12/03/2019 / By Melissa Smith
Also known as L-tryptophan, tryptophan is an amino acid used in the biosynthesis of proteins. In infants, it is important for normal and healthy growth. In adults, it maintains nitrogen balance.
Tryptophan is also needed to make niacin, which is important for producing the neurotransmitter serotonin. Serotonin promotes healthier and better-quality sleep, relieves depression and anxiety, improves emotional well-being and manages pain tolerance.
Tryptophan also plays a role in cognitive function, being a precursor to serotonin. Low serotonin levels are associated with impaired memory. A study published in the journal Current Opinion in Clinical Nutrition & Metabolic Care also found a link between tryptophan and cognitive function. Another study published in 2017 suggested that tryptophan could potentially be used for the treatment of Alzheimer’s disease. (Related: Tryptophan found to be necessary for better mental health.)
This essential amino acid is needed by the body and can be obtained from tryptophan-rich foods, such as:
In addition to these foods rich in tryptophan, you can get tryptophan through supplements. Tryptophan supplements are available in 500 and 1,000 mg tablets and capsules. Taking tryptophan supplements 15 minutes before mealtimes or two hours after eating can help increase its absorption in the body.
However, it is best to consult your healthcare provider first before taking any tryptophan supplement to prevent side effects. In some cases, tryptophan supplements can cause belching, diarrhea, heartburn, stomach pain, loss of appetite, vomiting and nausea. It may also cause weight loss, dizziness, drowsiness, fatigue and heart palpitations. Additionally, avoid taking tryptophan supplements with other medications.
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