التربتوفان لـ الأرق

Q: Does التربتوفان help with الأرق?

Based on 84 studies with 32,969 participants, there is strong evidence from multiple clinical trials that التربتوفان may support الأرق management. Our evidence grade is A (Strong Evidence).

Q: How much التربتوفان should I take for الأرق?

Studies have used various dosages. A commonly studied range is 250-1,000 mg, before bed. Always consult your healthcare provider before starting any supplement regimen.

Q: Are there side effects of التربتوفان?

Reported side effects may include Nausea, Diarrhea, Drowsiness, Dry mouth. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

Q: How strong is the evidence for التربتوفان and الأرق?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 84 peer-reviewed studies with 32,969 total participants. The overall direction of effect is positive.

بناءً على 79 دراسة (3 meta-analyses, 4 RCTs) بمشاركة 32,701 مشاركًا إجمالاً. 54/79 دراسة تُظهر تأثيرات إيجابية.

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الخلاصة

Tryptophan is supported by extensive research as a supplement that may help with insomnia, working through its natural role as a building block for sleep-regulating brain chemicals.

79 studies with 32,701 participants provide a large evidence base
About 68% of studies show positive effects on insomnia
Tryptophan is the natural precursor to both serotonin and melatonin
Both supplementation and dietary approaches to increasing tryptophan have been studied

Key Study Findings

Review

Effects of L-tryptophan on sleepiness and on sleep.

Dose: 1 g or more مقابل: Placebo التأثير: Increase in subjective sleepiness; decrease in sleep latency

animal study

Compound Chaijin Jieyu Fang alleviates insomnia complicated with depression by reshaping actinobacteria to inhibit neuronal …

Dose: Compound Chaijin Jieyu Fang (CCJF) traditional Chinese medicine formula; dose not specified مقابل: Placebo التأثير: None None

Controlled Clinical Trial n=32 12 weeks Open-label

Efficacy and associated neurotransmitters of digital cognitive behavior therapy for atopic dermatitis: A comparative effectiveness …

Dose: None مقابل: Standard care alone Outcome: Itch and insomnia improvement in atopic dermatitis التأثير: None 0.0449 (itch), 0.0089 (insomni

المجتمع المدروس: Patients with atopic dermatitis and mild-moderate negative emotions

bioinformatics/animal study

Tryptophan metabolism-related gene CYP1B1 serves as a shared biomarker for both Parkinson's disease and insomnia.

Dose: Not applicable (bioinformatics analysis + animal experiment validation; no human intervention) مقابل: Placebo التأثير: None None

cross-sectional study n=165

Characteristics and influencing factors of gut microbiota in population with sleep disorders.

Dose: not applicable (observational study) مقابل: Placebo التأثير: None None

animal study 2 weeks

A non-pharmacological intervention for insomnia: tryptophan-fructooligosaccharides combination improves sleep in mice via anti-inflammation and gut …

Dose: tryptophan+FOS (TF) low dose: 10 mg/kg tryptophan + 500 mg/kg FOS; high dose: 20 mg/kg + 1000 mg/kg مقابل: Placebo التأثير: sleep duration improved by 81.0% (caffeine model, HD, p<0.001); 50.8% (PCPA model, HD, p<0.01); TNFα <0.001 (caffeine model); <0.01

Key Statistics

الدراسات

32969

المشاركون

↑

Positive

التقييم

Referenced Papers

Effects of L-tryptophan on sleepiness and on sleep. Review

Journal of psychiatric … None 102 اقتباسات

Chaihu-Jia-Longgu-Muli Decoction improves dizziness with anxiety in rats by modulating tryptophan metabolism. Other

Journal of ethnopharmacology 2026

Serum Amino Acid and Fatty Acid Metabolites as Predictors of Sleep Disorders in Children: A Risk Prediction Model. Other

Biomedicines 2026

Bifidobacterium animalis subsp. lactis Bbm-19 ameliorates insomnia by remodeling the gut microbiota and restoring γ-aminobutyric acid and serotonin signaling. Other

Food & function 2026

Compound Chaijin Jieyu Fang alleviates insomnia complicated with depression by reshaping actinobacteria to inhibit neuronal apoptosis. Other

