Does tryptophan help with anxiety? (5 precautions)
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 helps with anxiety. Furthermore, we will also discuss the related research findings, tryptophan-rich foods, their role in treating anxiety, side effects, precautions, and what to do if tryptophan does not help your anxiety.
Does tryptophan help with anxiety?
Yes, tryptophan helps with anxiety. Tryptophan is an essential amino acid that is present in food and is also used as a supplement to treat depression, anxiety, or insomnia. Tryptophan is associated with the production of serotonin and melatonin in the body.
Serotonin, a neurotransmitter in the brain plays a significant role in the body to regulate sleep, mood, appetite, emotions, or the body’s response to stress. Tryptophan is considered an essential component of the human diet due to its strong association with serotonin and melatonin (1).
What does research suggest about tryptophan and anxiety?
According to research studies, tryptophan when given in low to medium doses as a supplement, may help to treat the symptoms of stress and anxiety. However, when tryptophan is given at higher doses, may pose some adverse effects and worsen the anxiety in some individuals (2).
Another study indicated that when people with anxiety and depression took tryptophan-rich foods in their diet, they felt less anxious and their moods were improved compared to those taking less tryptophan through diet.
This study suggested that tryptophan has a direct influence on serotonin which is responsible for regulating mood. However, higher doses of tryptophan when used in combination with other medications may cause some adverse effects, such as nausea, vomiting, diarrhoea or constipation, or also an increased risk of a rare but life-threatening condition known as serotonin syndrome (3).
Which foods rich in tryptophan can be used for anxiety relief?
The foods rich in tryptophan which can provide relief from anxiety may include oats, cheese, milk, bananas, tuna fish, bread, turkey, chicken, chocolate, and peanuts etc. Tryptophan is not synthesized in the human body, therefore it has to be taken from diet or supplements.
If you are taking a tryptophan-rich diet for anxiety relief, along with tryptophan supplements, your healthcare provider will make sure you are not getting tryptophan more than needed, as increased levels may pose adverse effects (4).
The usual adult dose of tryptophan is 60mg taken for 3 months. However, your doctor will determine the most suitable dose for you depending on your specific needs (5).
What role does tryptophan play in treating anxiety?
Tryptophan plays a significant role in treating anxiety. Tryptophan is metabolized in the body and converted to serotonin. Increased levels of tryptophan even when consumed through diet only, may also increase serotonin synthesis.
When serotonin is increased in the brain regions, it enhances the mood and ultimately helps to alleviate the anxiety symptoms. Low levels of serotonin may lead to disruption of cognitive functions and cause depressed mood and anxiety. Therefore, sustained levels of tryptophan either through diet or supplements, are necessary for the synthesis of serotonin (6,7).
What side effects can tryptophan cause when used for anxiety?
Tryptophan when used for anxiety as a supplement may cause some side effects including:
- Nausea
- Vomiting
- Diarrhoea or constipation
- Abdominal pain
- Headaches (5)
If you experience any of these side effects and they persist or become bothersome, please reach out to your healthcare provider.
What precautions should be taken while using tryptophan for anxiety?
The precautions that should be considered while taking tryptophan supplements for anxiety may include:
- Tryptophan supplements can be taken for 3 months, as safety is not determined for its use for more than this duration.
- Only take tryptophan supplements after consultation with your healthcare provider.
- Inform your healthcare provider if you are using any other medications.
- Tell your doctor if you have any underlying medical condition or a family history.
- Avoid using tryptophan supplements during pregnancy or breastfeeding as there is not enough safety data on its use during these conditions (5).
What to do if tryptophan does not help your anxiety?
If tryptophan supplements do not help your anxiety, please consult your healthcare provider. They may prescribe you effective antidepressants which best suit your needs, such as Celexa, Effexor, Paxil, Luvox, or others.
In my opinion, tryptophan can help with anxiety as it is metabolized to serotonin when consumed through diet or supplements. Serotonin regulates mood, emotions, and many other functions in the human body.
The lower levels of tryptophan may increase the anxiety symptoms; however, higher levels may cause side effects. Therefore, your doctor will determine your tryptophan dose and duration, because moderate levels of tryptophan are needed for normal cognitive functions.
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References
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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/
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Wong PT, Ong YP. Acute antidepressant-like and antianxiety-like effects of tryptophan in mice. Pharmacology. 2001;62(3):151-6. doi: 10.1159/000056088. PMID: 11287816. Available from: https://pubmed.ncbi.nlm.nih.gov/11287816/
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Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on affective disorders. Arch Psychiatr Nurs. 2015 Apr;29(2):102-7. doi: 10.1016/j.apnu.2014.11.008. Epub 2014 Dec 9. PMID: 25858202; PMCID: PMC4393508. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/#R14
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Dawn M Richard, Michael A Dawes, Charles W Mathias, Ashley Acheson, Nathalie Hill-Kapturczak, and Donald M Dougherty. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. PMCID: PMC2908021. NIHMSID: NIHMS104762. PMID: 20651948. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/
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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
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Khaliq S, Haider S, Ahmed SP, Perveen T, Haleem DJ. Relationship of brain tryptophan and serotonin in improving cognitive performance in rats. Pak J Pharm Sci. 2006 Jan;19(1):11-5. PMID: 16632446. Available from: https://pubmed.ncbi.nlm.nih.gov/16632446/
7.-
Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/
