{"id":9816,"date":"2021-08-06T14:00:55","date_gmt":"2021-08-06T21:00:55","guid":{"rendered":"https:\/\/www.everywomanover29.com\/blog\/?p=9816"},"modified":"2025-09-11T13:39:08","modified_gmt":"2025-09-11T20:39:08","slug":"timing-combinations-of-tryptophan-and-5-htp-for-anxiety-depression-and-bad-sleep-premenstrual-dysphoric-disorder-pmdd","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/timing-combinations-of-tryptophan-and-5-htp-for-anxiety-depression-and-bad-sleep-premenstrual-dysphoric-disorder-pmdd\/","title":{"rendered":"Timing\/combinations of tryptophan and 5-HTP for anxiety, depression and bad sleep (premenstrual dysphoric disorder\/PMDD)"},"content":{"rendered":"

\"tryptophan<\/p>\n

Naomi asked these questions about tryptophan timing, using it in the morning and her PMDD (premenstrual dysphoric disorder) symptoms of anxiety, depression and bad sleep:\u00a0 <\/u><\/p>\n

I heard your talk on the Biology of Trauma summit, thank you it was great. When\u2019s the best time to take tryptophan? I want to try it for PMDD depression & anxiety along with accompanied bad\/little sleep.<\/p>\n

I\u2019ve read it needs to be taken on an empty stomach. If I take it in the mornings will it make me drowsy for the day? I struggle with having an empty stomach in the evenings as I often need to eat something close to bedtime to have the energy to sleep through.<\/p><\/blockquote>\n

I thanked Naomi for her kind words and shared that tryptophan is best used mid-afternoon and evening when serotonin levels take a downwards dip. And tryptophan (and the other amino acids) must always be taken on an empty stomach\/away from protein. I also shared how she may want to experiment with also using 5-HTP at various times in the day and in different combinations (more on that below).<\/p>\n

Regarding the evening dose, tryptophan can be used between dinner and a bedtime snack if a snack is necessary for blood sugar stability (for improving sleep).<\/p>\n

I shared this blog as an additional resource for her – Tryptophan for PMS: premenstrual dysphoria, mood swings, tension, and irritability<\/a><\/p>\n

In a study published in 1999, A placebo-controlled clinical trial of L-tryptophan in premenstrual dysphoria, tryptophan was found to reduce symptoms of PMS when used in the luteal phase or second half of the cycle (i.e. after ovulation).<\/p><\/blockquote>\n

I\u2019ve seen both tryptophan and 5-HTP improve symptoms in 2-3 cycles (often in conjunction with GABA) and other steps I outline in the above blog. I don\u2019t typically have clients only use it after ovulation but this is one way a trial could be approached.<\/p>\n

Using a combination of tryptophan and 5-HTP<\/h2>\n

Regarding Naomi\u2019s question about taking tryptophan in the morning and her concern about it making her drowsy during the day, this is my feedback about possibly experimenting with also using 5-HTP at various times in the day and in different combinations:<\/p>\n