Thiamine is part of the B vitamin family and is also known as vitamin B-1. The recommended dietary allowance for adult males is 1.2 milligrams. For adult females, it is 1.1 milligrams. Pregnant and breastfeeding women need 1.4 milligrams. Tryptophan is an essential amino acid found in foods with protein. Your body cannot produce it and it must be obtained from your diet. Adults require approximately 7 milligrams of tryptophan per day.
Thiamine Sources
Thiamine is one of several vitamins used in the enrichment of refined bread and flour. It is also found naturally in whole grains, eggs, lean meats, organ meats, legumes, nuts, seeds and peas. One 3-ounce pork chop contains 0.8 milligrams of thiamine, 1 cup of ready-to-eat cereal contains 0.4 milligrams of thiamine and 1/2 cup of cooked black beans contains 0.2 milligrams of thiamine. It is easy for most people to obtain this vitamin through a varied diet.
Thiamine Considerations
Although uncommon, not getting sufficient thiamine can result in nerve damage, psychosis, weakness and the deficiency disease called beriberi. Beriberi frequently occurred in Asia in the 1800s when people switched from brown rice to white rice. Alcoholics are at high risk of lacking thiamine due to alcohol's interference with thiamine absorption from food. The thiamine content in foods can also be reduced by prolonged cooking. Because thiamine is readily present in many foods, there is usually no need for supplementation.
Tryptophan Sources
Tryptophan is found in protein-rich foods such as cheese, chicken, eggs, fish, milk, nuts, peanut butter, pumpkin seeds, sesame seeds, soy, tofu and turkey. Tryptophan can also be taken in prescription form, most notably for depression. When used therapeutically it is isolated so that it does not compete with other amino acids. Your body turns tryptophan into serotonin in the brain, which is associated with mood stability and normal sleep patterns. Eating a varied diet with several protein sources ensures that your body will get enough natural tryptophan.
Tryptophan Considerations
There is a common misconception that it is the tryptophan in turkey that makes you tired on Thanksgiving. Because there is a wide range of amino acids found in turkey, tryptophan does not have the same effect that it does when it is taken by itself. Tryptophan found naturally from food sources is perfectly safe; however, use caution when taking it in prescription form. Allergies, potential side effects and interactions with other medications, tobacco and alcohol are all considerations to discuss with your doctor before taking tryptophan. .
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