Best Tryptophan for Sleep
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Clinical dose: 250–1000 mg
How Tryptophan supports sleep
For sleep support, Tryptophan is a supporting ingredient backed by research. L-Tryptophan is an essential amino acid and precursor to serotonin and melatonin. Older studies showed reduced sleep latency at 1-2.4g, but quality was variable. In clinical studies, tryptophan precursor to serotonin and melatonin for sleep support.
Effective dosing
Most evidence supports 250–1000 mg of tryptophan daily. Older studies used 1-2.4g; largely superseded by 5-HTP which bypasses the rate-limiting tryptophan hydroxylase step. Products below this range may not deliver meaningful results.
Clinical research
Tryptophan has limited clinical evidence for sleep benefits. Older studies showed reduced sleep latency, but quality was variable and largely superseded by 5-HTP Learn more