Phytomedicine : international … 2026

Flavonoids from mulberry leaves exhibit sleep-improving effects via regulating GABA and 5-HT receptors. Other

Journal of ethnopharmacology 2025 13 اقتباسات

Efficacy and associated neurotransmitters of digital cognitive behavior therapy for atopic dermatitis: A comparative effectiveness research. Other

Asian Pacific journal … 2025 6 اقتباسات

Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 pathway in mice. Other

Psychopharmacology 2025 5 اقتباسات

Wendan Decoction exerts therapeutic effects on insomnia by regulating gut microbiota and tryptophan metabolism. Other

Phytomedicine : international … 2025 5 اقتباسات

Effect of acupuncture at Back-Shu points on gut microbiota in insomnia model rats based on metagenomic sequencing technology. Other

Frontiers in microbiology 2025 4 اقتباسات

Effect of graduated drug therapy for moderate-to-severe chronic insomnia on the severity of disease: an observational study in Germany. Observational

Journal of clinical … 2025 3 اقتباسات

Lactobacillales derived from traditional Xizang dairy products improve insomnia and restore neurotransmitter-metabolic profiles via gut microbiota in PCPA-induced mice. Other

Microbiological research 2025 3 اقتباسات

Sleep deprivation activated AMPK/FOXO3a signaling mediates pineal autophagy impairment to reduce melatonin secretion in CUMS + SD rats leading to … Other

Neuroscience letters 2025 3 اقتباسات

Neurochemical Insights into the Role of Tryptophan Metabolites and Kynurenine Pathway in Insomnia and its Psychological and Neurological Comorbidities. Review

Molecular neurobiology 2025 3 اقتباسات

Medical Professionals and Pharmacological Intervention for the Treatment of Insomnia: A Cross-Sectional Study. Other

Sleep science (Sao … 2025 2 اقتباسات

Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats. Other

International immunopharmacology 2025 1 اقتباسات

Construction of composite nanoparticles of β-cyclodextrin and corn starch encapsulating 5-hydroxytryptophan for sustained release and sleep improvement in vivo. Other

International journal of … 2025 1 اقتباسات

The role of molecular weight on chitosan and chitosan oligosaccharides in sleep regulation: Integrating network pharmacology and multi-omics analysis in … Other

International journal of … 2025 1 اقتباسات

Tryptophan metabolism-related gene CYP1B1 serves as a shared biomarker for both Parkinson's disease and insomnia. Other

Scientific reports 2025 1 اقتباسات

Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. Review

Sleep & breathing … 2025

[Effect of Fushen Decoction on 5-HT system and GABA expression in mouse model of PCPA-induced insomnia]. Other

Zhongguo Zhong yao … 2025

A non-pharmacological intervention for insomnia: tryptophan-fructooligosaccharides combination improves sleep in mice via anti-inflammation and gut microbiota modulation. Other

Food & function 2025

Characteristics and influencing factors of gut microbiota in population with sleep disorders. Other

Frontiers in microbiology 2025

Integrating serum pharmacochemistry with network pharmacology and pharmacological validation to elucidate the mechanism of KaiXinSan in treating insomnia. Other

BMC complementary medicine … 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Guhan Yangsheng Jing mitigates hippocampal neuronal pyroptotic injury and manifies learning and memory capabilities in sleep deprived mice via the … Other

Journal of ethnopharmacology 2024 26 اقتباسات

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 اقتباسات

Aspartame-induced cognitive dysfunction: Unveiling role of microglia-mediated neuroinflammation and molecular remediation. Review

International immunopharmacology 2024 21 اقتباسات

Cannabidiol Exerts Sedative and Hypnotic Effects in Normal and Insomnia Model Mice Through Activation of 5-HT1A Receptor. Other

Neurochemical research 2024 14 اقتباسات

A novel antidepressant homogeneous polysaccharide YLP-1 from Millettia pulchra ameliorates tryptophan metabolism and SCFAs through modulating gut microbiota. Other

Carbohydrate polymers 2024 14 اقتباسات

The therapeutic potential of Ziziphi Spinosae Semen and Polygalae Radix in insomnia management: Insights from gut microbiota and serum metabolomics … Other

