Tryptophan-rich foods lift your mood and also relieve depression. This substance is present in protein foods of animal and plant origin. Let's take a closer look at which foods contain tryptophan.
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Benefit
What are the properties of the amino acid we are considering:
- as we already mentioned, it is involved in the synthesis of serotonin. Serotonin is responsible for our mood, calms us down, regulates appetite and normalizes sleep. Accordingly, in its absence or deficiency, all this is disrupted and gets out of control. We sleep poorly, become irritable, become depressed or lash out at people, cannot control ourselves at the table, or refuse food altogether. It is unpleasant to admit that all this happens due to some chemical compounds, but the fact remains a fact. And by accepting it, you can easily bring your life back to normal;
- It is also a necessary component of the process of synthesis of niacin, that is, nicotinic acid or vitamin B3. Niacin is essential for people to stay young and healthy. It also normalizes the digestion process, which allows you to regulate weight and maintain its optimal levels. Our nervous system also needs nicotinic acid to successfully overcome stress. A small amount of tryptophan is involved in the synthesis of niacin, but it is still an extremely important process for the body.
From all this we can conclude that the list of main tasks of amino acids includes:
- creating a joyful, upbeat mood and maintaining a thirst for activity;
- appetite control;
- regulation of sleep, giving complete rest.
Interestingly, tryptophan helps to cope even with such a serious condition that causes people a lot of suffering, such as migraines. He is also a recognized assistant in the fight against alcoholism and the craving for smoking.
Tryptophan nutritional supplements: how to take, dosage
Dietary supplements with Tryptophan are presented on the market by different manufacturers:
- Evalar.
- Life Extension.
- NSP.
- Doctors BEST.
- Source Naturals.
- Jarrow formulas.
There are also analogues that contain not only aromatic aminocarboxylic acid, but also additional substances: glycine, threonine, methionine. Tryptophan is available in several forms: tablets, powder, capsules and as a sports nutrition supplement.
The dosage of one of the drugs should be selected by the doctor after collecting anamnesis, passing tests and taking into account the patient’s chronic diseases:
- Insomnia. Prescribed from 500 mg per day, gradually increasing to 2000 mg.
- Depression – from 3000 to 6000 mg.
- For the treatment of headaches and other types of pain – from 2000 to 4000 mg.
- For athletes - from 2000 to 5000 mg.
- For decreased appetite – from 500 to 2000 mg.
- PMS – from 1500 to 4000 mg.
Read more: Vitamins for women over 30: which ones are best to choose for immunity, beauty and youth? Reviews from women video
It is taken in a long course from 1 month to six months, and if necessary, the doctor can extend the period of use for several months.
For frequent headaches, PMS, migraines, depression, athletes divide the tablets into several doses per day. Morning intake is important for those who are losing weight or complaining of decreased appetite. When treating insomnia, it is best to take it at night.
Evidence of shortages
It is not for nothing that tryptophan is classified as an essential amino acid - this means that no other compound can take its place. Therefore, it is so important to know which foods contain tryptophan in order to be sure to eat them regularly. The disorders caused by a lack of amino acids are quite serious and unpleasant. You need to think about a connection deficiency in the following cases:
- development of various neuroses;
- the occurrence of depressive states for no apparent reason;
- constant irritability, inability to control your emotions;
- the appearance of attacks of incomprehensible anxiety, fear;
- inability to concentrate on something;
- the appearance of problems with weight, and we are talking about both weight gain and sudden loss;
- for sleep disorders;
- with a sudden craving for simple carbohydrates, that is, sweet and fatty foods;
- constant overeating.
It must be understood that a lack of tryptophan is not always observed only because a person does not receive enough of it from food. The process of amino acid absorption can be negatively affected by factors such as smoking, alcohol abuse, excessive indulgence in sweets and protein foods.
Also, for the fastest and most complete absorption, tryptophan requires the presence of the right carbohydrates, magnesium, B vitamins and zinc. Otherwise, you can eat it even with spoons, but you won’t get the desired effect.
Beneficial properties of tryptophan and its effect on the body
Speaking about the beneficial properties of this amino acid, one can only be surprised that it is not sold in pharmacies as a panacea for all diseases. But thanks to tryptophan, we can get a good night's sleep, relax and relieve nervous tension, lift our spirits and get rid of depression. But that is not all.
Tryptophan will help those who have lost their appetite or, conversely, want to reduce hunger. If there is enough of this amino acid in the body, then you can give up sweets and baked goods without any stress.
A varied diet, dishes that contain foods rich in tryptophan have a beneficial effect on chronic vascular and heart diseases, help “wean off” alcohol abuse, and reduce the likelihood of stroke. Thanks to tryptophan, PMS is much easier for women to tolerate. The quality of sleep improves, symptoms of chronic fatigue disappear.
