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.
Table of Contents
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®).
[i] Sidransky H. Tryptophan: Biochemical and Health Implications. CRC Press; Boca Raton, FL: 2002.
[ii] Johansson J., et. Al “Altered tryptophan and alanine transport in fibroblasts from boys with attention-deficit/hyperactivity disorder (ADHD): an in vitro study” Behavior and Brain Function. 2011; 7: 40. (source)
[iii] Lieberman H.R., Caballero B., Finer N. “The composition of lunch determines afternoon plasma tryptophan ratios in humans.” Journal of Neural Transmission. 1986;65(3-4):211-7. (source)
[iv] den Boer J.A., Westenberg H.G. “Behavioral, neuroendocrine, and biochemical effects of 5-hydroxytryptophan administration in panic disorder.” Psychiatry Research. 1990 Mar;31(3):267-78. (source)
[v] Khaliq S., Haider S., Ahmed S.P., Perveen T., Haleem D.J. “Relationship of brain tryptophan and serotonin in improving cognitive performance in rats.” Pakistan Journal of Pharmaceutical Sciences. 2006 Jan;19(1):11-5. (source)
[vi] Winokur A., Lindberg N.D., Lucki I., Phillips J., Amsterdam J.D. “Hormonal and behavioral effects associated with intravenous L-tryptophan administration.” Psychopharmacology (Berlin). 1986;88(2):213-9. (source)
[vii] Sandyk R. “L-tryptophan in neuropsychiatric disorders: a review.”International Journal of Neuroscience. 1992 Nov-Dec;67(1-4):127-44. (source)
[viii] Bell C., Abrams J., Nutt D. “Tryptophan depletion and its implications for psychiatry.” British Journal of Psychiatry. 2001 May;178:399-405. (source)
[ix] Caballero B., Finer N., Wurtman R.J. “Plasma amino acids and insulin levels in obesity: response to carbohydrate intake and tryptophan supplements.” Metabolism. 1988 Jul;37(7):672-6. (source)
[x] Lieberman H.R., Caballero B., Finer N. “The composition of lunch determines afternoon plasma tryptophan ratios in humans.” Journal of Neural Transmission. 1986;65(3-4):211-7. (source)
[xi] Shaw K., Turner J., Del Mar C. “Tryptophan and 5-hydroxytryptophan for depression.” Cochrane Database of Systematic Revues. 2002;(1):CD003198. (source)
[xii] Booij L., Van der Does A.J., Haffmans P.M., Riedel W.J., Fekkes D, Blom M.J. “The effects of high-dose and low-dose tryptophan depletion on mood and cognitive functions of remitted depressed patients.”Journal of Psychopharmacology. 2005 May;19(3):267-75. (source)
[xiii] Sa M., Ying L., Tang A.G., Xiao L.D., Ren Y.P. “Simultaneous determination of tyrosine, tryptophan and 5-hydroxytryptamine in serum of MDD patients by high performance liquid chromatography with fluorescence detection.” International Journal of Clinical Chemistry. 2012 Jun 14;413(11-12):973-7. (source)
[xiv] Levitan R.D., Shen J.H., Jindal R., Driver H.S., Kennedy S.H., Shapiro C.M. “Preliminary randomized double-blind placebo-controlled trial of tryptophan combined with fluoxetine to treat major depressive disorder: antidepressant and hypnotic effects.” Journal of Psychiatry and Neuroscience. 2000 Sep;25(4):337-46. (source)
[xv] Fernstrom J.D. “Effects and side effects associated with the non-nutritional use of tryptophan by humans.” Journal of Nutrition. 2012 Dec;142(12):2236S-2244S (source)
[xvi] Javierre C., Segura R., Ventura J.L., Suárez A., Rosés J.M. “L-tryptophan supplementation can decrease fatigue perception during an aerobic exercise with supramaximal intercalated anaerobic bouts in young healthy men.” International Journal of Neuroscience. 2010 May;120(5):319-27. (source)
[xvii] Segura R., Ventura J.L. “Effect of L-tryptophan supplementation on exercise performance.” International Journal of Sports Medicine. 1988 Oct;9(5):301-5. (source)
[xviii] Roecklein K., Wong P., Ernecoff N., Miller M., Donofry S., Kamarck M., Wood-Vasey W.M., Franzen P. “The post illumination pupil response is reduced in seasonal affective disorder.” Psychiatry Research. 2013 Nov 30;210(1):150-8. (source)
[xix] McGrath R.E., Buckwald B., Resnick E.V. “The effect of L-tryptophan on seasonal affective disorder.” Journal of Clinical Psychiatry. 1990 Apr;51(4):162-3. (source)
[xx] Lam R.W., Levitan R.D., Tam E.M., Yatham L.N., Lamoureux S., Zis A.P. “L-tryptophan augmentation of light therapy in patients with seasonal affective disorder.” Canadian Journal of Psychiatry. 1997 Apr;42(3):303-6. (source)
[xxi] “L-Tryptophan” University of Michigan Health System (source)
[xxii] Fernstrom J.D. “Effects and side effects associated with the non-nutritional use of tryptophan by humans.” Journal of Nutrition. 2012 Dec;142(12):2236S-2244S (source)
