Tryptophan cho Mất Ngủ
A Bằng chứng Nhiều thử nghiệm lâm sàng lớn liên tục cho thấy những lợi ích đáng kể.Dựa trên 79 nghiên cứu (3 meta-analyses, 4 RCTs) với 32,701 người tham gia. 54/79 nghiên cứu cho thấy tác động tích cực.
Kết luận
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
Đối tượng nghiên cứu: Patients with atopic dermatitis and mild-moderate negative emotions
Key Statistics
84
Nghiên cứu
32969
Người tham gia
Positive
Xếp hạng
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 250-1,000 mg, before bed
Giới hạn trên: Not established; previously recalled (1989) due to contamination
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | 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 | -- |
Thời điểm dùng tốt nhất: 30-60 minutes before bed, ideally on a light stomach
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Drowsiness
- ⚠ Dry mouth
- ⚠ Blurred vision
Tương tác đã biết
- ● SSRIs/SNRIs — risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Sedatives — additive drowsiness
Mức hấp thụ tối đa cho phép: Not established; previously recalled (1989) due to contamination
Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.
Frequently Asked Questions
Does Tryptophan help with Mất Ngủ?
How much Tryptophan should I take for Mất Ngủ?
Are there side effects of Tryptophan?
How strong is the evidence for Tryptophan and Mất Ngủ?
Related Evidence
Các thành phần khác cho Mất Ngủ
Tryptophan cho các tình trạng khác
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