our diets, we actually cant even survive, let alone thrive.

Of these amino acids, tryptophan plays an important role. In fact, eating tryptophan foods or taking supplements helps bring on natural calming effects, induces sleep, fights anxiety and can also help with ADHD. Tryptophan has also been found to stimulate the release of growth hormones and even reduce food cravings for carbohydrates in some cases.

Side Effects Of Taking Too Much Tryptophan

L

Tryptophan is not recommended in doses higher than 2000-3000 mg, as it can cause serotonin syndrome.

Serotonin syndrome symptoms are like the flu and include shivering, fever, sensitivity to light or sound, seizures, confusion, and coma.

The best dosage of tryptophan for sleep is between 250-500 mg, 30 minutes to an hour before bedtime.

This will allow your body to produce enough serotonin naturally and make it easier for you to get the good nights sleep that you deserve!

Also Check: Where To Go For Help With Depression

The Dilemma Of Increasing Serotonin With Tryptophan

If you think you could benefit from more tryptophan, the next logical question is:

Should you try to get tryptophan from food or is it better to take a tryptophan supplement?

The best food sources of tryptophan are animal products meat, seafood, poultry, eggs, and dairy.

But there is a big problem with trying to increase your level of tryptophan from these foods.

” Tryptophan is one of the rare cases where supplements work better than the naturally occurring tryptophan found in food.

These foods are also all high in protein, and paradoxically, both tryptophan and serotonin levels drop after eating a meal containing protein.

This is because protein blocks the synthesis of tryptophan into serotonin.

The trick for working around this dilemma is actually quite simple though.

Strategic eating of carbohydrates alone at some meals allows tryptophan to enter the brain and boost serotonin levels.

According to the International Journal of Tryptophan Research, the top food sources of tryptophan proven to actually enter the brain to synthesize serotonin are dairy products, poultry, tuna, and oatmeal.

My Thoughts On Addressing The Add/inattention Issues

Here are my thoughts for her as a starting point for helping to address her daughters residual ADD/inattention symptoms:

I love hearing heartwarming stories like this and I am sharing it here to inspire and offer hope!

Please do share your success story on the blog so we can all learn from each other, as well as inspire and offer hope.

How has tryptophan helped you or your child? What has helped with inattention?

Feel free to post your questions and feedback in the comments below.

Don’t Miss: How Can Depression Affect Your Brain

Risks And Side Effects

Because many protein foods cause tryptophan to have a lot of competition when it comes to selection and uptake in the brain, these foods dont always raise blood plasma levels of serotonin as much as we might hope for.

For people struggling with mood disorders, insomnia or addictions, supplementing with 5HTP can be a good way to directly increase serotonin. Low doses should be taken at first, and you should look for out side effects, including nausea, diarrhea, drowsiness, lightheadedness, headache or dry mouth.

Tryptophan or 5HTP taken as supplements also have the potential to cause serotonin syndrome when combined with sedatives or antidepressants so if you take any mood-altering prescriptions, dont take tryptophan without first talking to your doctor.

Supplements also shouldnt be taken by pregnant women, women who are breast-feeding, or anyone with active kidney or liver disease since this can cause complications.

Final Thoughts

Research Applications Of Acute Tryptophan Depletion

L Tryptophan Review – My personal experience with Tryptophan

Acute changes in tryptophan availability have been used to test a wide variety of basic psychological, behavioral, and physical processes,66,127 including: motion sickness,128 sleep,129,130 mood,27,77 visual discrimination,30 cognition,34 social information processing,33 and memory processes.31,32 This method has also been applied in investigations of numerous psychiatric disorders, including: Major Depressive Disorder,131 Seasonal Affective Disorder,132,133 Bipolar Disorder,134,135 Obsessive-Compulsive Disorder,136 Schizophrenia,137 Bulimia Nervosa,115 Premenstrual Syndrome,138 and Panic Disorder.139 While this is a widely-used technique, the majority of this research has been more specifically focused on mood and depression, memory and other cognitive functions, and behavior.

Read Also: Can A Breakup Cause Depression

When To See A Doctor

People should talk to their doctor before starting any supplement. In particular, people who take antidepressants should talk to their doctor before taking L-tryptophan supplements.

People should stop taking the supplement and talk to their doctor if they notice any unusual symptoms after taking it.

What Are The Risks Of Taking L

L-tryptophan has been linked to a dangerous, even deadly condition called eosinophilia-myalgia syndrome . The FDA recalled tryptophan supplements in 1989 after up to ten thousand people who took them became sick. EMS causes sudden and severe muscle pain, nerve damage, skin changes, and other debilitating symptoms. Doctors saw a lot fewer people with EMS after the ban. Some research suggests the sickness was due to contaminants that got into the supplements during manufacturing in a factory in Japan.