Journal of ethnopharmacology 2024 13 اقتباسات

Shen Yuan extract exerts a hypnotic effect via the tryptophan/5-hydroxytryptamine/melatonin pathway in mice. Other

Journal of ethnopharmacology 2024 13 اقتباسات

Study on gut microbiota and metabolomics in postmenopausal women. Other

BMC women's health 2024 12 اقتباسات

An integrated liver, hippocampus and serum metabolomics based on UPLC-Q-TOF-MS revealed the therapeutical mechanism of Ziziphi Spinosae Semen in p-chlorophenylalanine-induced … Other

Biomedical chromatography : … 2024 8 اقتباسات

Sleep Patterns and Tryptophan Consumption among Students at Spanish Universities: The Unihcos Project. Other

Nutrients 2024 7 اقتباسات

Effectiveness of Enriched Milk with Ashwagandha Extract and Tryptophan for Improving Subjective Sleep Quality in Adults with Sleep Problems: A … Other

Clocks & sleep 2024 6 اقتباسات

Study on the antidepressive effects and mechanism of raw and fried Ziziphi Spinosae Semen via metabolomics and gut microbiota analysis. Other

Biomedical chromatography : … 2024 6 اقتباسات

Biosynthetic Pathways of Tryptophan Metabolites in Saccharomyces cerevisiae Strain: Insights and Implications. Other

International journal of … 2024 5 اقتباسات

Bedtime banana and milk intake on sleep and biochemical parameters. Other

Asia Pacific journal … 2024 1 اقتباسات

Screening the effective components of Suanzaoren decoction on the treatment of chronic restraint stress induced anxiety-like mice by integrated chinmedomics … Other

Phytomedicine : international … 2023 33 اقتباسات

Beneficial Effect of Increased Tryptophan Intake on Its Metabolism and Mental State of the Elderly. Other

Nutrients 2023 25 اقتباسات

Melatonin-related dysfunction in chronic restraint stress triggers sleep disorders in mice. Other

Frontiers in pharmacology 2023 14 اقتباسات

Development and challenges in the discovery of 5-HT1A and 5-HT7 receptor ligands. Review

Bioorganic chemistry 2023 14 اقتباسات

The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review. Systematic Review

International journal of … 2023 14 اقتباسات

Structure-Based Design of Xanthine-Imidazopyridines and -Imidazothiazoles as Highly Potent and In Vivo Efficacious Tryptophan Hydroxylase Inhibitors. Other

Journal of medicinal … 2023 8 اقتباسات

Pistacia vera Extract Potentiates the Effect of Melatonin on Human Melatonin MT1 and MT2 Receptors with Functional Selectivity. Other

Pharmaceutics 2023 7 اقتباسات

Complementary and Integrative Approaches to Sleep Disorders in Children. Review

Child and adolescent … 2023 5 اقتباسات

Persistent Symptoms and IFN-γ-Mediated Pathways after COVID-19. Other

Journal of personalized … 2023 4 اقتباسات

Influence of mental health medication on microbiota in the elderly population in the Valencian region. Other

Frontiers in microbiology 2023 3 اقتباسات

The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Meta-Analysis

Nutrition reviews 2022 68 اقتباسات

Comprehensive 16S rDNA Sequencing and LC-MS/MS-Based Metabolomics to Investigate Intestinal Flora and Metabolic Profiles of the Serum, Hypothalamus and Hippocampus … Other

Neurochemical research 2022 23 اقتباسات

Metabolic engineering of Escherichia coli for efficient production of L-5-hydroxytryptophan from glucose. Other

Microbial cell factories 2022 20 اقتباسات

A Reduced Tryptophan Diet in Patients with Diarrhoea-Predominant Irritable Bowel Syndrome Improves Their Abdominal Symptoms and Their Quality of Life … Other

International journal of … 2022 14 اقتباسات

[Effective substance and mechanism of Ziziphi Spinosae Semen extract in treatment of insomnia based on serum metabolomics and network pharmacology]. Other

Zhongguo Zhong yao … 2022 13 اقتباسات

Women's mood at high altitude. sexual dimorphism in hypoxic stress modulation by the tryptophan-melatonin axis. Review

