1. What are Amino Acids?
Tryptophan is an essential amino acid. The tissues in your body are made of protein, which is constructed of amino acids. Your body can produce some amino acids on its own, but there are ten amino acids that must come from your diet: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Amino acids contribute to a wide variety of bodily functions, and they assist in the growth and repair of cells, regulate energy levels, stabilize blood sugar, ensure the absorption of nutrients, boost your immune system and keep you emotionally balanced.
2. Tryptophan for Anxiety and Depression
Tryptophan is a precursor to niacin (vitamin B3) and serotonin. Your body uses serotonin to regulate mood, sleep, energy levels and appetite. Many popular antidepressant and anti-anxiety medications maintain healthy levels of serotonin in your brain. You need a steady supply of tryptophan in your body to boost your serotonin levels. Either in food or as a supplement, this amino acid can work as a natural antidepressant, if your condition is serotonin based.
3. Other Uses for Tryptophan
Many people also find tryptophan to be useful in treating insomnia. In fact, the reason you might feel sleepy after gorging on turkey is because of the high tryptophan levels found in the meat. Tryptophan has also been used to treat anxiety, PMS, chronic pain, migraines, obsessive compulsive disorder and attention disorders like ADHD and ADD. Tryptophan's relationship to niacin also helps maintain healthy skin, digestive processes and appetite.
4. Foods with Tryptophan
Tryptophan can be found in all protein-rich foods, but it occurs in higher amounts in many meats, especially chicken, tuna, beef, lamb, turkey and halibut. Soybeans and soy products, including tofu, tempeh and soy milk, are also great sources, as are dairy and eggs. Other plant sources include peanuts, sesame seeds, pumpkin seeds and bananas.
5. Tryptophan Supplements
Tryptophan supplements are legally sold in many countries around the world, and is often available over the counter in pharmacies and health foods stores. Other countries require a prescription. Its over-the-counter sale was outlawed in the United States between 1989 and 2004 after an accidental contamination sickened hundreds of people. But taking pure, unadulterated tryptophan is safe, and there are no known adverse effects, even when taking high doses. Tryptophan supplements are best taken with vitamins B6 and B3 between meals. Another alternative in the treatment of depression is 5-Hydroxytryptophan, or 5-HTP, an intermediary between tryptophan and serotonin in the brain. 5-HTP is as safe and effective as pure tryptophan, and can often be easier to find in stores. People taking SSRIs like Prozac, Zoloft or Paxil should consult a doctor before taking tryptophan, 5-HTP or any other supplement.
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