Tryptophan para Dificultad para Conciliar el Sueño

Basado en 19 estudios (1 meta-analysis, 1 RCT) con 96 participantes en total. 16/19 estudios muestran efectos positivos.

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Conclusión

Tryptophan shows promising signs for helping people fall asleep faster, supported by a strong biological rationale, though the studies so far have been quite small.

84% of 19 studies show positive effects — a very consistent finding
Works through conversion to serotonin and then melatonin in the brain
Total participant count of only 96 limits the strength of conclusions
Includes 1 meta-analysis and 1 RCT — larger trials are needed

Key Study Findings

Review

Effects of L-tryptophan on sleepiness and on sleep.

Dose: 1 g or more vs: Placebo Efecto: Increase in subjective sleepiness; decrease in sleep latency

review

Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical …

Dose: Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components vs: Placebo Efecto: None None

Animal study

Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …

Dose: None vs: Placebo Efecto: None None

Animal Study

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

Dose: Cinnamic acid (CA) administered to rats (dose not specified) vs: Placebo Efecto: None None

Animal study

Lactobacillales derived from traditional Xizang dairy products improve insomnia and restore neurotransmitter-metabolic profiles via gut …

Dose: Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th vs: Placebo Efecto: None None

Animal study

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

Dose: None vs: Placebo Efecto: None None

Key Statistics

Estudios

Participantes

↑

Positive

Calificación

Referenced Papers

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

Journal of psychiatric … None 102 citas

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 citas

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

Phytomedicine : international … 2025 5 citas

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 citas

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

International immunopharmacology 2025 1 citas

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

Sleep & breathing … 2025

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

Neurochemical research 2024 14 citas

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 citas

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

Journal of ethnopharmacology 2024 13 citas

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 citas

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

Nutrition reviews 2022 68 citas

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

RSC advances 2019 13 citas

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 citas

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

Nutrition research and … 2018 12 citas

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 citas

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

Biomedical reports 2015 12 citas

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 citas

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

Pharmacology, biochemistry, and … 2008 76 citas

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

Psychopharmacology 1983 25 citas

Dosage & Usage

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

Dosificaciones de uso común

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

Límite superior: Not established; previously recalled (1989) due to contamination

Dosificaciones estudiadas en la investigación

Dosificación	Duración	Efecto	N
1 g or more	--	Positive	--
Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components	--	Positive	--
None	--	Positive	--
Cinnamic acid (CA) administered to rats (dose not specified)	--	Positive	--
Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th	--	Positive	--
None	--	Positive	--
cannabidiol (CBD) at various doses administered to mice	--	Positive	--
not specified (intragastric administration)	--	Positive	--

Mejor momento para tomar: 30-60 minutes before bed, ideally on a light stomach

Safety & Side Effects

Efectos secundarios reportados

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

Interacciones conocidas

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

Ingesta máxima tolerable: Not established; previously recalled (1989) due to contamination

Consulte siempre a su profesional de salud antes de comenzar cualquier suplemento.Siempre consulte a su profesional de salud antes de comenzar cualquier suplemento.

Frequently Asked Questions

Does Tryptophan help with Dificultad para Conciliar el Sueño?

Based on 19 studies with 96 participants, there is moderate evidence from clinical studies that Tryptophan may support Dificultad para Conciliar el Sueño management. Our evidence grade is B (Good Evidence).

How much Tryptophan should I take for Dificultad para Conciliar el Sueño?

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 Tryptophan?

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 Tryptophan and Dificultad para Conciliar el Sueño?

We rate the evidence as Grade B (Good Evidence). This rating is based on 19 peer-reviewed studies with 96 total participants. The overall direction of effect is positive.

Related Evidence

Otros ingredientes para Dificultad para Conciliar el Sueño

Magnesium Glycinate A Vitamina B6 A Zinc A Melatonin A Hops A L-Theanine A

Tryptophan para otras condiciones

Insomnio A

Veredicto rápido

Basado en 19 estudios (1 meta-analysis, 1 RCT) con 96 participantes en total. 16/19 estudios muestran efectos positivos.

Evidence Strength72%

High confidence

Desglose de estudios

RCT (1)Meta (1)Other (17)

Comparar alternativas

Vea cómo se comparan otros ingredientes para esta condición.

Ver todos los ingredientes para Dificultad para Conciliar el Sueño

Más información

Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.