Dream-boosting foods

Tryptophan is one of the 22 standard amino acids, which is essential in the human diet, because it cannot be synthesised by the organism. This means that it must be consumed - it is not produced naturally by the body. Amino acids such as tryptophan act as building blocks for protein biosynthesis, and specifically, tryptophan functions as a biochemical precursor for compounds such as serotonin (a neurotransmitter, which is in turn converted to melatonin), niacin (Vitamin B3, in the liver) and auxin (a phytohormone). The disorder, fructose malabsorption causes improper absorption of tryptophan in the intestine and reduced levels of tryptophan in the blood, as well as depression. 

Tryptophan is a routine constituent found in most proteins, in addition to a variety of other food sources which I discuss further in this article. Where I am able to find information as to the tryptophan quantities in each particular food source, I will include this. Tryptophan is available in health food shops as a dietary supplement. Clinical studies have produced mixed results as to the effectiveness of tryptophan as a sleep aid, but it has been shown significant effectiveness in treating various conditions caused by a lack of serotonin in the brain and some promise as an antidepressant on its own, or as an augmenter for other antidepressant medications. 5-HTP (see my earlier post on 5-HTP as a lucid dream supplement) is a metabolite of tryptophan which has been suggested as a possible treatment for epilepsy and depression as it easily crosses the blood-brain barrier and is readily decarboxylated into serotonin. 

Apparently, low levels of tryptophan are linked to poor dream recall. The recommended dietary intake of tryptophan is 392mg for men and 322mg for women, assuming a normal protein intake. Some doctors prescribe 5g of  'theraputic' tryptophan without ill effect and there is no prescribed upper limit for ingestion, but in 1989 there was a scare when 1,500 incidences of permanent disability and 37 cases of death caused by the neurological disorder, eosinophilia-myalgia syndrome (EMS), which was traced to a contaminated batch of L-tryptophan, supplied by Japanese manufacturer, Showa Denko KK. The contamination was believed to be the result of genetically-engineered bacteria, leading to GM-protesters claiming it was the production technique which was responsible for the outbreak.

Vitamin B6 is also a great dietary supplement (see my earlier post on Vitamin B6 as a lucid dream supplement) because it converts tryptophan into serotonin and niacin, contributing to a regulation of sleep patterns, appetite and mood It is also essential for proper maintenance of red blood cell metabolism and has important functions for the immune and nervous systems, as well as lowering the risk of cardiac problems, depression and some skin disorders. Double-blind studies have shown that a daily intake of 250mg of Vitamin B6 (also known as pyridoxine, pyridoxal or pyridoxamine) can significantly increase dream content, including vividness, bizarreness, emotion and colour perception. This amount is in excess of the daily recommended intake for adults, which is 100mg. Many people will receive their full daily amount from diet alone and the study referred to above was only carried out for a period of 3 days, although casual dream experimenters may require adjustment to the amount or period of supplementary Vitamin B6 to get a noticeable effect.

Almonds
0.28g of trytophan per 100g
32.63mg of choline per 100g

Angelica
25.12ng of melatonin per 100g

Apple 
1 apple = 0.13g of trytophan

Asparagus
0.02g of tryptophan per 100g
76.62ng of melatonin per 100g
20.71mg of choline per 100g

Avocado
1 avocado = 0.03g of tryptophan
0.29mg of Vitamin B6 per 100g

Banana
0.01g of tryptophan per 100g
31.40ng of melatonin per 100g (under-ripe)/18.50ng of melatonin per 100g (ripe)
0.37mg of Vitamin B6 per 100g

Barley
0.1g of tryptophan per 100g
87.30ng of melatonin per 100g

Beef
0.23g of tryptophan per 100g
0.68mg of Vitamin B6 per 100g
65.1mg of choline per 100g

Broccoli
0.01g of tryptophan per 100g
26.67ng of melatonin per 100g
27.58mg of choline per 100g

Brussels sprouts
16.88ng of melatonin per 100g
27.93mg of choline per 100g

Buckwheat (roasted)
0.35mg of Vitamin B6 per 100g

Bulgur wheat (cooked)
0.08mg of Vitamin B6 per 100g

Cashew nuts
0.29g of tryptophan per 100g
0.26mg of Vitamin B6  per 100g

Cauliflower
0.01g of tryptophan per 100g
21.38mg of choline per 100g

Cheddar cheese
0.36g of tryptophan per 100g

Chia seeds
0.7g of tryptophan per 100g

Chicken
0.24 - 0.49g of tryptophan per 100g
0.15mg of Vitamin B6 per 100g
85.30mg of choline per 100g

