Chapter 31: L-Tryptophan > 5-HTP > Serotonin

This question and comment were written on Chapter 22:  Serotonin, Deep Limbic System.  After reading this comment I wanted to find out more about L-Tryptophan.

 

          Steve said...

Can a person take too much L-Tryptophan? I take 3000 mg but more actually helps me sleep.

November 4, 2010 6:29 PM    

General Information About L-Tryptophan

This information is from WEBMD

 http://www.webmd.com/vitamins-supplements/ingredientmono-326-L-TRYPTOPHAN.aspx?activeIngredientId=326&activeIngredientName=L-TRYPTOPHAN

What is L-Tryptophan and How Does it Work

L-tryptophan is naturally found in animal and plant proteins. L-tryptophan is considered an essential amino acid because our bodies can't make it. It is important for the development and functioning of many organs in the body. After absorbing L-tryptophan from food, our bodies convert it to 5-HTP (5-hyrdoxytryptophan), and then to serotonin. Serotonin is a hormone that transmits signals between nerve cells. It also causes blood vessels to narrow. Changes in the level of serotonin in the brain can alter mood.

L-Tryptophan Uses

L-tryptophan is used for insomnia, sleep apnea, depression, anxiety, facial pain, a severe form of premenstrual syndrome called premenstrual dysphoric disorder (PMDD), smoking cessation, grinding teeth during sleep (bruxism), attention deficit-hyperactivity disorder (ADHD), Tourette's syndrome, and to improve athletic performance. 

Possible Interactions With L-Tryptophan 

Major Interaction Do not take this combination

• Medications for depression (Antidepressant drugs) interacts with L-TRYPTOPHAN
  L-tryptophan increases a brain chemical called serotonin. Some medications for depression also increase the brain chemical serotonin. Taking L-tryptophan along with these medications for depression might increase serotonin too much and cause serious side effects including heart problems, shivering, and anxiety. Do not take L-tryptophan if you are taking medications for depression.
  Some of these medications for depression include fluoxetine (Prozac), paroxetine (Paxil), sertraline (Zoloft), amitriptyline (Elavil), clomipramine (Anafranil), imipramine (Tofranil), and others.
• Medications for depression (MAOIs) interacts with L-TRYPTOPHAN
  L-tryptophan increases a chemical in the brain. This chemical is called serotonin. Some medications used for depression also increase serotonin. Taking L-tryptophan with these medications used for depression might cause there to be too much serotonin. This could cause serious side effects including heart problems, shivering, and anxiety.
  Some of these medications used for depression include phenelzine (Nardil), tranylcypromine (Parnate), and others.
• Sedative medications (CNS depressants) interacts with L-TRYPTOPHAN
  L-tryptophan might cause sleepiness and drowsiness. Medications that cause sleepiness are called sedatives. Taking L-tryptophan along with sedative medications might cause too much sleepiness.
  Some sedative medications include clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien), and others.

L-Tryptophan Dosing

The appropriate dose of L-tryptophan depends on several factors such as the user's age, health, and several other conditions. At this time, there is not enough scientific information to determine an appropriate range of doses for L-tryptophan. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other health care professional before using.

This information is from THE SLEEP WELL SITE

http://www.thesleepwellsite.com/Essential.htm

The information from this site talks more specifically about the question and comment above.  Can a person take too much L-Tryptophan?  I take 3,000 mg but more actually helps me sleep.

L-Tryptophan and Dosing

The more Tryptophan there is in our blood, the more Serotonin our bodies can make, and the easier it is for us to feel calm and satisfied.  When we need sleep, having enough Tryptophan in our bodies allows us to fall asleep.

So much for theory; now on to the particulars.  For a 160 lb. person, taking 2 to 8 500mg capsules of Tryptophan before bed time will cause much of it to enter the blood in about 25 to 30 minutes.  This is enough to cause a sense of drowsiness.  It is important that no protein be consumed for 3 to 4 hours before bed time.  Another 2 to 8 capsules can be taken in the middle of the night if needed.  It is wise to begin with a lower dosage and wait an hour to take additional capsules as needed.

The number of capsules taken may be adjusted according to weight.  For example, 3 to 6 capsules may be right for a 120 lb. person. Also, if the Tryptophan deficiency is particularly severe, a somewhat larger dose may be appropriate at first.  Tryptophan is not dangerous!  It cannot hurt you!  It is worth repeating: you need Tryptophan to live.  You will know if you take more than you need because you will feel a little bit groggy the next day.

Eating a light snack consisting of carbohydrates or sugar with the Tryptophan may help some people.  On the one hand, eating will dilute the Tryptophan.  On the other hand, the carbohydrates may help it enter the brain more easily.  Experiment with this.

