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13.10.2022


Meta-study | In this dosage, L-tryptophan improves the quality of sleep

Recently, we bored our five readers to death with articles about tryptophan as a body re-compositoning drug and sports supplement. We would almost forget that tryptophan is best known as a supplement that improves sleep. Especially if you use the stuff in the right dosage.


Meta-study | In this dosage, L-tryptophan improves the quality of sleep


Study
Researchers from the National University of Singapore found 4 studies in the scientific literature that were suitable for a meta-analysis. In the studies, subjects had been given an L-tryptophan supplement 20-30 minutes before going to sleep, and researchers had subsequently recorded the amino acid's effect on sleep.

The Singaporeans merged the results of the studies and re-analyzed them.

Results
There was a tendency for tryptophan supplementation to cause subjects to fall asleep earlier and to increase total sleep time, but there were no statistically significant differences.

According to the researchers, supplementation with L-tryptophan did improve the quality of sleep. The subjects who took tryptophan woke up significantly less often after falling asleep.

Click on the figure below for a larger version.


Meta-study | In this dosage, L-tryptophan improves the quality of sleep


When the researchers broke down their data by the doses used in the studies, they found the better results in trials using doses of at least 1 gram of tryptophan per intake. That dose roughly halved the number of minutes the subjects spent awake in bed after falling asleep.


Meta-study | In this dosage, L-tryptophan improves the quality of sleep


Conclusion
"Tryptophan supplementation, especially at > 1 g can help improve sleep quality", the researchers conclude.

Source:
Nutr Rev. 2022 Jan 10;80(2):306-16.

More:
Sleep aid L-tryptophan works at daytime too 16.10.2010

Archives:
Amino Acids
Tryptophan
Sleep


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