Due to the fact that tryptophan is one of the very important amino acids created by nature, its sufficient consumption has a comprehensive beneficial effect not only on internal organs and systems, but also transforms the appearance. Tryptophan works to ensure a good mood; its regular use with food can be equated to going to a beauty salon.
Both psychological and physical health depend on the quality of nutrition. In order to properly adjust your diet, you need to know which foods contain the amino acid that is so necessary for the body’s systems. Information regarding this issue is presented in the table below.
| Product | Tryptophan | % of the daily value in 1 serving weighing 200g. |
| Red caviar | 960mg | 192% |
| black caviar | 910mg | 182% |
| Dutch cheese | 780mg | 156% |
| peanut | 750mg | 150% |
| almond | 630mg | 126% |
| cashew | 600mg | 120% |
| processed cheese | 500mg | 100% |
| Pine nuts | 420mg | 84% |
| rabbit, turkey meat | 330mg | 66% |
| halva | 360mg | 72% |
| squid | 320mg | 64% |
| horse mackerel | 300mg | 60% |
| sunflower seeds | 300mg | 60% |
| pistachios | 300mg | 60% |
| chicken | 290mg | 58% |
| peas, beans | 260mg | 52% |
| herring | 250mg | 50% |
| veal | 250mg | 50% |
| beef | 220mg | 44% |
| salmon | 220mg | 44% |
| cod | 210mg | 42% |
| mutton | 210mg | 42% |
| fat cottage cheese | 210mg | 40% |
| chicken eggs, | 200mg | 40% |
| pollock | 200mg | 40% |
| chocolate | 200mg | 40% |
| pork | 190mg | 38% |
| low-fat cottage cheese | 180mg | 36% |
| carp | 180mg | 36% |
| halibut, pike perch | 180mg | 36% |
| low-fat cottage cheese | 180mg | 36% |
| buckwheat | 180mg | 36% |
| millet | 180mg | 36% |
| sea bass | 170mg | 34% |
| mackerel | 160mg | 32% |
| oatmeal | 160mg | 32% |
| dried apricots | 150mg | 30% |
| mushrooms | 130mg | 26% |
| barley groats | 120mg | 24% |
| pearl barley | 100mg | 20% |
| wheat bread | 100mg | 20% |
| fried potatoes | 84mg | 16.8% |
| dates | 75mg | 15% |
| boiled rice | 72mg | 14.4% |
| Boiled potatoes | 72mg | 14.4% |
| Rye bread | 70mg | 14% |
| prunes | 69mg | 13.8% |
| greens (dill, parsley) | 60mg | 12% |
| beet | 54mg | 10.8% |
| raisin | 54mg | 10.8% |
| cabbage | 54mg | 10.8% |
| bananas | 45mg | 9% |
| carrot | 42mg | 8.4% |
| onion | 42mg | 8.4% |
| milk, kefir | 40mg | 8% |
| tomatoes | 33mg | 6.6% |
| apricots | 27mg | 5.4% |
| oranges | 27mg | 5.4% |
| pomegranate | 27mg | 5.4% |
| grapefruit | 27mg | 5.4% |
| lemon | 27mg | 5.4% |
| peaches | 27mg | 5.4% |
| cherry | 24mg | 4.8% |
| strawberry | 24mg | 4.8% |
| raspberries | 24mg | 4.8% |
| tangerines | 24mg | 4.8% |
| honey | 24mg | 4.8% |
| plums | 24mg | 4.8% |
| cucumbers | 21mg | 4.2% |
| zucchini | 21mg | 4.2% |
| watermelon | 21mg | 4.2% |
| grape | 18mg | 3.6% |
| melon | 18mg | 3.6% |
| persimmon | 15mg | 3% |
| cranberry | 15mg | 3% |
| apples | 12mg | 2.4% |
| pears | 12mg | 2.4% |
| pineapples | 12mg | 2.4% |
Make sure that tryptophan is present in sufficient quantities on the table, because now you know which foods contain it. Thanks to a high-quality diet that brings all the necessary amino acids and vitamins to the body, many health problems can be avoided.
Every living organism needs protein. Proteins include amino acids. Tryptophan is considered an essential compound. It is not synthesized in the body. Intake is ensured through a balanced diet.
The amino acid is directly involved in the production of serotonin. The substance has valuable properties. It is present in the proteins of living organisms and promotes adequate metabolism.
Attention! Amino acid deficiency causes serious changes in the functioning of organs and systems.
