Absorption
✦Take on an empty stomach or with a carbohydrate-rich snack (not high-protein) to reduce competition with other amino acids for brain uptake. Vitamin B6 is a cofactor in the conversion to serotonin.
Daily Dose
⚖
Common dose: 500 mg-1 g before bedtime for sleep; 0.14-3 g/day for mood
RDA: No supplement RDA; dietary: ~3.5-6 mg/kg/day
Upper limit: No established; up to 3 g/day used in studies
Best form: Free-form L-tryptophan
Timing: 30-45 minutes before bedtime for sleep
Doses >=1 g consistently show reduced sleep latency. Avoid combining with SSRIs or MAOIs (serotonin syndrome risk).
Effects
Food Sources
- Turkey breast~340 mg per 100g
- Pumpkin seeds~576 mg per 100g
- Cheddar cheese~320 mg per 100g
- Oats~230 mg per 100g