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How to Take L-tryptophan with Other Supplements: Top 5 Stacks Explained

L-tryptophan, an amino acid, and mood-enhancing supplement, is also great to take in a stack. Taking l-tryptophan with other supplements may enhance the benefits of both substances. In this article, we’ll examine the five best l-tryptophan stacks that people are using today. These may enhance your mood and help to promote healthy sleep.

If your diet is high in protein or dark green vegetables, then you should already be getting good amounts of dietary l-tryptophan. However, if you want to experience the mood-lifting and sleep-enhancing benefits of this great substance, you’ll probably need to take it as a supplement.

man enjoying l-tryptophan

1.    Stack with Vitamin B6

L-tryptophan with vitamin B6 is a good supplement stack. Vitamin B6 is also known as a cofactor, meaning that it helps enzymes perform better. Vitamin B6 helps to increase the speed of your body’s conversion of l-tryptophan to serotonin.

In fact, studies have found that low levels of B6 are associated with low overall mood.[1] Taking l-tryptophan with vitamin B6 is a great way to boost your serotonin levels, and to support a healthy mood.[2]

 

2.    Stack with Melatonin

Once l-tryptophan has been converted into serotonin, it can then be used to make melatonin (your body’s sleep hormone).[3] This is why so many people talk about the wonderful benefits of l-tryptophan for promoting and maintaining healthy sleep patterns.

couple sleeping L-tryptophan may help to promote healthy sleep

Taking l-tryptophan with melatonin is a great way to boost and support healthy sleep. While l-tryptophan is converted to melatonin, an extra melatonin supplement may be useful for promoting good sleep. L-tryptophan with melatonin gives you the mood-boosting effects of l-tryptophan with the sleep-enhancing effects of melatonin.

 

Taking melatonin on its own is actually also very effective. Melatonin is very good at crossing over the blood-brain barrier, which it needs to do to deliver its beneficial effects.[4] We’d recommend using a different l-tryptophan stack to help promote sleep.

 

3.    Stack with 5-HTP

We’ve published article about 5-HTP vs L-Tryptophan, in which we examine the relationship between these two great dietary supplements. 5-HTP is the compound that your l-tryptophan must be converted into so your body can make serotonin[5]. In other words, L-Tryptophan completes those steps in your body :

 

l-tryptophan with 5-htp Serotonin, your brain's "happiness" transmitter
  1. from L-Tryptophan to
  2. 5-HTP to
  3. Serotonin to
  4. Melatonin

 

This is why taking L-Tryptophan with 5-HTP is such a powerful supplement stack. You’re basically getting two sets of mood-boosting supplements. 5-HTP is often thought to be more powerful at mood-boosting effects, while l-tryptophan is more subtle and better at maintaining healthy sleep patterns.

If you’re planning on taking l-tryptophan with 5-HTP, please use this supplement stack responsibly. Both of these supplements result in an increase in serum serotonin. Too much serotonin can be dangerous. Don’t use 5-HTP if you are taking prescription medication for depression or anxiety, without first talking to your doctor.

 

4.    Stack with L-theanine

Liftmode l-theanine Liftmode's L-Theanine, 99+% purity

L-theanine is an active amino acid, just like l-tryptophan. Like l-tryptophan, l-theanine has relaxing properties and may help to promote healthy sleep.[6] L-theanine is typically thought of as more of a calming, relaxing supplement, while l-tryptophan is thought to be more of a mood-lifting substance.

Taking l-tryptophan with l-theanine is one of the ultimate amino acid stacks! Not only is this supplement stack great for producing mood-lifting and relaxing effects, it also provides you with two vital building blocks for proteins.

 

5.    Stack with Oleamide

 

Oleamide is one of the top supplements for promoting healthy sleep. Oleamide is actually produced naturally in your body as a response to sleep deprivation. Multiple studies have indicated that oleamide may have potent effects at maintaining healthy sleep patterns.[7]

 

Oleamide 50 grams Liftmode's Oleamide: 99%+ purity

L-tryptophan with oleamide is one of the best sleep-enhancing supplement stacks. L-tryptophan provides a mood-boost and helps your body to produce melatonin, which is needed for sleep. When taken with oleamide, the effects become even more powerful! The other great thing about this stack is that both of the components are natural and safe.

 

L-tryptophan is a dietary amino acid and oleamide is produced by your brain to help your sleep. So, we can safely say that this is one of the best stacks for promoting and maintaining good sleep.

 

Conclusion

 

In conclusion, you can take l-tryptophan with a number of other supplements to create a powerful stack. L-tryptophan is a natural and safe dietary supplement and goes well with many other substances. These include vitamin B6, l-theanine, 5-HTP, melatonin, and oleamide. All these stacks have slightly different properties and vary in their efficiency.

 

References:

 

[1] Vitamin B6 level is associated with symptoms of depression, AM Hvas et al., Psychother Psychosom. 2004 Nov-Dec;73(6):340-3.

[2] L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications, DM Richard et al., Int J Tryptophan Res. 2009; 2: 45–60, Published online 2009 Mar 23

[3] Conversion of L-tryptophan to serotonin and melatonin in human melanoma cells, A Slominski et al., Science Direct, FEBS Letters, Volume 511, Issues 1–3, 30 January 2002, Pages 102–106

[4] Melatonin and Brain, DX Tan, Curr Neuropharmacol. 2010 Sep; 8(3): 161, doi: 10.2174/157015910792246263

[5] Serotonin Biosynthesis, News-medical, Dr Ananya Mandal, MD, news-medical.net, retrieved on 20 October 2016

[6] L-theanine, a natural constituent in tea, and its effect on mental state, AC Nobre et al., Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8.

[7] The Hypnotic Actions of the Fatty Acid Amide, Oleamide, WB Mendelson and AS Basile, Neuropsychopharmacology (2001) 25, S36–S39. doi:10.1016/S0893-133X(01)00341-4