L-tryptophan is an essential amino acid that is commonly found in dietary protein sources such as turkey, chicken, and milk. It is also available as a dietary supplement and has been studied for its many health benefits, including:
Mood and sleep
Depression and anxiety treatment
L-tryptophan has been shown to improve symptoms of depression and anxiety by increasing the production of serotonin, a neurotransmitter involved in regulating mood (Hartmann et al., 1980).
L-tryptophan has also been shown to improve sleep quality and reduce the time it takes to fall asleep (Nagata et al., 2013).
L-tryptophan has been shown to help control appetite by increasing feelings of fullness and reducing food cravings (Cangiano et al., 1992).
L-tryptophan has also been shown to help promote weight loss by increasing the body's metabolism and reducing food intake (Cangiano et al., 1992).
Immune system regulation
L-tryptophan has been shown to play a role in regulating immune function by modulating the activity of immune cells (Schmidt et al., 2015).
L-tryptophan has also been shown to help reduce inflammation in the body by increasing the production of anti-inflammatory molecules (Cervenka et al., 2011).
L-tryptophan has been shown to improve memory function by increasing the production of serotonin, which is involved in learning and memory (Markus et al., 2008).
Cognitive flexibility improvement
L-tryptophan has also been shown to improve cognitive flexibility by improving the communication between brain regions involved in cognitive control (Van der Does et al., 2000).
L-Tryptophan is included in: