Tryptophan Foods List: Top Dietary Sources for Sleep and Depression

Foods rich in Tryptophan may contribute to a positive mood, better sleep, and weight loss.

While most people think of  turkey as the main L-Tryptophan food source, there are many common foods which contain the compound. Most people already include Tryptophan rich foods in their diet without knowing. It can be easy to incorporate more of these healthy food sources into your diet to further increase Tryptophan.

Tryptophan is an essential amino acid involved in various essential bodily functions, but it cannot be produced by the body directly. Therefore humans must get it from diet or supplementation.

This article will explain why Tryptophan foods are important to healthy brain function, mental well-being, and physical health. It also looks at valid safety concerns about Tryptophan supplements, with recommendations on safe usage.

L-Tryptophan

Amino Acid

Mood

Stress

Sleep

How It Works:

• Precursor for serotonin synthesis
• Supports a calm, relaxed mood
• Promotes restful sleep patterns

Dosage:

Between 6 - 12 g per day

Safety:

Generally Well Tolerated

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High Tryptophan Foods List

High Tryptophan foods are found in every major food group. The list contains foods which are eaten in different cultures all over the world, as well as by people with different dietary restrictions, including vegetarians/vegans, lactose intolerant, and gluten intolerant.

Animal based foods are often considered to be the highest sources of Tryptophan. Complete proteins contain all 9 of the essential amino acids. Essential amino acids, including Tryptophan, cannot be produced by the human body and must be obtained through the diet or supplements. Many animal products are complete proteins, meaning they will contain at least some Tryptophan.

Some high Tryptophan foods from animal sources include:

• Red meat including beef, veal, and lamb
• Game meat including elk, caribou, and boar
• Pork products including ham and sausages
• Dairy products including milk, yogurt, and cheese
• Poultry meat including turkey, chicken, duck, quail, and pheasant
• Eggs including whole eggs, powdered eggs, or egg whites
• Fish and shellfish including tuna, cod, lobster, crabs, and shrimp

Plant based sources of Tryptophan are plentiful as well. While the level of Tryptophan in most plant sources is not as high as animal sources, there are definitely some that are as high as animal sources.

Some high Tryptophan foods from plant sources include:

• Seaweed (spirulina)
• Soybeans and derived products including tofu and soy sauce
• Spinach
• Watercress
• Legumes including kidney beans, peanuts, and soybeans
• Cruciforms including cauliflower, broccoli, Brussels sprouts, kale, and collard greens
• Nuts including walnuts, cashew, pistachios, almonds, and hazelnuts
• Seeds including sesame, sunflower, and pumpkin seeds

With all of these options, it is likely that just about every kind of diet contains some Tryptophan. However, there are still instances in which individuals can become deficient. Some people may simply not be eating enough foods with Tryptophan in them, while some people’s bodies naturally do not effectively utilize the Tryptophan that is in the food they eat. In cases like these, supplementation may be useful.

What is L-Tryptophan Used For?

Tryptophan is one of the 23 amino acids that is necessary to build proteins in the body. Tryptophan also has a powerful connection to processes which regulate mood through the neurotransmitter Serotonin.

First, L-Tryptophan foods which are ingested are broken down into 5-HTP, its direct chemical metabolite. 5-HTP is also frequently supplemented directly for mood support (more information below). 5-HTP is then transported to the brain where it is converted into the neurotransmitter Serotonin.

In addition to aiding nerve cell communication and regulating blood pressure, Serotonin has a positive impact upon the mood. It is commonly associated with states of relaxation, calm, and peacefulness.

Serotonin is released in times of stress as a soothing agent which has the power to gently reduce the impact of chaotic thoughts and physical panic reactions.

Serotonin also frequently accompanies feelings of physical and emotional pleasure, bliss, and euphoria. The body needs a steady supply of Tryptophan and 5-HTP to manufacture adequate amounts of Serotonin. In some cases, severe Serotonin deficiencies have been tied to the onset of depression and other clinical emotional imbalances.

Tryptophan is also a precursor to the hormone Melatonin. Serotonin in the brain is converted into Melatonin during the evening and nighttime. Melatonin is necessary for the regulation of healthy sleep cycles (circadian rhythm). Deficiencies in Tryptophan can lead to an imbalance of Melatonin and related sleep disorders including insomnia.