Tryptophan is responsible for the synthesis of melatonin, which allows the body to adapt to changing times of day. The substance promotes the formation of hemoglobin and vitamin B3. The properties of the amino acid include normalizing blood pressure and regulating the functioning of the endocrine system. Thanks to tryptophan, proteins and lipids are transformed. The inclusion of the component in sports nutrition is due to its participation in recovery after physical activity.
As an antidepressant, tryptophan helps:
- getting rid of anxiety;
- uplifting mood;
- improving sleep quality;
- eliminating insomnia;
- reduction of hangover syndrome;
- reducing cravings for sweets.
Attention! The connection eliminates the symptoms of PMS. Regular intake of amino acids into the body can improve well-being during menopause.
The use of tryptophan has a beneficial effect on chronic diseases of the heart and blood vessels. The number of people abusing alcohol is decreasing. The number of strokes decreases. Women experience PMS more easily. The quality of sleep improves and signs of chronic fatigue disappear.
About excess
Scientists have calculated that a person needs to receive 1 gram of tryptophan per day. If we talk about its excess, then the opinions of doctors differ sharply. On the one hand, many people believe that nothing bad can happen if they overdo it. For example, there are conditions in which patients are prescribed a dose of amino acid that is five times the recommended dose.
On the other hand, there are those who are convinced that without proper research, it is criminal to treat tryptophan so frivolously. There is a well-known case where people taking dietary supplements with this compound began to develop serious symptoms such as muscle and joint pain, weakness, swelling, shortness of breath and high fever. Cases of deaths were also recorded. However, it is not known exactly which components of the drug were responsible for the incident.
We can conclude that everything is good in moderation. You should not abuse even the most useful products and substances.
Daily requirement of the body
In fact, it is not at all difficult to calculate the diet in such a way as to receive tryptophan in the required amount every day. We will now look at what products they contain, all that remains is to make sure that they regularly reach your table.
And yet, how much does a person need this amino acid per day? Depending on individual characteristics, from 300 to 400 mg. This is not much, you will understand this yourself now when you read the article to the end. By the way, an overdose of amino acids when consuming natural foods is impossible, unlike food additives. But this, of course, does not mean that certain foods can be eaten without any measure.
Sources
You can find drugs with tryptophan in pharmacies - they are not uncommon, and doctors often prescribe them to their patients. However, all experts agree that the best sources of this amino acid are ordinary foods in which it is found naturally. There is a lot of debate about the benefits of synthetic analogues in general, so in cases where you can not resort to them, it is better not to do so.
There are many foods containing the amino acid tryptophan. And the most interesting thing is that, falling into the category of healthy food, they have very bright and rich tastes, and few people will refuse them, even if they prefer hamburgers and fries.
We list the most interesting representatives:
- many types of meat: rabbit, chicken, veal, turkey, lamb, pork;
- caviar: red, black;
- fatty fish: horse mackerel, herring, pollock, carp, pike perch, halibut, mackerel, sea bass, salmon, cod;
- liver;
- vegetables: cabbage, carrots, beets, cucumbers, potatoes, zucchini;
- fruits: bananas, oranges, apricots, lemons, peaches, pomegranate, grapefruit, tangerines;
- berries: raspberries, watermelon, grapes, cranberries;
- nuts: cashews, almonds, dates, peanuts;
- dried fruits: raisins, prunes;
- dairy products: milk, kefir, cottage cheese;
- cheese, processed cheese;
- mushrooms;
- legumes: soybeans, beans, peas;
- honey;
- halva;
- chocolate;
- seafood.
Of course, this is not a complete list. But it is already clear from it how wide the choice is open to those who want to eat healthy food. Products containing tryptophan, the list of which we have given, must be present in the human diet without fail. Experts believe that it is impossible to get an excess of this amino acid through diet, so you should not be afraid of negative consequences.
Drugs
After experts realized all the value that tryptophan carries, they immediately tried to synthesize it. Nowadays there are a large number of dietary supplements on sale that contain amino acids.
You can find the following options:
- Tryptophan Evalar.
- L-Tryptophan.
- Formula for calm.
It should be noted that before taking any of these supplements, you should consult a specialist. Uncontrolled use can be very harmful, despite the fact that they contain such a beneficial substance. For adults, it is recommended to take 2 capsules 2 times a day. The duration of the course is 30 days. But we must remember that each person’s body is individual and the dosage may vary.
It is important to choose a quality drug. In the late 80s in the United States, frequent occurrence of side effects from taking medications with this amino acid was noted. After an investigation, it turned out that the issue was a low-quality product that contained harmful impurities. Now there is serious control over the production of such supplements, therefore, if you buy tryptophan dietary supplements from a trusted manufacturer, the risk of getting a counterfeit is reduced to almost zero.
