Tryptophan

Tryptophan is an essential amino acid that is necessary for the production of vitamin B3 (niacin). It is used by the brain to produce serotonin, a necessary neurotransmitter that transfers nerve impulses from one cell to another and is responsible for normal sleep. Consequently, tryptophan helps to combat depression and insomnia and to stabilize moods. Tryptophan helps to control hyperactivity in children, alleviates stress, is good for the heart, aids in weight control by reducing appetite, and enhances the release of growth hormone. Tryptophan is good for migraine headaches, and may reduce some of the effects of nicotine. A sufficient amount of vitamin B6 (pyridoxine) is necessary for the formation of tryptophan, which, in turn, is required for the formation of serotonin. A lack of tryptophan and magnesium may contribute to coronary artery spasms.

The best dietary sources of tryptophan include brown rice, cottage cheese, bananas, meat, peanuts, and soy protein. This amino acid is not available in supplement form in the United States. In November of 1989, the U.S. Centers for Disease Control (CDC) reported evidence linking L-tryptophan supplements to a blood disorder called eosinophilia-myalgia syndrome (EMS). Several hundred cases of this illness-which is characterized by an elevated white blood cell count and can also cause such symptoms as fatigue, muscular pain, respiratory ailments, edema, and rash-were reported, and at least one death was attributed to the outbreak. After the CDC established an association between the blood disorder and products containing L-tryptophan in New Mexico, the U.S. Food and Drug Administration first warned consumers to stop taking L-tryptophan supplements, then recalled all products in which L-tryptophan was the sole or a major component. Subsequent research showed that it was contaminants in the supplements, not the tryptophan, that was probably responsible for the problem, but tryptophan supplements are still banned from the market in the United States.

Where is it found ?

Tryptophan is found in: bananas, brown rice, cottage cheese, dried dates, fish, milk, meat, peanuts, turkey and protein rich-foods.

How much to take

L-tryptophan is available through your doctor. When taking it, you should also take a balanced and complete B -complex vitamin formula that has at least 50 to 100 mg of B1, B2 and B6 with your first or last meal of the day. To induce sleep, take 500 mg of tryptophan a half hour before bed with vitamin B6 (100 mg), niacinamide (100 mg) and chelated or citrated magnesium (120 to 130 mg). Take it with juice or water, but not protein. As a relaxant, take between meals, during the day, with water or juice, but not protein nor milk. Single dosages over 2000 mg (2 grams) are not recommended.

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