Vegetarians and Tryptophan

Posted by: Sina Ghaboussi | Feb 25, 2010

Tryptophan is one of 20 standard amino acids and is an essential amino acid. An essential amino acid is an amino acid that cannot be synthesized by our bodies and therefore needs to come from our diet. Amino acids are building blocks in protein production and tryptophan also functions as a biochemical precursor for many important compounds in our body like serotonin and niacin.

Serotonin is a neurotransmitter in the brain that helps regulate mood, behavior, sleep, anxiety, appetite and pain sensation. Tryptophan from food and dietary supplements may help treat a wide variety of conditions related to low serotonin levels such as insomnia, depression, migraines and headaches, fibromyalgia, and hot flashes.

Tryptophan deficiency will cause similar symptoms to protein deficiency including weight loss, impaired growth in children, depression, pre-menstrual syndrome, anxiety, and insomnia. When accompanied by dietary niacin deficiency, lack of tryptophan in the diet can cause pellagra.

Tryptophan is an important component of most protein-based foods and dietary proteins. Lucky for vegetarians, it is found in high amounts in chocolate, oats, mangos, dried dates, milk, yogurt, cottage cheese, eggs, sesame, chickpeas, soybeans, sunflower seeds, pumpkin seeds, spirulina, and peanuts. For non-vegetarians it’s also found in red meat, fish and poultry.

There is no recommended daily allowance for tryptophan supplements although there has been suggested dosages. For adults 50 mg of tryptophan supplements taken 1 to 3 times daily has been recommended as a sleep aid and other conditions. Tryptophan supplements are not recommended for children. You should also not take tryptophan supplements if you are on antidepressants, liver disease, pregnant, or a breast-feeding mom.

Joanne Holden, Nutrient Data Laboratory, Agricultural Research Service. “USDA
National Nutrient Database for Standard Reference, Release 22”. United States
Department of Agriculture. http://www.ars.usda.gov/ba/bhnrc/ndl Retrieved 2009-11-29.

Related Links:
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Article Source:
http://www.umm.edu/altmed/articles/5-hydroxytryptophan-000283.htm

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