Tryptophan is an essential amino acid for the body and is also found in proteins.
It is one of the precursors of serotonin and therefore helps to promote good sleep and combat depressive disorders.
Tryptophan is mainly found in plant products because animals cannot synthesise it.
Tryptophan characteristics
- Essential amino acid, precursor of serotonin
- Promotes good sleep and helps combat depressive disorders
- Found in plant foods
- Tryptophan supplements are controversial
- Tryptophan deficiency in the diet may promote mood disorders
Advantages
Tryptophan, serotonin and sleep
Tryptophan plays a role in the synthesis of serotonin, which is responsible for mood, but also facilitates sleep.
Antidepressant
By helping to synthesise serotonin, tryptophan has been shown to have a beneficial effect in the treatment of depression.
Foods rich in tryptophan
The food composition table does not give the exact amount of tryptophan.
However, the foods listed below are the richest in tryptophan:
- Brown rice
- Meat and poultry
- Dairy products
- Eggs
- Soya protein
- Peanuts
- Fish products
- Legumes
- Chocolate
- Banana
- Almonds & Peanuts
- Cashew
- Brewer's Yeast
How to use tryptophan properly?
Dietary recommendations for a healthy adult are 500 to 2000 mg of tryptophan per day.
Contraindications
Tryptophan in food supplements is contraindicated in cases of allergy to any of the ingredients.
Scientific opinion is very divided on tryptophan supplementation, which may be indicated for several conditions: bipolar disorder, depression, sleep disorders, addiction, hyperactivity, etc.
In fact, long-term use of this type of medication can lead to neurological and cardiovascular risks (vasoconstriction).
As a first step, it is therefore highly recommended to increase your tryptophan intake naturally and through food.
In any case, consult your doctor before considering tryptophan supplementation.
Consequences of tryptophan deficiency
Some studies have shown that there may be a link between depression and a diet low in tryptophan.
Is excess tryptophan in the diet a health risk?
To date, there have been no scientific studies of excessive dietary tryptophan in humans.
However, insulin resistance has been observed in animals with excessive tryptophan intake.
Interactions with sedatives and other medicines
Tranquillisers and some drugs used to treat depression interact very strongly with tryptophan.
It is therefore advisable to seek systematic medical advice before self-medicating.
Chemical properties
The molecular formula of tryptophan is C11H12N2O2, its molecular weight is 204.2252 g/mol and its decomposition temperature is 250°C.
Tryptophan is one of the so-called essential amino acids for the human body.
Like phenylalanine, it is a non-polar aromatic amino acid.
Tryptophan has two basic functions: it is incorporated into the structure of proteins and RNA, and it is the precursor of substances essential to the human body: serotonin, melatonin, etc.