Increasing serotonin levels, the “feel good” chemical in the brain, is one of the benefits of eating food high in tryptophan. Learn what else it is good for and know what food sources are best so you can be sure to include sufficient amounts in your diet.
Tryptophan Benefits
What are the benefits of eating food high in tryptophan?
Tryptophan is one of the ten essential amino acids. Besides being a part of protein which is necessary for normal growth, it can be converted into vitamin B3 (niacin) by the liver and it is a precursor for serotonin, a neurotransmitter (brain chemical).
Niacin
Niacin is an important vitamin with many health benefits. Tryptophan does convert itself into niacin; however, it will first be used to build needed proteins (in the body) and only the excess tryptophan will be available for making niacin. Because of this, you do not want to rely on tryptophan when treating or preventing a deficiency in niacin. Foods such as mushrooms, tuna, peanut butter, beef liver, and sea vegetables are all excellent sources of niacin.
Serotonin
Tryptophan is needed for the production of serotonin. Serotonin is a natural “feel good” chemical in our brain that is involved in emotional disorders like depression. It has been shown that people who are depressed tend to have low serotonin and tryptophan levels.
Serotonin is an important regulator for pain sensation and can help promote sleep. Have you ever felt tired after eating a turkey dinner on Thanksgiving Day? If so, it may be due to the high levels of tryptophan in the turkey.
Low levels of serotonin in the body may also cause problems like anxiety, irritability, poor concentration, and overeating.
Foods High in Tryptophan
Tryptophan can be found naturally in almost all foods containing protein.
Excellent sources of foods include:
- chicken breast
- tuna
- soybeans
- beef
- turkey breast
- lamb
- halibut
- shrimp
- snapper
- salmon
- cod
- scallops
- calf’s liver
Other good sources of foods include mustard greens, spinach, tofu, kelp, broccoli, green peas, eggplant, winter squash, cabbage, onions, tomatoes, eggs, kidney beans, lima beans, peanuts, walnuts, almonds, pumpkin seeds, sesame seeds, brown rice, and milk.
Things to Consider
Vitamin B6 & C, magnesium, and folic acid are needed for tryptophan to break down in the body.
Vitamin B6 is also needed to convert tryptophan into niacin and serotonin.
Smoking, alcohol abuse, high sugar intake, hypoglycemia, diabetes, and excessive amounts of protein in the diet can reduce the conversion of tryptophan into serotonin.
Supplements
Are tryptophan supplements necessary?
If you eat a variety of food high in tryptophan, supplements should not be necessary. However, if you plan on using it to treat a disorder like depression, a supplement may be beneficial. It is best to discuss this with a health care provider, especially if you are taking medications.
Sources Used
WHFoods: tryptophan - https://www.whfoods.com/genpage.php?tname=nutrient&dbid=103
Michael Murray, N.D. and Joseph Pizzorno, N.D. Encyclopedia of Natural Medicine (1998)
Photo Credit
Image courtesy of the National Library of Medicine (NLM)
