Tryptophan and Melatonin Relationship & Use as a Sleep Aid

Tryptophan and melatonin are both dietary supplements used for improving sleep and promoting a calm mind. Can you use these supplements together and which is more effective?

Tryptophan is an amino acid that the body needs in order to synthesize serotonin, which is a neurotransmitter that primarily affects mood regulation. Melatonin is a hormone that helps regulate circadian rhythm for healthy sleep patterns.

The body is unable to produce tryptophan on its own, but this essential amino acid can be acquired through dietary sources. Foods high in tryptophan include seeds and nuts, fish, chicken, turkey, eggs, cheese and tofu, according to MedlinePlus. [1]

Including these foods in a regular diet helps ensure that the body has enough to make serotonin. This can also indirectly increase melatonin levels, since melatonin is made in the pineal gland from serotonin.

L-Tryptophan

Amino Acid

Mood

Stress

Sleep

How It Works:

• Precursor for serotonin synthesis
• Supports a calm, relaxed mood
• Promotes restful sleep patterns

Dosage:

Between 6 - 12 g per day

Safety:

Generally Well Tolerated

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The Relationship Between Tryptophan and Melatonin

Tryptophan acts as a precursor for both serotonin and melatonin. The body converts tryptophan into 5-hydroxytryptophan (5-HTP). 5-HTP is then turned into serotonin, which is converted into melatonin.

Having adequate tryptophan levels provides the body with enough to make serotonin, which helps ensure that melatonin can be produced.

Melatonin, which regulates the sleep/wake cycle, is released when the body is exposed to darkness. Disruptions in the release of this hormone can result in sleep problems.

Although tryptophan and melatonin are available in dietary sources, some people take these compounds in supplement form to boost their levels. This is typically done to help manage sleep problems, such as insomnia, jet lag and sleep apnea.

L-Tryptophan and Melatonin for Sleep

Supplements containing L-tryptophan or melatonin are available online and at health and wellness stores. Some supplements have only one of these ingredients, while others combine them with 5-HTP or other natural ingredients that promote relaxation, such as chamomile.

Tryptophan supplements have shown potential for insomnia and sleep apnea, but more research is needed to determine efficacy. Melatonin supplements have shown moderate effectiveness for treating insomnia, jet lag and other sleep problems.

Should those with sleep problems take L-tryptophan or melatonin? Some users have reported experiencing quicker improvements in sleep from taking melatonin compared to tryptophan.

Melatonin is directly involved with sleep function, while tryptophan must go through the conversion process from 5-HTP to serotonin then melatonin.

Recommended Dosages of Tryptophan and Melatonin

Dosages for tryptophan or melatonin supplements vary based on several factors, including underlying medical conditions, age and the reason they are being used.

For example, adults taking melatonin supplements for circadian rhythm disorders can take between 0.5 and 5 MG before bedtime, according to the Mayo Clinic. [2]

Those who want to take a tryptophan or melatonin sleep aid or a supplement that contains both should talk to their doctor beforehand. This ensures the safety of these supplements for the individual, such as how much to take or when to take them.

Tryptophan and melatonin supplements for children should only be used under a doctor’s care, since these supplements can increase the risk of serious side effects in younger individuals. A doctor can determine whether or not they are safe for children to take depending on age, weight, medical conditions and other factors.

Safety of Tryptophan and Melatonin Supplements

Tryptophan and melatonin supplements are both well tolerated in the majority of users, but are associated with certain side effects. Tryptophan supplements can cause gastrointestinal symptoms, such as diarrhea, nausea, heartburn and gas, as well as blurred vision, drowsiness, dry mouth and dizziness.

Although these supplements were banned after an outbreak of eosinophilia-myalgia syndrome (EMS) in 1989, this reaction was traced to supplements coming from one manufacturer in Japan. Tryptophan supplements are not linked to EMS in general.

Tryptophan can also interact with other kinds of medications and potentially cause mild to severe reactions. Taking tryptophan with antidepressants that boost serotonin levels could potentially result in serotonin syndrome in which the body has too much of this neurotransmitter.

Other medications that should not be taken with tryptophan include benzodiazepines, dextromethorphan and monoamine oxidase inhibitors (MAOIs).

Melatonin supplements are considered safe to take for sleep problems on a short-term basis, according to the National Center for Complementary and Integrative Health. [3]

Taking melatonin supplements for extended periods of time raises the risk of serious side effects or adverse reactions. Possible side effects that can occur with melatonin include anxiety, vivid dreams or nightmares, irritability and headaches.

Melatonin supplements can interact with certain types of medications and produce dangerous results. These supplements should not be used with antidepressants, blood pressure medications or nonsteroidal anti-inflammatory drugs, according to the University of Maryland Medical Center. [4]

Certain foods contain small amounts of melatonin, including oats, rice, barley and sweet corn, as well as several fruits, including bananas, pineapples and oranges. However, the amounts derived from food sources are not considered sufficient to promote sleep.

Tryptophan and melatonin can usually be taken together, although this does not necessarily lead to more effective results for those with sleep problems. Those who want to take both or a supplement that has both should discuss this with their doctor first. Keep in mind that melatonin should only be used for a short period of time.

5-HTP

L-Theanine

GABA

Melatonin

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