Table of Contents
Tryptophan is the sole precursor of serotonin. L-Tryptophan’s role in brain serotonin synthesis is critical for mood, behavior and cognition.
Serotonin is often referred to as the “happiness molecule”. Low serotonin levels can result in pain, insomnia, depression, seasonal affective disorder, and chronic fatigue.
For your body to manufacture serotonin, it needs an adequate supply of the natural amino acid Tryptophan. As a nootropic supplement, Tryptophan is used for anxiety, ADHD, depression, insomnia, memory loss, pain, and eating disorders.[i]
A lack of bioavailable Tryptophan in your body can have a big impact on your life.
Tryptophan helps:
- Anxiety & Mood. Tryptophan is an essential amino acid needed to synthesize serotonin which plays a role in mood, sleep, learning and even appetite control.
- ADHD. Low levels of Tryptophan and serotonin imbalances in the brain are associated with ADHD. Studies have found that children with ADHD have 50% lower than average levels of Tryptophan.[ii]
- Neurotransmitters. Low levels of Tryptophan can result in short- and long-term memory loss. Supplementing with Tryptophan has been found to improve memory in healthy adults.
Overview
Tryptophan is an essential amino acid and precursor to serotonin, melatonin and niacin (Vitamin B3) in your body.
The enzyme Tryptophan hydroxylase converts Tryptophan into 5-HTP (5-hydroxytryptophan).
The decarboxylation of 5-HTP to serotonin is dependent on the presence of Vitamin B6, also called pyridoxal 5’-phosphate (P5P).
The further conversion of serotonin into melatonin requires the presence of SAM-e (S-Adenosyl-L-methionine).
Tryptophan is found in foods like oats, bananas, dried prunes, milk, tuna, cheese, bread, chicken, turkey, peanuts and chocolate.
Eating food containing Tryptophan will increase levels of this amino acid in your body. But not necessarily boost serotonin levels in your brain. Here’s why…
Tryptophan is one of 8 essential amino acids and has the lowest concentration in the body of all the amino acids. Tryptophan requires and competes for active transport to the brain. And competes for the same receptors as the other amino acids.
Research has also found that serotonin levels are enhanced by carbohydrates in your meals because insulin release accelerates the serum removal of some of the amino acids that Tryptophan is competing with.
And if your meal has a higher percentage of proteins, it also slows serotonin elevation in your brain.[iii]
Since Tryptophan from food has issues working its way to your brain to make serotonin, why not skip that step and supplement with 5-HTP instead? Tryptophan and 5-HTP both penetrate the blood-brain barrier. And 5-HTP is the intermediate step in serotonin synthesis.
See my post on 5-HTP for more on why supplementing with 5-HTP instead of Tryptophan is not such a good idea.
How does Tryptophan work in the Brain?
Tryptophan boosts brain health and function in several ways. But two in particular stand out.
- Tryptophan boosts memory. Tryptophan’s main nootropic mechanism of action is as a precursor to the neurotransmitter serotonin. Other neurotransmitters such as melatonin and beta-endorphin increase following Tryptophan supplementation.[iv]
Research shows that Tryptophan and serotonin play a significant role in memory. Enhanced brain serotonin has been shown to improve cognitive performance in animals and humans. And decreasing levels of serotonin through Tryptophan depletion impairs cognition.
A study done in Pakistan assessed memory in rats following Tryptophan administration. The rats received Tryptophan doses of 50 and 100 mg/kg of body weight for 6 weeks. The study showed significant improvement in memory of rats following both doses of Tryptophan.[v]
- Tryptophan enhances mood. As a precursor to serotonin, Tryptophan can have a significant effect on mood. Supplementing with Tryptophan has been found to increase not only serotonin, but growth hormone and prolactin as well.
Researchers infused 11 healthy male subjects with doses of 5, 7.5 and 10 grams of Tryptophan. And then monitored their hormonal and behavioral responses.
Tryptophan produced significant effects on mental and physical sedation but did not increase levels of tranquilization. Tryptophan provided a calming effect without knocking these guys out even at high doses.[vi]
How things go bad
As we get older, our brain chemistry and energy metabolism changes.
↓ Tryptophan levels decline
↓ Tryptophan hydroxylase levels decline
↑ Stress, insulin resistance and age increase
↓ Magnesium and Vitamin B6 levels decline
↓ Neurotransmitter levels decline
↓ Concentration, working memory and executive function decline
↓ Appetite regulation, energy and alertness decline
All of these changes can happen at an age. And are influenced by declining Tryptophan levels. Very little dietary Tryptophan is available for protein and serotonin synthesis. And for many people this can be a problem.
