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Триптофан для Трудности с засыпанием

B Доказательства По меньшей мере одно рандомизированное исследование подтверждает это, с в целом согласованными результатами.

На основе 19 исследований (1 meta-analysis, 1 RCT) с участием 96 участников. 16/19 исследований показывают положительные эффекты.

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B

Итог

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 или: Placebo Эффект: 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 или: Placebo Эффект: 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) или: Placebo Эффект: 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 или: Placebo Эффект: None None

Key Statistics

19

Исследования

96

Участники

Positive

B

Оценка

Referenced Papers

Journal of psychiatric … None 102 цитирований
International immunopharmacology 2025 1 цитирований
Drugs & aging 2018 131 цитирований
Nutrition research and … 2018 12 цитирований
Psychopharmacology 1983 25 цитирований

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 --
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 --

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 Трудности с засыпанием?
Based on 19 studies with 96 participants, there is moderate evidence from clinical studies that Триптофан may support Трудности с засыпанием management. Our evidence grade is B (Good Evidence).
How much Триптофан should I take for Трудности с засыпанием?
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 Триптофан?
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 Триптофан and Трудности с засыпанием?
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.

Другие ингредиенты для Трудности с засыпанием

Триптофан для других состояний

References

  1. [1] E Hartmann. J Psychiatr Res. Effects of L-tryptophan on sleepiness and on sleep. doi:10.1016/0022-3956(82)90012-7 PubMed
  2. [2] Jingyi Li et al.. Psychopharmacology (Berl). 2025. Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 pathway in mice. doi:10.1007/s00213-025-06828-5 PubMed
  3. [3] Yuan Tian et al.. Phytomedicine. 2025. Wendan Decoction exerts therapeutic effects on insomnia by regulating gut microbiota and tryptophan metabolism. doi:10.1016/j.phymed.2025.157028 PubMed
  4. [4] Peifan Li et al.. Microbiol Res. 2025. Lactobacillales derived from traditional Xizang dairy products improve insomnia and restore neurotransmitter-metabolic profiles via gut microbiota in PCPA-induced mice. doi:10.1016/j.micres.2025.128276 PubMed
  5. [5] Xiaona Ye et al.. Int Immunopharmacol. 2025. Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats. doi:10.1016/j.intimp.2025.114852 PubMed
  6. [6] Tatiana Palotta Minari et al.. Sleep Breath. 2025. Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. doi:10.1007/s11325-025-03546-2 PubMed
  7. [7] Yu-Meng Liu et al.. Neurochem Res. 2024. Cannabidiol Exerts Sedative and Hypnotic Effects in Normal and Insomnia Model Mice Through Activation of 5-HT1A Receptor. doi:10.1007/s11064-024-04102-2 PubMed
  8. [8] Haiqin Ren et al.. J Ethnopharmacol. 2024. The therapeutic potential of Ziziphi Spinosae Semen and Polygalae Radix in insomnia management: Insights from gut microbiota and serum metabolomics … doi:10.1016/j.jep.2024.118255 PubMed
  9. [9] Tian-Ji Xia et al.. J Ethnopharmacol. 2024. Shen Yuan extract exerts a hypnotic effect via the tryptophan/5-hydroxytryptamine/melatonin pathway in mice. doi:10.1016/j.jep.2024.117992 PubMed
  10. [10] Yan Yan et al.. Phytomedicine. 2023. Screening the effective components of Suanzaoren decoction on the treatment of chronic restraint stress induced anxiety-like mice by integrated chinmedomics … doi:10.1016/j.phymed.2023.154853 PubMed
  11. [11] Clarinda N Sutanto et al.. Nutr Rev. 2022. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. doi:10.1093/nutrit/nuab027 PubMed
  12. [12] Ning Mou et al.. RSC Adv. 2019. Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides. doi:10.1039/c9ra01549c PubMed
  13. [13] Vivien C Abad et al.. Drugs Aging. 2018. Insomnia in Elderly Patients: Recommendations for Pharmacological Management. doi:10.1007/s40266-018-0569-8 PubMed
  14. [14] Ki-Bae Hong et al.. Nutr Res Pract. 2018. Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems. doi:10.4162/nrp.2018.12.3.208 PubMed
  15. [15] Michael J Sateia et al.. J Clin Sleep Med. 2017. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … doi:10.5664/jcsm.6470 PubMed
  16. [16] Meng-Fei Ye et al.. Biomed Rep. 2015. Flos Albiziae aqueous extract and its active constituent quercetin potentiate the hypnotic effect of pentobarbital via the serotonergic system. doi:10.3892/br.2015.518 PubMed
  17. [17] Chenning Zhang et al.. Eur J Pharmacol. 2014. Pharmacological evaluation of sedative and hypnotic effects of schizandrin through the modification of pentobarbital-induced sleep behaviors in mice. doi:10.1016/j.ejphar.2014.09.012 PubMed
  18. [18] Li-En Wang et al.. Pharmacol Biochem Behav. 2008. Spinosin, a C-glycoside flavonoid from semen Zizhiphi Spinozae, potentiated pentobarbital-induced sleep via the serotonergic system. doi:10.1016/j.pbb.2008.03.022 PubMed
  19. [19] E Hartmann et al.. Psychopharmacology (Berl). 1983. Chronic insomnia: effects of tryptophan, flurazepam, secobarbital, and placebo. doi:10.1007/BF00427957 PubMed

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