Tryptogold
Also known as: Tryptogold, Trp, 5-hydroxytryptophan, 5-HTP, L-tryptophan
Overview
L-tryptophan (Trp) is an essential amino acid, meaning it must be obtained through diet or supplementation. It is naturally found in protein-rich foods like turkey, chicken, milk, and nuts. Tryptophan serves as a crucial precursor to serotonin, a neurotransmitter vital for mood regulation, and melatonin, a hormone that governs sleep-wake cycles. Supplements like 'Tryptogold' are marketed to leverage these properties, primarily for supporting mood, cognitive function, and sleep quality. Research on tryptophan is moderately mature, with several high-quality randomized controlled trials (RCTs) and meta-analyses exploring its effects, though study designs and populations can vary.
Benefits
L-tryptophan supplementation offers several evidence-based benefits, primarily in mood and sleep. A systematic review and meta-analysis indicated a modest but statistically significant reduction in depression scores (SMD: -0.13) in individuals with mood disorders, suggesting its utility as an adjunct therapy. For sleep quality, a meta-analysis demonstrated that tryptophan, especially at doses of 1 g/day or more, significantly shortened wake after sleep onset by approximately 81 minutes per gram, thereby improving sleep continuity. While cognitive improvements have been suggested, the evidence is less consistent. Elderly individuals with mood disorders have shown improved mental state and sleep with dietary tryptophan enrichment, though this finding comes from an open-label trial. The effects on depression and sleep are statistically significant but modest, with clinical relevance varying based on individual response and baseline severity. Sleep benefits can be observed relatively quickly, while mood improvements may take several weeks.
How it works
L-tryptophan's primary mechanism of action involves its conversion into key neurochemicals. Once absorbed and transported across the blood-brain barrier, tryptophan is metabolized into serotonin (5-hydroxytryptamine), a neurotransmitter that plays a critical role in regulating mood, appetite, and social behavior. Subsequently, serotonin can be converted into melatonin, a hormone essential for regulating circadian rhythms and promoting sleep. Tryptophan interacts with the central nervous system pathways that control mood regulation and sleep-wake cycles, primarily by influencing the availability of serotonin and melatonin. Its absorption in the gut and transport into the brain are competitive processes with other large neutral amino acids.
Side effects
L-tryptophan is generally considered safe when taken within recommended dosages. Common side effects, occurring in more than 5% of users, are typically mild and include gastrointestinal discomfort, nausea, and headaches. Less common side effects (1-5%) may involve drowsiness and dizziness. Rare but serious side effects, occurring in less than 1% of users, include the risk of serotonin syndrome, particularly when tryptophan is combined with other serotonergic drugs such as SSRIs or MAO inhibitors. Historically, eosinophilia-myalgia syndrome (EMS) was linked to contaminated tryptophan supplements, but this is not associated with pure L-tryptophan. Contraindications include concurrent use with serotonergic medications without medical supervision. Pregnant and breastfeeding women should consult a healthcare provider before use.
Dosage
For sleep benefits, a minimum effective dose of approximately 1 g/day is suggested, with lower doses potentially being less effective. Optimal dosage ranges for mood and sleep support typically fall between 1–3 g/day in studies. The maximum generally considered safe dose is up to 5 g/day, though higher doses should only be taken under medical supervision. For sleep improvement, evening dosing is recommended. L-tryptophan is available in free-form or as part of protein hydrolysates. To enhance brain uptake, taking tryptophan on an empty stomach may be beneficial due to competition with other amino acids for transport. Vitamin B6 is a required cofactor for the synthesis of serotonin from tryptophan.
FAQs
Is Tryptogold effective for depression?
Evidence suggests modest improvements in depressive symptoms with tryptophan supplementation, making it a potential adjunctive therapy.
Can Tryptogold improve sleep?
Yes, especially at doses of 1 g/day or more, it can significantly reduce wakefulness after sleep onset, improving sleep continuity.
Is it safe to combine with antidepressants?
Caution is advised due to the risk of serotonin syndrome; medical supervision is necessary if considering this combination.
How long until effects appear?
Sleep benefits may be noticed within days, while improvements in mood may take several weeks of consistent supplementation.
Does it cause addiction or tolerance?
There is no evidence to suggest that tryptophan causes addiction or tolerance with regular use.
Research Sources
- https://oaskpublishers.com/assets/article-pdf/tryptophan-and-htp-supplementation-in-the-treatment-of-cognitive-and-mood-disorders-a-systematic-review-and-meta-analysis.pdf – This systematic review and meta-analysis found that tryptophan supplementation significantly reduced depression scores (SMD -0.13, p=0.00) across multiple RCTs. Despite the statistical significance, high heterogeneity (I2=85.99%) among studies was noted, suggesting variability in study quality and design. The findings indicate a modest but statistically significant effect on depressive symptoms in patients with mood disorders.
- https://pubmed.ncbi.nlm.nih.gov/33942088/ – This meta-analysis, which included four RCTs on sleep, demonstrated that tryptophan supplementation at doses of 1 g/day or more significantly reduced wake after sleep onset by approximately 81 minutes per gram (p=0.017). This indicates an improvement in sleep continuity. The study highlights the potential of tryptophan to aid sleep disturbances, although it noted that other sleep parameters were not significantly affected.
- https://academic.oup.com/nutritionreviews/article/80/2/306/6263432 – This source provides further details on the meta-analysis regarding tryptophan's effects on sleep. It reinforces the finding that doses of 1 g/day or more of tryptophan can significantly improve sleep continuity by reducing wake after sleep onset. The review emphasizes the dose-response relationship observed for this specific sleep parameter.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9961537/ – This open-label trial investigated the effects of a tryptophan-enriched diet in elderly individuals with mood disorders over 12 weeks. The study reported improvements in depressive behavior and sleep disorders, alongside altered tryptophan metabolism. However, due to its open-label design and lack of a placebo control, this study provides lower-level evidence, serving as supportive but preliminary data.
