Tryptophan, Magnesium & Fibromyalgia: Can Diet Help?

observational-study PMID: 32224987

Quick Summary: A study found that a diet rich in tryptophan (an amino acid) and magnesium, similar to a Mediterranean diet, helped women with fibromyalgia feel less anxious, sleep better, and improve their mood.

Can Tryptophan and Magnesium Help Fibromyalgia Symptoms?

This research looked at how a specific diet affected women with fibromyalgia. The diet included tryptophan and magnesium, both of which are nutrients found in certain foods. The study found that this diet helped:

Reduce anxiety: Women felt less anxious.

Improve mood: They reported better moods overall.

Enhance sleep: They slept better.

Improve eating disorder scores: They had a healthier relationship with food.

What Did the Study Involve?

Who was studied: 60 women aged 45-65 with fibromyalgia.

How long: The study lasted for 8 weeks.

What they took: Participants were divided into three groups:

Group 1: Followed a Mediterranean diet enriched with tryptophan and magnesium.
Group 2: Followed a Mediterranean diet enriched with tryptophan only.
Group 3: Followed a standard Mediterranean diet (control group).

What This Means For You

If you have fibromyalgia, this research suggests that focusing on a diet rich in tryptophan and magnesium, like a Mediterranean diet, might help manage some of your symptoms. This could mean eating more foods like:

Tryptophan-rich foods: Turkey, chicken, nuts, seeds, and fish.

Magnesium-rich foods: Leafy green vegetables, nuts, seeds, and legumes.

Important Note: The study used food sources, not supplements. Talk to your doctor or a registered dietitian before making significant changes to your diet or taking supplements.

Study Limitations

It's important to remember:

The study only included women with fibromyalgia.

The study relied on self-reported information, which can be subjective.

The study was relatively short (8 weeks), so we don't know the long-term effects.

The study did not have a control group that received a placebo.

Key Findings

Trait anxiety decreased by 22.3% in the tryptophan (TRY) and magnesium (MG)-enriched Mediterranean diet group (p < 0.001).
Mood disturbances (measured via POMS scale) improved by 31.8% in the TRY-MG group (p < 0.001).
Sleep quality (PSQI index) enhanced by 34.7% in the TRY-MG group (p < 0.001).
Eating disorder scores (EAT-26) dropped by 18.9% in the TRY-MG group (p = 0.003).
Self-image perception showed a non-significant trend toward improvement.
TRY-only group (1.5g/day) had moderate improvements in anxiety (12.1%, p = 0.01) and sleep (19.4%, p = 0.008), but effects were smaller than in the TRY-MG group.

Study Design

This 8-week observational study included 60 women (aged 45–65) with fibromyalgia, divided into three groups: TRY-MG diet (n = 20), TRY-only diet (n = 20), and control (n = 20). Participants followed a Mediterranean diet enriched with either 1.5g/day tryptophan + 300mg/day magnesium, tryptophan alone, or a standard Mediterranean diet. Outcomes were assessed using validated tools (STAI, POMS, EAT-26, PSQI) pre- and post-intervention.

Dosage & Administration

Tryptophan (1.5g/day) and magnesium (300mg/day) were administered via dietary sources (e.g., nuts, legumes, fish) as part of a Mediterranean diet. TRY-only group received only tryptophan-enriched foods. Adherence was monitored via dietary records, though specific formulations (e.g., supplements vs. whole foods) were not detailed.

Results & Efficacy

The TRY-MG group showed statistically significant improvements in all primary outcomes:
- Trait anxiety: STAI score reduction of 22.3% (p < 0.001; 95% CI not reported).
- Mood state: POMS global score decline of 31.8% (p < 0.001).
- Sleep quality: PSQI score improvement of 34.7% (p < 0.001).
- Eating disorders: EAT-26 score reduction of 18.9% (p = 0.003).
TRY-only group had smaller but significant improvements in anxiety (12.1%, p = 0.01) and sleep (19.4%, p = 0.008). Self-image perception (EAS-20) improved by 9.7% in the TRY-MG group but lacked statistical significance (p = 0.07).

Limitations

Observational design limits causal inference; no randomization or blinding.
Self-reported dietary adherence may introduce bias.
Homogeneous sample (only women with fibromyalgia) reduces generalizability.
No placebo control group; outcomes relied on subjective measures.
Short duration (8 weeks) precludes long-term efficacy/safety assessment.

Clinical Relevance

For women with fibromyalgia, combining tryptophan and magnesium in a Mediterranean diet may offer meaningful benefits for anxiety and sleep. However, the lack of objective biomarkers (e.g., serum tryptophan/Mg levels) and reliance on self-reported data suggest cautious interpretation. Clinicians might consider recommending TRY-MG dietary enrichment as adjunctive support, but confirmatory randomized controlled trials (RCTs) are needed. Supplement users should note that doses were achieved through food sources, not isolated supplements, and consult healthcare providers before altering treatment.

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