Nutr Rev · 2022
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regressionConclusion: Trp supplementation, especially at ≥1 g can help improve sleep quality.
Does L-Tryptophan help with sleep?
Yes, for most people. 89% of 54 people who reported on L-Tryptophan for sleep say it improved. 7% noticed no change and 4% say it got worse. That is above the typical result for sleep (82% across 71 options).
Sleep: what users report
89%better54 reports · medium confidence
48 better4 no change2 worse
Ranked #13 of 71 for sleep.
What people say about L-Tryptophan and sleep
“L-tryptophan makes me sleep deeper, and I wake up feeling more content.”
“I've felt like I'm on a microdose of LSD that's slightly too large lol. I feel that unique uncomfortable feeling where my atoms feel like they're vibrating a bit too quickly.”
“I am currently taking a nighttime stack to help me sleep: L-Tryptophan, Chelated Magnesium, Valerian & Magnolia Bark. This is helping me get through the night with minimal discomfort.”
“I am taking ZMA, 1000 mg L-Tryptophan and 250mcg Melatonin and that seems to improve my sleep quality considerably.”
What the research says
AResearch: Strong18 meta-analyses · 117 trials on PubMed
Cochrane Database Syst Rev · 2014
Pharmacotherapy for sleep bruxismSide effects people mention
drowsiness 5vivid dreams 3death 1anxiety 1increased appetite 1
What else is L-Tryptophan used for?
Information only — not medical advice. How we count