Психика
Триптофан
Работает. Доказано: WASO −81 мин/г. При условиях: сон и настроение.
Суть
Прекурсор серотонина/мелатонина: с ≥1 г/сут меньше ночных пробуждений; настроение мягко лучше.
Что говорят исследования
Форма важна
L-триптофан ≥1 г/сут перед сном курсом.
Не сочетать с SSRI/MAOI из-за серотонинового синдрома..
Мифы
«Настроение качает»: у здоровых умеренно (4/11 РКИ), агрессия без сдвига.
«Хватает 500 мг»: пробуждения сокращает только ≥1 г/сут.
Осторожно
L-триптофан - прекурсор серотонина.
Эффект на сон ТОЛЬКО при >=1 г/день.
НЕ сочетать с SSRI/MAOI (серотониновый синдром).
Доза: 0.14-3 г/день.
С лекарствами
Из еды
Индейка, молоко, сыр, яйца, бананы, овсянка; для 1 г/сут удобнее добавка L-триптофана.
Источники
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. 2022 Journal Article, Meta-Analysis, Research Support, Non-U.S. Gov't, Systematic Review
A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. 2021 Journal Article, Systematic Review
Обзоры исследований: 52 в Europe PMC, самые цитируемые
Meta-analysis of Cerebrospinal Fluid Cytokine and Tryptophan Catabolite Alterations in Psychiatric Patients: Comparisons Between Schizophrenia, Bipolar Disorder, and Depression. 2018 · цитирований: 315
Tryptophan depletion and its implications for psychiatry. 2001 · цитирований: 172
Plasma L-tryptophan concentration in major depressive disorder: new data and meta-analysis. 2014 · цитирований: 153
Predictors of mood response to acute tryptophan depletion. A reanalysis. 2002 · цитирований: 136
Effects of acute tryptophan depletion on memory, attention and executive functions: a systematic review. 2009 · цитирований: 124
Tyrosine, phenylalanine, and tryptophan in gastroesophageal malignancy: a systematic review. 2015 · цитирований: 95
The kynurenine pathway in bipolar disorder: a meta-analysis on the peripheral blood levels of tryptophan and related metabolites. 2021 · цитирований: 84
Genetic variations in tryptophan hydroxylase in suicidal behavior: analysis and meta-analysis. 2003 · цитирований: 70
The tryptophan catabolite or kynurenine pathway in schizophrenia: meta-analysis reveals dissociations between central, serum, and plasma compartments. 2022 · цитирований: 67
Histidine-tryptophan-ketoglutarate solution vs. University of Wisconsin solution for liver transplantation: a systematic review. 2007 · цитирований: 64
The tryptophan catabolite or kynurenine pathway in COVID-19 and critical COVID-19: a systematic review and meta-analysis. 2022 · цитирований: 59
Further clarification of the contribution of the tryptophan hydroxylase (TPH) gene to suicidal behavior using systematic allelic and genotypic meta-analyses. 2006 · цитирований: 58
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. 2022 · цитирований: 56
Prebiotic and probiotic supplementation and the tryptophan-kynurenine pathway: A systematic review and meta analysis. 2021 · цитирований: 55
Meta-analysis of the association between tryptophan hydroxylase and suicidal behavior. 2002 · цитирований: 49
A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. 2021 · цитирований: 44
Sex Differences in Tryptophan Metabolism: A Systematic Review Focused on Neuropsychiatric Disorders. 2023 · цитирований: 42
Neuroimaging and electrophysiological studies of the effects of acute tryptophan depletion: a systematic review of the literature. 2006 · цитирований: 42
The tryptophan hydroxylase 1 (TPH1) gene, schizophrenia susceptibility, and suicidal behavior: a multi-centre case-control study and meta-analysis. 2010 · цитирований: 38
The tryptophan 620 allele of the lymphoid tyrosine phosphatase (PTPN22) gene predisposes to autoimmune Addison's disease. 2009 · цитирований: 37
The Involvement of Intestinal Tryptophan Metabolism in Inflammatory Bowel Disease Identified by a Meta-Analysis of the Transcriptome and a Systematic Review of the Metabolome. 2023 · цитирований: 35
The Tryptophan Catabolite or Kynurenine Pathway in Alzheimer's Disease: A Systematic Review and Meta-Analysis. 2022 · цитирований: 33
Tryptophan Catabolites in Bipolar Disorder: A Meta-Analysis. 2021 · цитирований: 31
The Tryptophan Catabolite or Kynurenine Pathway in a Major Depressive Episode with Melancholia, Psychotic Features and Suicidal Behaviors: A Systematic Review and Meta-Analysis. 2022 · цитирований: 29
Are tryptophan and 5-hydroxytryptophan effective treatments for depression? A meta-analysis. 2002 · цитирований: 29
Tryptophan and 5-hydroxytryptophan for depression. 2002 · цитирований: 29
Relationship Between the Gut Microbiome, Tryptophan-Derived Metabolites, and Osteoarthritis-Related Pain: A Systematic Review with Meta-Analysis. 2025 · цитирований: 25
Meta-analysis shows association between the tryptophan hydroxylase (TPH) gene and schizophrenia. 2006 · цитирований: 25
Fluorine-18-Labeled PET Radiotracers for Imaging Tryptophan Uptake and Metabolism: a Systematic Review. 2020 · цитирований: 21
Tryptophan and 5-hydroxytryptophan for depression. 2001 · цитирований: 21
Оценка: Brain 25 Evidence (MIT).