Yes, tryptophan is a precursor of serotonin and melatonin, so it supports the body's natural sleep regulation. Studies show that 1-3 g of L-tryptophan before bedtime shortens time to fall asleep and improves sleep quality. Unlike synthetic sleep aids, tryptophan does not cause dependency or morning grogginess. Effects typically appear within 1-2 weeks.

Tryptophan is first converted to 5-HTP in the body and then to serotonin. 5-HTP is one step closer to serotonin, so its effects are faster and doses smaller (50-200 mg vs. 500-2,000 mg). However, tryptophan also participates in other metabolic pathways (niacin production), providing broader benefits. Both should not be taken simultaneously due to serotonin syndrome risk.

For mood support, 500-1,000 mg of L-tryptophan per day is recommended, divided into 2-3 doses. For sleep support, 1,000-2,000 mg 30-60 minutes before bedtime is recommended. Take separately from protein-rich food, as other amino acids compete with tryptophan for absorption. A light carbohydrate-rich snack with tryptophan improves brain uptake.

Tryptophan is generally safe at recommended doses. Some people may experience mild nausea, headache, or drowsiness. Important warning: do not combine tryptophan with SSRI antidepressants, MAO inhibitors, or 5-HTP — this can cause dangerous serotonin syndrome. Consult a doctor if you take mood-affecting medications.