Anxiety, depression, ADHD, memory loss, binge eating and a host of other mental and physical issues have been correlated with low Tryptophan levels.
Tryptophan benefits
Just living in our modern society seems to leave us irritable, stressed-out, and anxious. Worst case is problems sleeping, depression, aggressive behavior, reduced motivation, pain and even suicidal thinking.
And all have been traced to not enough serotonin in our brain.[vii]
Serotonin, the happiness molecule relies on an adequate supply of Tryptophan for synthesis. Researchers now recognize that the role serotonin plays in psychiatric and behavior disturbances comes from Tryptophan depletion.[viii]
Tryptophan hydroxylase is the rate-limiting enzyme needed for serotonin production. And is involved in the conversion of Tryptophan to 5-HTP (5-Hydroxytryptophan) needed to make serotonin.
This enzyme (Tryptophan hydroxylase) can be inhibited by stress, insulin resistance, magnesium or Vitamin B6 deficiency, or increasing age.
Tryptophan and 5-HTP can penetrate the blood-brain barrier. But Tryptophan requires active transport and competes for the same receptors with other amino acids including tyrosine, phenylalanine, valine, leucine, and isoleucine.[ix]
To complicate things even more, serotonin levels are enhanced by carbohydrates in our diet because insulin release accelerates serum removal of the amino acids competing for Tryptophan transport. And high levels of protein in our diet slows increase in serotonin.[x]
So now you know why it’s helpful to add supplemental L-Tryptophan to your nootropic stack.
How does Tryptophan feel?
Many try L-Tryptophan the first time to cure insomnia or as an alternative to prescription sleep meds.
Dosing L-Tryptophan in the evening will typically ensure you’ll feel great the next day. You should have more energy for working out.
Anxiety levels should decrease. Happiness levels should rise. Tryptophan could help with memory. Music will sound better. Feelings of self-esteem will improve.
Some neurohackers report being able to taper off prescription antidepressant meds by supplementing with L-Tryptophan.
Tryptophan Clinical Research
5-HTP and Tryptophan are natural alternatives for the treatment of depression. And often used as alternatives to prescription antidepressant treatments because they don’t come with the side effects associated with antidepressant drugs.
But as neurohackers we don’t have a lot of research to help us decide if supplementing with Tryptophan makes sense. (If we base our decisions on clinical trials).
Much of the research looks at finding out if low levels of Tryptophan are associated with depression and poor cognition. But there is very little clinical evidence that supplementing with Tryptophan will help reverse low Tryptophan levels. And if adding this nootropic to our stack will boost mood and cognition.
Researchers at the University of Queensland in Australia decided to comb through the research to find out if clinical trials supported the natural health claims of using 5-HTP and/or Tryptophan for depression.
The team located 108 trials of which only 2 studies involving a total of 64 people had sufficient data to qualify. The team concluded that the very limited data showed 5-HTP and Tryptophan better that placebo for alleviating depression. But that larger and more studies were needed before their widespread use could be recommended.[xi]
Low Tryptophan = Depression and Poor Cognition
20 patients in remission or partial remission from depression were studied in a double-blind, crossover design trial. Tryptophan was artificially depleted in these patients so scientists could look at the effects on cognition and mood.
The research team found what we see in real life. Lower levels of Tryptophan had a negative effect on mood, their ability to process positive information, and attention.[xii]
Tryptophan Helps Manage Depression
Serotonin has been recognized as the neurotransmitter that is key to managing depression for the last 30 years. Most of the prescription drug therapies for depression work by raising serotonin levels at the relevant synapses.
We also know that Tryptophan is the immediate precursor to serotonin in the brain. So researchers, using a “what came first, the chicken or the egg” approach decided to find out if low serotonin levels or low Tryptophan levels were to blame for depression symptoms.
Researchers in China analyzed levels of Tyrosine, Tryptophan and serotonin in patients with major depressive disorder. And found that all three were decreased in depressed patients. (Note that Tyrosine is a precursor to dopamine in the brain).[xiii]
The Center for Addiction and Health in Toronto conducted a randomized, double-blind, placebo-controlled trial with 30 depressed individuals. Treatment was fluoxetine (Prozac®) 20 mg per day, 2-4 grams of Tryptophan per day or a placebo for 8 weeks.
Mood was assessed using the Hamilton Depression Rating Scale and the Beck Depression Index during the trial. During the 1st week there was a significant decrease in depression in those who used fluoxetine or Tryptophan.
