L-Tryptophan vs Tryptophan for sleep
Short answer: For sleep, more users report improvement with L-Tryptophan — 89% of 54 reports, versus 84% of 31 for Tryptophan.
L-Tryptophan has 18 meta-analyses and 117 randomized trials on PubMed; Tryptophan has 274 and 818.
Based on 238 reports about L-Tryptophan and 149 about Tryptophan. Not medical advice.
| L-Tryptophan Supplement | Tryptophan Supplement | |
|---|---|---|
| Users say it helped | 61%helped67 reports · medium confidence | 53%helped48 reports · medium confidence |
| Verdict | Mostly positive | Mixed |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 18 / 117 | 274 / 818 |
| Mainly used for | ||
| Sleep % reporting improvement | 89% (54) | 84% (31) |
| Mood % reporting improvement | 95% (37) | 79% (19) |
| Anxiety % reporting improvement | 77% (13) | 56% (9) |
| Common side effects | drowsiness, vivid dreams, death, anxiety | vivid dreams, anxiety, prolonged effects, emotional blunting |
| Typical dose reported | 1000 mg / before sleep | 1000-2000 mg / bedtime |
L-TryptophanFull L-Tryptophan profile →
Latest review conclusion
Trp supplementation, especially at ≥1 g can help improve sleep quality.
Nutr Rev, 2022 ↗What a user said
“L-Tryptophan has given me the most relaxation / anti-anxiety out of the aminos I've tried.”
TryptophanFull Tryptophan profile →
Latest review conclusion
Trp supplementation, especially at ≥1 g can help improve sleep quality.
Nutr Rev, 2022 ↗What a user said
“I personally respond to tryptophan better than 5HTP...I take 1000mg of tryptophan...3x a day before meals and it helps me immensely.”
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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