All About Amino Acids

Tryptophan
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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.

 

Important tryptophan facts

 

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Groups at risk of tryptophan deficiency

Deficiency is rare, but can occur in the following individuals:

People in these groups at risk of tryptophan deficiency should talk to a medical professional about tryptophan supplementation BEFORE taking it.

 

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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:

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Tryptophan and health

Talk to a medical professional about tryptophan supplements BEFORE taking it

 

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Tryptophan in food

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

 

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Tryptophan works best with

 

Overdosage, toxicity and cautions for tryptophan

Supplementation with high dosage of tryptophan could lead to:

CAUTIONS

People taking anti-depressants or serotonin modifying medication should be careful in taking tryptophan supplementation.

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references

 

Last reviewed: 11 January 2007 || Last updated: 26 September 2007

 

NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of amino acid supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

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