At 4 weeks the research team recorded a disruption in sleep patterns for those using fluoxetine or a placebo. But not the Tryptophan group.
The team concluded that combining 20 mg of fluoxetine with 2 g of Tryptophan was a safe protocol for treating depression. Patients experienced a rapid decrease in depressive symptoms. And the combination had a protective effect on sleep patterns.[xiv]
DO NOT TRY THIS AT HOME. The trials combining Tryptophan with SSRI’s, SNRI’s and MAOI’s are all done under professional supervision. But remember, Tryptophan is a precursor to serotonin. And antidepressant meds also boost serotonin in the brain. When combined, serotonin levels are boosted even more.
Herein lies the problem. If you increase serotonin too much, you put yourself in real danger of Serotonin Syndrome. Which can lead to all kinds of nasty side effects. Including death.[xv]
DO NOT combine Tryptophan with antidepressant meds unless you are doing so under the careful supervision of a doctor. It is much too dangerous attempting this on your own.
Tryptophan Boosts Exercise Performance
Ever wondered why you cut a workout session short even though physical fatigue wasn’t an issue? Researchers found it could be due to low Tryptophan levels. And its effects on serotonin in your brain.
20 healthy young men aged 21 years used a cycle ergometer at about 50% of their physical capacity for 10 minutes followed by maximum intensity exercise for another 30 minutes. This sequence was repeated 3-times, and after the 4th series, each participant continued at the highest speed they could sustain for 20 minutes.
This protocol was performed twice: once with and once without Tryptophan. Researchers found peak power output during the last 20 minutes were higher on trials performed with Tryptophan than those who performed on a placebo.[xvi]
Another trial in Spain recruited 12 healthy sportsmen who ran on a treadmill until exhaustion. Once while supplementing with Tryptophan and once with a placebo.
Total exercise time, perceived exertion rate, maximum heart rate, peak oxygen consumption, pulse recovery rate, and excess post-exercise oxygen consumption were determined during the two trials.
Total exercise time was nearly 50% greater after receiving Tryptophan than after receiving a placebo. Perceived exertion rate was lower when using Tryptophan.
The researchers concluded that the longer exercise time could be due to increased pain tolerance as a result of Tryptophan supplementation.[xvii]
Tryptophan Relieves Symptoms of Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a form of depression experienced by many during the winter months. Symptoms include difficulty waking, decreased energy, weight gain, carbohydrate craving, difficulty concentrating, decreased libido, withdrawal, anxiety, depression and irritability.
The first order of treatment is often light therapy. But many do not respond to light therapy typically because of a mutation in the melanopsin gene and the associated signaling pathway between the retina and the pineal gland.[xviii]
The pineal gland in your brain is your source of melatonin which influences sleep cycles. Melatonin is synthesized from serotonin which is synthesized from Tryptophan.[xix]
So if light therapy doesn’t work, possibly supplementing with Tryptophan to stimulate production of serotonin and melatonin could be effective.
Researchers at the University of British Columbia in Vancouver, Canada set out to find if Tryptophan could help those with Seasonal Affective Disorder (SAD) where light therapy failed.
Patients were treated for 2 weeks using light therapy. Those who did not respond to light therapy were treated with 1 g Tryptophan 3-times per day for 2 weeks while continuing light therapy.
The addition of Tryptophan resulted in a significant reduction in depression. 64% of the patients in this study showed very good clinical responses to the combined treatment with minimal side effects.[xx]
Tryptophan Recommended Dosage
Recommended dosage of Tryptophan is 500 – 1,000 mg per day for cognitive benefit.
The University of Michigan Health Department recommends much higher doses for:
- Lowering appetite and cravings: .5 – 2 grams per day
- Depression or Anxiety: 2 – 6 grams per day (with medical supervision)
- Chronic pain or migraines: 2 – 4 grams per day in divided doses
- Sleep disorders or insomnia: 1 – 2 grams at bedtime[xxi]
Tryptophan is a precursor to the neurotransmitter serotonin in the brain. Tryptophan hydroxylase is the rate-limiting enzyme needed for serotonin production. And requires magnesium and Vitamin B6 to synthesize serotonin.
Tryptophan is also a precursor to the synthesis of Vitamin B3 (niacin). So if you don’t have enough niacin in your body, supplementing with L-Tryptophan will not efficiently produce serotonin because it’s being used to produce niacin. Which also depletes stores of the vitamin cofactors B1, B2 and B6.
