L-Typtophan vs L-Theanine
L-tryptophan is an essential amino acid that your body uses to make certain brain-signalling chemicals and other proteins. Your body cannot naturally produce L-tryptophan, so it must be obtained through your diet. Common sources of L-tryptophan include protein-rich foods like meat, eggs, and dairy products. L-tryptophan is also widely used in dietary supplements for its potential health benefits, promoting healthy sleep and managing stress levels.
L-theanine is an amino acid that is found in tea leaves. It has been historically reported as a relaxing agent, prompting scientific research on its pharmacology. L-theanine is known to boost serotonin, dopamine, and GABA levels in the brain, helping to support mood and relaxation.
L-theanine also exhibits strong antioxidant-like properties and contributes to the favourable sensation of umami taste. It has many therapeutic effects, including improvements in brain and gastrointestinal function, cancer drug therapeutic efficacies, antihypertensive effects, and improved immune function [1].
Uses of L-Tryptophan
L-Tryptophan is most commonly used alongside other medications to help treat mental depression and, when combined with lithium, can also aid in managing bipolar disorder [2].
In alternative medicine, L-Tryptophan has been explored for its potential to ease symptoms of premenstrual dysphoric disorder, like mood swings and irritability, and as a tool to help people quit smoking. It also alleviates facial pain, reduces bruxism (tooth grinding), and enhances athletic performance [3].
Uses of L-Theanine
L-Theanine comes with a range of health benefits. Studies show that it can help strengthen the immune system, thus reducing the risk of getting a cold or the flu, especially after intense physical activity [4]. It’s also gaining popularity due to its positive effects on brain health. L-Theanine has shown promise in managing Central Nervous System (CNS) disorders and is often used in products that are used to relieve stress and improve cognitive health. Its neuroprotective properties may even play a role in slowing the progression of Alzheimer’s [5].
Additionally, L-theanine is known for promoting relaxation and improving sleep in some people [6]. A daily dose of 200-400 mg may help reduce stress and anxiety, particularly in stressful situations [7].
Side effects
L-Tryptophan and L-Theanine are amino acids that are commonly used as dietary supplements. However, like all supplements, they may have potential side effects.
L-Tryptophan Side effects:
While beneficial in many ways, L-Tryptophan can come with its share of side effects. Common side effects include drowsiness, light-headedness, dry mouth, heartburn, stomach discomfort, nausea, vomiting, diarrhoea, weakness, lack of coordination, blurred vision, headaches, and sexual dysfunction [3].
However, it’s crucial to watch out for more serious reactions. If you experience significant drowsiness, light-headedness, muscle weakness, fatigue, or blurred vision, it’s best to stop taking L-Tryptophan immediately and consult a healthcare provider [8].
In very rare cases, L-Tryptophan has been linked to a severe condition known as eosinophilia-myalgia syndrome (EMS). Symptoms of EMS include extreme tiredness,intense muscle pain, weakness, numbness or tingling, skin changes, swelling, tremors, difficulty breathing, or an irregular heartbeat. This condition is potentially life-threatening and requires immediate medical attention [3].
L-Theanine Side effects:
L-Theanine is generally considered safe with fewer side effects being reported. However, consuming large amounts of green tea, which contains L-Theanine, can lead to effects like nausea, upset stomach, and irritability due to its caffeine content [9, 10].
It's important to note that the Food and Drug Administration (FDA) doesn't regulate supplements, so obtaining these products from a safe and reputable source is crucial. Always consult your healthcare provider before starting any new supplement regimen.
Choosing between L tryptophan and L theanine
When choosing between L tryptophan and L theanine, it's important to consider the specific benefits each offers. L-theanine is more associated with relaxation without sedation, while L-tryptophan is more linked to mood and sleep regulation.
In conclusion, L theanine offers a range of potential health benefits, particularly for brain function and immune health. However, without information on L tryptophan, it's impossible to directly compare the two. Always consult with a healthcare provider before starting any new supplement regimen.
Alternatives
Alternatives for L-Theanine
For L-Theanine alternatives could include other natural substances with effects similar ot it. For instance, GABA (gamma-aminobutyric acid) is a neurotransmitter that can help to reduce anxiety and improve mood [11]. Another alternative could be chamomile, a herb used for centuries to help with sleep and relaxation [12].
Alternatives for L-Tryptophan
As for L-Tryptophan alternatives could include melatonin, a hormone that regulates the sleep-wake cycle. Another alternative could be 5-HTP (5-Hydroxytryptophan), a compound that the body converts into serotonin, a neurotransmitter that plays a key role in regulating mood and sleep [13].
It's important to note that while these alternatives may have similar effects to L-Theanine and L-Tryptophan, they may not work in the same way or be as effective for everyone. Always consult with a healthcare provider before starting any new supplement regimen.