Andrew Huberman on Tryptophan
12 episodes · 13 references · 2021–2025
- Huberman views tryptophan primarily as a serotonin precursor with theoretical benefits for sleep, mood, and OCD, but personally found supplementation detrimental to sleep quality - He stopped taking tryptophan/5-HTP after experiencing disrupted sleep patterns — falling deeply asleep then waking 3 hours later unable to return to sleep - No specific dosing guidance discussed; no best-practice recommendations for supplementation timing or form
Consumption
- Huberman has personally tried both L-tryptophan and 5-HTP supplements to increase serotonin levels - Reports falling very deeply asleep initially but waking up a few hours later when taking either form - No specific doses, brands, or frequency of use mentioned
Benefits
- Tryptophan-rich diets or supplementation shown to reduce aggressive behavior in both children and adults - As a serotonin precursor, L-tryptophan may reduce OCD symptoms similarly to SSRIs, though with less potency than prescription drugs - Tryptophan from carbohydrate-rich foods facilitates calmness, sleepiness, and supports immune response through enhanced serotonin availability
Cautions
- Tryptophan and 5-HTP can disrupt REM and slow-wave sleep timing, causing deep initial sleep followed by waking 3 hours later with inability to fall back asleep - A contaminated batch of tryptophan binders (sold from Japan) caused illness and at least one death - Huberman states there is "really no evidence" L-tryptophan supplementation is beneficial and "some reason to believe it might be detrimental"
“When I take tryptophan, or anything that contains 5-HTP, which is serotonin or a precursor to serotonin, I tend to fall very deeply asleep and then wake up a few hours later.”
Understand and Use Dreams to Learn and Forget
“Consuming foods that increase serotonin naturally, such as foods that contain high levels of tryptophan, can enhance the amount of serotonin that's available in the brain and blood and thereby lead to the particular quality of sleep that allows for more robust immune response.”
Using Your Nervous System to Enhance Your Immune System
“Tryptophan-rich diets or supplementation with tryptophan has been shown to reduce aggressive behavior both in children and in adults.”
Understanding & Controlling Anger & Aggression
“L-tryptophan is a precursor to serotonin. These amino acid precursors don't have the same degree of potency as prescription drugs, but they enrich the possibility for neuroplasticity.”
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
“Carbohydrates can inhibit cortisol through the tryptophan amino acid related pathway that ratchets up to serotonin release.”
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab
“They find that they do have significant effects in improving or reducing the symptoms of OCD in somewhat similar way to some of the SSRIs.”
The Science & Treatment of Obsessive Compulsive Disorder (OCD)
“I personally have tried taking a supplement which was L-tryptophan or 5-HTP, and I'll be honest the sleep that I had with increased serotonin by way of tryptophan or 5-HTP was dreadful.”
Using Science to Optimize Sleep, Learning & Metabolism
“L-tryptophan is the amino acid precursor to serotonin. There's really no evidence that any of those things can be beneficial, and there is actually some reason to believe that it might be detrimental.”
The Science of MDMA & Its Therapeutic Uses: Benefits & Risks | Huberman Lab Podcast
