Tryptophan is an essential amino acid and precursor to serotonin (the “feel-good” neurotransmitter) and melatonin (the sleep hormone). It’s critical for mood regulation, sleep quality, and recovery. Athletes may benefit from its ability to reduce exercise-induced mental fatigue and improve rest.
Because serotonin influences appetite, tryptophan is sometimes used to manage cravings. However, it competes with other amino acids for absorption, so it’s often taken with carbohydrates to enhance uptake.
Synonyms: L-tryptophan, 5-HTP (a metabolite)
Benefits:
- Supports deeper sleep and recovery.
- May reduce anxiety and improve mood.
- Potential appetite regulation.
Sources: Turkey, eggs, cheese, tryptophan supplements.
Notes: High doses (>1g) may cause drowsiness or digestive issues. Avoid with antidepressants.