Many times when we go through the health related articles we find the word ‘Tryptophan’. But what is Tryptophan?

What is Tryptophan?

Tryptophan is an essential amino acid that the body uses to synthesize niacin (Vitamin B3) and serotonin. Tryptophan is essential for growth and normal metabolism. Because of this is an essential amino acid or indispensable amino acid our body cannot produce it and we must get it from the diet.

The Functions:

Major functions of tryptophan are raising the serotonin levels and conversion into niacin. We get tryptophan from our diet and it is converted into niacin by the liver. Tryptophan is also a precursor for serotonin. Serotonin is a neurotransmitter that helps to regulate sleep, depression and memory. Tryptophan raises the serotonin levels and thus prevents and treats the conditions like insomnia & depression.

Deficiency Symptoms:

Tryptophan is an amino acid and lack of tryptophan may cause slow growth in children and weight loss or weight gain. If there is a deficiency in niacin and also a deficiency in tryptophan then it can lead to pellagra. Dietary deficiency of tryptophan may lead to low levels of serotonin and low levels of serotonin may cause depression, irritability, impatience, overeating, poor dream recall and insomnia.

The Causes of Deficiency:

Vitamin B6 plays an important role in the conversion tryptophan into niacin and serotonin. If there is a deficiency of Vitamin B6 in the body then that could diminish the conversion of tryptophan to niacin. But other than this there are other factors that can lower the conversion of tryptophan into serotonin such as smoking, alcohol consumption, diabetes and excessive intake of protein.

The Food Sources:

Tryptophan can be found in small amount in almost all the foods that contain protein. Some of the major sources of tryptophan are: Chicken breast, Turkey, Tuna, Shrimp, Red meat, Dairy products, Nuts, Beans, Soybeans, Spinach, Mustard greens, Asparagus and Crimini mushrooms.

The Supplements:

There are many tryptophan supplements available. Today in many countries around the globe people are taking tryptophan supplements for the treatment of tryptophan deficiency conditions. One of the most popular supplements is 5-hydroxytryptophan or 5-HTP. It must be noted that tryptophan supplements can lead to serious side effects such as high fever, joint pain, muscle pain, weakness and shortness of breath etc. Therefore, it is highly advisable to seek professional or medical advice before taking tryptophan supplements or any nutritional supplements for that matter.