Tryptophan

Type: Essential Amino Acid
Name: Tryptophan
RDA: 5 mg/kg body weight/day of Tryptophan for adults 19 years and over
Importance – to Body:
Tryptophan helps to regulate sleep and appetite. Tryptophan is required for the production of niacin (vitamin B3). It is made from animals or plants so it must be obtained from diet because we cannot synthesize it ourselves.
Distribution – in Body:
When the body absorbs tryptophan it is then changed into serotonin in our bodies, and the amount of serotonin in our bodies is what plays a crucial part of our mood.
Excess Effects:
Side effects of tryptophan are drowsiness, headaches, and dizziness which occurs seldom.
Deficiency Effects:
Emotional imbalances (i.e. anxiety, depression, insomnia) through reduced serotonin levels and lack of tryptophan.
Food Sources:
Chocolate, Oats, Dried Dates, Milk, Yogurt, Red Meat, Eggs, Fish, Poultry, Chickpeas, Almonds, Sunflower Seeds, Pumpkin Seeds, Buckwheat, Spirulina, Peanuts, Sesame, Quinoa, Cheese.
Environmental/Geographic Sources:
Supplemental information:
It is important to take tryptophan supplements or foods rich to make up for imbalances in the brain. Tryptophan is in most protein based foods or dietary proteins.