Does tryptophan cause insomnia? (5+ factors)
By
Ivan Kahwa
Author bio
Mr Ivan Kahwa is a chemist and phytopharmaceutical scientist with expertise in chemistry, pharmacology, phytochemistry, and Nanobiotechnology. He writes and reviews content on these topics.
Mr Ivan Kahwa’s Highlights:
Guest Researcher at the University of Leipzig, Senior Research Fellow/Scientist, and Lecturer at the Department of Pharmacy, Faculty of Medicine, Mbarara University of Science and Technology.
Professional Experience:
Mr Ivan joined PHARMBIOTRAC as a research fellow/scientist during his master of science tenure. He contributed to the development of most of the phytopharmaceutical products in the project. Furthermore, he participated in carrying out the pharmacological activities of the developed products in laboratory animals such as mice and rats in order to develop proper doses hence leading to pre-clinical studies.
With the above relevant research experience, Ivan started to work with the University of Leipzig on collaborative projects with Mbarara University to develop the chemistry of Ugandan Medicinal plants and their pharmacological activities. This was coupled with several consultative positions by different German NGOs. Mr. Kahwa is also a supporting in the teaching and learning at the Departments of Pharmacy and Pharmaceutical Sciences, Faculty of Medicine, Mbarara University of Science and Technology.
With the increase in antimicrobial resistance globally, Ivan retooled his thinking towards developing new naturally derived antibiotic regimens from Ugandan propolis with the assistance of nanotechnology to improve their delivery to microbial cells. Kahwa has also published over 28 articles in peer-reviewed journals and he is currently reviewing for many journals.
Education:
2023-2027: PhD in Pharmaceutical Sciences (ongoing) with a focus on Pharmaceutical Microbiology and Nanobiology at Mbarara University of Science and Technology.
2022: 2Msc. in Pharmacognosy and Natural Medicine Science at Mbarara University of Science and Technology.
2018: Bachelor of Science (Chemistry) at Mbarara University of Science and Technology.
Publications:
▪ Iqbal, S., Jabeen, F., Kahwa, I., & Omara, T. 2023. Suberosin Alleviates Thiazolidinedione-Induced Cardiomyopathy in Diabetic Rats by Inhibiting Ferroptosis via Modulation of ACSL4-LPCAT3 and PI3K-AKT Signaling Pathways. Cardiovascular Toxicology. https://doi.org/10.1007/s12012-023-09804-7
▪ Gupta, A. K., Yadav, R., Sharma, S., Sawale, J., & Kahwa, I. 2023. Anti-ageing Activity and Antioxidant Activity of Methanol Extracts of Leaves and Flowers of Salvia officinalis and Rosmarinus officinalis. Journal of Young Pharmacists, 15(3), 448–455. https://doi.org/10.5530/jyp.2023.15.60
▪ Tolo, C.U., Kahwa, I., Nuwagira, U., Weisheit, A. and Ikiriza, H., 2023. Medicinal plants used in treatment of various diseases in the Rwenzori Region, Western Uganda. Ethnobotany Research and Applications, 25, pp.1-16.
https://ethnobotanyjournal.org/index.php/era/article/view/4683
▪ Kahwa, I., Ajayi, C.O., Yadav, R., Chauhan, N.S., Shah, K., Abdelgadir, A.A., Shegena, E.A., Daniel, S., Omara, T., Asiimwe, J.B. and Ikiriza, H., 2023. Pharmacognostic and phytochemical studies as an invaluable approach for correct identification of medicinal plants: The case of Artemisia vulgaris L. substituted for Artemisia annua L. in Western Uganda. TMR Integr Med, 7, p.e23004.
https://doi.org/10.53388/TMRIM202307004
▪ Nalimu, F., Oloro, J., Kahwa, I. and Ogwang, P.E., 2021. Review on the phytochemistry and toxicological profiles of Aloe vera and Aloe ferox. Future Journal of Pharmaceutical Sciences, 7, pp.1-21.
https://doi.org/10.1186/s43094-021-00296-2
▪ Elamin, O.H.S., Ali, M.A., Elgezuli, I.A.A., Bashir, M.A. and Kahwa, I., 2021. Diagnosis of pre-and post-treatment of echinococcus granulosus with counter current immune electrophoresis and bacterial co-agglutination. Journal of Microbiology and Infectious Diseases, 11(02), pp.88-94.