Frontiers in physiology 2022 10 اقتباسات

Evaluation of the pharmacological effects and exploration of the mechanism of traditional Chinese medicine preparation Ciwujia tablets in treating insomnia … Other

Frontiers in pharmacology 2022 9 اقتباسات

[Mechanism of Suanzaoren Decoction in improving insomnia rats by integrating metabolomics and intestinal flora analysis]. Other

Zhongguo Zhong yao … 2022 7 اقتباسات

Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Other

Annual review of … 2021 149 اقتباسات

Advances in the Microbial Synthesis of 5-Hydroxytryptophan. Review

Frontiers in bioengineering … 2021 18 اقتباسات

Nutraceuticals for Sleep Disorders. Review

Combinatorial chemistry & … 2021 16 اقتباسات

Use of Nutraceutical Ingredient Combinations in the Management of Tension-Type Headaches with or without Sleep Disorders. Review

Nutrients 2021 4 اقتباسات

[Nutrition impact on insomnia treatment]. Review

Nutricion hospitalaria 2021 3 اقتباسات

[L-tryptophan as dietetic supplement and treatment for hot flashes, astenia, and insomnia in cancer patients]. Other

Nutricion hospitalaria 2021

Enhanced production of 5-hydroxytryptophan through the regulation of L-tryptophan biosynthetic pathway. Other

Applied microbiology and … 2020 30 اقتباسات

Dietary sources of melatonin and benefits from production of high melatonin pasteurized milk. Other

Journal of food … 2020 24 اقتباسات

Pharmacotherapeutic management of sleep disorders in children with neurodevelopmental disorders. Review

Expert opinion on … 2019 49 اقتباسات

Treadmill exercise ameliorates nicotine withdrawal-induced symptoms. Other

Journal of exercise … 2019 26 اقتباسات

Fluoxetine for adults who are overweight or obese. Review

The Cochrane database … 2019 24 اقتباسات

Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides. Other

RSC advances 2019 13 اقتباسات

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 اقتباسات

Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. RCT

American journal of … 2018 61 اقتباسات

Total sleep time and kynurenine metabolism associated with mood symptom severity in bipolar disorder. Other

Bipolar disorders 2018 39 اقتباسات

Sleep disorder, Mediterranean Diet and learning performance among nursing students: inSOMNIA, a cross-sectional study. Other

Annali di igiene … 2018 39 اقتباسات

4-Hydroxybenzyl alcohol derivatives and their sedative-hypnotic activities. Other

RSC advances 2018 23 اقتباسات

Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems. Other

Nutrition research and … 2018 12 اقتباسات

The Relationship Between Tryptophan Hydroxylase-2 Gene with Primary Insomnia and Depressive Symptoms in the Han Chinese Population. Other

Balkan medical journal 2018 10 اقتباسات

The role of tryptophan metabolism in postpartum depression. Review

Metabolic brain disease 2018

Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other

Journal of clinical … 2017 1097 اقتباسات

Serum levels of leptin, zinc and tryptophan in obese subjects with sleep deficits. Other

Pakistan journal of … 2017 11 اقتباسات

Tryptophan Intake in the US Adult Population Is Not Related to Liver or Kidney Function but Is Associated with Depression … Review

The Journal of … 2016 76 اقتباسات

Sleep-promoting effects of a GABA/5-HTP mixture: Behavioral changes and neuromodulation in an invertebrate model. Other

Life sciences 2016 19 اقتباسات

Tryptophan for the sleeping disorder and mental symptom of new-type drug dependence: A randomized, double-blind, placebo-controlled trial. RCT

Medicine 2016 8 اقتباسات

Inflammation-induced activation of the indoleamine 2,3-dioxygenase pathway: Relevance to cancer-related fatigue. Review

Cancer 2015 81 اقتباسات

Flos Albiziae aqueous extract and its active constituent quercetin potentiate the hypnotic effect of pentobarbital via the serotonergic system. Other

Biomedical reports 2015 12 اقتباسات

Exercise and sleep in aging: emphasis on serotonin. Review

Pathologie-biologie 2014 74 اقتباسات

Engineering bacterial phenylalanine 4-hydroxylase for microbial synthesis of human neurotransmitter precursor 5-hydroxytryptophan. Other

