When is it best to take tryptophan, and how do you fit it into your daily routine? — VitalHarmony TRYPTOPHAN 300 mg 90 caps

L-tryptophan is the starting material for the synthesis of serotonin, and part of the serotonin takes part in the production of melatonin, the substance linked to the body's shift into the night cycle. This is why tryptophan supplements are more often considered an evening option than a morning or daytime one.

The recommended dose is 1 capsule a day with water. If you want to enhance the effect, it is worth combining the intake with simple habits: dimming bright light (especially screens), reducing caffeine in the second half of the day and keeping a stable bedtime.

Tryptophan also comes from food: it is found in turkey, eggs, cottage cheese, nuts and bananas. The capsule form suits those who want to control the amount more precisely without restructuring their diet. The supplement does not replace a full diet.

Responses are individual: some people notice changes within the first few days, others need more time. If you take preparations that affect mood or sleep, consult a specialist before starting.