This article explores the list of top foods rich in tryptophan, their potential health benefits, and the possible side effects due to their excess intake. Keep reading to know more. Serotonin is made from tryptophan in two steps. The concentration of tryptophan in your brain controls the rate of serotonin synthesis. This means, lower the levels of tryptophan in your brain, lesser the rate of serotonin synthesis. Low serotonin in the brain may lead to depression, anxiety, and, in some cases, insomnia. Tryptophan also gets converted into another important active ingredient – vitamin B3 (niacin or niacinamide). This vitamin, along with other principles, takes care of growth and development in children and adults (2). Since it is involved in such critical processes, your body needs a constant supply of tryptophan. Can it be done? Well, no. Your body cannot produce enough tryptophan to meet all its needs. You need to provide this amino acid externally through diet. This is why it is called an essential amino acid (2). Simply put, if you eat foods rich in tryptophan regularly, there will be enough tryptophan in your body. Sufficient tryptophan in your brain’s pool ensures optimal serotonin synthesis. This means you can have a good night’s sleep! Now comes the big question – which foods are rich in tryptophan? Scroll to the next section for the answer!
What Are The Dietary Sources Of Tryptophan?
Check out the lists below to know how much of tryptophan your favorite foods contain.
1. Fruits
Source: USDA, USDA Food Composition Databases
2. Vegetables
Source: USDA, USDA Food Composition Databases
3. Nuts And Seeds
Source: USDA, USDA Food Composition Databases
4. Seafood
Source: USDA, USDA Food Composition Databases
5. Dairy Products
Source: USDA, USDA Food Composition Databases
6. Cereal Grains And Pasta
Source: USDA, USDA Food Composition Databases The charts prove that there is a lot of tryptophan around us. We only have to choose the right ingredients and make our meals tasty. Also, most of these ingredients taste yum! While you are prepping to whip up some tryptophan-boosting dishes, let me quickly brief you about how tryptophan benefits you.
What Are The Benefits Of Boosting Tryptophan Through Diet?
1. Can Reduce Anxiety, Depression, And Aggression
The synthesis of critical neurochemicals is dependent on tryptophan. This essential amino acid gets converted to serotonin. Several studies found that a deficiency in serotonin was responsible for anxiety, depression, and sleeplessness. These studies revealed that people who followed diets rich in tryptophan (>10 mg/kg of bodyweight) had lesser episodes of depression and anxiety. Irritability was lower in controls and subjects that had a history of depression and anxiety (1). It is also noteworthy that optimal supplementation of tryptophan (along with other therapeutic agents) can reduce aggression in subjects with depression, ADHD, and other behavioral disorders (3).
2. Controls Mood Swings During PMS
Tryptophan can reduce the severity of premenstrual syndrome (PMS) in sexually active women. Subjects receiving about 6 g/day of tryptophan showed reduction in dysphoria, mood swings, and irritability when compared to controls on placebo (3). Tryptophan is responsible for the synthesis of kynurenine, an intermediate of several key protective compounds in the body. Increased level of tryptophan is directly proportional to increased kynurenine synthesis. This chemical soothes your CNS and behavior in the late-luteal phase of the menstrual cycle (3).
3. Can Help Manage Sleep Disorders
Boosting tryptophan levels through diet can treat a variety of sleep disorders. A dose of about 2.5 mg of tryptophan given during bedtime improved the quality of sleep in individuals with obstructive sleep apnea. Unlike other sleep disorder medications, tryptophan doesn’t slow down the person. It doesn’t limit cognitive performance or prevent you from waking up from sleep. Therefore, dietary sources of tryptophan can be used with medical supervision to manage sleep disorders early in life (3).
4. Might Possess Anti-inflammatory Properties
Low serum levels of tryptophan were linked to cardiovascular diseases, type 2 diabetes, inflammatory bowel disease (Crohn’s disease), chronic kidney disease, and other inflammatory diseases (4).
Eating tryptophan-rich foods can help wean you off cigarettes, tobacco, and nicotine. Dietary tryptophan reduces anxiety and helps in better abstinence from smoking. Infants have a better regulated sleep-wake-hunger cycle if fed on natural breast milk (which is rich in tryptophan) or on tryptophan-enriched formula.
This proves that tryptophan might boost anti-inflammatory effects in your body. This amino acid is linked to blood glucose level control, kynurenine-mediated cardioprotection, neuroprotection, and memory power (4). No wonder tryptophan is classified as an essential amino acid! Don’t you now agree when I say it really means business? Well, I can still sense some doubt in your head. I had it too when I was doing my research on tryptophan. All I could think of then is this.
Could There Be Any Side Effects Of Tryptophan Intake?
Valid question. Tryptophan is involved in almost every activity our body performs. It is hence needed in large amounts. So, irrespective of the mode of intake, it better be safe! It was found that tryptophan had a low toxicity profile in rats (2). The 9th Amino Acid Assessment Workshop proposed a No Observable Adverse Effect Level (NOAEL) for diet-added tryptophan of 4.5 g/day for young adults (2). This is why tryptophan is added to sleep-inducing pills and mood regulation medications. However, there are hypotheses claiming high-meat diets containing high nicotinamide might cause infertility. Though meat products have low tryptophan levels, the conversion rate to niacin and kynurenine is higher (2). Hence, it is recommended to keep your doctor informed about your dietary habits. Pregnant and lactating women should follow the diet plans framed by the gynecologist and/or nutritionist. What is a high tryptophan breakfast? Check out the infographic below to learn about tryptophan, its importance, how to obtain it, and what its supplements can do to your body. A high tryptophan breakfast consists of oats, nuts, eggs, milk, tofu, and beans. Do bananas have tryptophan? Yes, bananas have tryptophan. A medium-sized banana has approximately 11 milligrams of tryptophan.