ACS synthetic biology 2014 71 اقتباسات

Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. Other

Neurological sciences : … 2014 58 اقتباسات

Pharmacotherapy for sleep bruxism. Meta-Analysis

The Cochrane database … 2014 56 اقتباسات

Pharmacological evaluation of sedative and hypnotic effects of schizandrin through the modification of pentobarbital-induced sleep behaviors in mice. Other

European journal of … 2014 43 اقتباسات

Strategies of Functional Foods Promote Sleep in Human Being. Other

Current signal transduction … 2014 41 اقتباسات

Gomisin N isolated from Schisandra chinensis augments pentobarbital-induced sleep behaviors through the modification of the serotonergic and GABAergic system. Other

Fitoterapia 2014 30 اقتباسات

Gonadal hormone levels and platelet tryptophan and serotonin concentrations in perimenopausal women with or without depressive symptoms. Other

Gynecological endocrinology : … 2014 18 اقتباسات

Melatonin: comprehensive profile. Review

Profiles of drug … 2013 26 اقتباسات

Neurotransmitter-precursor-supplement intervention for detoxified heroin addicts. RCT

Journal of Huazhong … 2012 15 اقتباسات

Symptomatic treatment of interferon-α-induced depression in hepatitis C: a systematic review. Systematic Review

Journal of clinical … 2012

A systematic review of insomnia and complementary medicine. Systematic Review

Sleep medicine reviews 2011 317 اقتباسات

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 اقتباسات

Both stimulatory and inhibitory effects of dietary 5-hydroxytryptophan and tyrosine are found on urinary excretion of serotonin and dopamine in … Other

Neuropsychiatric disease and … 2009 31 اقتباسات

Disruption of the circadian timing systems: molecular mechanisms in mood disorders. Review

CNS drugs 2009

Spinosin, a C-glycoside flavonoid from semen Zizhiphi Spinozae, potentiated pentobarbital-induced sleep via the serotonergic system. Other

Pharmacology, biochemistry, and … 2008 76 اقتباسات

Antidepressant activity of standardised extract of Marsilea minuta Linn. Other

Journal of ethnopharmacology 2008 55 اقتباسات

The search for new off-label indications for antidepressant, antianxiety, antipsychotic and anticonvulsant drugs. Review

Journal of psychiatry … 2006

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious treatment for chronic insomnia. RCT

Nutritional neuroscience 2005

Anxiety, depression, and insomnia. Review

Primary care 2002 43 اقتباسات

Modulation of serotonergic projection from dorsal raphe nucleus to basolateral amygdala on sleep-waking cycle of rats. Other

Brain research 2002 33 اقتباسات

[Drug for the treatment of sleep disorders--review]. Review

Zeitschrift fur arztliche … 2001 3 اقتباسات

Melatonin and climactery. Review

Medical science monitor … 2000 11 اقتباسات

Vegetarian diet in the treatment of fibromyalgia. RCT

Bangladesh Medical Research … 2000

Dietary supplements and natural products as psychotherapeutic agents. Review

Psychosomatic medicine 1999 136 اقتباسات

5-Hydroxytryptophan: a clinically-effective serotonin precursor. Review

Alternative medicine review … 1998 216 اقتباسات

Fibromyalgia and the serotonin pathway. Review

Alternative medicine review … 1998

Physiological and therapeutic effects of high frequency electrical pulses. Other

Integrative physiological and … 1996

[Prevention and treatment of sleep disorders through regulation] of sleeping habits]. Review

Presse medicale (Paris, … 1994

The role of 5-hydroxytryptophan (5-HTP) in the regulation of the sleep/wake cycle in parachlorophenylalanine (p-CPA) pretreated rat: a multiple approach … Other

Experimental brain research 1991 20 اقتباسات

Role of serotonin in therapy of depression and related disorders. Review

The Journal of … 1991

Eosinophilia-myalgia syndrome in Wisconsin. Other

Wisconsin medical journal 1990

Scleroderma, fasciitis, and eosinophilia associated with the ingestion of tryptophan. Case Report

The New England … 1990

Treatment of severe chronic insomnia with L-tryptophan and varying sleeping times. Other

