| Tryptophan | ||||||||
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- Why tryptophan is good for you
- Important tryptophan facts
- Groups at risk of tryptophan deficiency
- Symptoms of tryptophan deficiency
- Tryptophan and health
- Tryptophan in foods
- Tryptophan recommended daily intake (RDI)
- Tryptophan works best with
- Overdosage, toxicity and cautions for tryptophan
Why tryptophan is good for you
Tryptophan is an essential amino acid that cannot be synthesised in the body.
Tryptophan is required to produce vitamin B3 (niacin). Tryptophan is also necessary for the production of serotonin, which is an important neurotransmitter that transfers nerve impulses from one cell to another and is responsible for normal sleep and normal mood.
Tryptophan alleviates stress, is good for the heart, controls hyperactivity in children and enhances the release of human growth hormone.
- A sufficient amount of vitamin B6 (pyridoxine) is necessary for the formation of tryptophan
- Tryptophan helps to combat depression and insomnia by stabilising emotional moods and relaxing the mind, as well as controlling pain and inflammation
- Supplemental 5-HTP is derived from the seeds of the Griffonia simplicifolia, a West African medicinal plant
Groups at risk of tryptophan deficiency
Deficiency is rare, but can occur in the following individuals:
- People on low protein diets - people who are not eating enough protein foods may not get enough tryptophan in their diet
- Vegans and vegetarians - people who are on a strict vegetarian diet may suffer from a tryptophan deficiency if their diet is deficient in protein
People in these groups at risk of tryptophan deficiency should talk to a medical professional about tryptophan supplementation BEFORE taking it.
Symptoms of tryptophan deficiency
A lack of tryptophan (and magnesium) may contribute to coronary artery spasm. General symptoms of tryptophan deficiency as basically similar to serotonin deficiency and include:
- anxiety and panic
- mood disorders
- irritability
- insomnia
- aggressiveness
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- Migraines - it has been found that people suffering from migraines have abnormal (low) levels of tryptophan.
Talk to a medical professional about tryptophan supplements BEFORE taking it
| FOOD | AMOUNT | Tryptophan (mg) |
|---|---|---|
Soybeans, dry roasted |
100g | 575 |
Tuna, canned in oil |
1 can (171g) | 557 |
Mozzarella, whole milk |
100g | 515 |
Chicken breast meat only, roasted |
1 cup (140g) | 507 |
Snapper, cooked |
1 fillet (170g) | 500 |
Halibut, cooked |
1/2 fillet (159g) | 475 |
Mackerel, cooked |
1/2 fillet (154g) | 448 |
Alaskan king crab |
1 leg (172g) | 439 |
Romano cheese |
100g | 429 |
Gruyere cheese |
100g | 421 |
Goose meat only |
100g | 403 |
Swiss cheese |
100g | 401 |
Lean lamb shoulder |
100g | 399 |
Pork loin chops, cooked |
100g | 396 |
Lean veal leg, cooked |
100g | 372 |
Spiny lobster, cooked |
100g | 368 |
Pink salmon, cooked |
1/2 fillet (124g) | 355 |
Quail breast meat, cooked |
100g | 354 |
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Tryptophan recommended daily intake (RDI)
| RDA | 3mg/kg body weight (children) 12.5mg/kg body weight (adults) |
|---|---|
| TOLERABLE UPPER LIMIT | 300-600mg |
| TOXIC LEVELS | No information available |
- Folic acid
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B6 (Pyridoxine)
- Vitamin C
- Chromium
- Magnesium
- Isoleucine
- Leucine
Overdosage, toxicity and cautions for tryptophan
Supplementation with high dosage of tryptophan could lead to:
- gastrointestinal upsets
- headaches
- sleepiness
- anxiety
CAUTIONS
People taking anti-depressants or serotonin modifying medication should be careful in taking tryptophan supplementation.
references
- Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition - Volume 1: The Nervous System, BioConceps Publishing QLD 2004
