Tryptophan

	What is Tryptophan (5﷓HTP)? Why Tryptophan (5﷓HTP)? How does Tryptophan (5﷓HTP) Work? Tryptophan (5﷓HTP) in Food Tryptophan (5﷓HTP) Supplements What to Know about Taking Tryptophan (5﷓HTP) Supplements
	What is Tryptophan (5﷓HTP)? Tryptophan is an essential amino acid that is found in a variety of high-protein foods. Tryptophan supplements were banned in the United States in 1990 after contaminated supplements were linked to an outbreak of eosinophilia-myalgia syndrome (EMS), a rare and sometimes fatal muscle disorder. Later it was discovered that the tainted supplements were produced by a single Japanese company However, tryptophan was known to be associated with significant health risks years before this incident occurred. Now, in response to the banning of tryptophan, a chemical cousin called 5﷓HTP (short for 5﷓hydroxytryptophan) is available in supplement form and is touted for much the same reasons that the original tryptophan was. 5﷓HTP is a derivative of tryptophan-the body makes 5﷓HTP in the brain from the tryptophan we get from food. The 5﷓HTP used in supplements comes from the seeds of an African plant (Griffonia simplicifolia). In our bodies, 5﷓HTP quickly becomes serotonin, a neurotransmitter (a chemical that carries messages to and from the brain) that affects sleep cycles, appetite, and mood. Extra tryptophan in our diets leads to extra serotonin in our brains, which is why the supplements are touted as a sleep aid and mood-lifter, among other things.
	Why Tryptophan (5﷓HTP)? Tryptophan (5﷓HTP)'s Health Benefits 5﷓HTP and Insomnia The primary use of 5﷓HTP supplements (and the original tryptophan supplements) is to promote sleep. In Europe 5﷓HTP has been prescribed by doctors for insomnia for years. There's really no controversy over the effectiveness of tryptophan and 5﷓HTP at inducing sleep. The mechanism for the effect is well understood and actually quite simple. Dietary tryptophan has to compete with other amino acids for entry into the brain after a high-protein meal is consumed. However, after a high-carbohydrate meal is eaten, insulin causes the competing amino acids to enter the muscles, allowing a greater proportion of the tryptophan to enter the brain and be converted to serotonin. This is why meals that are heavy on carbohydrates (and tryptophan-containing foods) cause us to feel drowsy and high protein meals don't. 5﷓HTP has also been shown to improve the quality of sleep by increasing the amount of time spent in deep sleep and REM sleep (dream sleep). Getting extra tryptophan through 5﷓HTP supplements can be an effective way to produce more serotonin-and get some shuteye. 5﷓HTP and Depression In the 1980s several European studies found that 5﷓HTP decreased depression in some people, although apparently no more so than traditional antidepressant medications. However, the supplement may work more quickly than antidepressants and produce fewer side effects. The typical dose of 5﷓HTP for depression treatment is 150 to 300 milligrams per day. 5﷓HTP and Other Potential Benefits Preliminary research suggests that 5﷓HTP may be able to ease migraine headaches, decrease the pain of fibrornyalgia (tenderness and pain in the muscles and joints), inhibit anxiety, and curb overeating. However, it's much too early to recommend the supplement for these uses.
	Tryptophan (5﷓HTP) in Food 5-HTP is obtained through supplements, but tryptophan is found in many protein foods including beef, chicken, fish, and dairy products.
	Tryptophan (5﷓HTP) Supplements Although the efficacy of 5-HTP (and tryptophan in general) to promote sleep is well established, use of the supplement remains controversial. Why? Adverse reactions to 5-HTP have been documented. In fact, in 1991 one case of EMS - the same illness that affected so many who used the contaminated tryptophan in 1989 - was linked with 5-HTP. And, in 1998 the FDA confirmed that the same impurity that was present in the banned tryptophan supplements was also found in 5-HTP supplements. This impurity, known as "Peak X", was identified in the 1991 EMS case, and similar impurities were implicated in the 1989 outbreak. Although the exact cause of the EMS in all of these cases isn't clear (FDA did not blame it directly on "Peak X"), the fact that this impurity has now also turned up in 5-HTP supplements is definitely cause for concern. FDA is continuing to monitor the supplement and encourages consumers and medical professionals to report any adverse reactions to 5-HTP to the MedWatch program. Aside from the risk of consuming impure 5HTP, the supplement can cause side effects, though most are generally mild. These include nausea, constipation, intestinal gas, and reduced sex drive. The nausea may diminish within a few days of starting the supplement. 5-HTP is not recommended for children.
	What to Know about Taking Tryptophan (5﷓HTP) Supplements • 5﷓HTP supplements are typically sold in 50﷓milligram and 100﷓milligram capsules or tablets. • For insomnia, a dose of 100 milligrams of 5﷓HTP taken about a half hour before bedtime is recommended. However, starting with a smaller dose (50 milligrams), and working up to 100 milligrams if necessary, can minimize side effects. • Sometimes 5﷓HTP is combined with herbs or other ingredients that you may not want. Always check supplement labels carefully so you know what you're getting. • 5﷓HTP is most rapidly absorbed when taken on an empty stomach. • Since dietary supplements are not reviewed by the FDA, quality control and potency problems may exist.