Back to all supplements

    Tryptophan

    Before bed on an empty stomach

    Tryptophan is an essential amino acid that the body cannot produce on its own, requiring dietary intake from foods like turkey, eggs, cheese, and seeds. It serves as the primary building block for serotonin, a neurotransmitter central to mood regulation, and melatonin, the hormone that governs sleep-wake cycles. Because of this dual role, tryptophan supplementation has drawn interest for both mood support and sleep improvement.

    Andrew Huberman
    Andrew HubermanTakes it
    Research Evidence
    May reduce anxiety-related behaviors under stress
    Limited
    May improve mood in individuals with mild depressive symptoms
    Moderate
    Enhances immune function through serotonin-mediated sleep quality
    Limited
    Supports serotonin synthesis in the central nervous system
    Strong
    Reduces time to fall asleep when taken before bed
    Moderate
    Source: Examine.com

    Expert Evidence

    21 references from 3 experts

    “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

    58:06
    Safety & Cautions

    Side Effects

    • Drowsiness
    • Nausea at higher doses
    • Vivid or disrupted dreams
    • Gastrointestinal discomfort
    • Potential rebound wakefulness
    Tryptophan should not be combined with SSRIs, MAOIs, or other serotonergic medications without medical supervision due to the risk of serotonin syndrome. It is generally well-tolerated at moderate doses, but individuals should start low and monitor their response, particularly regarding sleep quality.
    Pairs Well With
    MagnesiumVitamin B6 (P-5-P)Vitamin D3Zinc