Most people have a very easy time sleeping the very first time they take Tryptophan capsules.  When the Tryptophan is taken every night, it should gradually become easier to fall asleep over a period of about 3 months, and the sleep will be longer and sounder.  Be patient with this process. The body is rebuilding itself from the ground up.  Some people may also find they are more patient, comfortable and satisfied with life.  But again, this is an almost imperceptibly gradual process.

Can everyone take Tryptophan safely?  Does it have side effects, or other benefits?  Dr. Elson M. Haas, M.D., addresses these questions thoroughly:

“Patients with asthma or systemic lupus erythematosus should not take tryptophan. Generally, side effects are negligible, and tryptophan does not distort sleep patterns until more than 10 grams are taken. Occasionally, some morning sluggishness may occur. Tryptophan also has an antidepressant effect and is particularly effective in manic depression and depression associated with menopause. Many depressed patients have low levels of tryptophan. Tryptophan can be a useful and safe pain reliever. It has been shown most helpful for dental pain, headaches (migraines in particular), and cancer pain, often in conjunction with aspirin or acetaminophen. Tryptophan appears to increase the pain threshold. It may help treat anorexia by increasing the appetite. Since it is the precursor of niacin, tryptophan supplementation may help to lower cholesterol and blood fat levels. Other possible uses for L-tryptophan include parkinsonism, epilepsy, and schizophrenia, and with further research, we may find this important amino acid may provide help in other medical conditions.”

© Elson M. Haas M.D. (Excerpted from Staying Healthy with Nutrition:
The Complete Guide to Diet and Nutritional Medicine, Celestial Arts)

Where can you get Tryptophan?  At this time, there are only a few sources.

It is available from:

http://www.biochemicals.com/productinfo.php3?id=22

http://healthproducts-usa.com/lidtke_tryptophan.htm

http://www.sagesherbalandsuch.com/lidtke.php

http://www.thecompounder.com/LTryptophanReturns.html

http://www.tahoma-clinic.com/shop/default.php/manufacturers_id/265

http://www.supervits.com/catalog/product.asp?categoryID=456&show=p

http://www.coenzyme-a.com/Merchant2/merchant.mv?Screen=PROD&Store_Code=ap9999&Product_Code=LTR001&Category_Code=CA004

http://www.spiritofhealing.com/articles/html/print_html/Tryptophan.htm

This information is from Mark Hyman, M.D.
Book: The UltraMind Solution, page 121 & 122 

This section explains the importance of good nutrition in helping our bodies complete the process of absorbing Tryptophan and building it into serotonin.

The only function of your DNA is to make proteins, as I said earlier (page 95).  Enzymes are one of thousands of proteins created from your DNA.  However, these particular proteins are critically important, because they are the catalysts that help turn one molecule into another---they are the helpers that slow down or speed up all the trillions of chemical reactions that happen every second in your body.

Nutrients, in turn, control the function of these enzymes.  They tell your enzymes what to do.  They turn on or turn off the chemical reactions in your body.  Let's look at how we make serotonin as an example of how this works.  Serotonin is a peptide (which is just a little protein) known as a neurotransmitter, which boosts our mood.  You don't eat serotonin, but your body makes it.  It builds serotonin from the amino-acid tryptophan that comes from the protein in our turkey sandwich.

The enzyme designed to convert tryptophan from turkey into serotonin needs vitamin B-6, or pyridoxine, to help it perform its chemical wizardry.  No B-6, no enzyme reaction , no serotonin, no happy mood.  The result?  Depression---along with a host of other potential problems.

But the real critical element in this equation is you.  You may need more B-6 to get your enzymes to turn tryptophan into serotonin than your next-door neighbor does.  Your genes may not have created an enzyme that is as responsive to B-6 as your neighbor's enzymes are, or just runs a little more slowly.  Hence you need more B-6 to do the job.  Why?

Because you are a genetically unique individual.  As a result your enzymes are constructed differently and respond to nutrients differently than those of your neighbors.  About one-third (or 1 million) of your SNPs (the variations in your genes) are dedicated solely to the job of determining how effectively your enzymes are controlled by the nutrients you consume!

Why is it critical to your health?  If you understand that one-third of the entire variation in your genetic code affects the function of your enzymes, and that nutrients are the control switches for those enzymes, you will want to make sure you have all the right raw materials (nutrients) to make those enzymes function optimally.

Mark Hyman, M.D.:  The UltraMind Solution, page 354

5-HTP, L-Tryptophan, and Melatonin Dosing Guidelines

You can take either 5-HTP or tryptophan to support your serotonin level. Try:

5-HTP (5-hydroxytryptophan), 50 mg twice a day, once in the afternoon and once before bed.  Add an additional 50 mg in the afternoon and at bedtime every three days until you get to a maximum dose of 150 mg once in the afternoon and once before bed.

OR:

Take tryptophan, 500 mg once in the afternoon and once before bed. Take these on an empty stomach, one hour before or two hours after meals.

