Ways to Support Optimal Levels of Tryptophan in the Body
by Shelby Burns, MS, RDN/LDN
Tryptophan, one of the metabolites that Ixcela tests, serves several purposes in the body. It is used by gut bacteria to manufacture other important metabolites, including serotonin, kynurenine, total indoxyl sulfate, and the indole metabolites (indole-3-propionic acid, indole-3-acetic acid, and indole-3-lactic acid), which is why adequate—but not excessive—intake is essential. These metabolites help to regulate appetite, mood, the sleep/wake cycle, pain, and more. Tryptophan is an essential amino acid, which means we need to include it in the diet. Fortunately, it is found in a variety of protein-rich plant- and animal-based foods.
Tryptophan out of range?
If tryptophan is below optimal levels, use the list below to increase intake of tryptophan-rich foods. Low levels of tryptophan can be linked to sleep difficulty and an inability to support protein synthesis.
If tryptophan is above optimal levels, use the list below to monitor intake of tryptophan-rich foods. Consider reducing protein intake and increasing fiber intake. Leafy green vegetables are especially beneficial. A diet rich in fibrous foods is important for the utilization of tryptophan by the gut microbiome and will help to support the gut bacteria that are needed for metabolizing tryptophan into the secondary metabolites listed above.
Tryptophan-Rich Foods
Food |
L-Tryptophan (mg) |
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Chicken breast (6 oz.) |
687 mg |
|
Steak (beef, 6 oz.) |
636 mg |
|
Pork (chop, 6 oz.) |
627 mg |
|
Tofu (1 cup) |
592 mg |
|
Salmon fillet (6 oz.) |
570 mg |
|
Tuna fillet (6 oz.) |
570 mg |
|
Cod fillet (6 oz.) |
461 mg |
|
Mackerel fillet (6 oz.) |
454 mg |
|
Soybeans/edamame (1 cup cooked) |
416 mg |
|
Canned sardines (1 cup) |
411 mg |
|
Lamb (roast, 3 oz.) |
353 mg |
|
Tempeh (1 cup) |
322 mg |
|
Lobster (3 oz.) |
313 mg |
|
Pumpkin seeds (6 tablespoons) |
300 mg |
|
Whey protein powder
|
Varies depending on source and brand
|
|
Chicken leg (3 oz.) |
264 mg |
|
Spirulina (3 tablespoons) |
220 mg |
|
Milk (dairy, 16 oz.) |
211 mg |
|
Red kidney beans (1 cup cooked) |
198 mg |
|
Pinto beans (1 cup cooked) |
185 mg |
|
Plant-based protein powder (See package for serving size.) |
Varies depending on source and brand about 185–350 mg |
|
Black beans (1 cup cooked) |
181 mg |
|
Cottage cheese (¼ cup/2 oz.) |
166 mg |
|
Chickpeas/garbanzo beans (1 cup) |
139 mg |
|
Cheese (cheddar/mozzarella/Parmesan, 1 oz.) |
120–160 mg |
|
Hamburger patty (97% lean beef, 3 oz.) |
114 mg |
|
Oatmeal (1 cup cooked) |
100 mg |
|
Quinoa (1 cup cooked) |
95 mg |
|
Whole wheat pasta (1 cup cooked) |
95 mg |
|
Eggs (free-range, 1 large) |
77 mg |
|
Greek yogurt (1 cup/8 oz.) |
74 mg |
|
Peanut butter (2 tablespoons) |
73 mg |
|
Broccoli (1 cup chopped) |
30 mg |
About the Author
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Registered Dietitian Nutritionist Shelby Burns has been in the fitness and nutrition industries for more than ten years. Shelby, who has personally struggled with gut issues, believes that exceptional wellness starts from within. Her passion for helping people prioritize their health shines through as she assists Ixcela clients in making diet and lifestyle shifts that result in renewed energy, better sleep, and improved digestion. |
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Interested in learning more about Ixcela? Check out Ixcela’s test, to receive personalized nutrition, supplement, mindfulness, and fitness fitness recommendations based on the metabolites we test to improve energy, GI health, mood, and overall wellbeing.
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