L-tryptophan is an essential amino acid. It is not made in the human body so it must be obtained from the diet. It is found in a number of food sources such as turkey and dairy products. It can also be taken in supplement form for a range of health benefits.
Sources
According to the World's Healthiest Foods, natural food sources of L-tryptophan include bananas, nuts, soybeans, red meat, seeds, dairy products, shellfish, tuna and turkey.
Benefits
The small amount of tryptophan that we obtain from our diet is converted into vitamin B-3 (niacin), according to Health Vitamins Guide. The main functions of tryptophan are to help with the synthesis of protein and to serve as a precursor to serotonin. Serotonin is responsible for mood, appetite and sleep patterns.
Deficiency
An L-tryptophan deficiency can cause symptoms such as insomnia, low levels of serotonin, depression, anxiety, impulsiveness, irritability, inability to concentrate, weight loss and poor growth in children, according to the World's Healthiest Foods. When L-tryptophan deficiency is accompanied by a vitamin B-3 deficiency, symptoms can include pellagra and dementia.
Dosage
According to Dr. Ronald Steriti, L-tryptophan is beneficial for curing insomnia. He recommends doses of between 1 and 15 g. He explains that L-tryptophan is well-tolerated even for long-term use and does not show any side effects. Unlike many prescription-sleeping medications, L-tryptophan does not leave the user feeling groggy when waking in the morning. You should seek the advice of a doctor if you are considering taking L-tryptophan.
Toxicity
L-tryptophan has no known symptoms of toxicity, according to the World's Healthiest Foods. However, in 1989, a batch of tryptophan dietary supplements was withdrawn from the market after it was blamed for the outbreak of a condition known as eosinophilia-myalgia syndrome. The illness caused swelling of the legs and arms, fever, joint pain, shortness of breath, and in more than 30 cases, it was fatal.
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