Evidence supporting the use of: Alpha lactalbumin
For the health condition: Insomnia
Synopsis
Source of validity: Scientific
Rating (out of 5): 3
Alpha-lactalbumin is a whey protein found in milk, notable for its high tryptophan content. Tryptophan is an essential amino acid and a precursor for serotonin and melatonin, neurotransmitters involved in sleep regulation. Several clinical studies have investigated the effects of alpha-lactalbumin on sleep, particularly due to its ability to increase plasma tryptophan availability and, consequently, melatonin production. For example, a randomized, double-blind, placebo-controlled crossover study by Markus et al. (2005) demonstrated that evening consumption of alpha-lactalbumin-enriched diets improved sleep quality and alertness in healthy subjects, especially those with mild sleep complaints. The protein was shown to increase the tryptophan-to-large neutral amino acids (Trp/LNAA) ratio, facilitating greater tryptophan transport across the blood-brain barrier, which can enhance serotonin and melatonin synthesis.
While these findings support a plausible mechanism and some efficacy for mild sleep disturbances, the body of evidence remains moderate, with relatively few large-scale or long-term studies in broader populations. Alpha-lactalbumin is not yet a mainstream or guideline-recommended intervention for insomnia, but the scientific rationale and preliminary clinical data justify its use as a potential adjunct for improving sleep quality, particularly where tryptophan intake is low or sleep is mildly impaired.
References: Markus CR, Olivier B, de Haan EH. Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr. 2002;75(6):1051-1056. Markus CR et al. Evening intake of alpha-lactalbumin increases plasma tryptophan availability and improves early morning alertness and brain measures of attention in humans. Am J Clin Nutr. 2005;81(5):1026-1033.
Other ingredients used for Insomnia
5-Hydroxytryptophan (5-HTP)Agarwood
Agastache
Agrimonia pilosa
Albizia
Alpha lactalbumin
alpha-terpineol
amber
amino acids
anamu
anemarrhena asphodeloides
Anemone
Angelica
anise
apigenin
Aralia
Arani
ashwagandha
aster root
atractylone
Baikal Skullcap
balsam
banyan
bayleaf
benegut perilla (proprietary)
betony
big quaking grass
black cumin
black seed
blackboard tree
blackthorn
Borassus aethiopum
borassus palm
brahmi
Bupleurum
cactus
calamus
calcium
Calea zacatechichi
California poppy
cannabidiol
cannabinol
Capitate Valerian
carry me seed
Carthamus
cassia bark
catnip
Centella asiatica
Centella triterpenes
chamomile
cherimoya
cherry
Chinese salvia root
Chinese silkvine
chrysanthemum
cinnamon
citron
Clary sage
Clerodendrum indicum
Clerodendrum trichotomum
Coptis chinensis
corktree
Corydalis
cowslip
Cyathula
Cymbopogon martini
David\'s milkberry
Doxylamine succinate
dragonhead
elephant\'s head
elk antler
Embelia
Erodium cicutarium
European Elder
fennel
Ficus religiosa
Ficus simplicissima
Flueggea suffruticosa
frankincense
fringed pink
GABA (gamma aminobutyric acid)
ganoderma
Gardenia jasminoides
Gelsemium
geraniol
giant blazingstar
Glycine
goji berry
gooseberry
gotu kola
Greek mountain tea
heartwood
Homalomena
honeybush
hops
Indian frankincense
jasmine
Jatamansi
Jatoba
jujube
jujubosides
kava
kavalactones
kiwi
kudzu
Kukicha
L-tryptophan
labrador tea
lactium casein decapeptide
Lactucarium
Lady of the Night
Large-leaved linden
lavender
lemon balm
Lesser speargrass
Lilium polyphyllum
lily
linalool
linden
Lindera
lingzhi
little ironweed
longan
loquat
Loranthus
lotus
lotus seed
lupulinum
Lycium
maca
Macaranga indica
mace
magnesium
magnolia
magnolol
mallow
Marine lipid
Marjoram
Matapalo Tree
Melatonin
Mesua
Microtea debilis
Milk Protein
Mimosa
Moringa
Morning glory
Morus
Motherwort
Mulungu
Myrcene
Nardostachys
Night jessamine
Nymphaea caerulea
Nymphaea nouchali
Onosma bracteatum
Ophiopogon
ophiopogon root
orange
orchid
Oroxylum indicum
Osmanthus
Osthole
paeoniflorin
passionflower
Passionfruit
Patchouli oil
peach
perilla
Persimmon
phlorotannins
phytocannabinoids
Pimpinella
pollen
Polygala
polygala root
Polygonatum
Polygonum
polysaccharides
poppy
Portulaca
Premna
Pulsatilla
purslane
quail egg
Rauvolfia
reishi mushroom
rice
Rooibos
rose
rose oil
Rubiaceae
rue
saffron
Safranal
sage
Salvia
Sandalwood
Sarivan
Schisandrins
Scoparia dulcis
scrophularia root
Sedanenolide
Self-Heal
Semecarpus anacardium
Sensitive Plant
Shankhpushpi
silk tree
skullcap
soursop
Southernwood
Speedwell
Spikenard
Stachytarpheta cayennensis
Sumac
Sumbul
Sweet Annie
Sweet Bay
Sweet Orange alcohol
Sweet Woodruff
Sword Bean
Szechuan lovage
Tagara
Terminalia
Tetrahydropalmatine
Valerenic acid
Valerian root
Verbena
Vervain
Vetiver
vitamin B6
Walnut
Waterhyssop
Wax Gourd
Winter Begonia
Winter Savory
Withanolides
Wood betony
Yellow-Fruit Nightshade
Ylang ylang
Yuzu
Zinc
Other health conditions supported by Alpha lactalbumin
AnxietyChemotherapy (reducing side effects)
Depression
Diabetes
Fatigue
Inflammation
Insomnia
Nervousness
Stress