(The rest can be found at: Tryptophan / 5 HTP)
An essential amino acid, tryptophan is the least abundant amino acid found in foods. It is used by the brain to produce serotonin; it is a natural relaxer, helps alleviate insomnia, reduces anxiety and depression and helps treat migraine headaches. The richest dietary sources include fish, meat, dairy, eggs, nuts and wheat germ, but tryptophan tends to be deficient in most dietary proteins.
High corn diets have been associated with outright deficiency symptoms. The RDA for tryptophan is 0.2gm per day, while the average daily intake is 1-1.5gm per day. The therapeutic range is up to 4gm per day, and medical supervision of treatment can be helpful.
Tryptophan is often given with vitamin B6 and magnesium away from meals with a small amount of carbohydrate to facilitate uptake by the brain. To aid in sleep, much of the dose is given before going to bed. If more of a daytime action is being sought, the bulk can be given in the morning.
Tryptophan is metabolized into niacin, melatonin and serotonin and has relaxing and calming effects.
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