What is Tryptophan?

Tryptophan is an essential amino acid that contributes to the production of serotonin, melatonin, niacin, and nicotinamide. It is excellent for treating insomnia, anxiety, and depression.

Tryptophan in Foods

A variety of foods contain tryptophan, especially those high in protein. Turkey, for example, contains a high amount of this amino acid, which may explain why we feel sleepy after Thanksgiving dinner beyond the possibly huge amounts of food consumed during this holiday. And there are many foods that contain higher levels of tryptophan than turkey, including eggs, spirulina, cod, cheddar cheese, and sunflower seeds. 

History of Tryptophan

For decades, tryptophan has been used to treat a variety of symptoms such as anxiety and insomnia because it naturally increases brain levels of serotonin and melatonin. That was until 1989, when it was falsely attributed to harming the public because of unsafe production practices. A Tokyo-based company began incorporating a genetically engineered component in its production process, resulting in over a thousand people becoming ill and thirty-nine people dying. In response to this scandal, tryptophan was withdrawn from the U.S. market as a result of the mistaken belief that it was responsible. The good news is that tryptophan is now once again and has been readily available in health food stores since 2002.

Dosage

The recommended dosage is 500 mg (about two to four capsules) one hour before bedtime. For better absorption of amino acids into the brain, you should take them with a carbohydrate snack (not a protein snack). This is due to the fact that amino acids are the building blocks of protein. By taking them with protein, they are digested as food instead of freely circulating in the blood, allowing them to cross the blood-brain barrier.

What is L-theanine?

L-theanine is a free amino acid that is primarily found in green tea. It’s especially beneficial for anyone who deals with stress that causes anxiety, nervousness,and insomnia. Studies have shown that this amino acid can induce relaxation within as little as 30 minutes of consumption. This relaxation effect is accomplished in two ways. First, it promotes deep relaxation by stimulating alpha brain waves. These are the same brain waves produced during times of meditation, for example. Second, and perhaps more noteworthy, is the effect the amino acid has on the neurotransmitter GABA, which activates dopamine and serotonin to produce relaxation. 

The Problem with Green Tea

Although green tea contains a lot of L-theanine, it is also caffeine-rich and can contain pesticides if not organic. While L-theanine may neutralize some of caffeine’s stimulant effects, it is still recommended to take L-theanine capsules rather than drink green tea to calm anxiety or fall asleep.

Side Effects and Dosage

As of today, there have been no reported side effects associated with L-theanine capsules. The majority of L-theanine research is being conducted in Japan, where it is recognized as a safe treatment for anxiety, nervousness, and insomnia.

For dosage, it is recommended that you take 50-200 mgs per day, with the FDA setting a maximum limit of 1,200 mgs per day.