L-tryptophan supplies the raw material your body needs to make serotonin and melatonin. Take it on an empty stomach for best absorption. Most people use it in the evening to wind down and support restful sleep. Higher doses can cause nausea, so start low and increase slowly.
This amino acid can interact badly with antidepressants, especially MAOIs and SSRIs. If you take any medication that affects serotonin, talk to your doctor before adding L-tryptophan. Do not combine them on your own.
Plain food sources of tryptophan include turkey, eggs, and cheese, but the concentrated supplement delivers a precise dose. Stick to the amount on the label, and take it with water or a small carb source if needed to settle your stomach.