Tryptophan is an essential amino acid the body cannot make on its own. Food sources include turkey, eggs, and dairy. It serves as a direct building block for serotonin and melatonin.
People often take tryptophan in the evening to wind down and support deeper sleep. It can also help maintain a balanced mood and ease everyday tension.
A common approach is taking 500 to 2000 mg about 30 to 60 minutes before bed. An empty stomach works best, though a small carbohydrate snack can aid absorption. Start low and increase slowly to see how you respond.
Cautions: This amino acid can cause drowsiness, so avoid driving right after taking it. Combining tryptophan with antidepressants like SSRIs or MAOIs, or with other serotonin-boosting substances, can lead to a dangerous interaction. Do not use it if you are pregnant or nursing without speaking to a doctor first.