Tryptophan is an essential amino acid that serves as a precursor to serotonin, a neurotransmitter involved in mood regulation, sleep, and emotional balance. It also plays a role in melatonin production and immune function.
For physically active individuals, tryptophan can be beneficial for improving sleep quality, mood stability, and recovery—factors that influence performance, motivation, and resilience to overtraining. Some evidence also suggests that tryptophan may help reduce perceived exertion during endurance activities.
Tryptophan must be obtained through diet or supplements and is often included in sleep-enhancing or relaxation-oriented formulas.
Synonyms:
L-tryptophan
Benefits:
- Supports serotonin and melatonin synthesis
- Promotes better sleep and emotional balance
- May reduce perceived exertion in endurance sports
- Aids recovery by supporting rest and mood
Sources:
Found in turkey, eggs, dairy, soy, nuts, and seeds.
Observations:
Often used in nighttime recovery supplements. Excessive intake may cause nausea or drowsiness; rare but serious effects (e.g., serotonin syndrome) may occur with very high doses or combined use with certain medications.
Areas of Study Related:
Neurobiology, Exercise recovery, Nutritional psychiatry.