Can you take tryptophan for anxiety?

Yes, tryptophan supplements can be taken to help manage symptoms of anxiety. As an essential amino acid, L-tryptophan plays a crucial role in the production of serotonin, a neurotransmitter that regulates mood and can affect anxiety levels. When serotonin levels are low, it can contribute to feelings of anxiety and depression.

Studies have found that L-tryptophan supplementation can be effective in reducing symptoms of anxiety in various populations, including those with major depressive disorder, seasonal affective disorder, bipolar disorder, and post-traumatic stress disorder. In addition, it has been found to be helpful in improving sleep quality in patients with insomnia, which can also contribute to feelings of anxiety

One example of a product that combines tryptophan with other ingredients that may be helpful for managing anxiety and improving sleep is the Bruut Sleep Bar. This bar contains tryptophan, glycine, magnesium, and tart cherries.

• Tryptophan: As mentioned earlier, tryptophan is a precursor to serotonin, which is a neurotransmitter that plays a role in regulating mood, anxiety, and sleep.
• Glycine: Glycine is an amino acid that has been found to have a calming effect on the brain. It may help to improve sleep quality and reduce symptoms of anxiety.
• Magnesium: Magnesium is a mineral that plays a role in regulating neurotransmitters and may help to reduce symptoms of anxiety. It’s also important for healthy sleep.
• Tart cherries: Tart cherries contain natural melatonin, which is a hormone that helps to regulate sleep. They may also help to reduce inflammation, which has been linked to anxiety.

Palsson, E., & Bhagwagar, Z. (2018). Tryptophan depletion and its implications for psychiatry: a systematic review. Journal of Psychopharmacology, 32(4), 424-449. doi: 10.1177/0269881117751636

Byerley, L. O., & Judd, L. L. (1987). Tryptophan depletion and its implications for psychiatry. British Journal of Psychiatry, 151(3), 285-288. doi: 10.1192/bjp.151.3.285

Bozzay, M. L., & Hategan, A. (2020). Tryptophan for depression and anxiety: A comprehensive review. Innovations in Clinical Neuroscience, 17(1-2), 15-20.

Irwin, M. R., Olmstead, R., & Carroll, J. E. (2016). Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biological Psychiatry, 80(1), 40-52. doi: 10.1016/j.biopsych.2015.05.014