Evidence supporting the use of: Tryptophan
For the health condition: Insomnia

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Tryptophan is an essential amino acid that serves as a precursor to serotonin, a neurotransmitter involved in the regulation of mood and sleep, and subsequently to melatonin, a hormone critical for sleep-wake cycles. Its use for insomnia is primarily supported by scientific research, albeit with some limitations. Multiple clinical studies have investigated the effects of tryptophan supplementation on sleep, demonstrating that doses of 1-5 grams can reduce sleep latency (the time it takes to fall asleep) and increase subjective sleepiness. Some double-blind, placebo-controlled trials from the 1970s and 1980s showed modest improvements in sleep quality and duration, especially in individuals with mild insomnia or sleep disturbances.

However, the evidence is not universally strong. Later reviews and meta-analyses suggest that while tryptophan has a mild beneficial effect, it is less potent than pharmaceutical hypnotics, and individual response varies. The mechanism is biologically plausible, given tryptophan’s role in the biosynthesis of serotonin and melatonin. Regulatory restrictions and concern about eosinophilia-myalgia syndrome (a rare adverse reaction linked to contaminated supplements in the late 1980s) led to decreased use, but tryptophan is again available as a supplement in many countries.

In summary, the use of tryptophan for insomnia is scientifically supported with moderate evidence, particularly for mild cases, but it should be used with awareness of possible side effects and after consultation with a healthcare provider.

More about Tryptophan
More about Insomnia

Other ingredients used for Insomnia

5-Hydroxytryptophan (5-HTP)
amino acids
ashwagandha
waterhyssop
benegut perilla (proprietary)
black cumin
Indian frankincense
rice
calcium
California poppy
cassia bark
chamomile
cherry
Chinese salvia root
cinnamon
Coptis chinensis
fennel
GABA (gamma aminobutyric acid)
gooseberry
gotu kola
greek mountain tea
heartwood
hops
jujube
kava root
kudzu
l-tryptophan
lactium casein decapeptide
lavender
maca
magnesium
magnolia
marine lipid
melatonin
moringa
motherwort
ophiopogon root
orange
passionflower
perilla
phytocannabinoids
pollen
polygala root
quail egg
reishi mushroom
rose oil
saffron
sage
scrophularia root
skullcap
valerian root
vitamin B6
zinc
catnip
tangerine
anise
blackboard tree
lingzhi
lingusticum wallichii
morus
silk tree
chrysanthemum
amber
ganoderma
lotus seed
anemarrhena asphodeloides
purslane
aster root
peach
wood betony
goji berry
soursop
Aralia
Agastache
Alpha-terpineol
Angelica
Apigenin
Anamu
Albizia
Agarwood
Anemone
Alpha lactalbumin
Agrimonia pilosa
Arani
Atractylone
Betony
Black Seed
Baikal Skullcap
Blackthorn
Balsam
Bayleaf
Big Quaking Grass
Banyan
Brahmi
Borassus Palm
Borassus aethiopum
Bupleurum
Centella triterpenes
Chinese Silkvine
Clary sage
Clerodendrum trichotomum
Cactus
Cyathula
Citron
Carry Me Seed
Cannabinol
Cymbopogon Martini
Calea zacatechichi
Centella asiatica
Capitate Valerian
Corktree
Cowslip
Cannabidiol
Calamus
Cherimoya
Corydalis
Carthamus
Clerodendrum indicum
Dragonhead
David's Milkberry
Doxylamine succinate
European Elder
Erodium cicutarium
Elk antler
Elephant's Head
Embelia
Glycine
jasmine
Lotus
Lily
Little ironweed
Mallow
Milk Protein
Mimosa
Orchid
Poppy
Rose
Spikenard
Sandalwood
Sumac
Sweet Orange alcohol
Vervain
walnut

Products containing Tryptophan

We currently have no products on Vitabase that contain this ingredient.