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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 HubermanReported use
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

22 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

14 references in 13 episodes from 2021–2025

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