The supplements have since been re-introduced to the U.S. market.

Side effects of L-tryptophan may include:

  • Blurred vision

You May Like: Non Antidepressants Used For Depression

Does The Combination Of Tryptophan And 5

Tryptophan can be combined with 5-HTP, but you must use the combination responsibly. Because both compounds cause an increase in the level of serotonin in the brain. Too much serotonin can cause various side effects, such as Nausea, drowsiness, dizziness, excessive sweating.

It is therefore important to reduce the dosage of both products and to choose so that there are no side effects. In any case, it is advisable to start with only one of the two active ingredients and only add the second active ingredient if it is actually needed.

How Should I Take L

Health benefits of L

When considering the use of herbal supplements, seek the advice of your doctor. You may also consider consulting a practitioner who is trained in the use of herbal/health supplements.

If you choose to use L-tryptophan, use it as directed on the package or as directed by your doctor, pharmacist, or other healthcare provider. Do not use more of this product than is recommended on the label.

Store at room temperature away from moisture and heat.

You May Like: Icd 10 Code For Anxiety And Depression

Sleep Quality And Insomnia

Tryptophan produces melatonin in the brain , the gut, the retina, and immune cells. Melatonin regulates the circadian rhythm and sleep patterns and is used as a supplement itself to help people sleep .

A study of 5 healthy volunteers showed that L-tryptophan supplementation increased average total sleep. All of them noticed some form of drowsiness a half hour before sleep .

In a study on 7 insomniac patients, L-tryptophan supplementation increased total sleep . The supplementation also decreased early-morning wakefulness by an average of 37 minutes .

Tryptophan supplementation even helped induce sleep in manic patients. A study of 10 patients with mania showed improvements in total sleep after L-tryptophan supplementation .

In a dose-response study of 15 insomniac patients, L-tryptophan increased stage 4 sleep . Normal dietary intake is usually around ½-1 gram of L-tryptophan, so even minimal amounts may increase deep sleep .

Tryptophan supplementation may also improve obstructive sleep apnea . A study of 12 patients showed that L-tryptophan supplementation increased sleep in those with obstructive sleep apnea during non-REM sleep. However, patients with central sleep apnea showed no improvements .

The above findings stem from small clinical trials and thus require further investigation.

Special Precautions & Warnings

Pregnancy and breast-feedingLIKELY UNSAFE

A white blood cell disorder called eosinophilia: L-tryptophan might make this condition worse. L-tryptophan has been associated with the development of eosinophilia-myalgia syndrome .

Liver or kidney disease: L-tryptophan might make these conditions worse since it has been associated with the development of eosinophilia-myalgia syndrome .

Read Also: Podcasts About Anxiety And Depression

Low Levels Are Associated With Mood Disorders

Several studies have shown that those experiencing depression may have tryptophan levels that are lower than normal .

Other research has examined the effects of altering blood levels of tryptophan.

One such study exposed 15 healthy adults to a stressful environment twice once when they had normal tryptophan blood levels and once when they had low levels .

The researchers found that anxiety, tension and feelings of nervousness were higher when the participants had low tryptophan levels.

Based on these results, low levels of tryptophan could contribute to anxiety (

These effects were seen regardless of whether the participants had a family history of depression.

Additionally, a large review found that lower tryptophan levels negatively impacted cognition and memory .

Memory linked to events and experiences may be particularly impaired.

These effects are likely due to the fact that as tryptophan levels are lowered, serotonin production decreases .

Summary Tryptophan is important for cognitive processes because of its role in serotonin production. Low levels of this amino acid can impair your cognition, including your memory of events or experiences.

Concern Over Worsening Depression

Tryptophan for anxiety, sleep, or PMDD ? Pharmacist looks over Tryptophan

One study concluded that 5-HTP shouldn’t be given by itself because it’s not very effective. Also, it may actually deplete neurotransmitters in your brain like dopamine and norepinephrine, which can make your depression worse.

Instead, the researchers noted, 5-HTP should be given with dopamine or serotonin amino acid precursors in order to minimize side effects, prevent neurotransmitter depletion, and to get the most efficacy from 5-HTP.

However, these supplemental amino acids need to be kept in careful balance or there’s a risk of depression symptoms becoming worse due to neurotransmitter depletion.

Also Check: Daily Routine To Help Depression

Popular Articles
Related news