How to take tryptophan? Here come the most synergistic combos!

José Miguel Olivencia 6 min. of reading Amino Acids Leave a comment

How to take tryptophan is basically saying cheer up! You’ll agree with us that a little energy boost never hurts, but especially during times of shortages, the so-called “balm” for the central nervous system isn’t a magic cure, but it’s the closest thing you’ll have at your fingertips. We’ll tell you how to take it to get 200% out of it and enjoy a boost that brings out not just your best version, but the next one.

One person, one dose

When it comes to tryptophan, the differences in doses from one person to another can be pretty significant. That’s because all kinds of personal factors come into play: from age, to physical condition, to exercise level, diet, stress, or overall health status, all having a big impact on each person’s L-tryptophan intake needs.

Keep in mind that this essential amino acid can’t be properly dosed through diet alone, so it’s recommended to take it as a dietary supplement, via tryptophan tablets or capsules that also have the bonus of bypassing digestion and being absorbed directly.

You can learn more about this substance in the post we’ve prepared – https://www.hsnstore.eu/blog/nutrition/amino-acids/tryptophan/

As a guideline, a healthy adult consumes 4 to 6 milligrams of tryptophan per kg of body weight daily through food. Still, don’t get too comfortable! Factors like chronic stress, diet, lack of exercise, liver damage, or any inflammatory bowel disease are likely to cause your body to absorb less tryptophan and develop a deficiency.

Deficiency symptoms, a warning sign

So, what are the symptoms of tryptophan deficiency? Truth is, they’re not very specific, so they often go unnoticed. Our advice: at the slightest suspicion, take action.

Here are the main ones!

Mood swings
Fatigue
Irritability
Sleep disorders

Among others, these are some signs that could be telling you your amino acid levels are at rock bottom. Don’t let it happen, turn to supplementation!

What’s the recommended daily dose of tryptophan?

The daily amount of tryptophan you’ll need to take depends on the purpose you’re taking it for, so once you know that, you can check your dose.

According to guidelines from the University of Michigan’s Department of Health, the recommended daily doses of tryptophan are as follows.

The recommended daily dose for…

Fighting insomnia is 1000 to 2000 mg. Take low doses right before bed and higher doses during the day
Dealing with chronic pain or migraines is 2000 to 4000 mg, spread throughout the day
Treating PMS or PMDD is 2000 to 4000 mg, spread throughout the day
Relief from depression or anxiety is 2000 to 6000 mg, spread throughout the day
Reducing appetite and cravings is 500 to 2000 mg, spread throughout the day

If you choose to take more than 1000 mg (2 capsules) per day, split your daily dose throughout the day as we suggest: a small amount in the morning, a bit more at midday, and the highest dose in the afternoon or evening. That’s the only way to get the best effect and the best distribution of melatonin and serotonin throughout the day.

The most synergistic combos rock

Like taking care of yourself? Then you know what we mean. Both inside and outside the gym circle, the popularity of effective supplement combos is skyrocketing, and it’s rare not to hear about a new one every day.

When you decide to take tryptophan, that powerful mood booster, try combining it with other active ingredients for pure synergy, since taking L-tryptophan with other supplements can enhance the health benefits of both substances.

Take note of the combos that will give your health—and mood—a 180° turn!

With vitamin B6, a classic that works

Tryptophan and vitamin B6 go together like peanut butter and jelly! To give you an idea, vitamin B6 is also known as a “cofactor.” What does that mean? It helps enzymes work better, contributing to increasing the conversion rate into serotonin.

Many studies have shown that low vitamin B6 levels are linked to a down mood, and we’re sure the last thing you want is to go around feeling down in the dumps.

Using tryptophan + vitamin B6 is an amazing way to boost serotonin levels, provide a great mood, and promote restful sleep!

Tryptophan with melatonin, no better way to sleep

Once tryptophan turns into serotonin, it can be used to produce melatonin, the famous “sleep hormone.” That’s why tryptophan offers wonderful benefits for maintaining healthy sleep habits.

If taking tryptophan and vitamin B6 promotes restful sleep, try combining it with melatonin to improve sleep quality even more. An extraordinary cocktail that combines mood-boosting effects with sleep stimulation.

So, is melatonin alone not effective? Of course it is! It can easily cross the blood-brain barrier, a must for its beneficial effects. A priceless help. But with tryptophan, it’s even better.

With 5-HTP, cheer up!

5-HTP is the compound tryptophan must convert into to let your body produce serotonin.

Take tryptophan with 5-HTP, as both improve mood and sleep quality. While 5-HTP works faster than L-tryptophan, the latter has a milder but longer-lasting effect.

That said, be responsible when taking this combo, since both supplements raise serotonin levels and too much serotonin can mean contraindications.

With L-theanine, relax first, then sleep

L-theanine is another amino acid just like tryptophan. It has a relaxing effect and also promotes healthy sleep. It’s commonly taken as a relaxing supplement, while tryptophan is used to improve mood.

Take tryptophan with L-theanine as a great combo to boost mood while helping you relax.

In short, tryptophan can be combined with a wide variety of substances to enhance its effects, including magnesium. Each combo has its own perks but all of them are very beneficial.

What do you think about all these tryptophan combos? You’ve got a lot to gain and nothing to lose by trying them out. We encourage you to find the one that fits your needs best and start taking care of yourself naturally through foods (click here) and supplements. Add tryptophan to your diet, boost your mood!

Here you can find more info on the topic:

6 Benefits of Tryptophan that will make you smile like never before