https://doi.org/10.5799/jmid.951600
Published book Chapter
▪ Kahwa, I., Ayesiga, I., Nakalema, S., Alinaiswe, R., Mbabazi, R. and Iqbal, S., 2023. Natural products in the management of onchocerciasis. In Natural Products in Vector-Borne Disease Management (pp. 63-80). Academic Press. Book Chapter.
https://doi.org/10.1016/B978-0-323-91942-5.00012-4
Submitted manuscripts Under Review:
▪ Comparison of the Wound Healing Activity of the Leaf and Leaf Ash Extracts of Vernonia amygdalina in Rats. Journal name: Clinical Phytoscience
▪ Ethnobotanical Survey of Medicinal plants used in the management of cancer in Uganda. Journal name: Journal of Herbal Medicine
▪ Ethnobotanical survey and phytochemical screening of medicinal plants used in treatment of epilepsy by PROMETRA-Uganda Traditional Health Practitioners in Mpigi District, Uganda. Journal name: Journal of Ethnopharmacology
Submitted book chapters under review
1.Book title: Algae as a Natural Solution for Water-Food-Energy Nexus, Section 4: Microalgae and cyanobacteria for food applications, Chapter 4.6: Safety, toxicological and allergenic aspects of using algae for food. Authors: Christine Kyarimpa, Tom Omute, Caroline K. Nakiguli, Alice V. Khanakwa4, Christopher Angiro, Ivan Kahwa, Fortunate Ahumuza, Timothy Omara*. Publisher: Springer Nature Singapore Pte Ltd. 152 Beach Road, #21-01/04 Gateway East, Singapore 189721, Singapore.
2.Book title: Nutraceuticals Inspiring the Contemporary Therapy for Lifestyle Diseases. Chapter: Nutraceutical applications of Seaweeds and their Phytocompounds in Nutrition and Treatment of Diseases. Authors: Ivan Kahwa, Timothy Omara , Innocent Ayesiga , Gael Noel Neh Neba Ambe , Zehbanaz Javidbhai Panwala , Rachel Mbabazi , Shabnoor Iqbal , Christine Kyarimpa , Christine Betty Nagawa , Kamal Shah ,Nagendra Singh Chauhan* Publisher: CRC Press
You can view my works on the following professional sites:
Research Gate: https://www.researchgate.net/profile/Ivan-Kahwa
Google Scholar: https://scholar.google.com/citations?user=tOwrvqoAAAAJ&hl=en
ORCID: https://orcid.org/0000-0002-6440-3437
Linkedin: https://de.linkedin.com/in/ivan-kahwa-865450159
In this article, we will explore whether tryptophan causes insomnia. We will also talk about the related research findings, the influence of tryptophan-rich foods on sleep, the effectiveness of tryptophan supplements for insomnia, and other factors affecting sleep quality.
Does tryptophan cause insomnia?
Tryptophan does not cause insomnia. Tryptophan may induce sleep when taken through diet or supplements. Tryptophan is an essential amino acid which is an important component of the human diet, however, it can not be synthesized in the human body.
Tryptophan is also available in supplements which can be used to treat depression, anxiety, or sleep disorders (1). Tryptophan is directly involved in the synthesis of serotonin, melatonin, niacin, and other important compounds. Serotonin, a neurotransmitter regulates sleep, mood, appetite, emotions, and the body’s stress response. Melatonin is involved in regulating the sleep-wake cycle (2).
What does research suggest about tryptophan and insomnia?
According to a research study, when tryptophan is consumed in 0.5 to 1gm even through diet, may induce sleep in individuals. Tryptophan makes people sleep faster and when taken through supplements, may induce deep sleep (3).
Another research study suggested that when tryptophan is taken by people who have mild sleep problems, may improve sleep. People may experience that their total awake time is reduced and sleep time is increased. The effects of tryptophan are more pronounced in people who take more time to sleep.
People with severe sleep disorders due to other health conditions, may not exhibit much improvement with tryptophan. They may require some other medicines that treat insomnia (4).