REMEMBER: use either 5-HTP or tryptophan, not both. If you are taking an SSRI or antidepressant, check with your health-care provider before taking 5-HTP or tryptophan.

To help you sleep, you can also try:

1 to 3 mg of melatonin before bed to help with sleep if needed.

This information is from Daniel G. Amen, M.D.

Book: Healing Anxiety and Depression, page 169

L-trytophan and 5-HTP are amino acid building blocks for serotonin and taking these supplements can increase cerebral serotonin. L-tryptophan is a naturally occurring amino acid found in milk, meat, and eggs. It is helpful for some patients in improving sleep, decreasing aggressiveness, and stabilizing mood. One of the problems with dietary L-tryptophan is that a significant portion of it does not enter the brain, but is used to make proteins and vitamin B-3.  This necessitates taking large amounts of tryptophan.  Recommended dosage is 1,000 to 3,000 mg at bedtime.

Tryptophan is in the following foods.

This information is from the Love to Know Website
http://vitamins.lovetoknow.com/Food_Sources_of_Tryptophan 

The following foods are excellent sources of Tryptophan: 

• Beef tenderloin (broiled)
• Calf liver (broiled)
• Chicken breast
  
  (roasted)
• Chinook Salmon (baked or broiled)
• Cod (baked or broiled)
• Halibut (baked or broiled)
• Lamb loin (roasted)
• Mustard greens
• Raw mushrooms
• Scallops (baked or broiled)
• Shrimp (steamed or boiled)
• Soy sauce
• Soy beans (cooked)
• Snapper (baked or broiled)
• Spinach
• Tofu (raw)
• Tuna (baked or broiled)
• Turkey breast (roasted)

Very Good Dietary Sources of Tryptophan

• Asparagus
• Black beans
• Broccoli
• Brussels Sprouts
• Bulgar wheat
• Cauliflower
• Chard
• Collard greens
• Eggs (boiled)
• Goat milk
• Green beans
• Kale
• Lentils
• Lima beans
• Milk (2 percent)
• Miso
• Mozzarella cheese (part skim)
• Mustard sees
• Navy beans
• Parsley (fresh)
• Peppermint leaves
• Pinto beans
• Red kidney beans
• Split peas
• Turnip greens  

Good Sources of Tryptophan

• Almonds (raw)
• Apricots (raw)
• Baked potato
• Barley
• Beets (boiled)
• Brown rice
• Buckwheat
• Cabbage (boiled)
• Cashews (raw)
• Celery (raw)
• Eggplant (boiled)
• Garbanzo beans
• Garlic
• Green peas
• Low-fat yogurt
• Millet (cooked)
• Oats (whole grain not quick oats)
• Onions (raw)
• Peanuts (raw)
• Pumpkin seeds
• Quinoa
• Red bell peppers (raw)
• Rye (whole grain)
• Sesame seeds
• Summer squash
• Sunflower seeds (dried)
• Tomatoes (raw)
• Walnuts
• Whole grain flour
• Winter squash

My personal experience using L-Tryptophan.

Several years ago I tried using 5-HTP and L-tryptophan supplements to relieve depression symptoms.  I was not on an antidepressant at the time and thought I would try these supplements first.  I read the books, The Diet Cure and The Mood Cure, by Julia Ross, M.A.  I followed the directions in The Mood Cure under the direction of my doctor.  I tried 5-HTP first, these two supplements should not be taken together.

5-HTP Directions:

"Start with one 50 mg capsule in midafternoon.  Go up to two (100 mg) if you don't get much benefit from one in an hour.  Add a third, if needed for maximum effect, in about an hour.  Now you've established your dose.  Take the same dose at nine-thirty at night if you have sleep problems.  If moodiness (or craving for carbs or alcohol) occurs only in the evening before bedtime, move your midafternoon dose up closer to dinnertime or take your bedtime dose earlier (an hour or two after dinner).  You can also take 1 or 2 more capsules if you wake up in the night and don't drop right back to sleep or if you wake up anxious and worried in the morning.  Four to 6 (50 mg) capsules a day is all that our clients typically require.  Larger or more depleted people sometimes need more."

I did not feel any different after taking 5-HTP for a week, so I tried L-tryptophan next.  The directions are:  Stop your 5-HTP and take 500 milligrams of L-tryptophan for every 50 milligrams of 5-HTP you had been taking.  I did not feel any different after taking L-tryptophan for a week either, so I stopped taking it.  I was disappointed, but not really surprised.  It would have been nice to be free of the side effects caused by an antidepressant, but suicide is too big of a risk for me.  I started back on medication.

In the past 29 years of dealing with depression I have tried the following "natural" treatments:  5-HTP, L-tryptophan, acupuncture and herbs, and the amino acid therapy described at www.neuroassist.com.  (PLEASE DO NOT try this amino acid therapy without talking to me first.)  None of these treatments were effective, which helped confirm how severe this disease is for my body!