Tryptophan: What Is It For and How to Take It

Tryptophan: many people have heard of it without really knowing what it is: an amino acid, a cousin of melatonin, another name for griffonia? We’re also asked about it as L-tryptophan. Before choosing a jar, it’s worth understanding what it actually is, and above all how to take it, since it’s a supplement with its own small rules. You’ll find our products alongside other amino acids in Paris, in our shop on rue Théophile Roussel.

An essential amino acid, found on the plate

The proteins in our diet are made up of twenty amino acids. Nine are called essential: the body can’t make them and must get them from food. Tryptophan is one of them, like leucine or lysine. It’s also one of the rarest in common proteins.

It’s found in protein-rich foods: eggs, dairy products, poultry, fish, legumes, pumpkin or sesame seeds, oat flakes. The “L” in L-tryptophan refers to the form found in nature and in dietary proteins. It’s the one found in the supplements on our shelf.

What does tryptophan do in the body?

Biochemists know it for a specific reason. Most of the tryptophan we eat is used to build proteins. Another part is directed towards producing vitamin B3. A small part, finally, takes a particular path: it’s converted into 5-HTP (5-hydroxytryptophan), which becomes serotonin, itself the starting point for melatonin. That’s what’s meant when we talk about a “precursor”.

Be careful not to confuse things. Tryptophan is neither melatonin nor 5-HTP: it’s the original amino acid, as found in food. It has no authorised nutrition or function claim in Europe. If it’s melatonin you’re after, it has its own melatonin shelf, with its own rules for taking it.

Three doses, three different approaches

In the shop, L-tryptophan products are mainly distinguished by the dose per capsule.

• 220 mg, one capsule a day. Nutripure L-Tryptophan provides 220 mg in free form, from plant-based fermentation, in a pack of 90 capsules. It’s only available in the shop, with no delivery.
• 500 mg, a single dose. Osavi L-Tryptophan contains 500 mg per vegetable capsule, with a composition reduced to the amino acid and the shell.
• 200 mg, an adjustable dose. For Be-Life Tryptophan, the brand states 1 to 4 capsules a day. This is the format for those who prefer to start low.

All three come in vegetable capsules. First compare the daily dose stated on each label, then the number of capsules in the jar.

How to take it: apart from protein-rich meals

This is the point we repeat most at the counter. In the body, tryptophan shares the same transporters as other amino acids, which are abundant in a protein-rich meal. Taking it right after a steak puts it in competition. Hence the instruction common to manufacturers: apart from meals, with a glass of water.

As for the time of day, each brand has its own recommendation. Osavi recommends one capsule about 30 minutes before bed, two to three hours after dinner. Nutripure leaves the choice between afternoon and evening, and notes that a small source of carbohydrates, a piece of fruit for example, can accompany the capsule if taken close to a meal. Be-Life suggests taking it in the morning or evening. Follow the label on your jar, without exceeding the stated dose, and keep the same time from one day to the next.

Tryptophan or griffonia?

Griffonia is a West African plant whose seeds naturally contain 5-HTP. Our Griffonia 5-HTP is a seed extract standardised to 15%, or 75 mg of 5-HTP per capsule. So it’s not the same product: griffonia provides the next step in the chain, tryptophan provides the starting amino acid. The two should not be combined without advice from a professional. In the shop, you’ll find them side by side on the anti-stress shelf.

Precautions, plainly stated

The data sheets for our tryptophan products are clear: no combination, without medical advice, with an antidepressant or a medication that acts on serotonin, nor with another 5-HTP or tryptophan supplement. Watch out for evening complexes: Nutripure’s Pure Zen, for example, already contains 220 mg of L-tryptophan. Tryptophan is not recommended for pregnant or breastfeeding women and is reserved for adults. If you’re on ongoing treatment, ask your doctor or pharmacist for advice.

Frequently asked questions

Does tryptophan help you sleep?

No, it can’t be presented that way: tryptophan has no authorised sleep-related claim. It’s an amino acid from food. Only melatonin has an authorised claim: it contributes to the reduction of time to fall asleep, when 1 mg is taken shortly before bedtime.

Can it be taken during dinner?

Manufacturers recommend the opposite: apart from meals, and especially away from a protein-rich meal.

Is tryptophan vegan?

Nutripure L-Tryptophan comes from plant-based fermentation and is labelled vegan. Osavi’s is also vegan, in a plant-based capsule.

How long does a course last?

Nutripure suggests three months, meaning one pack. Be-Life mentions a course of 1 to 3 months. Then check in with us or with your doctor.

The simplest way to choose between 200, 220 and 500 mg is still to come to the Paris 12th shop, Tuesday to Saturday: we’ll compare the labels with you, with no pressure.