How much tryptophan should be taken depends on the intent behind taking the supplement, along with quite a few other factors, such as pre-existing medical conditions. Consulting with a medical professional is highly recommended before proceeding with taking tryptophan supplements.
Quick Look:
- Tryptophan is an essential amino acid vital in the production of serotonin in the human body.
- Whether for anxiety, depression, sleep, or weight loss, the recommended dosage for tryptophan varies for desired benefits. For example, 1 gram of tryptophan taken 45 minutes before bedtime can improve sleep.
- Risks and side effects are associated with using or misusing tryptophan supplementation. One example is serotonin syndrome, a condition that can be instigated through tryptophan supplements due to its increase in serotonin production.
- As tryptophan is an essential amino acid, it must be consumed through dietary means to reap the benefits of this powerful nutrient. Foods like spirulina and quinoa are rich in amino acids such as tryptophan.
Table of Contents
What Is L-Tryptophan?
Tryptophan is one of the nine essential amino acids crucial for producing proteins in the human body. It directly correlates with brain-signaling chemicals like serotonin, a neurotransmitter that acts as a hormone. But does tryptophan make serotonin?
The amino acid tryptophan does not make the neurotransmitter itself. Instead, tryptophan is the amino acid for serotonin production, stimulating the increase of the hormone in the body.
Tryptophan is the least absorbent amino acid in protein compared to other amino acids. This means that the absorbance of tryptophan through foods is unlikely to produce the required benefits of increased brain serotonin. Instead, it is more productive to consume purified tryptophan, which is connected with benefits such as increased brain serotonin.
How Much Tryptophan Per Day For Best Results
When is the best time of day to take L-tryptophan? How much L-tryptophan to take for the best results? Find out the best dosage of tryptophan for anxiety, depression, and sleep below!
Anxiety
A study examined the effects of low tryptophan on adults in stressful environments.
When placed in a stressful environment with low tryptophan levels, subjects experienced higher rates of anxiety, tension, and nervousness than when tryptophan levels were at a normal range. Results indicated that tryptophan depletion had a direct correlation with anxiety-related mechanisms in the body.
This study provided subjects with 0.8 grams of tryptophan using different sources of the amino acid. It was revealed that only participants who had been supplemented with pure tryptophan and a protein hydrolysate had significant improvements in mood.
Another study examined the use of tryptophan with traditional smoking cessation treatment techniques. Using 50 mg/kg/day of tryptophan, subjects either received tryptophan supplements or none. Subjects that received tryptophan reported lower anxiety and withdrawal symptoms than the placebo group.
According to this study, the recommended L-tryptophan dosage for anxiety is 0.14-3 grams per day.
Depression
Research has revealed that low tryptophan levels are correlated with individuals suffering from depression and other mood disorders. Interestingly enough, individuals with a family history of depressive disorders, participants with major depressive disorders, and individuals with major depressive disorders in remission expressed negative effects in mood state when subjected to lowered tryptophan levels, while healthy adults did not.
So, how much tryptophan per day for depression should someone take?
The L-tryptophan dosage for depression can range anywhere from 2-6 grams per day. Of course, it is highly advised to consult with your doctor before supplementation to avoid potential medical concerns. The best way how to take L-tryptophan for depression is often to split it up into divided doses throughout the day.
Sleep
How much L-tryptophan for sleep would provide the best results? According to one study, taking a 1 gram L-tryptophan dosage for sleep productively decreases the time it takes to fall asleep.
The study goes on to explain how to take L-tryptophan for sleep. It states that taking 1 gram of tryptophan 45 minutes before bedtime can promote sleep for individuals who have mild insomnia. This dosage is perfect because it does not harm sleep architecture or affect alertness the following day.
Weight Loss
Research on the benefits of tryptophan for weight loss varies. One study presented that tryptophan drastically reduced food intake because of a significant decrease in satiety and satiation. Fewer calories consumed often result in weight loss, hence the association between L-tryptophan and weight loss.
Another study discovered that tryptophan and kynurenine were negatively correlated with disturbed glucose metabolism. It was shown that high concentrations of tryptophan were profoundly higher in prediabetes and metabolically unhealthy obesity. Continuing its discovery, increased tryptophan catabolism and decreased serotonin production were associated with body fat mass and BMI found in children and adolescents suffering from severe obesity.
Based on the issue of conflicting information, proceeding with recommendations for L-tryptophan dosage for weight loss or the use of tryptophan supplementation for weight loss may be ineffective. It is advised to first speak with a medical professional before starting supplementation.
Summary of Benefits of Dietary Tryptophan Supplements
Source: EverFlex Survey, 2024
According to our research, more people reported finding benefits in reduced anxiety from tryptophan use than anxiety or sleep. Right behind the benefits of tryptophan supplementation for reduced anxiety was improved sleep.
