About Tryptophan
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. Largely superseded by 5-HTP supplementation for serotonin/melatonin support. The 1989 eosinophilia-myalgia syndrome outbreak was traced to contamination, not tryptophan itself. No established RDA/UL.
What Tryptophan supports
- Precursor to serotonin and melatonin for sleep support
- May support mood through serotonin synthesis
How much Tryptophan to take
Clinical studies typically use 250–1000 mg of Tryptophan. Older studies used 1-2.4g; largely superseded by 5-HTP which bypasses the rate-limiting tryptophan hydroxylase step.
- Effective range
- 250–1000 mg
Clinical evidence
Limited clinical evidence. Older studies showed reduced sleep latency, but quality was variable and largely superseded by 5-HTP
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