Melatonin and L-Tryptophan
Tryptophan is converted through serotonin into melatonin; adequate tryptophan supports the body's own melatonin production.
Melatonin
The body's own sleep-timing signal.
L-Tryptophan
The dietary precursor to serotonin and melatonin.
Designed to work as a pair
One is required for the other to do its job, so they belong together in a stack.
How to take them
Melatonin
- Dose
- 0.3–1 mg to start; most people do not need more than 3 mg
- Timing
- 30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone
L-Tryptophan
- Dose
- 500–2,000 mg per day
- Timing
- Evening on an empty stomach, or with a small carbohydrate snack to improve brain uptake
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Frequently asked
Can you take Melatonin and L-Tryptophan together?
Yes, they are commonly taken together. Tryptophan is converted through serotonin into melatonin; adequate tryptophan supports the body's own melatonin production.
What's the best time to take Melatonin and L-Tryptophan?
Around the same time works well. Melatonin: 30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone. L-Tryptophan: Evening on an empty stomach, or with a small carbohydrate snack to improve brain uptake.
How do Melatonin and L-Tryptophan interact?
Cofactor: Required for the other to do its job. Tryptophan is converted through serotonin into melatonin; adequate tryptophan supports the body's own melatonin production.
Related pairings
L-Theanine + Melatonin
L-theanine calms mental chatter and melatonin advances sleep timing; together they address both the 'wired mind' and the 'wrong clock' causes of poor sleep onset.
Magnesium + Melatonin
Magnesium supports GABA activity and relaxation while melatonin signals sleep timing — a popular, well-tolerated sleep stack that targets complementary mechanisms.
5-HTP + Melatonin
5-HTP raises serotonin, the precursor to melatonin; stacking both supplements is usually unnecessary and can be over-sedating for some people.
Glycine + Melatonin
Glycine lowers core body temperature, a physiological trigger for sleep onset, which complements melatonin's circadian signal.