Pharmacopsychiatry 1987

Diagnosis and treatment of insomnia. Other

American family physician 1987

Evaluation of L-tryptophan for treatment of insomnia: a review. Other

Psychopharmacology 1986

L-tryptophan as a hypnotic in special patients. Other

Journal of the … 1985

Recent developments in the diagnosis and treatment of sleep disorders. Review

Hospital & community … 1985

Chronic insomnia: effects of tryptophan, flurazepam, secobarbital, and placebo. RCT

Psychopharmacology 1983 25 اقتباسات

[Implication of hypothalamic structures in indolaminergic mechanisms of paradoxical sleep]. Other

Comptes rendus des … 1983 2 اقتباسات

5-HT antagonists suppress sleep and delay its restoration after 5-HTP in p-chlorophenylalanine-pretreated cats. Other

European journal of … 1982 21 اقتباسات

Effect of p-chlorophenylalanine and tryptophan on sleep, EEG and motor activity in the rat. Other

Behavioural brain research 1981 86 اقتباسات

Indolic substances in plasma, cerebrospinal fluid, and frontal cortex of human subjects infused with saline or tryptophan. Other

Journal of neurochemistry 1981

[Insomnia induced by P-chlorophenylalanine in cats. Its reversibility by intraventricular injections of indolamines]. Other

Comptes rendus des … 1980 1 اقتباسات

Efficacy and side effects of chloral hydrate and tryptophan as sleeping aids in psychogeriatric patients. Other

International pharmacopsychiatry 1980

Neuroregulators and sleep mechanisms. Review

Annual review of … 1975 27 اقتباسات

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

الجرعات الشائعة

sleep:: 250-1,000 mg, before bed

الحد الأعلى: Not established; previously recalled (1989) due to contamination

الجرعات المدروسة في الأبحاث

الجرعة	المدة	التأثير	ن
1 g or more	--	Positive	--
Compound Chaijin Jieyu Fang (CCJF) traditional Chinese medicine formula; dose not specified	--	Positive	--
None	12 weeks	Positive	32
Not applicable (bioinformatics analysis + animal experiment validation; no human intervention)	--	Neutral	--
not applicable (observational study)	--	Neutral	165
tryptophan+FOS (TF) low dose: 10 mg/kg tryptophan + 500 mg/kg FOS; high dose: 20 mg/kg + 1000 mg/kg	2 weeks	Positive	--
Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components	--	Positive	--
tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral	--	Positive	--

أفضل وقت للتناول: 30-60 minutes before bed, ideally on a light stomach

Safety & Side Effects

الآثار الجانبية المُبلّغ عنها

⚠ Nausea
⚠ Diarrhea
⚠ Drowsiness
⚠ Dry mouth
⚠ Blurred vision

التفاعلات المعروفة

● SSRIs/SNRIs — risk of serotonin syndrome
● MAOIs — dangerous serotonin accumulation
● Sedatives — additive drowsiness

الحد الأقصى المسموح به: Not established; previously recalled (1989) due to contamination

استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.

Frequently Asked Questions

Does التربتوفان help with الأرق?

Based on 84 studies with 32,969 participants, there is strong evidence from multiple clinical trials that التربتوفان may support الأرق management. Our evidence grade is A (Strong Evidence).

How much التربتوفان should I take for الأرق?

Studies have used various dosages. A commonly studied range is 250-1,000 mg, before bed. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of التربتوفان?

Reported side effects may include Nausea, Diarrhea, Drowsiness, Dry mouth. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for التربتوفان and الأرق?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 84 peer-reviewed studies with 32,969 total participants. The overall direction of effect is positive.

Related Evidence

مكونات أخرى لـ الأرق

Melatonin A جذر حشيشة الهر A CBD A أحماض أوميغا-3 الدهنية A فيتامين D A الخزامى A

التربتوفان لحالات أخرى

صعوبة بدء النوم B

الخلاصة السريعة

بناءً على 79 دراسة (3 meta-analyses, 4 RCTs) بمشاركة 32,701 مشاركًا إجمالاً. 54/79 دراسة تُظهر تأثيرات إيجابية.

Evidence Strength92%

High confidence

تفصيل الدراسات

RCT (6)Meta (2)Other (76)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ الأرق

اعرف المزيد

إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.