At least once we all felt a state of general weakness: bad mood, irritability, sleep disturbance. Plus problems with the cardiovascular system, and sometimes an unhealthy craving for alcohol … All these are signs of a lack of an essential amino acid for our body – tryptophan.

Tryptophan rich foods:

General characteristics of tryptophan

Tryptophan belongs to the group of essential amino acids found mainly in plant foods. It helps with hyperactivity disorder in children. It is used to control body weight, as well as to normalize the synthesis of growth hormone. It is a source of serotonin, the hormone of joy. In addition, it is involved in the production of niacin (vitamin B3).

Daily Tryptophan Requirement

The daily requirement of our body for tryptophan is 1 gram. In this case, it is advisable to use not tablets containing it, but the products described above. The fact is that a chemically produced amino acid can have such violations in the structural scheme that will not allow it to be properly assimilated by the body. If, for some reason, you still have to use dietary supplements containing tryptophan, combine their use with food containing carbohydrates.


The need for tryptophan increases with:

  • depression;
  • increased irritability and aggressiveness;
  • seasonal functional disorders;
  • anxiety states (including with PMS);
  • with eating disorders (bulimia, anorexia);
  • migraines and headaches of various types;
  • obsessive-compulsive disorder and schizophrenia;
  • chronic diseases of the heart and blood vessels;
  • sleep disorders;
  • hypersensitivity to pain;
  • alcohol addiction;
  • chronic fatigue syndrome.

The need for tryptophan decreases with:

  • familial hypertryptophanemia (a hereditary disease that disrupts metabolism and leads to the accumulation of tryptophan in the blood);
  • Hartnap’s disease (violation of active transport of tryptophan through the intestinal wall);
  • Tada syndrome (a hereditary disease associated with a violation of the conversion of tryptophan into kynurenine. When the disease is observed damage to the central nervous system);
  • Price syndrome (a genetic disease manifested by increased excretion of kynurenine in the urine, as well as scleroderma);
  • indicanuria (increased content of indican in urine).

Tryptophan absorption

For the complete metabolism of tryptophan, the presence of vitamins is necessary: ​​C, B6 and folic acid (vitamin B9). In addition, the presence of magnesium is also required. Therefore, when taking tryptophan, do not forget about these nutrients as well.

Useful properties of tryptophan and its effect on the body

The use of tryptophan has a beneficial effect on chronic diseases of the heart and blood vessels. The number of people who abuse alcohol is decreasing. The number of strokes is decreasing. Women experience PMS more easily. Sleep quality improves and signs of chronic fatigue disappear.

Interaction with other elements

As mentioned above, tryptophan successfully interacts with vitamins B6 and B9, vitamin C, and magnesium. Plus, it goes well with carbohydrate-rich foods.

Signs of a lack of tryptophan in the body

  • irritability;
  • poor sleep;
  • fatigue;
  • alcohol addiction;
  • frequent headaches;
  • problems with the cardiovascular system;
  • manifestations of PMS;
  • increased spasms of the coronary arteries.

Signs of excess tryptophan in the body

To detect an excess of tryptophan, it is necessary to donate blood to the level of 3-hydroxyanthranilic acid. The presence of large amounts of tryptophan in the blood can lead to bladder tumors!

Tryptophan for beauty and health

Since tryptophan is one of the most important natural amino acids, its use has a beneficial effect not only on the internal organs and systems of a person, but also on his external appearance. And since appearance plays a significant role in ensuring a good mood, regular consumption of foods containing tryptophan can be equated with a trip to a beauty salon or even a trip to the Maldives!

Other Popular Nutrients:

Leave a Reply