“Other” represents individuals who reported not having used tryptophan before or those who did not find any benefit from tryptophan use.
How to Take L-Tryptophan Essential Amino Acid
For the amino acid L-tryptophan, when to take the amino varies depending on the reason for taking the supplement. For example, if taking L-tryptophan for sleep, it is best to take the supplement 45 minutes before bedtime.
When taking tryptophan for anxiety or depression, dosages are recommended to be split up throughout the day in equally divided doses. The tryptophan maximum daily dose ranges from 8-12 grams per day.
Recommended intake varies per person, so it is advised to speak with a medical professional before beginning treatment with tryptophan supplements.
Risks of Tryptophan Deficiency or Surplus
There are potential adverse effects of tryptophan that it is important to be aware of before considering supplementation.
Tryptophan Side Effects & Risks:
- Headache
- Diarrhea
- Drowsiness
- Vomiting
Too little or too much tryptophan can be harmful to the human body. Certain conditions can be caused by either, and being aware of them can be beneficial for avoiding these disorders and syndromes. Talking with your doctor can also help reduce the potential of developing these conditions.
Seasonal Affective Disorder
Seasonal affective disorder (SAD) is a type of depression that occurs during different seasons of the year. Most typically, the seasons most attributed to SAD are fall and winter. This is believed to be due to shorter days and less exposure to sunlight, leading to a chemical change in the brain that can lead to the form of depression known as SAD.
Serotonin is frequently associated with mood, focus, and calm. It is believed that the release of serotonin increases with exposure to sunlight, while at night, the release of the hormone melatonin is triggered. Serotonin and melatonin are often linked and can contribute to mood and sleep quality changes. A reduction in serotonin levels is believed to be one of the elements that causes SAD.
L-tryptophan supplementation is considered to be a beneficial component that can promote improvements in serotonin production and, therefore, a reduction in SAD symptoms.
Epidemic Eosinophilia Myalgia Syndrome
During the epidemic in 1989, people who developed eosinophilia-myalgia syndrome were most often people who took supplements that contained 5-HTP or L-tryptophan. Today, this condition is extremely rare, and most of the people afflicted with the syndrome are women.
Manufactured L-tryptophan supplementations instigated the cause of the epidemic of eosinophilia-myalgia syndrome. Later on, it was discovered through epidemiological and chemical investigations that contaminated L-tryptophan supplements were the actual cause, though the exact contaminant was never pinpointed.
Sleep & Mood Disorders
Poor dietary intake of tryptophan is related to sleep and mood disorders, from anxiety and depression to insomnia. As tryptophan is an essential amino acid that is not naturally synthesized by the human body, it must be consumed through dietary means.
Taking one low dose tryptophan supplement 60-90 minutes before bed improved feelings of happiness in subjects in this study. Supplementing with tryptophan has also been shown to improve and induce sleep in individuals who have mild insomnia and reduce symptoms of anxiety.
Serotonin Syndrome
Serotonin syndrome is a condition caused by the use of serotonergic drugs. The condition can be potentially life-threatening, with symptoms ranging from diarrhea and hallucinations to vomiting and high blood pressure.
As L-tryptophan can increase serotonin production and, therefore, levels of the hormone, it is considered a cause of serotonin syndrome. Consulting with a medical professional is crucial before beginning tryptophan supplementation to prevent any negative conditions such as serotonin syndrome.
Top Foods Rich With Amino Acids & Essential Amino Acid Tryptophan
Want to know how to increase tryptophan through foods? Then, consider increasing tryptophan intake through a rich diet of nutritious foods such as spirulina and quinoa.
Eating foods rich in amino acids is vital for supporting an ideal quality of life and everyday functions of the human body. To support this, healthy adults must consume the necessary tryptophan intake and other important nutrients.
Individuals who have difficulty consuming the recommended intakes of these nutrients often lean towards consuming dietary supplements to benefit from these nutrients. Consuming tryptophan foods like the ones listed below will boost the nutritious benefits of this critical amino acid.
Best Tryptophan Foods:
- Quinoa
- Chicken
- Oats
- Buckwheat
- Turkey
- Spirulina
FAQs
How long does L-tryptophan stay in your system?
The body can metabolize 1 gram of tryptophan before the end of the night. It’s important to remember that everyone is different, so for some, it can take longer; for others, it’s shorter for how long tryptophan lasts.
How long does it take for tryptophan to work?
The form of supplement determines how quickly tryptophan can begin working. A liquid is already broken down, making it more efficient for the body to metabolize quickly. A capsule or pill will require the body to break it down before it can begin distributing the tryptophan benefits.
Typically, it takes about 20-30 minutes for tryptophan to be absorbed into the human body.
Is tryptophan bad for your liver?
Though there are many benefits from the essential amino acid tryptophan, there are some risks associated with its supplementation. For example, excess tryptophan supplementation can cause fatty liver.
