Tryptophan - Nature Cures®

Table of Contents

Tryptophan is one of the eight essential amino acids that the body uses to synthesise the proteins it needs. Its role is the production of nervous system messengers, especially those related to relaxation, restfulness and sleep. It can help to regulate the appetite, prevent insomnia and elevate the mood and helps to relieve anxiety and depression. Tryptophan elevates the mood as the body transforms it into Vitamin B3 (niacin) and serotonin. It is encoded in the standard genetic code as the codon UGG.

Tryptophan has two important functions. Firstly, around 3% gained from the diet is converted into vitamin B3 (niacin) by the liver. This conversion can help prevent the symptoms associated with B3 deficiency when dietary intake of this vitamin is low.

Tryptophan and serotonin

Secondly, tryptophan serves as a precursor for and raises levels of serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns and mood. The inhibition of tryptophan hydroxylase in humans is closely linked to depression. Administering tryptophan stimulates serotonin production and serves as an antidepressant in humans and other mammals. Without tryptophan, the body cannot make serotonin. The human body does not produce tryptophan on its own but must, instead, obtain the amino acid from diet.

Serotonin, (the neurotransmitter that antidepressants like Prozac works on), is made in the body from the amino acid tryptophan. Antidepressants more or less lock the system in a state of perpetual serotonin flood, which may be the mechanism that leads to the suicidal thoughts and violence that have been reported with its use.

Consuming foods rich in tryptophan provides the body with the building blocks it needs to generate its own supply of serotonin to alleviate depression, anxiety and insomnia. A diet rich in tryptophan and Vitamin B6 (pyridoxine) can completely remove the need for antidepressant medication.

Deficiency of tryptophan

Vitamin B6 (pyridoxine) is necessary for the conversion of tryptophan to both vitamin B3 (niacin) and serotonin. Consequently, a dietary deficiency of vitamin B6 may result in low serotonin levels and/or impaired conversion of tryptophan to niacin.

Deficiency of tryptophan symptoms

Anxiety
Depression
Impatience
Impulsiveness
Inability to concentrate
Insomnia
Irritability
Overeating and/or carbohydrate cravings
Parkinson’s disease
Poor dream recalls
Slow growth in children
Weight gain or unexplained weight loss

Highest sources of tryptophan in milligrams per 100 grams

Spirulina (dried) 929 mg
Chia seeds 721 mg
Whelks 618 mg
Soya beans 590 mg
Pumpkin and squash seeds 578 mg
Chlorella (dried) 500 mg
Safflower seeds 403 mg
Watermelon seeds 390 mg
Sesame seeds 388 mg
Chicken 362 mg
Calf’s liver 361 mg
Lamb’s liver 355 mg
Quail 354 mg
Sunflower seeds 348 mg
Pheasant 339 mg
Cheddar cheese 328 mg
Flaxseeds 297 mg
Caviar (fish roe) 293 mg
Shrimp/prawns 291 mg
Rabbit (wild) 288 mg
Cashew nuts 287 mg
Tuna (tinned) 286 mg
Lobster 285 mg
Cocoa beans 283 mg
Pistachio nuts 273 mg
Mussels 267 mgm 1

Peas 266 mg
Mackerel (tinned) 260 mg
Cod 257 mg
Black beans 256 mg
Crab 255 mg
Salmon (Atlantic farmed) 249 mg
Soya beans 242 mg
Peanuts 231 mg
Pork 220 mg
Almonds 214 mg
Wheat 212 mg
Turkey 194 mg
Venison 192 mg
Squid 174 mg
Walnuts 170 mg
Quinoa and eggs 167 mg
Rye 154 mg
Beef (lean mince) 148 mg
Brazil nuts 141 mg
Pine nuts 107 mg
Black beans 105 mg
Oats 102 mg
Brown rice 101 mg
Spinach 100 mg
Cow’s milk 46 mg
Goat’s milk 44 mg

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