What is L-tryptophan?

L-tryptophan is an essential amino acid that our body needs for normal growth and development. It serves as a precursor for the neurotransmitter serotonin, which plays a crucial role in regulating mood, sleep, and appetite. As an essential amino acid, L-tryptophan cannot be synthesized by the body and must be obtained through dietary sources or supplements.

Where does L-tryptophan come from?

L-tryptophan is naturally present in a variety of foods, including turkey, chicken, milk, cheese, yogurt, eggs, soy products, and certain nuts and seeds. In addition, it is available in supplement form, typically as a capsule or tablet.

What are the effects of L-tryptophan?


  • Improved sleep quality
  • Reduced anxiety and stress
  • Mood enhancement
  • Alleviation of symptoms in depression


  • Reduced appetite and food cravings
  • Support for muscle recovery and growth

How to use L-tryptophan?

L-tryptophan supplements can be taken orally with or without food. For optimal results, it is often recommended to take L-tryptophan supplements 30-60 minutes before bedtime to improve sleep quality.

How much L-tryptophan to use?

When trying out new supplements it is wise to start with a lower dose and–depending on the experienced effects–increase or decrease the dosage accordingly

Typical dosages of L-tryptophan range from 50 mg for mild effects to 500 mg for stronger effects. It is essential to consult with a healthcare professional before starting any new supplement regimen, as individual needs and tolerances may vary.

What are the side effects of L-tryptophan?

Possible side effects of L-tryptophan supplementation may include drowsiness, headache, nausea, dizziness, and dry mouth. In rare cases, high doses of L-tryptophan may cause a serious condition called eosinophilia-myalgia syndrome (EMS), which is characterized by severe muscle pain and inflammation.

Interactions of L-tryptophan

Most nootropics are relatively safe to use on their own. Combining them with other substances may cause them to suddenly become dangerous or life-threatening.

L-tryptophan may interact with certain medications, including antidepressants, MAO inhibitors, and sedatives. It is crucial to consult with a healthcare professional before starting any new supplement, especially if you are currently taking medications or have existing health conditions.

Other namesTryptophan
EffectsSleep, Anxiety Reducing