So supplement L-Tryptophan with a B-Vitamin complex that includes Vitamins B3 and B6, and magnesium.
Note that some of the clinical trials used in this post use much higher doses of Tryptophan. Which is not recommended and usually not necessary.
Too much Tryptophan will make you sleepy. And could produce excess levels of 5-HTP and serotonin which can lead to Serotonin Syndrome.
Tryptophan Side Effects
Tryptophan is a normal part of your diet and considered non-toxic and safe at recommended doses.
But in the unlikely event that you already have adequate levels of Tryptophan in your body, supplementing with more could cause problems. As can dosing more that the recommended amount.
Tryptophan could cause stomach upset, loss of appetite, nausea, heartburn, drowsiness, headaches, dry mouth and sexual problems.
Start at the lowest dose to see how your body reacts. When first starting with L-Tryptophan take your dose in the evening to avoid possible drowsiness issues.
Caution: Low to moderate doses of Tryptophan (30 mg per pound of body weight), or about 4.5 grams for the average 165 lb. adult is considered safe and free of side effects. However, most don’t need to dose at nearly these levels.
DO NOT use L-Tryptophan if you are taking antidepressant medications including SSRI’s. Because these drugs delay normal degradation of serotonin in brain synapses leaving more serotonin circulating in your brain.
Too much Tryptophan in combination with these drugs can produce Serotonin Syndrome which can lead to delirium, involuntary muscle contractions, high fever, and coma. And worse case and a very real scenario is death.[xxii]
Type of Tryptophan to buy
L-Tryptophan is available in tablet and capsule form usually 500 – 1,000 mg.
You also get Tryptophan in foods you eat including chocolate, oats, bananas, dried dates, milk, cottage cheese, meat, fish, turkey, and peanuts.
Approximately 300 mg of Tryptophan is available in three ounces of turkey, lamb, beef, tuna, or peanuts. Fortunately, relative to other amino acids, small amounts are needed for a therapeutic effect.
And you get 250 mg L-Tryptophan (as TryptoPure®) in Performance Lab® Sleep which also contains 100 mg magnesium (as Magnesium Bisglycinate, Magnesium Taurate, & NutriGenesis® Magnesium) and 500 mg Montmorency Tart Cherry (as CherryPURE®).
TryptoPure® is made by Ajinomoto Co. Inc. of Japan who have developed a new fermentation process for producing highly effective, bio-identical amino acids.
But there are all kinds of reasons why your body may not be making good use of the Tryptophan you’re getting from food. See “Tryptophan Benefits” for more on why it may be a good idea for you add Tryptophan to your stack.
Nootropics Expert Recommendation
Tryptophan 500 – 1,000 mg per day
I recommend using Tryptophan as a nootropic supplement.
Your body does get some Tryptophan from the food you eat. But this amino acid is competing with other amino acids for transport to your brain. It’s competing for the same receptors. And carbohydrates vs. proteins in your meals can affect Tryptophan’s ability to synthesize serotonin in your brain.
Supplementing with L-Tryptophan will make more of this amino acid available to synthesize serotonin and melatonin.
L-Tryptophan is especially helpful for those with low serotonin levels. Boosting this crucial neurotransmitter can help alleviate insomnia, pain, depression and anxiety.
Start with 500 mg of L-Tryptophan per day and take it in the evening. See how your body reacts and how you feel the next day. Increase the dose to no more than 2 grams per day as needed. And watch for side effects.
L-Tryptophan requires adequate levels of Vitamin B3, B6 and magnesium for serotonin synthesis. So add a good B-Complex vitamin and magnesium to your stack when using L-Tryptophan.
And if you’re dealing with insomnia, consider trying Performance Lab® Sleep which contains 250 mg L-Tryptophan (as TryptoPure®).
Join The Discussion - 363 comments
James
September 10, 2022
Hey David,
Was discussing Tryptophan/Tyrosine usage on Reddit and a few users warned me of side effects that weren’t on this page, such as “liver toxicity” and that “Chronic tryptophan/tyrosine supplementation can reduce expression of downstream receptors & necessary enzymes.”
Another user provided this website, which discusses the “long list of negative side effects”:
https://www.rolf-hefti.com/tryptophan-side-effects.html
Just curious as to your thoughts regarding these supposed side effects as well as the website above?
