5-HTP (5-Hydroxytryptophan)
5-HTP (5-Hydroxytryptophan)
Snapshot
5-HTP is a natural compound that supports serotonin production in the brain, promoting improved mood, restful sleep, appetite control, and emotional balance.
What is 5-HTP?
5-HTP, short for 5-hydroxytryptophan, is a naturally occurring amino acid and chemical precursor to serotonin—the “feel-good” neurotransmitter. It is a key intermediary in the synthesis of serotonin from the amino acid tryptophan. Supplementing with 5-HTP is believed to support serotonin levels, which can influence mood, sleep, and appetite.
Where It Comes From
5-HTP used in supplements is typically extracted from the seeds of the African plant Griffonia simplicifolia. These seeds naturally contain high levels of 5-HTP, making them the most sustainable and bioavailable source for commercial use.
Key Nutrients & Compounds
5-HTP itself is not a nutrient but a direct metabolite of tryptophan. It crosses the blood-brain barrier and is readily converted into serotonin. This makes it a unique compound in the modulation of neurotransmitters, especially serotonin, which plays a critical role in emotional and neurological health.
Health Benefits
5-HTP supplementation is associated with mood stabilization and the relief of symptoms of depression by naturally boosting serotonin levels. It may improve sleep quality by increasing melatonin synthesis, which is dependent on serotonin. 5-HTP also supports appetite regulation, potentially reducing food cravings and emotional eating. Some users report relief from migraines and fibromyalgia symptoms due to its serotonergic effects.
Recommended Dosage
Typical dosages range from 50 mg to 300 mg daily, divided into one or more servings. For mood support and appetite regulation, 100–200 mg per day is common. For sleep, lower doses (50–100 mg) taken 30–60 minutes before bed may be effective. Dosages should be started low and increased gradually to minimize potential side effects.
How to Use It
5-HTP is best taken on an empty stomach for optimal absorption. Capsules or tablets are the most common delivery forms. When used for sleep, it is typically taken in the evening. For mood and appetite, split doses in the morning and afternoon are often recommended.
Who Should Use It?
Adults experiencing mild to moderate mood disorders, chronic stress, poor sleep quality, or emotional eating may benefit from 5-HTP. It is also explored in clinical settings for conditions such as anxiety, fibromyalgia, and migraines. It is not recommended for children or pregnant women unless directed by a physician.
Possible Interactions or Cautions
5-HTP should not be taken with prescription antidepressants (SSRIs, MAOIs, tricyclics) or any drug that affects serotonin levels, as this may lead to serotonin syndrome—a potentially serious condition. Other cautions include gastrointestinal discomfort, drowsiness, and possible interactions with medications for blood pressure or neurological disorders. Always consult a healthcare provider before beginning use.
Final Thoughts
5-HTP offers a natural path to emotional and neurological support by enhancing the body’s serotonin production. Backed by clinical research, it may assist with sleep, mood, appetite, and chronic pain when used responsibly. Its plant-derived origins and targeted action make it a valuable tool in holistic health and emotional wellness.
Scientific Studies
Javelle, F., et al. (2020). Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis. Nutrition Reviews, 78(12), 1046–1060. https://pubmed.ncbi.nlm.nih.gov/31504850
Shaw, K., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-hydroxytryptophan for depression. Cochrane Database of Systematic Reviews, 2002(1), CD003198. https://doi.org/10.1002/14651858.CD003198
Caruso, I., Sarzi Puttini, P., & Cazzola, M. (1990). Double-blind study of 5-hydroxytryptophan versus placebo in the primary fibromyalgia syndrome. Current Therapeutic Research, 47(6), 1005–1012. https://pubmed.ncbi.nlm.nih.gov/2154206
Mohajeri, M., et al. (2024). Tryptophan and 5-HTP supplementation in the treatment of cognitive and mood disorders: A systematic review and meta-analysis. ResearchGate. https://www.researchgate.net/publication/383868099