Tryptophan – Latest Research Included

Full Disclosure

If you've been thinking about how people sleep, you might have encountered tryptophan once. Tryptophan is an essential amino acid, which means that the human body requires it and that people have to eat it. We will explore the functions tryptophan does to the body and how it connects to sleep, what foods are rich in tryptophan, and whether tryptophan supplements are secure.

Does Tryptophan Make You Sleepy?

The research suggests that taking tryptophan may assist people to fall asleep more quickly and increase sleep quality.

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information enhances science and health by allowing genomic and biomedical information access.

That said, tryptophan isn't likely to cause a person to need an immediate nap, despite the lore surrounding tryptophan-containing Thanksgiving turkey.

Sleep-related studies that use tryptophan typically focus on how tryptophan consumption impacts a person's sleeping patterns at night, as tryptophan isn't typically known to make people feel tired instantly. Certain research on tryptophan involves feeding people foods that are rich in tryptophan, whereas others involve the administration of tryptophan supplements to people.

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information improves health and science by facilitating genomic and biomedical information access.

Tryptophan is likely to contribute to better sleep since the body utilizes it to create serotonin, a neurotransmitter. Serotonin regulates sleep and produces the hormone melatonin that promotes sleep. Like tryptophan and other foods, those with melatonin or serotonin have been proven to help promote better sleep.

What Foods Contain Tryptophan?

Many foods contain tryptophan, which includes:

Meat

Meats and poultry are a source of the highest levels of tryptophan among all food items.

Medline Plus

MedlinePlus provides health-related information online as a site for patients and their family members.

Lamb shoulder roast has the most tryptophan of all meats, with a serving containing 252% of your daily dose. Other meats high in tryptophan are pork chops, skirt steak, pork tenderloin chuck steak, ground pork roasted ham, and ribeye steak.

Poultry

Poultry, like turkey and chicken, is well-known for having tryptophan. A roasted chicken leg has 249 percent of the recommended daily dose. Other poultry items that are high in tryptophan include lean chicken breasts, roast goose, and boneless skinless chicken legs.

Dairy

Egg products and dairy such as milk, cheese, and egg whites are rich in tryptophan. Of these, a glass of high-fat milk has the highest amount and provides 80 percent of the recommended daily dose of tryptophan. Other dairy products rich in tryptophan are skim milk and 1% milk. They also include whole cottage cheese, milk mozzarella, and ricotta cheese. A large egg contains approximately 70% of a daily dose of tryptophan.

Fish

Sockeye salmon has the highest concentration of tryptophan, offering 203% of the daily recommended intake. Other fish species high in tryptophan include bluefin tuna and grouper, whelk, and yellowfin tuna. Wild-caught coho, Atlantic salmon Snapper, yellowtail, northern pike, cod mackerel, and tilapia also contain tryptophan.

Nuts and seeds

A lot of nuts and seeds contain tryptophan. The most abundant are pumpkin seeds, Chia seeds, hemp seeds, sesame seeds, sunflower seeds, flax seeds, black walnuts, cashews and pistachios, and peanuts.

Grains

Oat bran, oats, and buckwheat are among the top in tryptophan and provide more than 100 percent of the daily reference index. The grains that have lower levels of tryptophan are sorghum, quinoa, and teff grains, as well as whole wheat.

Beans

Soybeans are among the beans that have the highest tryptophan content. Edamame and tofu each contain more than 100 percent of the daily index of reference. Other beans that are high in tryptophan are navy beans, white beans, canned baked beans, kidney beans, and pinto beans.

Are Tryptophan Supplements Safe?

Certain studies have shown that tryptophan supplements can enhance the quality of sleep and decrease anxiety. However, the research regarding the use of tryptophan for sleep is somewhat limited. Consult a physician before taking tryptophan to determine if it's appropriate for you and the dosage you should be taking.

If you are taking tryptophan that is higher than levels that are naturally present in food, it can be harmful for those who are nursing or pregnant.

Medline Plus

MedlinePlus provides health-related information online as a site for patients and their family members.

It can also interact with sedatives and nervous system depressants, which can cause excessive fatigue. Tryptophan alters the levels of serotonin and can be a trigger for any medication that can alter serotonin levels. Avoiding tryptophan when taking supplements containing hops and kava is recommended. Also, melatonin, kava valerian, 5-HTP seed SAMe, and St. John's wort.

The U.S. Food and Drug Administration (FDA) prohibited tryptophan-based supplements in the U.S. after a related illness outbreak in 1988 and 1989.

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information enhances science and health by providing access to biomedical and genomic data.

The FDA lifted the ban in 2001 after they determined that the supplements were all made by the same company and that the adverse consequences were due to the manufacturing procedure. Since then, no research has discovered any significant health risks associated with tryptophan supplements.

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information enhances science and health by enabling genomic and biomedical information access.