Which tryptophan-rich foods influence sleep?
Tryptophan-rich foods such as turkey, chicken, lentils, eggs, yoghurt, bread, cheese etc., may influence sleep. When consumed in enough quantity, they may promote quality sleep and make people sleep even faster than before (1).
The mechanism behind the sleep-inducing effect of these tryptophan-rich foods is, that they impact certain chemicals in our body such as serotonin and melatonin, which regulate the sleep-wake cycle (5). However, the effect of tryptophan-rich food may vary from person to person depending on their dietary and other lifestyle factors.
Are tryptophan supplements effective for insomnia?
Tryptophan supplements may be effective for insomnia; however, it is important to note that not everyone may benefit from it depending on their specific condition. According to a clinical trial, it was found that tryptophan supplements when given at a dose of 1gm may improve sleep patterns compared to smaller doses.
This study also suggested that when a dose of tryptophan greater than 1gm was given to individuals, tryptophan made them sleep better and reduced their awake time during the night (6).
The recommended dose of tryptophan used in clinical setting is 60mg taken for 3 months. However, the dosage and duration of tryptophan may vary from person to person, and your healthcare provider will determine the most suitable dose for you (7).
Which factors influence sleep quality?
The contributing factors which influence sleep other than medications may include the following:
- Psychological factors such as stress, depression, anxiety etc.
- Change of place or uncomfortable environment.
- Excessive use of caffeine near bedtime.
- Irregular sleep patterns.
- Use of gadgets before bedtime.
- Side effects of certain medications such as Cymbalta, Luvox, Celexa, etc (8).
What other side effects can tryptophan cause?
Tryptophan may cause some side effects including:
- Nausea
- Diarrhoea
- Constipation
- Vomiting
- Headaches
- Abdominal pain (8)
If you experience any of these side effects and they become bothersome, please consult your healthcare provider.
From my perspective, tryptophan does not cause insomnia. However, tryptophan-rich diets or supplements are known to induce sleep. It is important to note that not everyone may have a similar experience while using tryptophan. Your doctor will determine the dose and duration of tryptophan supplements according to your specific needs.
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References
1.-
Kałużna-Czaplińska J, Gątarek P, Chirumbolo S, Chartrand MS, Bjørklund G. How important is tryptophan in human health? Crit Rev Food Sci Nutr. 2019;59(1):72-88. doi: 10.1080/10408398.2017.1357534. Epub 2017 Sep 1. PMID: 28799778. Available from: https://pubmed.ncbi.nlm.nih.gov/28799778/
2.-
Bamalan OA, Moore MJ, Al Khalili Y. Physiology, Serotonin. 2023 Jul 30. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 31424752. Available from: https://pubmed.ncbi.nlm.nih.gov/31424752/
3.-
Hartmann E, Spinweber CL. Sleep induced by L-tryptophan. Effect of dosages within the normal dietary intake. J Nerv Ment Dis. 1979 Aug;167(8):497-9. PMID: 469515. Available from: https://pubmed.ncbi.nlm.nih.gov/469515/
4.-
Hartmann E. Effects of L-tryptophan on sleepiness and on sleep. J Psychiatr Res. 1982-1983;17(2):107-13. doi: 10.1016/0022-3956(82)90012-7. PMID: 6764927. Available from: https://pubmed.ncbi.nlm.nih.gov/6764927/
5.-
Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020 Mar 27;12(4):936. doi: 10.3390/nu12040936. PMID: 32230944; PMCID: PMC7230229. Available from: https://pubmed.ncbi.nlm.nih.gov/32230944/
6.-
Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. doi: 10.1093/nutrit/nuab027. PMID: 33942088. Available from: https://pubmed.ncbi.nlm.nih.gov/33942088/
7.-
L-Tryptophan-MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [Last reviewed – 05/12/2023]. Available from: https://medlineplus.gov/druginfo/natural/326.html
8.-
Troynikov O, Watson CG, Nawaz N. Sleep environments and sleep physiology: A review. J Therm Biol. 2018 Dec;78:192-203. doi: 10.1016/j.jtherbio.2018.09.012. Epub 2018 Oct 5. PMID: 30509635. Available from: https://pubmed.ncbi.nlm.nih.gov/30509635/