Thanks 🙂
David Tomen
September 13, 2022
James, he is talking about L-Tryptophan dosages of 1500- 4000 mg per day which is crazy. I recommend 500 mg L-Tryptophan before bed to help you sleep and to restore serotonin/dopamine balance. The highest dose I recommend is 1,000 mg before bed which most people do not need. I for example get sick if I take more than 500 mg per day.
Jatin
September 9, 2022
Hey David,
I just recovered from an excruciating pain after having dinner (kidney beans and Indian flat bread).
I’ve been eating this stuff since childhood but the only difference is this time I took 1mg L trytophan after dinner along with 120mg magnesium.
This same attack happened last week as well and dinner was potatoe heavy.
As per your experience, do you think high dosage of L trytophan in one go was the cause? Anyways, it went away immediately after taking one tablespoon of grounded cumin, asafoetida and some black salt mixture.
I’m going to a doc tomorrow to get some ultrasounds done anyways.
David Tomen
September 13, 2022
Jatin, it sounds like the carbohydrates are affecting the way Tryptophan works in your system. Try cutting your dose back to 500 mg L-Tryptophan instead.
Jatin
October 4, 2022
Hi David,
It was a kidney stone (4mm). I’m still not sure what caused it.
Maybe it was due to high vit c supplement intake (1gm per day) or the dicalciumphosphate and magnesium stearate in some of my supplements.
Anyways, it’s out of my system now. I’ll never forget the pain. Have started working out.
Do you recommend something for post workout muscle soreness? I know magnesium helps but is L-tryptophan or creatine helpful as well?
David Tomen
October 5, 2022
Jatin, I’ve been testing this one and it seems to help: https://nootropicsexpert.com/go/pre-lab-pro/. Made by the same company who make Mind Lab Pro.
Keith
September 7, 2022
David,
I am dealing with anxiety and worry that is seemingly tied to serotonin and/or GABA deficiency. What would you recommend in terms of nootropic stack to increase serotonin levels and maintain “feel good” levels throughout the day??
David Tomen
September 7, 2022
Keith, are you sure it is serotonin you are low in? If so, the best way to boost it is with L-Tryptophan. You can try low dose 5-HTP as well. Or try a reuptake inhibitor like St. John’s wort and see if that works better for you.
Keith
September 8, 2022
I assume it is serotonin deficiency based on symptoms and the fact I have responded well to low dose venlafaxine (37.5 mg) in the past. I would like to work this out more naturally and not go back on medicine. Should I supplement with the tryptophan just once a day before bedtime (500 mg) or use 2x a day at that dose?? Also, would a taurine and theanine supplement each morning be beneficial??
Thanks so much for your help!
David Tomen
September 9, 2022
Keith, Venlafaxine is a serotonin, dopamine and norepinephrine inhibitor. So, you could have problems with low dopamine as well if you responded well to that drug.
Start with 500 mg L-Tryptophan before bed first. Some can use twice that much but some (including me) cannot.
If you are low in dopamine and/or norepinephrine I suggest trying 500 mg L-Tyrosine in the morning and at noon. And see if that helps.
Keith
September 20, 2022
Quick question with respect to tyrosine. I take thyroid medication (100 mg levothyroxin and 30 mg Armour thyroid) for hypothyroidism. I have read that tyrosine can interact with those medications. Is that the case, and if so, are there other supplements that could help boost dopamine??
Thanks so much for your help and advice
David Tomen
September 21, 2022
Keith, L-Tyrosine is needed to make thyroid hormone T4 and T3 along with iodine. Armor thyroid is freeze-dried thyroid from an animal that mimics human thyroid hormone. Levothyroxine is synthetic T4 and is used assuming your body can convert synthetic T4 into natural T3 which is used in your cells.
I am hypothyroid and use 5 grains of NP Thyroid per day. I also use 500 mg L-Tyrosine 3-times per day. And it works great. You just need to find out what the best dose is for you.
The only other ways to increase dopamine are using the precursors phenylalanine or L-DOPA. But I recommend Tyrosine because it does double duty; thyroid hormone production AND dopamine/norepinephrine.
Jman
September 6, 2022
Hello. I love your site here.
I’m about to start Tryptophan (500 mg) together with GABA (500 mg) and L-tyrosine (500 mg) for my depression and anxiety.
I know that L-tyrosine is best to be taken in the morning. How about the other two? Can you give me a good schedule?
I can’t take GABA and L-tryptophan together at night?
David Tomen
September 7, 2022
Jman, 500 mg L-Tyrosine morning and noon. And 500 mg L-Tryptophan with 300 mg PharmaGABA about 60 mins. before bed.
