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06.06.2025

In this dosage, L-tryptophan improves your mood

A daily dose of 1-3 gram L-tryptophan makes your attitude, emotions and mood more positive. This is apparent from a Japanese review study by Japanse that appeared in the Journal of Dietary Supplements in 2020.

Study
Researchers from Nihon Pharmaceutical University traced 11 previously published trials in the scientific literature in which healthy people took L-tryptophan supplements, while subjects in a control group did not.

In the trials used, the researchers looked at the psychological effects of supplementation. Tryptophan is a precursor of serotonin. A moderate increase in serotonin activity in the brain has positive effects on mood.

Results
Tryptophan had a mild to moderate effect on mood and mood, the researchers concluded. The effect was not strong enough to treat depression, but perhaps large enough to prevent depression.

Tryptophan did not make sure that test subjects felt happier, happier or optimistic, but did improve the way in which test subjects processed emotions. Through tryptophan, for example, some users felt less inclined in difficult situations to look for a fight, they were less sensitive to stress and interpreted events more positively.

The instructions that proteins with a relatively large number of tryptophan improved the mood were less strong than the instructions for a psychological effect of supplements with free amino acid. The researchers estimate the most effective dose on 1-3 grams per day, preferably spread over 3 moments a day.

Trials that lasted 2-4 weeks achieved better results than studies of shorter duration.

Too high doses
The researchers warn against using tryptophan in too high doses and against the combination of tryptophan supplementation with antidepressants such as MAO inhibitors and SSRIs. This can cause the concentration of serotonin in the brain to become too high - with a range of unpleasant consequences. If you want to know more about this, you can google 'serotonin syndrome'.

Conclusion
"This systematic review found that L-tryptophan intake is useful on moods and feelings and that several reports showed L-tryptophan represses negative feelings and enhances positive feelings", the Japanese summarize. "This shows that L-tryptophan can be expected to deal with emotions."

"In order to accurately estimate the amount of L-tryptophan required to obtain the preferable effect, further studies need to be conducted with appropriate settings of the intake period, intake frequency, and intake method."

Source:
J Diet Suppl. 2021;18(3):316-33.

More:
Supplement with tryptophan makes you more dominant 05.11.2018
Tryptophan supplementation increases emotional intelligence 29.10.2018
It's easier to say 'no' when you take an L-tryptophan supplement 28.12.2017
L-Tryptophan gives women a rosy view of the world 19.05.2009

Archives:
Amino Acids
Psychology
Tryptophan

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