November Views of the Vis from WellSpring Naturopathic

This month we have an Amino Acid Of the Month. Allow me to introduce you to Tryptophan. You may have heard of tryptophan...perhaps something about it being dangerous or something about turkeys or it making you sleepy.... We'll try to get the story straight here!

First, what is an amino acid? An amino acid is the building block of protein. For our chemistry fans, amino acids have a central carbon, at least one amino group, at least one carboxy group and a side chain unique to each amino acid. Proteins serve numerous functions in the body, as enzymes, hormones, structural components, transport, energy sources, immune system components, buffers and partners with other molecules for more complex materials like glycoproteins and lipoproteins.

There are several amino acids, but depending on your individual physiology, there are at least 9 that are considered "essential," that is, you must supply them to the body through the diet. There are genetic disorders and organ diseases that may increase this number. (Does PVT TIM HALL ring any bells out there?) Our dietary source for amino acids is protein found in animal products - meat, fish, poultry & dairy and plant products - legumes, grains & vegetables.

Tryptophan is considered one of the essential amino acids. As with all nutrients, it exists in a delicate balance with other things in the body -- competing with some for transport into the brain, depending on others for conversion into another product, and so on.
Functions of Tryptophan. About 1/60th of our dietary intake of tryptophan is converted to niacin, Vitamin B3. Variables in this action include Vitamin B6, pregnancy, oral contraceptives, caloric intake, physical activity and other amino acid concentrations.
   Tryptophan contributes to energy production via production of glucose and ketone bodies.
     Probably the most "in the news" function of tryptophan is as a precursor for 2 neurotransmitters - serotonin and melatonin. Serotonin is known to be involved in mood, appetite, sleep, libido, memory & learning and is made in the brain from tryptophan. However, even more serotonin is found in the gut and there are physiologic functions still being discovered about this neurotransmitter. Melatonin is made from tryptophan in the pineal gland and is an important factor in sleep and maintenance of our basic daily biological rhythms.
Requirements. Tryptophan is the least abundant amino acid in the body, with low tissue storage, but is required in relatively small amounts compared to other amino acids. Recommended daily amounts vary between 250-425 mg/day, but average dietary intake is usually estimated at between 900-1500 mg/day. So most of us get all the tryptophan we need from a good balanced diet. One of the biggest food sources of tryptophan is turkey. Whole milk, chocolate, prunes, oats, peanuts and tuna are others.
Therapeutic Use. Tryptophan has been, and continues to be, studied for use especially in depression and other mood disorders and sleep disorders. There is variation between results in healthy subjects vs. those with known tryptophan depletion and several other confounding factors like concentrations of other vitamins and amino acids. But results are promising enough to continue research and are solid enough to be of real help to many people - primarily in the area of insomnia, but also with mood issues. If you are interested in some research details, you can read more here: L-Tryptophan If you are considering using tryptophan for a mood or sleep issue, be aware that as with all amino acids, the "L" isomer is the form available for use in the body. Look for the active ingredient to be "L-tryptophan" and follow the label instructions carefully, or use under the supervision of a medical professional.
     For most therapeutic uses, higher doses than found in food are used, often in conjuction with Vitamin B6. The effectiveness and availability of tryptophan in food as highly dependent on the amount of other amino acids and of carbohydrates in the meal. High protein meals alone will not increase serotonin to induce sleepiness - there's too much competition among amino acids for transport into the brain. The addition of carbohydrates allows more transport of tryptophan. So, even though turkey is high in tryptophan, having the turkey leg alone at Thanksgiving dinner isn't what triggers that after-the meal-nap! It's the turkey leg with the dressing, potatoes and pumpkin pie! Taking tryptophan as a supplement in larger doses is thought to flood the system with high enough amounts to overcome the competition for transport from other amino acids. This is the method most often used clinically.
Safety. Some of you may recall a big tryptophan scare several years ago. In the late 1980s, there was an outbreak of eosinophilia-myalgia syndrome which was first blamed on L-tryptophan, leading to FDA action banning the sale of L-tryptophan in the US. Further research isolated the causative agent in this disease to be not the tryptophan itself, but a contamination of the product made by a particular Japanese company. Still, the FDA ban continued until 2001 and it is only fairly recently that you will find tryptophan back on the market. Tryptophan has relatively low toxicity and is usually well tolerated. But higher doses may cause stomach irritation and vomiting and some care may be advised in pregnancy and for those with asthma as it may increase asthma symptoms. And, just in general, it is my opinion that care should always be taken when fiddling around with neurotransmitters and brain chemistry! None of our body works in a vacuum. Always consult with your medical professional if you have special issues or concerns. However, following dosage recommendations on the package will be safe for most people.

But I certainly find no problem at all with a good turkey dinner and if you enjoy it with mashed potatoes and dressing and find yourself on the snoozing end of a good nap some time later, go ahead and blame (or thank) the tryptophan!