Synopsis

Source of validity: Scientific
Rating (out of 5): 2

L-tryptophan is an amino acid that serves as a precursor to serotonin, a neurotransmitter involved in mood regulation, satiety, and appetite control. The rationale behind using L-tryptophan to support or treat sugar cravings is based on the idea that low serotonin levels may increase cravings for carbohydrates, including sugars, as carbohydrate consumption can transiently boost brain serotonin synthesis. Several small-scale clinical studies and experimental research support the link between tryptophan supplementation and reduced carbohydrate or sugar cravings, particularly in individuals with carbohydrate-craving obesity or those experiencing premenstrual syndrome (PMS).

For example, research published in the 1980s and 1990s demonstrated that tryptophan supplementation could decrease carbohydrate intake in certain populations. However, these studies are limited in size, and the effect is not robust or universally replicated. More recent reviews highlight that while there is a plausible mechanism and some supporting data, the magnitude of the effect is modest, and there are safety concerns with high-dose tryptophan supplementation. Thus, scientific evidence exists but is not strong or conclusive enough for broad clinical recommendation. Overall, the use of L-tryptophan to support sugar cravings is based on a scientific rationale with limited clinical evidence, meriting a low-to-moderate rating for efficacy.

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Nature's Sunshine Free Amino Acids