- Tryptophan is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid, which means your body cannot produce it — you must get it from your diet.
- Food Sources:
- Cheese
- Chicken
- Eggs
- Fish
- Milk
- Nuts
- Peanut butter
- Peanuts
- Pumpkin seeds
- Sesame seeds
- Soy
- Tofu
- Turkey
Benefits
- The body uses tryptophan to help make niacin and serotonin. Serotonin is thought to produce healthy sleep and a stable mood.
- In order for tryptophan in the diet to be changed into niacin, the body needs to have enough:
- Iron
- Riboflavin(Vitamin B2)
- Vitamin B6
References
- Source: www.nlm.nih.gov/medlineplus/ency/article/002332.htm
- Source: Parker G, Brotchie H. Mood effects of the amino acids tryptophan and tyrosine: ‘Food for Thought’ III. Acta Psychiatr Scand. 2011;124:417-426.
- Source: Dietary Guidelines for Americans – 2010. 7th edition. Washington, DC. US Dept. of Health and Human Services and US Dept. of Agriculture: 2010.