Trypto-what? No, it’s not a new digital currency. And it’s not a hormone, either. But it is tied to happy hormone Serotonin and the sleepytime hormone Melatonin – which may sound more familiar. So, what is Tryptophan, exactly? And why should you care? Keep reading to find out.
What is Tryptophan?
Tryptophan is one of nine essential amino acids. Amino acids are the building blocks for proteins, which are necessary for your body to work properly… Or at all. The “essential” part of essential amino acids means that your body can’t create the amino acids itself, so it needs to get them from outside sources, including food.
What does it do?
Your body uses Tryptophan to create Serotonin, a neurotransmitter/hormone associated with mental health. You may well know it as your happy hormone. In fact, many medications for depression and anxiety work by increasing the amount of Serotonin in the brain. So, Serotonin is kind of a big deal.
But wait. There’s more. Serotonin is a precursor to Melatonin, the sleepytime hormone. That’s right. Your body also uses Serotonin to make Melatonin so you can sleep at night. And who doesn’t want to do more of that?
What does it all mean for me?
Well, if you ever have trouble sleeping, had a bout of depression, or experienced mood swings, Tryptophan might interest you. Here’s a scenario:
A smart, proactive woman uses the Hormona app to track her cycle, including her moods. In the analytics section of the app, she notices that she regularly feels sad a few days before her period shows up. Knowing that Tryptophan can help increase Serotonin levels, she decides to try to increase her intake during the Luteal phase. A few days before her period, she notices she doesn’t feel quite as low as usual.
Or how about this hypothetical situation: Another observant and forward-thinking woman notices she has trouble sleeping toward the end of her cycle. But she knows that upping her Tryptophan intake may increase her Melatonin levels and help her sleep better. So, in addition to doubling down on a consistent nighttime routine, her increased intake of Tryptophan helps her fall asleep and stay asleep.
Now, we’re not saying it will always be that easy. In fact, evidence to support Tryptophan’s use as a sleep aid is low. But it could help.
How do you get it?
Your body gets Tryptophan from food, so increasing your intake is relatively straightforward. Foods that are high in Tryptophan include:
- Chicken
- Eggs
- Peanuts
- Fish
- Cheese
- Milk
- Soy
- Turkey
Depending on where you live, you may be able to access Tryptophan in supplement stores. However, in some countries, you need a prescription. In either case, you should always talk to your doctor first.
Side effects
You don’t usually need to worry about side effects if you plan to increase your Tryptophan intake through food. But supplements can have some side effects, such as:
- Gastrointestinal discomfort
- Headaches
- Dry mouth
- Sexual dysfunction
There are several rare but serious side effects too. These include:
- Blurry vision
- Muscle weakness
- Fatigue
- Lightheadedness
If you see any of the above symptoms while taking a Tryptophan supplement, please see a doctor as soon as you can.
Tryptophan: TLDR
If you think low levels of Tryptophan might be behind some of your symptoms, try eating more Tryptophan-rich foods more regularly. But remember: It won’t work miracles on its own. A multi-pronged approach to managing symptoms is almost always more effective. And that can include a bedtime routine that you stick to, some exercise to help expend energy, or stress management to help you relax more.
That said, please make sure you’re talking to your healthcare team if sleep disturbance goes on for more than a couple of weeks, or if your symptoms increase in severity or frequency. Sleep is crucial for your health, so please don’t go without for too long.
