😴 Sleep · Moderate evidence
L-Tryptophan
Sleep · serotonin · mood · appetite regulation. People take it for:
- Serotonin precursor
- Melatonin production
- Sleep quality improvement
- Mood stabilization
- Appetite and carbohydrate craving reduction
Why it works
L-Tryptophan is an essential amino acid that converts to serotonin and melatonin. Supports sleep quality, mood, and appetite regulation. More gradual than 5-HTP.
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How to take L-Tryptophan
Best time to take
30–60 minutes before bed on an empty stomach or with carbohydrates
Suggested dose
500–2,000mg at bedtime
Side effects and risks
- Do not combine with SSRIs or MAOIs — serotonin syndrome risk
- May cause drowsiness
- Take away from high-protein meals for best absorption
L-Tryptophan interactions
Caution5-HTP
L-tryptophan converts into 5-HTP in the body, so taking both is taking the same thing twice. Pick whichever suits you and drop the other.
Related supplements
Medical disclaimer: Nothing on Stack Ritual constitutes medical advice. The information provided is for educational purposes only. Always consult your doctor or a qualified healthcare provider before beginning, changing, or stopping any vitamin, supplement, or wellness regimen.