Tryptophan is an amino acid.

Amino acids are building blocks that the body uses to make different substances like muscles and hormones.

Tryptophan is a special amino acid because the body cannot synthesize or make it. It has to get it from the diet.

Sources of Tryptophan

Foods that are good sources of tryptophan include:

Poultry like chicken and turkey.

Eggs are other good sources.

Fish like cod and salmon.

Dairy products like milk and cheese.

Soy and tofu

Seeds like pumpkin seeds and sesame seeds.

Nuts like peanuts as wells as butter made from them like peanut butter.

Uses of Tryptophan

When the body receives tryptophan from the diet it uses it to make:

1. Serotonin

Serotonin is a neurotransmitters or brain chemical which imparts a feeling of emotional well-being and relaxation. Serotonin also helps a person tolerate more pain and sleep better.

2. Vitamin B3

Vitamin B3 which is also known as niacin or nicotinic acid is part of the B complex vitamins. These vitamins are needed to convert carbohydrates from the diet into energy sources that the body can use like glucose. These vitamins are also needed to maintain healthy skin, hair, eyes and nerves.

The body does not store these vital B complex vitamins because they are water soluble. It therefore needs regular intake of tryptophan and other amino acids to make them.

Tryptophan Supplement

If one is not able to get adequate tryptophan from their diet, they can also take it in supplement form. This supplement is usually used to treat insomnia or sleeplessness.

Research has shown that taking 1-2 grams of L-Tryptophan 30 minutes before bedtime reduces sleeplessness in healthy persons who had mild insomnia and sleep problems like long sleep onset latency (meaning they take long to fall asleep) and in those who wake up 3 to 6 times during the night.

Though effective, L-tryptophan’s effects in combating insomnia may take up to 2 weeks before they are felt and therefore one should be patient.

To ensure maximal effects, this L-tryptophan supplement should be taken together with a small carbohydrate snack like 2 slices of whole grain bread or a cup of popcorn.

This bedtime snack should not include a protein since their amino acids can reduce the efficacy of the L-tryptophan. Therefore, do not take your bedtime L-tryptophan supplement with a glass of milk or a turkey sandwich.

Tryptophan Side Effects

The side effects of tryptophan supplements include nausea, anorexia (loss of appetite), headache and dizziness.

Though most persons who take tryptophan experience mild and well tolerated side effects, some develop the serious serotonin syndrome This occurs in those who combine taking tryptophan with selective serotonin reuptake inhibitors (SSRIs) like fluoxetine, citalopram and paroxetine which are used to treat depression.

Other antidepressants that should not be combined with tryptophan include amitriptyline and monoamine oxidase inhibitors (MAOs) since their toxicity can also be increased.