Tryptophan is an essential amino acid that is important for many functions in the body. It is used to make proteins, niacin, and serotonin.

Serotonin is a neurotransmitter that regulates mood, sleep, appetite, and pain. Tryptophan can be obtained from food sources or supplements.

In this article, we will delve into sub-segements on tryptophan such as its uses, composition, regulation, and side effects.

USES OF TRYPTOPHAN

Tryptophan has been used for various purposes, such as improving sleep quality, reducing symptoms of depression and anxiety, enhancing mood and well-being, alleviating premenstrual syndrome, helping with smoking cessation, and boosting athletic performance. However, the evidence for the effectiveness of tryptophan for these conditions is not conclusive and more research is still underway to fully determine its effectiveness.

COMPOSITION OF TRYPTOPHAN

Tryptophan is one of the 20 amino acids that make up proteins. It has the chemical formula C11H12N2O2 and the molecular weight of 204.23 g/mol. It has a ring structure with a nitrogen atom, which makes it an aromatic amino acid. It also has a carboxyl group (COOH) and an amino group (NH2) attached to a central carbon atom, which makes it an alpha-amino acid. It has a side chain with an indole group, which gives it its characteristic properties.

REGULATION OF TRYPTOPHAN

Tryptophan is regulated by the Food and Drug Administration (FDA) as a dietary supplement. Dietary supplements are not required to undergo the same rigorous testing and approval process as drugs. Therefore, the quality, purity, potency, and safety of tryptophan supplements may vary depending on the manufacturer and the sources.

In 1989, the FDA banned the sale of tryptophan supplements in the US due to an outbreak of a rare and serious condition called eosinophilia-myalgia syndrome (EMS), which was linked to contaminated tryptophan products from a Japanese company. In 2001, the FDA lifted the ban and allowed tryptophan supplements to be sold again, but with strict limits on the amount and purity of tryptophan. The FDA also monitors the adverse events and recalls related to tryptophan supplements.

SIDE EFFECTS OF USING TRYPTOPHAN SUPPLEMENTS

Tryptophan is generally safe when consumed as part of a balanced diet. However, when taken as a supplement, tryptophan may cause some side effects, such as drowsiness, dizziness, headache, nausea, vomiting, diarrhea, heartburn, dry mouth, and sexual problems.

Tryptophan may also interact with some medications, such as antidepressants, antihistamines, sedatives, and blood thinners, and affect their effectiveness or cause serious complications. Tryptophan may also increase the risk of EMS, which is a life-threatening condition that affects the skin, muscles, lungs, and other organs.

Symptoms of EMS include severe muscle pain, weakness, fever, rash, swelling, and breathing problems. If you experience any of these symptoms, stop taking tryptophan and seek medical attention immediately.

NATURAL SOURCES OF TRYPTOHAN

Tryptophan is naturally obtained from your diet. You can enhance your tryptophan levels by taking recommended high tryptophan availing meals. Some natural sources of tryptophan are foods that are high in protein, such as:

1). Chicken, turkey, and other poultry. These meats contain about 404 mg of tryptophan per 100 g, which is about 144% of the recommended daily intake (RDI) for a person weighing 70 kg.

2). Eggs, cheese, and milk. These dairy products are also rich in tryptophan, with eggs providing about 167 mg per 100 g (60% RDI), cheese providing about 380 mg per 100 g (136% RDI), and milk providing about 46 mg per 100 ml (16% RDI).

3). Fish, such as salmon, tuna, sardines, and trout. Fish is another good source of tryptophan, with salmon containing about 368 mg per 100 g (132% RDI), tuna containing about 374 mg per 100 g (134% RDI), sardines containing about 327 mg per 100 g (117% RDI), and trout containing about 336 mg per 100 g (120% RDI).

4). Soy milk, and other soy products. Soy is a plant-based source of tryptophan, with tofu containing about 235 mg per 100 g (84% RDI), soy milk containing about 46 mg per 100 ml (16% RDI), and soybeans containing about 194 mg per 100 g (69% RDI).

5). Nuts, seeds, and peanuts. These are also plant-based sources of tryptophan, with nuts providing about 250 mg per 100 g (89% RDI), seeds providing about 295 mg per 100 g (106% RDI), and peanuts providing about 228 mg per 100 g (82% RDI).

