Tryptophan is an essential amino acid that your body needs to produce important chemicals like serotonin and melatonin, which help regulate mood and sleep. Since your body can't make tryptophan on its own, you need to get it from your diet. Foods high in tryptophan include both animal and plant-based sources. Animal-based sources are typically richer in tryptophan and include meat, poultry, fish, eggs, cheese, and yogurt. These are called complete proteins because they contain all nine essential amino acids, including tryptophan. Some plant-based sources like quinoa, soy, and buckwheat are also complete proteins. Other good plant-based sources include legumes, nuts, seeds, and certain vegetables and fruits. It's important to have a balanced diet to ensure you're getting enough tryptophan and other essential nutrients. If you're considering tryptophan supplements, consult your doctor first, especially if you have conditions like diabetes or high blood pressure, as supplements can interact with medications.