Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Amino acids, particularly L-tryptophan and glycine, have been studied for their potential role in supporting or treating insomnia. L-tryptophan is a precursor to serotonin, which is further converted to melatonin, a hormone that regulates sleep-wake cycles. Several clinical trials have examined L-tryptophan supplementation, with some showing modest improvements in sleep latency and quality, especially in cases of mild insomnia. Glycine, another amino acid, has also been investigated; research indicates that taking glycine before bedtime may improve subjective sleep quality and reduce the time it takes to fall asleep.

However, the overall quality and quantity of the evidence is moderate at best. While some studies support the use of these amino acids, the effect sizes are generally small, and there is a lack of large-scale, long-term randomized controlled trials. Most commercial "amino acid" supplements for sleep focus on these specific amino acids rather than a broad spectrum. Other amino acids, such as GABA (not technically an amino acid in dietary proteins but sometimes classified as one in supplements), have also been explored, but the evidence remains preliminary.

In summary, there is some scientific validation for the use of certain amino acids in supporting sleep, but the evidence is not robust, and these interventions should be considered adjunctive rather than primary treatments for insomnia. More rigorous research is needed to establish efficacy and safety profiles.

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