Tryptophan — answers to L-tryptophan
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An essential amino acid obtained from dietary protein, and a precursor the body uses to make serotonin and melatonin.
Why it’s used
Taken to support sleep and mood.
What the evidence is for
shortening time to sleep onset in short-term studies.
What the evidence says
NIH ODS material on sleep-related supplements notes that some short-term studies suggest tryptophan supplementation may modestly shorten the time it takes to fall asleep, but overall trial evidence is limited, aging, and inconsistent.
Dose studied
1–2 g — doses used in short-term sleep-onset studies.
Context
Short-term studies on sleep onset have generally used doses in the range of about 1 to 2 g taken before bedtime.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.