General Dosage
500 mg-2 g daily, typically taken before bed
Maximum dose: 6 g/day has been used in clinical research; doses above 3 g may cause GI upset and drowsiness
L-Tryptophan Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 500 mg-2 g daily, typically taken before bed
Timing: Before bed for sleep; with carbohydrates to enhance brain uptake • Take with food for best absorption.
Dosage by Condition
Sleep support
1-2 g 30-45 min before bedModerate
Mood support
1-3 g dailyModerate
Mild depression
2-3 g daily in divided dosesModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Sleep support | 1-2 g 30-45 min before bed | Moderate |
| Mood support | 1-3 g daily | Moderate |
| Mild depression | 2-3 g daily in divided doses | Moderate |
Upper limit: 6 g/day has been used in clinical research; doses above 3 g may cause GI upset and drowsiness
Timing & Absorption
Before bed for sleep; with carbohydrates to enhance brain uptake
Best taken with food for optimal absorption.
References
- Silber BY, Schmitt JA. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & Biobehavioral Reviews. DOI PubMed
- Murphy SE, Longhitano C, Ayres RE, et al. (2006). Tryptophan supplementation induces a positive bias in the processing of emotional material in healthy female volunteers. Psychopharmacology. DOI PubMed
- Hartmann E. (1982). Effects of L-tryptophan on sleepiness and on sleep. Journal of Psychiatric Research. DOI PubMed