Tryptophan Supplementation Improves Sleep Quality: Systematic Review and Meta-Analysis
Does Tryptophan Supplementation Actually Improve Sleep Quality?
Tryptophan supplementation significantly improves sleep quality, reduces sleep onset time, and increases total sleep duration, according to this comprehensive systematic review and meta-analysis of clinical trials. The analysis of 18 randomized controlled trials found that tryptophan supplementation improved sleep quality scores by an average of 42% compared to placebo, reduced time to fall asleep by approximately 15 minutes, and increased total sleep time by an average of 25 minutes per night. The benefits were most pronounced at doses of 1-3 grams taken 30-60 minutes before bedtime, with effects typically observed within 1-2 weeks of consistent supplementation. Tryptophan appears to work by increasing serotonin and melatonin production, supporting the body’s natural sleep-wake cycle.