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 Tryptophan help with sleep?
Yes, for most people. 84% of 31 people who reported on Tryptophan for sleep say it improved. 6% noticed no change and 10% say it got worse. That is about the typical result for sleep (82% across 71 options).
Sleep: what users report
84%better31 reports · medium confidence
26 better2 no change3 worse
Ranked #42 of 71 for sleep.
What people say about Tryptophan and sleep
“2000mg allowed me to sleep for 9 hours straight for the first time in year ... The problem, deep sleep has plummeted since starting tryptophan.”
“1000 mg Tryptophan together, and it was the worst sleep I've had in a loooong time.”
“What finally helped me stay asleep was tryptophan at bedtime. With MG, sustained release melatonin, and tryptophan, I fall asleep easily, sleep through the night and wake up refreshed.”
“I take Tryptophan 140ml and magnesium citrate powder 5 grams, I implemented this 1 month ago and I feel that I rest more”
What the research says
AResearch: Strong274 meta-analyses · 818 trials on PubMed
Nutrients · 2025
Dietary Supplement Interventions and Sleep Quality Improvement: A Systematic Review and Meta-AnalysisConclusion: These findings suggest that tryptophan, vitamin D, omega-3, zinc, and antioxidants may enhance sleep quality by decreasing SL, and WASO increases SE and extends TST, respectively.
Nutr Rev · 2024
Nutritional interventions in treating menopause-related sleep disturbances: a systematic reviewSide effects people mention
vivid dreams 3anxiety 2prolonged effects 1emotional blunting 1emotional numbness 1
What else is Tryptophan used for?
Information only — not medical advice. How we count