How much tryptophan to take for sleep?

Are you tired of counting sheep until the sun comes up? Have you tried every trick in the book from chamomile tea to listening to boring podcasts, but still can’t seem to get any shut-eye? Well, look no further, because we’ve got an unconventional solution that’s bound to knock you out – tryptophan! In this article, we’ll explore the world of tryptophan as a sleep aid and answer your burning questions like how much tryptophan to take for sleep. So buckle up, grab some warm milk (or not), and let’s dive right in!

What is Tryptophan?

Before we dive into how much tryptophan to take for sleep- let’s start at square one- what exactly is it?

Fun fact #1: Did you know that turkey doesn’t make you sleepy? Turkey contains an amount of L-tryptophan higher than other meats however fish, chicken meat also contain a considerable amount.

Tryptophan is an essential amino acid found in high protein foods such as chicken, fish and turkey. This amino acid contributes towards building proteins within our bodies while simultaneously producing serotonin which helps balance moods and combat depression. The body cannot synthesize this on its own so it must be ingested through things like diet or supplements.

Benefits of Taking Tryptophan

Here are just a few benefits that come hand-in-hand with taking these bad boys:

Sleep

It has been proven through studies conducted over decades that increasing levels of L-Tryptaohgan promotes healthy sleeping patterns.

Mood Booster

As mentioned previously, consuming more tryptohan means releasing more mood stabilizing chemicals into your brain tissue

Immune Booster

Tryptaphon supports muscle function growth hormone production meaning better exercise recovery after workouts.

How Much Tryptophan Should You Take for Sleep?

There is no quick answer when it comes to dosage. Always remember that every body is different and therefore, there’s no one-size-fits-all recommendation.

Factors That Decide the Dosage

Here are a few things you’ll want to consider beforehand:

  • Age: With age, our tolerance levels are bound to change.

  • Weight : It goes without saying that if you’re heavier than average the same dose will have less effect on your system as compared to someone who has a lighter frame.

  • Intentions behind consumption: Are you looking to improve sleep or just overall mood? This makes all the difference in determining how much L-Tryptophan we need.

  • Personal Past Experience with Supplements: If you’re new to supplements altogether, start small and gradually increase after gauging its effectiveness within your routine over time.

Safe Range of Dosages

Most participants found minor benefits from 500 mg – 2000mg dosage.

It is advised not exceed more than this amount per day but in healthy adults doses up-to 15 g were well tolerated.(source)

When Should I Take Tryptophan?

There’s no perfect recipe when works for everyone due varying lifestyles however here are some guidelines based on past consumer experience:

1) Often people chose take 5-HTP at night before bed unlike other amino acids which can be taken either preceding meals or randomly throughout.

2) Typically – taking it approximately forty-five minutes before bedtime seems ideal timing-wise since absorption takes around twenty minutes.

3) To make sure serotonin concentration remains stable overnight include carbohydrates like crackers & cheese or apple slices as break-fast along-with tryptohan sources like turkey bacon

Potential Side Effects of Taking Too Much Tryptophan

Even though animal studies report very low toxicities even at high dosages exceeding therapeutic values by large amounts (e.g. ~15 g), it’s still worth being mindful of potential side effects.

Taking high doses can bring on eye pain, headaches and gastrointestinal irritations.

Fun fact #2: A condition known as “Eosinophilia-Myalgia Syndrome” occurred in 1990 after firms marketed Tryptophan supplements to treat insomnia stating opposite symptoms to what we’d expect from this amino acid.. Thankfully, that risk disappeared along with these previous manufacturing methods so now they’re back in the clear!

Alternative Sources of Tryptophan

If you prefer obtaining tryptohan through food sources rather than synthetic supplement forms some foods naturally rich include: turkey meatball subs, chicken soup or Thai fried rice with fish!

It is important however to also consider how much L-tryptohan is absorbed when ingested recreationally. Many times bio availability can be reduced due cooking processes like pan frying which destroy its build up density material.

Conclusion

We hope we’ve answered your question: ‘How much tryptophan should I take for sleep?’ While the answer may vary depending on a variety of factors such as age or weight specifically; participants have reported minor benefits after taking dosages ranging anywhere between 500 mg – 2000mg/day. And always remember to consult your doctor beforehand if you’re concerned about any possible health risks before going forward!

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