Hermetica Superfood Encyclopedia
Legacy index-continuity record: the score and narrative are provisional and must not be represented as validated or human-approved.
Review flags: CLAIM_LEVEL_HUMAN_REVIEW_REQUIRED
A meta-analysis found the clearest L-tryptophan sleep signal for wake after sleep onset at intakes of at least 1 gram per day. It did not establish broad improvement across every sleep outcome or validate unspecified tryptophan forms.
Origin & History
Tryptophan is an essential amino acid renowned for its role in the synthesis of serotonin and melatonin, key molecules that regulate mood, sleep, and emotional balance. Found in protein-rich foods such as turkey, dairy, eggs, seeds, and legumes, tryptophan is critical for neurological function, appetite regulation, and circadian rhythm support. It also plays a secondary role in pain modulation and cognitive clarity.
Research Narrative (Provisional)
A systematic review, meta-analysis and meta-regression evaluated tryptophan supplementation and sleep quality (PMID 33942088). The clearest finding concerned wake after sleep onset at at least 1 gram/day; other outcomes were less consistent.
Preparation & Dosage
Dosage guidance is withheld because the publication gate has not recorded adequate support for this profile.
Nutritional Profile
- Essential amino acid - Precursor to serotonin - Precursor to melatonin - Involved in neurotransmitter modulation
Reported Mechanism (Provisional)
Tryptophan is primarily metabolized via the kynurenine pathway (95-99%), producing NAD+, kynurenic acid (a neuroprotective NMDA antagonist), and quinolinic acid. A smaller but crucial portion enters the serotonin pathway (~1-5%), where tryptophan hydroxylase converts it to 5-hydroxytryptophan, leading to serotonin (5-HT) and subsequently melatonin synthesis. Additionally, gut microbiota can metabolize tryptophan into indole derivatives through the indole pathway.
Clinical Narrative (Provisional)
Identity is pinned to L-tryptophan. Evidence should not be transferred to unspecified isomers or trace-dose combinations.
Also Known As
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