Learn all about 5-HTP
What is 5-HTP?
Boost serotonin naturally with 5-HTP for better mood & deep sleep. Clinically-studied ingredient fights stress & anxiety. Discover how it works today!
Benefits of 5-HTP
"5-HTP occupies a unique space between nutrients and pharmaceuticals. While it's not as potent as prescription antidepressants, the research shows it can be beneficial for mild mood imbalances with generally fewer side effects. The key is appropriate patient selection and using it as part of a comprehensive approach rather than a standalone solution."
- Dr. Michael T. Murray, ND, naturopathic physician and author of 'The Encyclopedia of Natural Medicine' (source)
How to use 5-HTP
Dosage
50-300mg daily, typically starting with lower doses and gradually increasing as needed
Timing
Preferably with meals to reduce gastrointestinal side effects; for sleep benefits, take 30-60 minutes before bedtime
Notes
Extended-release formulations may provide more consistent benefits with fewer side effects; effectiveness may diminish over time requiring periodic breaks
Who should take 5-HTP?
- People with mild to moderate depression not requiring prescription treatment
- Individuals with sleep onset difficulties related to racing thoughts
- Those experiencing chronic tension headaches or migraines
- People seeking alternatives to prescription medications for anxiety management
How does 5-HTP work?
5-HTP easily enters the brain (crossing the 'blood-brain barrier,' a protective filter) and is directly converted into serotonin. It skips a conversion step that normally slows down serotonin production from tryptophan. This extra serotonin influences brain activities controlling mood, sleep cycles, and how we feel pain. The serotonin made from 5-HTP can also turn into melatonin, the sleep hormone, which explains why it helps with sleep. Unlike many antidepressant drugs that work by stopping the recycling ('reuptake') of existing serotonin, 5-HTP aims to increase the total amount of serotonin available in the brain.
Frequently asked questions
Natural sources of 5-HTP
5-HTP is extracted from the seeds of Griffonia simplicifolia, a climbing plant from West and Central Africa. It isn't found in noticeable amounts in everyday foods. Your body naturally makes a little 5-HTP when it turns L-tryptophan (an amino acid found in foods like turkey, chicken, milk, and seeds) into serotonin, but you can't really get ready-made 5-HTP from your diet.
Potential side effects & risks
Warnings
Not recommended during pregnancy or breastfeeding. Use with caution if you have existing stomach or gut problems. People with neurological conditions (affecting the brain or nerves) or those taking psychiatric medications should only use 5-HTP under a doctor's supervision.
Side effects
Stomach issues (like nausea or diarrhea) are most common, especially when starting or with higher doses. Headache, drowsiness, or dizziness can sometimes occur. These effects are usually mild and temporary.
Interactions
Should NOT be combined with antidepressants (like SSRIs, SNRIs, MAOIs), certain migraine medications (triptans), or other supplements that increase serotonin. Taking these together carries a risk of 'serotonin syndrome' – a dangerous buildup of serotonin causing symptoms like agitation, sweating, fast heartbeat, and confusion. May also interact with carbidopa (used for Parkinson's disease). Always check with a doctor before combining 5-HTP with any medication.