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Hello David,
Is it safe to take Tryptophan when taking lexapro ? Would this potentate drug in a similar fashion that Tyrosine works with ADHD meds ? Thank you
Eric, Lexapro is strongly contraindicated with L-Tryptophan: https://www.drugs.com/drug-interactions/lexapro-with-tryptophan-1013-565-2568-0.html
Hi David, after many trials and errors with nootropics I have decided to use 500mg l-tryptophan around 6pm. I realized my verbal fluency and recall has dramatically improved along with the optimization of my executive overall control i.e less racing thoughts and over tension. In accordance with this experience shall I consider that I am tryptophan deficient? Is the any alternative except L- tryptophan based your experience and research?
Pavlos, serotonin is involved the way your brain functions including learning and memory and works in synergy with dopamine and acetylcholine. It is fortunate you were able to figure this out. Keep on doing what’s working because there is no replacement for L-Tryptophan especially long-term.
Hey Dave,
Just a few quick questions:
– Is there any risk of Serotonin syndrome taking Tryptophan with a stimulant like Vyvanse? Would be looking to have it towards end of day.
– I’m looking to take this to improve quality of sleep, how soon before bed should I be looking to take Tryptophan? Or doesn’t matter?
– I heard some people saying taking Tryptophan with a high carb meal increases the bioavailability and allows the serotonin to be better absorbed? Know if there’s any truth to that?
Thanks 🙂
James, You should not have a problem using Vyvanse and L-Tryptophan. I do not using Ritalin and L-Tryptophan.
Carbs do not increase the bioavailability of L-Tryptophan. But carbs before bed will prevent you from waking up due to a glucose crash during the night.
Hi David, tryptophan with or without food? Thank you
Jozef, if your dose if high enough (i.e. 500 mg L-Tryptophan) it doesn’t matter if you take it with food or not. Because enough will get into your system to be used.
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 🙂
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.
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.
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.
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?
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.
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??
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.
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!
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.
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
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.
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?
Jman, 500 mg L-Tyrosine morning and noon. And 500 mg L-Tryptophan with 300 mg PharmaGABA about 60 mins. before bed.
Thanks. Taking L-tryptophan and GABA together will not compete with each other?
Jman, two different neurotransmitters. Serotonin and GABA. Both are inhibitory so should improve mood, less anxiety and better sleep.
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?
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.
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.
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. 🙂
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?
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.
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.
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.
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.
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.
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?
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.
Good evening David, is a 500mg dose of tryptophan enough to raise serotonin?
Yes, 500 mg is enough for most people.
Hi David,
I take 18.5 mg of IMMEDIATE release Venlafaxine at 8am & 1pm, followed by 25 mg of EXTENDED release Venlafaxine at 6pm everyday.
I am thinking of adding 50-100mg of L-tryptophan at 8am along with 18.5mg of Venlafaxine. As I taper the 8am Venlafaxine, I’ll increase the tryptophan. Once the 8am dose of venlafaxine is replaced by tryptophan, then do the same for 1pm one.
Any thoughts or recommendations on this matter?
Thanks!
Cine, do NOT combine Tryptophan with venlafaxine or you will very likely end up with Serotonin Syndrome which can be deadly.
What if I take 37.5 mg Immediate release at 8am, wait for 6 hours then take tryptophan by itself at 2pm. Then 6 hours later take 25mg of venlafaxine at 8pm.