Leaders in the amount of tryptophan
If we highlight the richest foods containing tryptophan, the table will look like this:
| Position | Product | Tryptophan |
| 1 | Red caviar | 960 mg |
| 2 | Black caviar | 910 mg |
| 3 | Dutch cheese | 780 mg |
| 4 | Peanut | 750 mg |
| 5 | Almond | 630 mg |
| 6 | Cashew | 600 mg |
| 7 | Pine nuts | 420 mg |
| 8 | Rabbit and turkey meat | 330 mg |
| 9 | Squid | 320 mg |
| 10 | Fatty fish | 200-300 mg |
| 11 | Chicken | 290 mg |
| 12 | Peas, beans | 260 mg |
| 3 | Veal | 250 mg |
| 3 | Beef | 220 mg |
| 3 | Fat cottage cheese | 210 mg |
| 3 | Chicken eggs | 200 mg |
| 3 | Chocolate | 200 mg |
| 3 | Buckwheat | 180 mg |
| 3 | Oatmeal | 160 mg |
| 3 | Dates | 75 |
Knowing these indicators, you can create a tasty and varied menu for yourself that fully covers your tryptophan needs.
Nuts, grains and legumes
There are many other foods that will supply you with tryptophan. What products contain it in quantities sufficient for our body, we will consider today. Pay attention to the nuts. Almonds and cashews are valuable sources of it, 100 g of which contain up to 700 mg of amino acid. Peanuts are not a nut, but contain 750 mg per 100 g. And pine nuts are less valuable in this regard, but they are a source of so many microelements that they can not only support the immune system, but also cure some diseases. They contain about 400 mg of tryptophan.
Legumes are a very valuable source of protein. Just 100g of regular beans or peas will give you 260mg of tryptophan. However, soybeans are unsurpassed leaders in this regard (600 mg). Accordingly, these products (tofu, soy milk) are also very valuable. In last place in this group is buckwheat. It contains about 180 mg per 100 g. But vegetables and fruits are not rich in this amino acid. But they have a different purpose - they are irreplaceable sources of other amino acids and vitamins.
Recipes
If you don’t know what tasty treat you can treat yourself to today and at the same time get a dose of the treasured tryptophan and, accordingly, a good mood, we bring to your attention several very simple and incredibly tasty dishes.
Liver cake
We'll need a liver. It is best to take beef, about 700 g. It must be ground in a blender or passed through a meat grinder. Beat the egg into the resulting mass and add about a glass of flour. It is important to calculate the quantity correctly - the dough should be close in thickness to sour cream. It should be salted and peppered - to your taste.
You need to bake pancakes from the dough. While this process is going on, you need to peel a large carrot, several onions and quickly fry them in oil. This will be the filling. Usually mayonnaise is added to it, but we suggest replacing it with sour cream or Greek yogurt. A couple of drops of lemon juice will add the necessary sourness to the sauce.
If the liver cakes are ready, you can begin to form the cake. Each layer must be soaked with filling, and the top can be decorated with herbs.
For a brighter taste, it will be useful for the cake to spend the night in the refrigerator.
Oatmeal with nuts and dried fruits
This is an incredibly tasty and healthy breakfast. Just cook the porridge with milk in the usual way. Then take a few nuts and dried fruits, chop them with a knife and add to the dish, mix.
To turn porridge into a real health elixir, replace sugar with honey. It should be placed in a ready-made dish.
As you can see, foods containing tryptophan are not only very healthy, but also tasty. You can prepare a lot of interesting dishes from them, enjoy them and get your daily intake of this essential amino acid.
Replenishment methods
The deficiency of the substance can only be replenished with the help of foods or supplements. Tryptophan is found in protein foods of animal and plant origin. The amino acid norm for an adult is 250 mg per day, but WHO has set the consumption level at 650-1000 mg. The daily requirement can also be calculated based on body weight. For example, 3.5 mg per 1 kg of weight.
Tryptophan deficiency can be diagnosed after the following symptoms occur:
- vitamin deficiency B3;
- dermatitis;
- serotonin deficiency;
- lack of melatonin, insomnia;
- lethargy;
- decreased appetite;
- disorders of the digestive system;
- chronic fatigue;
- anemia;
- premenstrual syndrome.
With a lack of tryptophan, mental illness occurs. But excess amino acids are also harmful to health. Drowsiness, headache, indigestion, and severe thirst appear. Convulsions and high body temperature may also occur. But these symptoms appear when consuming more than 4 g of the substance per day.
However, bad habits, as well as sugar abuse, can impair the absorption of the amino acid. Therefore, to improve bioavailability, it is recommended to use it together with foods containing carbohydrates, B vitamins, ascorbic acid, iron and magnesium.
