Tryptophan
Essential amino acid behind serotonin and sleep.
What is Tryptophan?
Tryptophan is an essential amino acid best known as the precursor to serotonin — a neurotransmitter that influences mood — and from there to melatonin, the sleep hormone. The body also uses tryptophan to help make niacin (vitamin B3).
Health benefits of Tryptophan
- Raw material for serotonin, which supports mood and calm
- Converted onward to melatonin, which regulates sleep
- Helps the body produce niacin (vitamin B3)
- A building block for proteins throughout the body
Top food sources of Tryptophan
See full rankingTurkey and other poultry, dairy, eggs, fish, oats, seeds and soy. Values shown per 100 g.
Sea lion, Steller, meat with fat (Alaska Native)
1,600 mg
Egg, white, dried, powder, glucose reduced
1,266 mg
Sea lion, Steller, kidney (Alaska Native)
1,200 mg
Egg, white, dried, flakes, glucose reduced
1,181 mg
Soy protein isolate
1,116 mg
Soy protein isolate, potassium type
1,116 mg
Soy protein isolate, potassium type, crude protein basis
1,116 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
1,100 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
1,100 mg
Seeds, sesame flour, low-fat
1,097 mg
Egg, white, dried
999 mg
Seaweed, spirulina, dried
929 mg
How much Tryptophan do you need?
There is no FDA Daily Value for individual amino acids. The WHO estimate is about 4 mg per kg of body weight per day — the smallest amino-acid requirement.
Tryptophan deficiency
Low intake is unusual on a normal diet; severe shortfalls combined with low niacin are linked to the deficiency disease pellagra.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Tryptophan do?
Tryptophan is an essential amino acid best known as the precursor to serotonin — a neurotransmitter that influences mood — and from there to melatonin, the sleep hormone. The body also uses tryptophan to help make niacin (vitamin B3).
How much Tryptophan do I need per day?
There is no FDA Daily Value for individual amino acids. The WHO estimate is about 4 mg per kg of body weight per day — the smallest amino-acid requirement.
Which foods are highest in Tryptophan?
Per 100 g, some of the richest sources are Sea lion, Steller, meat with fat (Alaska Native), Egg, white, dried, powder, glucose reduced, Sea lion, Steller, kidney (Alaska Native), Egg, white, dried, flakes, glucose reduced, Soy protein isolate.
What happens if I don't get enough Tryptophan?
Low intake is unusual on a normal diet; severe shortfalls combined with low niacin are linked to the deficiency disease pellagra.