Do you do counciling for antidepressant tapering?
Cine, the half-life of venlafaxine is 7.5 – 12 hours. There is no safe dose of L-Tryptophan as long as you are using that drug.
I have done Personal Consultations with many who are looking for a natural alternative for dealing with depression and/or anxiety.
Hello David,
I would like to ask you the following quick questions and your advice will be highly appreciated.
1. Can I take L-Tryptophan 500 mg with Magnesium and B6 vitamin together? Magnesium doesn’t interact with absorption of Tryptophan like other amino acids do?
2. Do you recommend to take L-Tyrosine with Tryptophan or L-Dopa (Mucuna Prurians)? In Europe I can find only one brand which does Mucuna Prurians and I am putting the link of it. It contains only 15% of L-Dopa.
Solaray DopaBean (Amazon)
Thanks a lot for your help.
Nike, L-Tryptophan is usually used before bed because it increases serotonin and then melatonin. Magnesium acts as a cofactor in the synthesis of serotonin. So yes, they can be used together.
I recommend using L-Tyrosine to raise dopamine during the day rather than L-DOPA. It’s very effective and easier to get the dose right.
Rather than using an isolated Vitamin B6 I highly recommend using a BioActive B-Complex instead. Because the B-Vitamins work in synergy. Using only B6 but not B9 or B12 will increase your homocysteine levels. Which you want to avoid.
But make sure it is bioactive and not a synthetic. It must contain “methylfolate” instead of folic acid. And it must contain methylcobalamin instead of cyanocobalamin.
Thanks a lot David for your helpful advice; I really appreciate it a lot.
Just I would like to ask you for one more advice.
My L-Tryptophan supplement contains for each 500 mg of Tryptophan 0,7 mg of Vitamin B6. So it should be enough for absorption of the amino acid? Or do you recommend taking in addition to it Vitamin B complex with all eight vitamins?
And if you do recommend taking apart of my Tryptophan supplement Vitamin B complex, please let me know what is the best timing to take Vitamin B complex as I am not sure if they interact with sleeping.
So your advice will be highly appreciated.
Nike, I am not a fan of using isolated B-Vitamins because for serotonin synthesis you also need magnesium, Vitamin D, Omega-3s, and Vitamins B9 & B12.
Ok I got it. So it’s better to take good multivitamine.
And do you rececomend to take it in the morning or I should take them whenber I take Tryptophan?
Thanks for your advice.
Daily use of a bioactive multi in the morning will optimize your vitamin and minerals levels. Your system will use those nutrients as cofactors when needed.
Hello David,
I got one quick question and would like to ask you an advice.
I tried 1000 mg Tryptophan last night and worked much better than 500 mg.
Do you recommend to take 500 mg @ night and 500 mg during the day or is it better to take 1000 mg just before going to bed around 1 h before?
Thanks David.
Nike, if 1,000 mg worked for you before bed then continue using it like you have.
David: Thanks you for all of your contributions. I would like to start supplementing with tryptophan, however, I ran in to some slightly concerning information regarding tryptophan being linked to cancer. Do you have any thoughts? Here is some text from the website:
“The inflammatory nature of several of the breakdown substances of L-tryptophan, leads to one of the worst direct tryptophan side effects: the causation and promotion of cancer.
In the 1950s researchers demonstrated that specific metabolic tryptophan adducts and the addition of “unnatural” DL-tryptophan to the diet of test subjects cause bladder cancer in animals (Dunning, et al., 1950; Pipkin, et al., 1969). In other experiments the same cancer-causing tryptophan breakdown compounds were recovered after adding the “natural” L-tryptophan (Brown & Price, 1956).
At least some of these catabolic substances are highly mutagenic and, as mentioned, can induce liver cancer (Nemoto, et al., 1979; Yamazoe, et al., 1980 & 1981; Ashida, et al., 1998; Suzuki, et al., 2008). Certain tryptophan degradation substances can also form carcinogenic nitrosamines which have been shown to cause bladder cancer, including in humans (Cohen, et al., 1979; Watanabe, et al., 1979; Ohta, et al., 1983; Abdel-Tawab, et al., 1986; Watanabe, 1997; Chung & Gadupudi, 2011). Tryptophan metabolites are also involved in other types of cancers such as cervical cancer (Fotopoulou, et al., 2011).”