Chickpeas
0.19g of tryptophan per 100g
0.47mg of Vitamin B6 per 100g

Chilli peppers (hot)
0.51mg of Vitamin B6 per 100g

Chocolate (bitter)
0.13g of tryptophan per 100g

Cocoa powder (unsweetened)
0.28g of tryptophan per 100g

Cod
0.70g of tryptophan per 100g
79.70mg of choline per 100g

Collard greens
0.11mg of Vitamin B6 per 100g
32.17mg of choline per 100g

Corn
187.80ng of melatonin per 100g

Cornflour
0.49g of tryptophan per 100g

Cottage cheese
0.27g of tryptophan per 100g

Cucumber
5.93ng of melatonin per 100g

Dried fruit
Apricot = 0.14mg of Vitamin B6 per 100g
Prune = 0.75mg of Vitamin B6 per 100g
Raisins = 0.32mg of Vitamin B6 per 100g

Eggs (chicken)
0.17g of tryptophan per 100g
1 egg = 146.90mg of choline 

Flax seeds (ground)
0.47g of tryptophan per 100g
0.47mg of Vitamin B6 per 100g

Fenugreek seeds (methi)
0.5g of tryptophan per 100g

Garlic
1.24mg of Vitamin B6 per 100g

Ginger (root)
142.30ng of melatonin per 100g

Grapes
Green = 1.71 - 1.92ng of melatonin per 100g & skin only = 3.24ng od melatonin per 100g/purple = 1.94 - 2.27ng of melatonin per 100g & skin only = 1.42ng of melatonin per 100g

Green beans
0.02g of tryptophan per 100g
9.32mg of choline per 100g

Gruyere cheese
0.33g of tryptophan per 100g

Halibut
0.30g of tryptophan per 100g
0.55mg of Vitamin B6 per 100g

Hazelnuts
0.56mg of Vitamin B6 per 100g

Herring
0.30mg of Vitamin B6 per 100g

Kale
0.27mg of Vitamin B6 per 100g

Kidney beans
0.18g of tryptophan per 100g
23.80mg of choline per 100g

Lamb/mutton
0.21g of tryptophan per 100g

Leeks
0.11mg of Vitamin B6 per 100g

Lima beans
0.07g of tryptophan per 100g
0.12mg of Vitamin B6 per 100g

Liver (cow)
150 - 172g of tryptophan per 100g
1.03mg of Vitamin B6 per 100g
333.69mg of choline per 100g

Macadamia nuts
0.58mg of Vitamin B6 per 100g

Mackerel
0.47g of tryptophan per 100g

Milk (cow)
0.08g of tryptophan per 100g
173mg of choline per 100g

Millet
0.03 g of tryptophan per 100g

Mint (fresh)
49.95ng of melatonin per 100g

Molasses
0.67mg of Vitamin B6 per 100g

Mung beans
0.1g of tryptophan per 100g

Mushrooms
0.01g of tryptophan per 100g
7.02mg of choline per 100g

Mustard greens
0.01g of tryptophan per 100g

Mustard seeds
White mustard: 378ng of melatonin per 100g/black mustard: 258ng of melatonin per 100g

Oats
0.23g of tryptophan per 100g
79.13ng of melatonin per 100g
0.29mg of Vitamin B6 per 100g

Octopus
0.65mg of Vitamin B6 per 100g

Olives
Black = 8.94ng of melatonin per 100g/green = 8.36ng of melatonin per 100g

Onions
0.01g of tryptophan per 100g

Orange
1 orange = 0.17g of tryptophan

Parmesan cheese
0.56g of tryptophan per 100g

Peas
0.02g of tryptophan per 100g
18.03mg of choline per 100g

Peas (dried)
0.26g of tryptophan per 100g

Peach
1 peach = 0.02g of tryptophan

Peanuts
0.08g of tryptophan per 100g
116.70ng of melatonin per 100g
0.3mg of Vitamin B6 per 100g
33.95mg of choline per 100g