Jman
September 9, 2022
Thanks. Taking L-tryptophan and GABA together will not compete with each other?
David Tomen
September 9, 2022
Jman, two different neurotransmitters. Serotonin and GABA. Both are inhibitory so should improve mood, less anxiety and better sleep.
James
August 27, 2022
Hey David,
Just wondering if there’s any difference absorption/effectiveness wise between having a Tryptophan supplement before bed vs just eating a food high in Tryptophan (like say turkey)?
I’m assuming Tryptophan competes with other amino acids for absorption just like how Tyrosine does? If so, would it be best having a Tryptophan supplement far after a protein meal?
David Tomen
August 31, 2022
James, you are not going to get enough Tryptophan from any food including turkey to make a difference. Best to take it before bed so it can make serotonin which goes on to produce melatonin.
James
September 2, 2022
Hey David,
When you say not going to get enough of it from food, is that based on a dosage size or from an absorption perspective?
E.g. some meats (lamb shoulder, lean chicken) have 600-700mg Tryptophan in 6oz.
David Tomen
September 3, 2022
James, it’s both. Our food supply is lacking in the nutrients needed to produce these neurotransmitters. Plants don’t have it and that goes on up the food chain. Including that lamb or chicken you expect to get tryptophan from.
I’ve several articles on this website talking about that. You can also Google variations on “nutrient deficiency AND food supply”. And you can take that leg of lamb to a lab and get them to test it for tryptophan levels. Let me know how that turns out. 🙂
Keith
August 23, 2022
David,
I just fund this site and really enjoy reading the Q&A. I have one myself. I have battled mild insomnia and last night tried a 500 mg tryptophan and 500 mg GABA cocktail to help my sleep. However it seemed to backfire as I was seemingly more alert and had a faster pulse than normal. I will note that my integrative medicine Dr also has me taking 4.5 mg of LDN at bedtime. Could that have caused an interaction with the tryptophan? I switched to taking the LDN in the am today. Should I try the cocktail again or is this a sign it’s not a good option for me?
David Tomen
August 23, 2022
Keith, there should not be any drug contraindication. Naltrexone effects opioid receptors. Not serotonin or GABA. Try eliminating GABA and just use tryptophan for a night and see what happens.
Edwin, Europe
August 16, 2022
David,
Last year i got antipsychotic medication, Olanzapine, for my depression and it worked well!, for 14 days….. Now is my question why did it work, is it because of raised serotonin level or maybe raised, or lowered, dopamine level? I am in the same depression as before i took this medication so i am searching for the answer and if i know i could take a/the right supplement, Tyrosine or maybe Tryptophan to overcome this depression.
By the way, i am taking an antidepressant, TCA, Nortriptyline.
David Tomen
August 16, 2022
Edwin, Olanzapine seems to be a serotonin and dopamine receptor antagonist. Which means it forces more serotonin and dopamine in the synaptic cleft which may account for its benefits. But from the research that is mostly speculation.
And Nortriptyline is a tricyclic which means norepinephrine reuptake inhibitor. You can try either Tyrosine for dopamine and norepinephrine or try L-Tryptophan for serotonin and melatonin and see if either help. But start with a low dose of each first to see how you react.
But your depression could be caused by something other than neurotransmitter dysfunction. And those could include inflammation, low BDNF, low Omega-s, etc.
Roberto
July 31, 2022
Hello David,
Thanks for all your effort to help us clarify things.
I reread your article about Tryptophan and got one question. I would appreciate it a lot if you could clarify one thing for me, please.
Is it better to take Tryptohane on an empty stomach (I usually take it after dinner in 2-3 hours), or can I take it at night with simple carbs? (for example slice of an apple or any other simple carb)
I am asking it because, as I read and you also mentioned, Carbohydrates increase the absorption of the L-Tryptophan supplement so it kind of makes sense to take them together.
Thanks in advance.
David Tomen
August 2, 2022
Roberto, serotonin levels are enhanced by carbohydrates in your diet because insulin release accelerates serum (blood) removal of the amino acids competing for Tryptophan transport. So just including some carbohydrates in the last meal of the day should help with the tryptophan you take before bed.
Roberto
August 3, 2022
Thanks David.
So it’s better to take on totally empty stomach (around 2 hours after the dinner) rather than with carbs at night. Is it what you are suggesting?
David Tomen
August 3, 2022
Roberto, whatever works for you. Some find they sleep better by consuming some carbs before sleep. I think this has to do more with preventing a drop in blood sugar during the night than anything to do with Tryptophan.