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Tryptophan için Uykusuzluk

A Kanıt Birden fazla büyük klinik çalışma tutarlı biçimde önemli faydalar ortaya koymaktadır.

79 çalışmaya (3 meta-analyses, 4 RCTs), toplam 32,701 katılımcıyla dayanmaktadır. 54/79 çalışma olumlu etkiler göstermektedir.

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A

Sonuç

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 vs: Placebo Etki: 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 vs: Placebo Etki: 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 vs: Standard care alone Outcome: Itch and insomnia improvement in atopic dermatitis Etki: None 0.0449 (itch), 0.0089 (insomni

Popülasyon: 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) vs: Placebo Etki: None None
cross-sectional study n=165
Characteristics and influencing factors of gut microbiota in population with sleep disorders.
Dose: not applicable (observational study) vs: Placebo Etki: 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 vs: Placebo Etki: 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

84

Çalışmalar

32969

Katılımcılar

Positive

A

Derece

Referenced Papers

Journal of psychiatric … None 102 atıf
Journal of personalized … 2023 4 atıf
Annual review of … 2021 149 atıf
Frontiers in bioengineering … 2021 18 atıf
Combinatorial chemistry & … 2021 16 atıf
Nutricion hospitalaria 2021 3 atıf
The Cochrane database … 2019 24 atıf
Pathologie-biologie 2014 74 atıf
The Cochrane database … 2014 56 atıf
Current signal transduction … 2014 41 atıf
Profiles of drug … 2013 26 atıf
Sleep medicine reviews 2011 317 atıf
Primary care 2002 43 atıf
Zeitschrift fur arztliche … 2001 3 atıf
Medical science monitor … 2000 11 atıf
Bangladesh Medical Research … 2000
Alternative medicine review … 1998 216 atıf
Alternative medicine review … 1998
Wisconsin medical journal 1990
American family physician 1987
Annual review of … 1975 27 atıf

Dosage & Usage

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

Yaygın Kullanılan Dozajlar

sleep:
250-1,000 mg, before bed

Üst sınır: Not established; previously recalled (1989) due to contamination

Araştırmalarda İncelenen Dozajlar

Dozaj Süre Etki 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 --

En iyi alım zamanı: 30-60 minutes before bed, ideally on a light stomach

Safety & Side Effects

Bildirilen Yan Etkiler

  • Nausea
  • Diarrhea
  • Drowsiness
  • Dry mouth
  • Blurred vision

Bilinen Etkileşimler

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

Tolere edilebilir üst alım: Not established; previously recalled (1989) due to contamination

Herhangi bir takviye kullanmaya başlamadan önce mutlaka sağlık uzmanınıza danışın.Herhangi bir takviye başlatmadan önce her zaman sağlık uzmanınıza danışın.

Frequently Asked Questions

Does Tryptophan help with Uykusuzluk?
Based on 84 studies with 32,969 participants, there is strong evidence from multiple clinical trials that Tryptophan may support Uykusuzluk management. Our evidence grade is A (Strong Evidence).
How much Tryptophan should I take for Uykusuzluk?
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 Uykusuzluk?
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.

Tryptophan diğer sağlık durumları için

References

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