3 min read
Tryptophan - An Indispensable Dietary Component for the Nervous System
Anna Schmidt
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Diets Premium Expert • 17.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Anna Schmidt | min read 3 min | Scientifically reviewed by a clinical dietitian 17.03.2026 |
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Key Takeaways
We have repeatedly addressed the subject of exogenous amino acids, or substances that are incapable of self-synthesis in our bodies. In this article, we will discuss another one of these amino acids, tryptophan, which is often included in many dietary supplements aimed at improving the functioning of the nervous system and facilitating relaxation and stress reduction.
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What is tryptophan?
Tryptophan, as one of the proteinogenic amino acids, belongs to a group of life-essential compounds. This means that the human body is unable to produce this substance on its own, and it must be obtained through food. In human bodies, tryptophan is a component of protein molecules in blood or milk. The main sources of this amino acid include dried eggs, spirulina, lean dorsal fish meat, soybeans, pumpkin seeds, and parmesan.
The characteristics of tryptophan
L-tryptophan, one of the essential exogenous amino acids, plays a crucial role in human body function. Its primary task is to participate in the conversion of one of the neurotransmitters, serotonin, known as the 'happiness link'. This hormone, similar to dopamine, has a regulating and calming effect on high tensions in the nervous system. Additionally, tryptophan enhances the flow of nervous information, thereby improving concentration. An increase in the serotonin level leads to a significant change in mood and an increase in motivation. Furthermore, tryptophan is an important component in the conversion of tryptamine, some derivatives of which are used as painkillers. The influence of tryptophan on body weight is also significant. A low serotonin level in the body leads to an increase in the desire for carbohydrate-rich foods. Regular intake of tryptophan can prevent dangerous bouts of hunger and help suppress appetite and the desire for sweets. Research shows that tryptophan is also involved in many other physiological processes in the human body.
Provision of tryptophan
Tryptophan, as an amino acid, has been repeatedly subjected to scientific research, which allows us to have guidelines for determining its daily dose. Adults should regularly take at least 0.5 grams per day. Such an amount constitutes the minimum daily requirement for individuals with average physical fitness and a standard nutritional model. Those who actively engage in sports or are on specialized diets have the possibility to increase the basic dose according to their own needs.
Consequences of deficiency and surplus
The absence of endogenous tryptophan increases the risk of deficiency in this amino acid in our diet. The most common causes of insufficient tryptophan levels are poor nutrition and a highly stressful lifestyle. The primary consequence of the deficiency is a worsening of mood due to decreased serotonin levels. Significant deficiencies can lead to serious disorders such as growth disorders, decreased protein levels in the blood, anemia, fatty liver, and muscle degeneration. It is important to remember that supplementation of tryptophan should be done cautiously as excessive consumption of this amino acid can lead to overdose symptoms such as coordination disturbances, headaches, stomach problems, mouth dryness, and drowsiness.
Anna Schmidt
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