Tryptophan Foods for Sleep, Anxiety, Depression, and Weight Loss

Adding high Tryptophan foods to the diet may result in various benefits for cognitive balance and mood health. Some people increase their intake of L-Tryptophan foods because of mood disorders including depression and anxiety. The compound may help calm hyperactive thoughts, and is sometimes used by ADHD patients. Tryptophan has also been used by individuals suffering from insomnia.

One interesting use for Tryptophan-rich foods that has gained popularity recently is as a weight loss/fitness aid. Tryptophan, like many amino acids, has been shown to increase metabolism, especially when combined with heavy exercise.

This metabolism-boosting effect may result in better workouts, with greater mental focus while exercising. For this reason, diets high in Tryptophan foods are frequently recommended on many weightlifting websites, and supplemental Tryptophan often appears in commercial protein powders.

However, eating Tryptophan rich foods alone is typically not sufficient to adequately raise Tryptophan levels for people with serious conditions related to mood. Most people with significant Serotonin imbalance must find ways to increase their Tryptophan intake beyond that which comes from a healthy diet. In these situations, Tryptophan from dietary supplement pills may be helpful.

Tryptophan Metabolism and 5 HTP

Using foods that contain Tryptophan to control anxiety and depression is very common in the naturalistic health community, but another natural supplement is even more popular today: 5-HTP. 5-Hydroxytryptophan is a mood support supplement which has gained popularity in recent years.

5-HTP is a natural metabolite of Tryptophan breakdown in the body. The method of action in the body is therefore similar to Tryptophan.

5-HTP supplements are derived from the seeds of the Griffonia simplicifolia plant. Griffonia simplicifolia is a woody shrub native to Africa; it has been used for thousands of years as a medicinal plant. The seeds of this plant naturally contain up to 20% 5-HTP by weight.

One popular product is purified Griffonia Seed Extract which naturally contains doses of active 5-HTP. Because this supplement is one step closer to Serotonin in the metabolic pathway, the results from taking 5-HTP may be stronger and faster than if you were to eat foods containing Tryptophan or take Tryptophan supplements.

Are Tryptophan Supplements Safe?

In 1989 and 1990, as many as 1500 people contracted a rare illness known as Eosinophilia Myalgia Syndrome (EMS) after taking Tryptophan supplements. This very serious condition led to the deaths of 35 people.

After this incident, the FDA banned sales of Tryptophan supplements in the USA. It was later determined that the illnesses were not due to the general supplement, but were a result of toxic impurities in a batch of supplements from a single Japanese plant.

Legal sales of the compound were reinstated, and today all Tryptophan food sources and supplements have the “GRAS” (Generally Regarded As Safe) rating from the FDA.

Most people who use Tryptophan supplements at recommended dosages can expect to experience no side effects. Mild gastrointestinal side effects have been reported though, including nausea, vomiting, heartburn, stomachache, and diarrhea.

More severe side effects can occur when Tryptophan is taken at very high dosages or if combined with other Serotonin-concentration altering compounds, including antidepressants of the SSRI and MAOI classes. In these situations, an excess of Serotonin may be produced in body, leading to a condition known as Serotonin Syndrome.

Symptoms of Serotonin Syndrome include excessive sweating, fever, irritability, agitation, changes in blood pressure, and irregular heartbeat. In severe cases, if left untreated, Serotonin Syndrome can be fatal.

Speak with your doctor before beginning any new supplements to determine the best dosage for your needs and sensitivities, and to determine if there may be any interactions with any current medication you are taking.

In Review

Eating foods that contain a high level of Tryptophan may help in regulating emotional balance as well as addressing a number of health issues. This natural amino acid exhibits few side effects and is a simple way to boost Serotonin and improve overall mood.

Sometimes high Tryptophan foods in the diet are insufficient though. In these cases, natural supplements may be used instead. You can buy Tryptophan pills online or in pre-formulated supplement stacks.

5-HTP supplements are another way to achieve the same mood benefits, with similar, or possibly increased, efficacy.

5-HTP

L-Theanine

GABA

Melatonin

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