Peanut butter (smooth)
0.55mg of Vitamin B6 per 100g

Peppers (green)
0.22mg of Vitamin B6 per 100g

Perch
0.21g of tryptophan per 100g

Pheasant
0.75mg of Vitamin B6 per 100g

Pistachio nuts
0.28g of tryptophan per 100g
1.12mg of Vitamin B6 per 100g

Pomegranate
21ng of melatonin per 100g

Poppy seeds
1ng of melatonin per 100g

Pork
0.25g of tryptophan per 100g
0.79mg of Vitamin B6 per 100g

Potatoes
0.02g of tryptophan per 100g
0.31mg of Vitamin B6 per 100g

Prawn/shrimp
0.29 - 0.33g of tryptophan per 100g
135.22mg of choline per 100g

Pumpkin seeds
0.68g of tryptophan per 100g
0.14mg of Vitamin B6 per 100g

Quinoa 
Uncooked: 0.17g of tryptophan per 100g/cooked: 0.05g of tryptophan per 100g
52.47mg of choline per 100g

Radish
0.5ng of melatonin per 100g

Rice
Brown: 0.10g of tryptophan per 100g/white: 0.03g of tryptophan per 100g
149.80ng of melatonin per 100g
4.07mg of Vitamin B6 per 100g

Sage (dried)
2.69mg of Vitamin B6 per 100g

Salmon
0.22g of tryptophan per 100g
0.82mg of Vitamin B6 per 100g
72mg of choline per 100g

Sardines
0.47g of tryptophan per 100g
60mg of choline per 100g

Scallops
0.43g of tryptophan per 100g
110.70mg of choline per 100g

Sesame Seeds
0.37g of tryptophan per 100g

Shiitake mushrooms
0.97mg of Vitamin B6 per 100g
23.53mg of choline per 100g

Snapper (red)
0.38g of tryptophan per 100g

Sour cherry juice
17,353ng of melatonin per 100g

Soybeans
0.59g of tryptophan per 100g
0.06mg of Vitamin B6 per 100g
116mg of choline per 100g

Soy milk

0.5g of tryptophan per 100g

Soy sauce

0.03g of tryptophan per 1 tablespoon

Spinach
0.07g of tryptophan per 100g
0.24mg of Vitamin B6 per 100g
15.64mg of choline per 100g

Spirulina/seaweed
0.93g of tryptophan per 100g

Squash
0.01g of tryptophan per 100g
0.22mg of Vitamin B6 per 100g
6.27mg of choline per 100g

Strawberries
21ng of melatonin per 100g

Sunflower seeds
0.30g of tryptophan per 100g
4.26ng of melatonin per 100g
1.35mg of Vitamin B6 per 100g

Sweet potato
0.29mg of Vitamin B6 per 100g

Swordfish
0.54mg of Vitamin B6 per 100g

Tamarind
0.02g of tryptophan per 100g

Tea (black)
40.50ng of melatonin per 100g

Tea (green)
9.20ng of melatonin per 100g

Tofu
0.12g of tryptophan per 100g
0.5mg of Vitamin B6 per 100g
31.30mg of choline per 100g

Tomatoes
52.95ng of melatonin per 100g
0.11mg of Vitamin B6 per 100g
5.32mg of choline per 100g

Tuna
0.36 - 0.40g of tryptophan per 100g
1.04mg of Vitamin B6 per 100g
77.60mg of choline per 100g

Turkey
0.24 - 0.38g of tryptophan per 100g
0.81mg of Vitamin B6 per 100g
83.40mg of choline per 100g

Venison
0.38g of tryptophan per 100g
0.76mg of Vitamin B6 per 100g

Walnuts
0.17g of tryptophan per 100g
270ng of melatonin per 100g
0.58mg of Vitamin B6 per 100g

Wheat flour (white)
0.13g of tryptophan per 100g

Wheat germ
1.30mg of Vitamin B6 per 100g
89.06mg of choline per 100g

Whey powder
0.58mg of Vitamin B6 per 100g

Wine (red)
1ng of melatonin per 100g

Yeast
1.50mg of Vitamin B6 per 100g

Yoghurt
0.7g of tryptophan per 100g

There are many other food sources which are rich in dream-inducing nutrients, such as tryptophan, melatonin and Vitamin B6, but those included above are generally stated as containing the highest levels. In order to fully attain the highest quality of these nutrients, it is essential that food should be at its freshest and prepared cleanly (without extra additives and not overcooked). I will upload some further articles on dream nutrition and supplements and maybe some of my own dream-boosting recipe ideas.