Sam, anything that I have seen recently does NOT show a association with Tryptophan and cancer. A lot of research has been conducted on Tryptophan metabolism and other diseases. But I think this author sums it up well, “Here we must emphasize that despite the large number of recognized genetic alterations, the number of firmly established causal relations with specific diseases is still small.” (https://pubmed.ncbi.nlm.nih.gov/29807576/)
Hallo david
I was suffering Tinnitus right ear/ vertibular neusritis. And some pangasritis i on ppi meds omeprazole now. I got anxiety somehow can’t sleep.
How i can supply l trytophan l tyrosine with short term? Full benefit And whichs day i can stop. Or cycle it.
I got 500mg. Other one is same 500mg. Need safety route. I need some helping.
Both of those supplements have a short half-life. So the L-Tyrosine you take at 8 am is gone by noon. Same with L-Tryptophan. Use L-Tyrosine 500 mg twice per day. And 500 mg L-Tryptophan before bed. There is no need to cycle them.
Hi David, I’m currently taking N-Acetyl L-Tyrosine and Tryptophan along with L glutamine, American ginseng and performance lab multi.
Im taking NALT in the morning when I wake up with ginseng, performance lab and glutamine and Tryptophan at bedtime again with perforce lab but I’m not sure about dosing since I want to maintain serotonin/dopamine balance.
The Nalt is 350mg and tryptophan 500mg. How much should I be taking of each? I prefer taking Nalt just one dose in the morning because during the day it makes it harder for me to take it with an empty stomach since my eating schedule varies a lot. Is it ok to take 700mg of Nalt in the morning and 1000 tryptophan at bedtime?
I am also adding sulbutiamine and l cysteine I just bought from double wood but I’m still waiting for it to arrive. Is this a good mix with the rest?
Thanks
Monica, I include recommended dosages for each supplement I’ve reviewed so please find those on this site (https://nootropicsexpert.com/nootropics-list/).
NALT has a short half-life so what you take at 8 am is gone by noon and can no longer make dopamine. Use 350 mg NALT morning and noon. And 500 mg L-Tryptophan before bed. And dopamine and serotonin should stay in balance.
And do NOT worry about this “empty stomach” or “take it with a meal” thing.
Thank you! I thought they had to be taken with an empty stomach or I wouldn’t absorb them if taken with food. I’m always confused and preoccupied by that as I want to give everything the best chance to work.
Am I supposed to feel a difference as soon as I start taking them or will the effects get better with time as they build up on my system?
Thanks for your help
You should feel a ‘difference’ within the first couple of days. But it will likely take consistent daily use for 2 – 3 weeks to get the full benefit. And by then you’ll likely have forgotten what it felt like before because you’ll get used to a ‘new normal’ of feeling better.
Hi David, do we develop a tolerance for tryptophan? It used to work so well for me–now the effectiveness varies. First I take .5 mg melatonin a few hours before bedtime, then 1,000 mg tryptophan within an hour of bedtime, and in the morning I take 500 mg tyrosine. Would it help to cycle the tryptophan? Thanks!
Marianne, when you use that much Tryptophan you are very likely upsetting your serotonin/dopamine balance. Try using 500 mg L-Tyrosine morning AND noon and see if that helps.
Hi David! I would like to optimize my breakfast for energy. Today I ate 300g of salmon only and felt extreme fatigue due to possibly insulin spike from excess protein. Some neurohacker on reddit linked this
https://pubmed.ncbi.nlm.nih.gov/34865076/
And proposed to eat additional Leucine with every protein meal to avoid tryptophan absorption (and to some degree minimise fatiuge after protein meals) Would it work?
Thank you!
Sandra, I do not think additional leucine will help you. And here’s why. This is a breakdown of the 11 amino acids found in cooked wild Atlantic salmon: https://tools.myfooddata.com/protein-calculator/171998-173683/wt9-wt1/1-1
As you can see it contains a well balanced amino acid profile with Phenylalanine and Tyrosine compared to Tryptophan. So you have a much higher amount of dopamine vs serotonin producing amino acids.
This does not look like a “spike of excess protein” from what I can tell. This could be a case a ‘insulin resistance’ instead. You would counter that by supplementing with Berberine.
Mind you this is purely an educated guess on my part. But hopefully it’ll give you another way to look at this.