5-HTP
A precursor to serotonin that may help with mood, sleep, and appetite.
Also known as: 5-Hydroxytryptophan • Oxitriptan
Overview
5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid and a precursor to the neurotransmitter serotonin. It is also an intermediate in the metabolism of tryptophan, another amino acid. In the body, tryptophan is converted to 5-HTP, which is then converted to serotonin. Serotonin plays a crucial role in regulating mood, sleep, appetite, and other important functions. As a supplement, 5-HTP is often used to support mental and emotional well-being by increasing serotonin levels in the brain. It is typically extracted from the seeds of the Griffonia simplicifolia plant. By bypassing the rate-limiting step in serotonin synthesis from tryptophan, 5-HTP is thought to be more effective at increasing serotonin levels. This has led to its investigation for a variety of conditions, including depression, anxiety, insomnia, and fibromyalgia. Some research also suggests that 5-HTP may aid in weight management by promoting a feeling of fullness, which can lead to reduced calorie intake. However, more research is needed to fully understand its efficacy and long-term safety.
Key Benefits
May Improve Mood
By increasing serotonin levels, 5-HTP may help alleviate symptoms of depression and anxiety.
May Promote Sleep
5-HTP can be converted to melatonin, a hormone that regulates sleep-wake cycles, potentially improving sleep quality.
May Aid in Weight Management
5-HTP may increase feelings of satiety, leading to reduced food intake and potential weight loss.
Dosage & How to Take
Start with a low dose and gradually increase as needed. It is best to consult with a healthcare professional before use.
| Purpose | Dose | Notes |
|---|---|---|
| Mood Support | 100-300 mg per day | Can be taken in divided doses. |
| Sleep Aid | 100-300 mg | Take 30-60 minutes before bedtime. |
| Appetite Control | 250-300 mg | Take 30 minutes before meals. |
Best Time to Take
For mood and appetite, take before meals. For sleep, take before bedtime.
With or Without Food
Can be taken with or without food, but taking it with food may reduce nausea.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Capsules/Tablets | High | General use | Most common form. |
| Enteric-Coated Capsules | High | Reducing gastrointestinal side effects | Designed to dissolve in the small intestine. |
Side Effects & Safety
Common
- Nausea
- Diarrhea
- Drowsiness
Rare
- Serotonin syndrome (in high doses or with other serotonergic drugs)
Contraindications
- Pregnancy, breastfeeding, and individuals taking SSRIs or MAOIs.
Interactions
Increased risk of serotonin syndrome
May increase the risk of side effects
Scientific Research
A pilot study of the predictive value of 5-hydroxytryptophan in antidepressant response
5-HTP may have a role in predicting antidepressant response.
5-Hydroxytryptophan: a clinically-effective serotonin precursor
A review of studies suggesting 5-HTP is effective for a variety of conditions.
Food Sources
Products With 5-HTP
6 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.