Although I have throughout my life been blessed with
the ability to maintain remarkably good health, one distressful constant has
plagued me: insomnia. I recall how grateful I was in the mid 70's when I first
came across the research on the amino acid L-Tryptophan, and found that it
appeared to hold the key to restful sleep for me.
Then, disaster struck: a Japanese manufacturer of
amino acids attempted to make a cheaper formula using a new procedure, and a
batch of the end product was contaminated: this resulted in serious illness for
a number of unfortunates, and even some deaths. The FDA reacted (quite
correctly) to the emergency by removing L-Tryptophan from the market. Sadly (and
quite incorrectly!) once the shape of the crisis had become clear and it was
obvious that a contaminant was at fault and not the L-Tryptophan itself, they
did not remove the ban, and Tryptophan was unavailable, except by prescription,
until 2002 or so when
I found an excellent source .
For
a detailed account of the L-Tryptophan incident and its possible
connection to genetic engineering, go here.
Advances in research also made available a
metabolite of Tryptophan called 5-HTP. It is reassuring
to know that 5-HTP is a truly natural substance, extracted from the seed of an
African shrub called Griffonia Simplicifolia.
First, a little more about Tryptophan.
It is hard to get enough of this amino from the food supply: most proteins in
our diet do not contain it, though milk is a convenient source - (as a side
note, this is one reason why milk and cookies last thing at night can bring
about a contented sort of mood: milk is high in Tryptophan, and the
carbohydrates in the cookies raise insulin levels, allowing for more efficient
transport/less competition with other amino acids.) Tryptophan's connection to
many different mental & neurological states has been demonstrated
unequivocally in studies of various conditions, including suicide, depression,
insomnia, schizophrenia, mental retardation, Parkinsonism, epilepsy and pain.
The reason it is a factor in so many differing
states is that it is a precursor to serotonin (Tryptophan→5-HTP→Serotonin→Melatonin)
and many diseases which are connected with low levels of Tryptophan show
low melatonin levels as well. It is therefore possible that people who hesitate
to use melatonin, as well as those who find it doesn't totally answer their
sleep needs, might benefit from trying the more natural amino acid originator of
the cascade.
Seratonin is an extremely important
neurotransmitter, which regulates essential functions in hormone systems
throughout the body. Prozac, Zoloft and Paxil are prescription drugs which act
on serotonin levels, and the fact that they have such a broad range of effects
on the psyche confirms the relevance of L-Tryptophan to personality: the
difference being twofold, a lack of side effects for the natural substance, and
a considerably lower price.
Realizing that the brain regulates digestion and
elimination (through a duplicate neurological system in the gut) explains why 5
HTP is often so helpful for people suffering from IBS.
In view of the effectiveness of Tryptophan, I
imagine there are drug companies out there who wee very pleased by the delay in
letting it back on the market, but with the advent of 5-HTP, this was in
any event no longer a problem for people looking for an effective natural
approach to manifestations of what Dr. Sahelian, author of 5-HTP, Nature's
Serotonin Solution, terms "serotonin deficiency syndrome".
I have read the results of a Swiss double-blind
trial which compared 5-HTP with fluvoxamine (a kind of antidepressant known as
an SSRI, or Serotonin Selective Re-uptake Inhibitor), and when all the figures
were in, the 5-HTP group improved their scores on depression rating scales both
objectively and subjectively significantly more than the medicated group. Dr.
Sahelian lists the following conditions as ones studied over the past 3 decades
in connection with 5-HTP: anxiety disorders, depression, fibromyalgia, insomnia,
migraine headaches, obesity, and some neurological disorders, such as the
inability to control voluntary muscle movement.
In fact, an approach to Fibromyalgia which has
had considerable success is attempting to moderate the serotonin
balance of the brain. An Italian study showed that administering 100
mg of 5HTP 3 times a day resulted in a 50% reduction in symptoms. These
were two studies, one of them double blind, 50 patients in each, and the results
were the same each time - significant improvement. (J.
Int. Med. Res. 1990; 18:201-9 and J. Int. Med. Res. 1992;20:182-9)
For some
older patients the addition of small amounts of Melatonin can also be
helpful. Because St. John's Wort affects serotonin levels, many
sufferers have found it a constructive addition. Do not, however,
attempt this approach if you are using anti-depressants or MAO
inhibitors!
Interestingly,
an excellent food source of Melatonin is Montmorency
Cherry Concentrate.
Those who have had trouble dieting and losing
weight - especially those who suffer from uncontrollable cravings for sugars and
starches while they are dieting - will find these supplements immensely helpful.
Another of Serotonin's effects is on the appetite center in the brain where it
plays a very important part both in controlling your appetite, and reducing
those terrible cravings for carbohydrates. Women in particular seem to suffer
from this problem when Tryptophan (and consequently serotonin) levels fall in
the brain, and 5-HTP can definitely help. Dr. Bob Arnot, M.D. writes in his book
Dr. Bob Arnot's revolutionary Weight Loss Control Program "The more
serotonin your brain makes, the fewer excess calories you'll consume and the
more likely you are to choose the great foods that will keep you lean".
Which
is likely to help you more, 5 HTP or L-Tryptophan?
All logic dictates that
5 HTP would be more effective: less competition to cross the blood/brain
barrier, since it is not an amino acid, better absorption (1% for L-Tryptophan,
where one researcher calls 5 HTP "virtually a guided missile").
However, logic seems to
have little to do with it, since I personally found after time no benefit for my
sleep problems with 5 HTP, whereas with L-Tryptophan not only does it
eliminate my severe insomnia, but after a while I can even discontinue it for a
few weeks before the condition recurs.
This is not the result
that others have reported to me, so it would appear to be a case where
experience is the only answer. My suggestion is to experiment, and see which one
works best for you.
Remember, though,
that a deficiency or B6
can cause poor absorption of L-Tryptophan. In extreme cases, only 1% of the
ingested amino reaches the brain. Many people who have low
levels of stomach acid have insufficient supplies of B6.
Some relevant references:
1. Poldinger W, et al. A
functional-dimensional approach to depression: serotonin deficiency as a target
syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology
1991;24:53-81.
2. Zmilacher K, et al. L-5-hydroxytryptophan alone and in combination with a
peripheral decarboxylase inhibitor in the treatment of depression. Neuropsychobiology
1988;20:28-35.
3. van Praag H. Management of depression with serotonin precursors. Biol
Psychiatry 1981;16:291-310.
4. Byerley W, et al. 5-hydroxytryptophan: a review of its antidepressant
efficacy and adverse effects. J Clin Psychopharmacol 1987;7:127.
5. Physician's Desk Reference. 49th ed. Montvale, NJ: Medical Economics Data
Production Company; 1995.
6. Caruso I, et al. Double-blind study of 5-hydroxytryptophan versus placebo in
the treatment of primary fibromyalgia syndrome. J Int Med Res
1990;18:201-9.
7. Cangiano C, et al. Eating behavior and adherence to dietary prescriptions in
obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr
1992;56:863-7.
8. Maissen CP, et al. Comparison of the effect of 5-hydroxytryptophan and
propranolol in the interval treatment of migraine. Schweiz Med Wochenschr
1991;121:1585-90.
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