Ashwagandha vs L-Tryptophan for sleep
Short answer: For sleep, more users report improvement with L-Tryptophan — 89% of 54 reports, versus 77% of 233 for Ashwagandha.
Ashwagandha has 48 meta-analyses and 59 randomized trials on PubMed; L-Tryptophan has 18 and 117.
Based on 2,447 reports about Ashwagandha and 238 about L-Tryptophan. Not medical advice.
| Ashwagandha Supplement | L-Tryptophan Supplement | |
|---|---|---|
| Users say it helped | 44%helped1,321 reports · high confidence | 61%helped67 reports · medium confidence |
| Verdict | Mixed | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 48 / 59 | 18 / 117 |
| Mainly used for | ||
| Anxiety % reporting improvement | 88% (881) | 77% (13) |
| Mood % reporting improvement | 53% (446) | 95% (37) |
| Sleep % reporting improvement | 77% (233) | 89% (54) |
| Libido % reporting improvement | 62% (127) | — |
| Energy % reporting improvement | 53% (125) | — |
| Common side effects | anhedonia, drowsiness, fatigue, depression | drowsiness, vivid dreams, death, anxiety |
| Typical dose reported | 800-1600 mg / after dinner | 1000 mg / before sleep |
The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant.
Phytother Res, 2022 ↗“I paired it with maca and ashwaganda and it legit felt like a steroid cycle.”
Trp supplementation, especially at ≥1 g can help improve sleep quality.
Nutr Rev, 2022 ↗“L-Tryptophan has given me the most relaxation / anti-anxiety out of the aminos I've tried.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate