Alpha-lactalbumin and sleep: A systematic review
Jackson Barnard1, Spencer Roberts1, Monica Kelly1
1Centre for Sport Research (CSR), Deakin University, Burwood, Australia.
Journal of Sleep Research
|January 7, 2024
Summary
Alpha-lactalbumin, a rich source of tryptophan, shows promise in improving sleep. Supplementation may reduce sleep onset latency, particularly for those with difficulty initiating sleep.
Area of Science:
- Nutrition Science
- Sleep Medicine
- Dietary Supplements
Background:
- Insufficient sleep is a global health concern linked to adverse health and performance outcomes.
- Tryptophan, an amino acid, is recognized for its sleep-promoting properties.
- Alpha-lactalbumin, a primary dietary source of tryptophan, warrants further investigation for its sleep effects.
Approach:
- A systematic review of four databases (CINAHL, Embase, MEDLINE, SPORTDiscus) was conducted.
- Included studies focused on alpha-lactalbumin's association with sleep or sleepiness in adults (≥18 years).
- Eight studies were reviewed, with objective sleep measures used in six, including polysomnography and actigraphy.
Key Points:
- Five of eight studies (63%) reported a positive association between alpha-lactalbumin and improved sleep.
- Evening supplementation with 20-60g of alpha-lactalbumin primarily improved sleep-onset latency.
- No studies indicated negative effects of alpha-lactalbumin on sleep.
Conclusions:
- Pre-sleep alpha-lactalbumin supplementation may benefit individuals experiencing sleep initiation difficulties.
- Further research using advanced sleep analysis tools and controlled diets is needed to understand effects on sleep architecture.
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