“It's difficult to determine what effect tryptophan can have on someone, particularly if they're taking medications or other supplements. It's recommended to talk with your doctor before trying Tryptophan-based supplements.”

  • Dr. Dustin Cotliar
  • Sleep Medicine Physician,
  • MD

What Are the Potential Side Effects of Tryptophan?

In the majority of studies, there haven't been any serious side effects from tryptophan supplementation. However, some adverse effects can be experienced.

  • Dizziness
  • Tiredness
  • Dry mouth
  • Headache
  • Nausea
  • Stomachache
  • Vomiting
  • Diarrhea
  • Appetite loss
  • Blurry vision
Live Healthier
Advanced Living is a leading lifestyle wellness enhancement movement that highlights health awareness, provides educational research and delivers perpetual knowledge on how to live your best life in 2024 and beyond so you can master the art of aging gracefully in this lifetime. From high energy insights on trending news to truth-seeking analysis for supplement reviews, Advanced Living exists to optimize your well-being universe and act as a genuine guide for personal transformation, spiritual enlightenment and essential wholeness.

AdvancedLiving.com may receive a small reward on product purchases using links within reviews. For optimal transparency, see the full disclosure on how this process works to support our team’s mission of creating Advanced Living for you.

AdvancedLiving.com content provides generalized information only for education and entertainment. In no way is the content here a substitute for qualified medical advice. Always actively seek a professional dietitian, certified nutritionist, licensed specialist or your doctor for specific consultation before using any supplement our team reviews.

Get in touch at [email protected] with any trending news, tips or review suggestions. Disclosure: link references clickthroughed can result in referral rewards to support our team.

More Supplement Reviews and Product Research

Reviewing the Top 20 Best Wrinkle Creams That Really Work in 2024

While beauty is in the eye of the beholder, getting older in age naturally brings its own set of challenges to combat as proactiveness...

Top 10 Best Garcinia Cambogia Supplements in 2024

Is Garcinia the Most Famous Weight Loss Supplement Ever? Garcinia Cambogia is one of the most well-known ingredients in the supplement market, known for its...

Top 10 Best Forskolin Brands in 2024

As scientific research supporting the efficacy of Forskolin has continued to pile up over the past decade or so, there now exists a mountain...

Top 20 Best Male Enhancement Pills in 2024

Male Enhancement in 2024 and Beyond: Growing Pains Everyone's talking about male enhancement, but let's really talk about 'enhancing a male'. It has been said a...

Top 5 Best Cocoa Flavanol Supplements in 2024

The cocoa flavanols story is quite impressive. Before we get into reviewing the top 5 best cocoa flavanol supplements in 2024, it is important...

Intermittent Fasting 2024 Guide: IF Diet Plan Types and Weight Loss Benefits

Intermittent Fasting in 2024: Beginner’s Guide to IF Diet Plans and Health Benefits Intermittent fasting is one of the hottest diet plans in 2024 and...

Top 10 Best Leaky Gut Supplements in 2024

The ultimate leaky gut syndrome guide features the top 10 best leaky gut supplements in 2024 that are designed to promote optimal gut health...

Supplements Revealed: Watch the Documentary Film Movie Trailer Now

Supplements Revealed is a 9-part documentary series launched online by Revealed Films. The series teaches anyone how to get relief from their health problems and...

Top 20 Best Hair Growth Vitamins and Hair Loss Supplements in 2024

Reviewing the Top Hair Loss and Hair Regrowth Remedies of the Year For both men and women, the ability to have a good head of...

Top 12 Best Keto Shakes to Review and Buy in 2024

In its most basic sense, a ketogenic shake can be thought of as a powdered supplement that can be mixed with either water or...

Top 10 Best Keto Diet Pills in 2024

The Ketogenic diet is one of the most popular nutritional plans in the world. With a focus on promoting a low-carb, high-fat diet with...

Top 10 Best Turmeric Supplements in 2024: Benefits and FAQ Research Guide

Several antioxidants currently on the market can provide major health benefits, but there is only one vividly golden yellow-orange spice that can do it...

Top 10 Best Vitamin D Supplements in 2024: Benefits & Deficiency FAQ

Vitamin D is the sunshine vitamin that is essentially more well-known for its source than it is for its use in the body yet...

Top 10 Best Lung Health Supplements for Natural Breathing Benefits in 2024

The lungs are one of essential to keeping toxins out of our bloodstreams as we breathe, and they also ensure that the body only...

Top 5 Pycnogenol Supplements in 2024: Best French Maritime Pine Bark Extracts

In its most basic sense, Pycnogenol® is a medicinal extract that derived from the bark of French maritime pine trees. It is a highly...

Top 10 Best Aloe Vera Supplements in 2024

Aloe vera is an ancient herbal powerhouse that has been used for ages and ages for its medicinal properties. From it's collagen-boosting, silica-rich nature,...