L-Tryptophan: Mood, Sleep & Serotonin Synthesis
1. What Is L-Tryptophan?
L-Tryptophan is an essential amino acid and the biochemical precursor to serotonin and melatonin in the brain. It promotes serotonin synthesis, which regulates mood, appetite, and sleep–wake cycles.
2. Clinically Demonstrated Benefits
2.1 Improved Sleep Quality
Supplementing with 1–2 g L-Tryptophan has been shown to decrease sleep latency by 15–20 minutes and enhance subjective sleep quality in adults with mild insomnia.
2.2 Mood Regulation
An acute 3 g dose of L-Tryptophan improves mood and reduces anxiety under stress by elevating central serotonin levels.
3. Optimal Dosage & Timing
3.1 Dose
1–3 g L-Tryptophan daily.
3.2 Timing
- 30–60 min before bedtime for sleep support
- With meals for mood/stress regulation
4. Safety & Side Effects
L-Tryptophan is well tolerated up to 5 g/day; mild GI discomfort or daytime drowsiness may occur at higher doses.
5. Where to Find L-Tryptophan in Maxine’s Burn
Burn Sleep Protein: Each serving delivers 1.5 g L-Tryptophan to support serotonin–melatonin production.
