트립토판 관련 수면 개시 장애
B총 96명의 참여자를 대상으로 한 19건의 연구(메타분석 1건, RCT 1건)에 근거합니다. 19건 중 16건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
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
효과: 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
효과: 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
효과: 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
효과: 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
효과: None
None
Animal study
Wendan Decoction exerts therapeutic effects on insomnia by regulating gut microbiota and tryptophan metabolism.
Dose: None
vs: Placebo
효과: None
None
Key Statistics
19
연구
96
참여자
↑
Positive
B
등급
Referenced Papers
Journal of psychiatric …
None
102 인용
Psychopharmacology
2025
5 인용
Phytomedicine : international …
2025
5 인용
Microbiological research
2025
3 인용
International immunopharmacology
2025
1 인용
Sleep & breathing …
2025
Neurochemical research
2024
14 인용
Journal of ethnopharmacology
2024
13 인용
Journal of ethnopharmacology
2024
13 인용
Phytomedicine : international …
2023
33 인용
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.
Meta-Analysis
Nutrition reviews
2022
68 인용
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 인용
Drugs & aging
2018
131 인용
Nutrition research and …
2018
12 인용
Journal of clinical …
2017
1097 인용
Biomedical reports
2015
12 인용
European journal of …
2014
43 인용
Pharmacology, biochemistry, and …
2008
76 인용
Psychopharmacology
1983
25 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 250-1,000 mg, before bed
상한량: Not established; previously recalled (1989) due to contamination
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed, ideally on a light stomach
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Drowsiness
- ⚠ Dry mouth
- ⚠ Blurred vision
알려진 상호작용
- ● SSRIs/SNRIs — risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Sedatives — additive drowsiness
일일 최대 섭취 허용량: Not established; previously recalled (1989) due to contamination
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 트립토판 help with 수면 개시 장애?
Based on 19 studies with 96 participants, there is moderate evidence from clinical studies that 트립토판 may support 수면 개시 장애 management. Our evidence grade is B (Good Evidence).
How much 트립토판 should I take for 수면 개시 장애?
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 트립토판?
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 트립토판 and 수면 개시 장애?
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
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.