Триптофан для Бессонница
A Доказательства Несколько крупных клинических испытаний стабильно демонстрируют значительные преимущества.На основе 79 исследований (3 meta-analyses, 4 RCTs) с участием 32,701 участников. 54/79 исследований показывают положительные эффекты.
Итог
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
Популяция: Patients with atopic dermatitis and mild-moderate negative emotions
Key Statistics
84
Исследования
32969
Участники
Positive
Оценка
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Часто используемые дозировки
- sleep:
- 250-1,000 mg, before bed
Верхний предел: Not established; previously recalled (1989) due to contamination
Дозировки, изученные в исследованиях
| Дозировка | Длительность | Эффект | N |
|---|---|---|---|
| 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 | -- |
Лучшее время приёма: 30-60 minutes before bed, ideally on a light stomach
Safety & Side Effects
Зарегистрированные побочные эффекты
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Drowsiness
- ⚠ Dry mouth
- ⚠ Blurred vision
Известные взаимодействия
- ● SSRIs/SNRIs — risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Sedatives — additive drowsiness
Допустимый верхний уровень потребления: Not established; previously recalled (1989) due to contamination
Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.
Frequently Asked Questions
Does Триптофан help with Бессонница?
How much Триптофан should I take for Бессонница?
Are there side effects of Триптофан?
How strong is the evidence for Триптофан and Бессонница?
Related Evidence
Другие ингредиенты для Бессонница
Триптофан для других состояний
References
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