Tryptophan is an essential amino acid closely linked to mood and sleep. Learn what it is used for, how it works, how to take it, and what precautions to take.
What is tryptophan and what is it used for?
Tryptophan is an essential amino acid: the body cannot make it, so it must come from food. It is important because it is the precursor to serotonin (the wellbeing neurotransmitter) and, from there, melatonin, the hormone that regulates the sleep-wake cycle. This is why tryptophan is mainly used to support mood and restorative rest.
Tryptophan benefits
- It contributes to the production of serotonin and melatonin.
- It supports emotional wellbeing and helps the body cope with stress.
- It promotes sleep onset.
- It plays a role in appetite regulation.
How to take tryptophan and dosage
Supplement doses of 500 mg to 2 g per day are used, usually in the afternoon or before bed. For tryptophan to convert into serotonin, vitamin B6, magnesium and a carbohydrate source are needed, so many formulas combine them. You can also increase it through food: see our list of foods rich in tryptophan.
Contraindications and side effects
At high doses it may cause nausea, drowsiness or digestive discomfort. It is important to seek professional advice if taking antidepressants (risk of excess serotonin), during pregnancy or while breastfeeding. Always consult a healthcare professional before supplementing. For deeper rest, glycine and its properties may also help.
Tryptophan for brands and distributors
As a food supplement manufacturer, we formulate tryptophan alone or combined with melatonin, magnesium and vitamin B6 for rest. Tell us your idea to Request a quote.
