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There can be large differences in the actual needs of individuals when it comes to daily tryptophan intake. That’s because factors like someone’s age, weight/body composition, level of activity and digestive/intestinal health all affect how much is absorbed and used. In general, if you simply get amino acids from foods rather than supplements, you aren’t at risk for consuming too much tryptophan, although supplements can raise this risk.
Research suggests that most healthy adults consume around 3.5–6 milligrams of L-tryptophan per kilogram of body weight through their diets most days. Dieting, being chronically stressed, consuming too little calories, exercising a lot, and having any form of inflammatory gastrointestinal disorders or liver damage can all lead to less tryptophan being absorbed and therefore a possible deficiency. If you eat enough calories in general, vary your intake of protein and plant foods, and aren’t dealing with an intestinal disorder, chances are you’re acquiring enough. However, you might benefit from consuming more if you notice signs of moodiness, irritability, fatigue and trouble sleeping well.
According to the University of Michigan Health Department, the dosages below are general guidelines for supplementing with tryptophan based on your goals:
- • for sleep disorders/insomnia: 1–2 grams taken at bedtime
- • for chronic pain or migraines: 2–4 grams per day in divided doses
- • for treating PMS or PMDD: 2–4 grams daily
- • for helping to alleviate depression or anxiety: 2–6 grams daily (it’s best to work with a doctor)
- • for lowering appetite and cravings: 0.5–2 grams daily *