Tryptophan is one of the essential amino acids. This means it cannot be produced by the body and must be obtained from food. In the body, tryptophan is a precursor to the neurotransmitter molecule, serotonin. Serotonin has a calming effect on the body and brain. It slows down neural firing, encourages sleep and reduces anxiousness and irritability.
Tryptophan
A small amount of the amino acid tryptophan is used by the body to produce niacin. Niacin, also known as vitamin B-3, is necessary for the digestive system, skin, and nerves. Tryptophan is also the building block for the production of the neurotransmitter molecule serotonin.
Serotonin
Serotonin is a neurotransmitter molecule in the brain. It helps the body regulate appetite, aids in the establishment of sleep patterns, and helps calm the mood. Serotonin is produced in the brain when tryptophan is taken up by specific neurons. The amino acid is first converted to 5-hydroxytryptohan, a rate-limiting process, and then to serotonin. Newly produced serotonin is stored in the synaptic vesicles at the tips of nerves. When the neuron is excited, serotonin will be released and will trigger other neurons to fire.
Uses
The University of Maryland Medical Center notes that taking 1 g of tryptophan before bed may induce sleepiness and delay wake times. In addition, 5-hydroxytryptophan has been used to treat insomnia associated with depression. Talk to your doctor before beginning any new supplements. Tryptophan and 5-hydroxytryptophan may interact with other medications, including certain antidepressants.
Sources
Tryptophan may be obtained from a variety of food sources. Dairy foods, such as cheese and milk, are high in in tryptophan. Meats, poultry, eggs and fish are good sources of the amino acid. In addition, soy, peanuts, sesame seeds, sunflower seeds, pumpkin seeds, beans and lentils contain high amounts of tryptophan. Eating carbohydrates with a tryptophan-rich food triggers insulin release. This clears other amino acids from the bloodstream so that more tryptophan enters the brain.
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