L-Tryptophan · L-Tryptophan
An essential amino acid that serves as a precursor to serotonin and melatonin.
Short answer
L-Tryptophan (L-Tryptophan) is a amino acid with evidence grade B, meaning it is supported by human RCTs. We track 1 produkter containing L-Tryptophan. Typical doses range from 1000 to 1000 mg per portion. The top-ranked product scores 7.5 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $45.00 per månad.
Top L-Tryptophan produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| SureSleep | 1000 mg | $45.00 | Yes | 7.5 |
Scores are editorial judgments, not a scientific standard. Se how we score.
What it is
L-tryptophan is an essential amino acid your body cannot make. It is used to produce serotonin (mood) and melatonin (sleep).
Why people take it
Supplementing tryptophan can increase serotonin and melatonin production, which may improve sleep quality and mood.
Our verdict
Bevisning is moderate for sleep improvement and mood support. Säkerhet profile is good at typical doses.
Structure & class
L-tryptophan is the sole precursor to serotonin via tryptophan hydroxylase and aromatic L-amino acid decarboxylase, and subsequently to melatonin via acetylation and methylation.
Mechanism & clinical data
RCTs show modest improvements in sleep latency and quality at 1-2g/day. The serotonin pathway is well-established but effect sizes are small.
Pharmacokinetics
2-7 hours; metabolized via kynurenine and serotonin pathways.
Dose & forms
What to watch out for
Should not be combined with SSRIs or MAOIs due to serotonin syndrome risk. Quality matters: cheap forms may contain contaminants.
Where this dose comes from
The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.
When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for L-Tryptophan, most recent first. Every entry links to its primär source.
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EU Court sharpens the bar for botanical health claimsA Court of Justice of the European Union ruling in april 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
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EU report identifies 117 supplement substances as potential health risksThe HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
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HoA 2024 (BVL/NVWA, EU)26-country EU working group prioritized L-tryptophan for Article 8 restriction. Identified as exceeding normal dietary intake levels in supplement form, with potential health risks.
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EU Health Claims Regulation adoptedRegulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
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Hudson et al. 2005 (Prog Neuropsychopharmacol)1g tryptophan improved sleep quality and reduced wake time in adults with insomnia.
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EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
Landmark studies
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HoA 2024 (BVL/NVWA, EU)
26-country EU working group prioritized L-tryptophan for Article 8 restriction. Identified as exceeding normal dietary intake levels in supplement form, with potential health risks.
Läs studie → -
Hudson et al. 2005 (Prog Neuropsychopharmacol)
1g tryptophan improved sleep quality and reduced wake time in adults with insomnia.
Läs studie →
Found in these produkter (1)
Alla produkter in our catalog that contain L-Tryptophan, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Amino acid →Molekyler in the same class, plus the actives most often formulated alongside L-Tryptophan in our catalogue.
Frequently asked questions
What is L-Tryptophan?
L-tryptophan is an essential amino acid your body cannot make. It is used to produce serotonin (mood) and melatonin (sleep).
What dose of L-Tryptophan should I take?
The trial dose in published human studies is 1000 mg per dag, with a range of 500 to 2000 mg per dag. Always consult a qualified clinician before starting any supplement.
Is L-Tryptophan safe?
Should not be combined with SSRIs or MAOIs due to serotonin syndrome risk. Quality matters: cheap forms may contain contaminants.
What is the best L-Tryptophan supplement?
We track 1 produkter containing L-Tryptophan. The top-ranked product scores 7.5 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.
What is the evidence grade for L-Tryptophan?
L-Tryptophan has evidence grade B, meaning it is supported by human RCTs. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.