5-HTP
- Effective dose
- 150–300 mg
- Evidence
- 2/5· Emerging
Last updated June 1, 2026
What it is
5-HTP (5-hydroxytryptophan) is a compound the body makes from the amino acid tryptophan and converts into serotonin; supplemental 5-HTP is usually extracted from Griffonia simplicifolia seeds. Because it directly raises serotonin synthesis, it is studied for mood and sleep.
Benefits
A Cochrane review found 5-HTP and tryptophan were better than placebo at reducing depressive symptoms, but only 2 of over 100 located trials were of sufficient quality, so the evidence is weak. Studied antidepressant doses are commonly 150-300 mg/day, often split.
When to take it
Often split into 2-3 daily doses to reduce nausea and serotonin-syndrome risk; taken with food to limit stomach upset, and sometimes dosed in the evening when used for sleep.
Side effects
Most common effects are nausea, dizziness, and diarrhea. SERIOUS INTERACTION RISK: 5-HTP raises serotonin and can cause potentially life-threatening serotonin syndrome when combined with SSRIs, SNRIs, MAOIs, triptans, tramadol, or other serotonergic drugs — do not combine without medical supervision. It should also be avoided in pregnancy and discussed with a clinician before use.
Sources
Products containing 5-HTP
No products in our database contain this ingredient yet.