See which vitamins our registered dietitian recommends as the best for…. Gummy vitamins are increasingly popular. This article tells you whether they are good or bad for your health. Health Conditions Discover Plan Connect. What Is Tryptophan? Foods with tryptophan Side effects Health benefits Health risks Common uses Takeaway Tryptophan is an essential amino acid that serves several important purposes, like nitrogen balance in adults and growth in infants.
You can get tryptophan through certain foods or a supplement in powder form. Foods with tryptophan. Side effects of tryptophan. Health benefits.
Health risks. Common uses. Read this next. Medically reviewed by Amy Richter, RD. Medically reviewed by Natalie Butler, R. What is Serotonin Syndrome? Medically reviewed by Alan Carter, Pharm. The Surprising Truth. Magnesium for Migraines When taken in safe doses, magnesium can effectively prevent migraines for many people.
The 10 Best Multivitamins for Women Over Do Gummy Vitamins Work? L-tryptophan is an essential amino acid that performs many functions in the body, including the production of serotonin. Serotonin is a chemical in the brain that affects mood.
Although some evidence suggests that L-tryptophan may help with certain conditions, such as anxiety or sleep disorders, additional research is necessary to prove whether or not taking L-tryptophan supplements is effective. L-tryptophan, or tryptophan, is an essential amino acid that plays a part in creating serotonin. Serotonin is a hormone present in various parts of the body, including the brain. Because L-tryptophan plays a role in the production of serotonin in the brain, some experts suspect that it may help with conditions such as anxiety and sleep disorders.
There is some evidence to support its use for these purposes. In one small study of 25 young adults, the researchers found that changing the diets of the participants to include more L-tryptophan created positive changes in their mood. It also reduced symptoms of anxiety and depression. In a review , the researchers found that there may be a connection between low levels of L-tryptophan and depression and anxiety symptoms in rodents.
In humans, the authors noted that those most likely affected are people with risk factors for developing depression. It is possible that at risk populations may benefit from increased tryptophan levels.
In a study of young people undergoing drug detox, the researchers found that the participants saw minimal or no improvements in mental symptoms associated with their detox process. However, they did note that L-tryptophan was effective in helping the participants sleep during the detox process.
The researchers also noted that additional studies are necessary to prove how effective it may actually be. According to an older study , L-tryptophan may help alleviate pain associated with premenstrual dysphoric disorder. The study also found that people who had limited amounts or none of the amino acid in their diets had worse symptoms of premenstrual syndrome PMS.
The study found that higher levels of this amino acid made pain more manageable. L-tryptophan is safe when a person consumes it as part of their regular diet.
When consuming it in supplement form, a person may experience minor side effects. According to one study , some common but mild side effects include:. Although this is not common, a person may experience serotonin syndrome if they take multiple medications for depression or anxiety at the same time.
Updated December Accessed April 7, Editorial team. In order for tryptophan in the diet to be changed into niacin, the body needs to have enough: Iron Riboflavin Vitamin B6. Amino acids myPlate. Health Topics A-Z Read more.
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