Influence of tryptophan- and melatonin-rich foods on sleep quality: Intersections between nutrition and mental health
DOI:
https://doi.org/10.33448/rsd-v15i1.50562Keywords:
Tryptophan, Melatonin, Sleep, Nutrition, Microbiota.Abstract
This study aimed to synthesize scientific evidence on the relationship between tryptophan and melatonin rich foods and sleep quality. A systematic literature review was conducted in international databases (Web of Science, Scopus, PubMed, and SciELO), including original articles published from 2020 to 2025 that directly linked diets, foods, or supplementation with sleep outcomes. Ninety-nine eligible studies were analyzed using descriptive statistics and thematic categorization. Findings showed a progressive increase in publications over the period, especially from 2022 onward. Most studies reported benefits of tryptophan and melatonin intake, including decreased sleep latency, increased sleep duration, and reduced anxiety symptoms. The gut microbiota emerged as a potential mediator of tryptophan’s effects on sleep parameters. However, some studies presented inconsistent results, particularly concerning inflammatory metabolites from the kynurenine pathway. It is concluded that nutrition plays a promising role in modulating sleep and mental health, and that long term, methodologically standardized clinical trials are needed to strengthen the evidence.
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