6). Oatmeal, dates, and chocolate. These are some of the foods that are high in tryptophan and also contain carbohydrates, which can help increase the absorption of tryptophan into the brain. Oatmeal contains about 101 mg per 100 g (36% RDI), dates contain about 39 mg per 100 g (14% RDI), and chocolate contains about 73 mg per 100 g (26% RDI).

These are some of the foods that you can include in your diet to boost your natural tryptophan intake and enjoy its benefits for your mood, sleep, and health. However, you should also follow a balanced and varied diet that provides you with all the essential nutrients and avoid factors that can deplete your tryptophan levels, such as stress, alcohol, caffeine, and nicotine.

🔅 Benefits of Tryptophan for Health and Well-Being.

• Tryptophan may help reduce symptoms of depression and anxiety by increasing serotonin levels in the brain. Serotonin is a neurotransmitter that regulates mood, emotion, and cognition. Low serotonin levels have been associated with depression and anxiety disorders. Tryptophan supplements may improve mood, reduce stress, and enhance coping skills in people with mild to moderate depression and anxiety.

• Tryptophan may help with weight management by reducing appetite and carbohydrate cravings. Serotonin also influences appetite and satiety signals in the brain. Tryptophan supplements may increase serotonin levels and decrease hunger and desire for high-carbohydrate foods, which can help people control their calorie intake and lose weight.

• Tryptophan may help with premenstrual syndrome (PMS) by alleviating mood swings, irritability, and pain. Serotonin levels fluctuate during the menstrual cycle and may affect the severity of PMS symptoms. Tryptophan supplements may stabilize serotonin levels and reduce the emotional and physical discomfort of PMS, such as mood changes, anxiety, anger, bloating, breast tenderness, and headaches.

• Tryptophan may help with smoking cessation by reducing nicotine withdrawal and craving. Nicotine increases serotonin levels in the brain and produces a pleasurable effect. When people quit smoking, they experience a drop in serotonin levels and a surge in nicotine craving, which can make them relapse. Tryptophan supplements may restore serotonin levels and reduce the urge to smoke, as well as improve mood and sleep quality in people who are trying to quit smoking.

• Tryptophan may help with athletic performance by enhancing endurance, strength, and recovery. Serotonin plays a role in muscle contraction, fatigue, and pain perception. Tryptophan supplements may increase serotonin levels and improve muscle function, energy, and tolerance to exercise. Tryptophan may also help with muscle repair and growth by stimulating protein synthesis and human growth hormone secretion.

Is it Safe to Take Tryptophan During Pregnancy or Breastfeeding?

No, it is not safe to take tryptophan supplements during pregnancy or breastfeeding. Tryptophan supplements are not regulated by the Food and Drug Administration (FDA) and may vary in quality, purity, potency, and safety. They may also cause some side effects, such as drowsiness, dizziness, headache, nausea, vomiting, diarrhea, heartburn, dry mouth, and sexual problems.

Tryptophan supplements may also interact with some medications, such as antidepressants, antihistamines, sedatives, and blood thinners, and affect their effectiveness or cause serious complications. Tryptophan supplements may also increase the risk of eosinophilia-myalgia syndrome (EMS), which is a life-threatening condition that affects the skin, muscles, lungs, and other organs. Symptoms of EMS include severe muscle pain, weakness, fever, rash, swelling, and breathing problems.

Tryptophan supplements may also pose risks to the fetus or the infant, especially to their developing brain. Tryptophan supplements may alter the serotonin levels in the mother and the baby, which may affect their mood, behavior, and cognitive development.

Therefore, it is best to avoid taking tryptophan supplements if you are pregnant, trying to become pregnant, or breastfeeding. However, you can get enough tryptophan from natural sources, such as poultry, eggs, cheese, milk, fish, tofu, soy products, nuts, seeds, oatmeal, dates, and , chocolate. These foods are also rich in other nutrients that are beneficial for your health and well-being.

You should also follow a balanced and varied diet that provides you with all the essential nutrients and avoid factors that can deplete your tryptophan levels, such as stress, alcohol, caffeine, and nicotine.