howtosupplement
Mood/Sleep

5-HTP

Serotonin precursor from Griffonia seeds that may support mood and sleep in adults not using serotonergic drugs.

5-HTP

5-HTP

43
score
C
evidence
Caution
risk
Quick Take

Mixed, older evidence for mood and sleep; reasonable to try cautiously, but avoid it if you use serotonin-raising meds.

5-HTP is a compound your body makes from the amino acid tryptophan; supplements are usually extracted from Griffonia simplicifolia seeds, since foods contain little usable 5-HTP itself. It crosses into the brain and is converted to serotonin, which also influences melatonin. Human studies most often examine low mood, sleep onset/quality, and anxiety or panic symptoms, with mixed but suggestive results. Adults with mild mood or sleep complaints and no serotonergic medications are the most likely to notice benefit.

Proven Benefits

01
May reduce depressive symptoms
02
May improve sleep quality
03
May shorten sleep onset
04
May reduce anxiety/panic

Protocol

Amount
100-300 mg
Frequency
Once nightly or split into 2-3 doses
When
For sleep, take 30-60 minutes before bed; otherwise take before meals or with a small snack if nausea occurs.

Onset Time

A few days to 2 weeks for sleep; 2-6 weeks for mood if it helps.

Who Should Consider

Adults with mild sleep-onset issues
Adults with low mood not using antidepressants
Adults with mild anxiety or panic symptoms
People who cannot tolerate L-tryptophan

How It Works

5-HTP crosses the blood-brain barrier and is converted by aromatic L-amino acid decarboxylase into serotonin. Higher serotonin signaling can affect mood and the downstream production of melatonin involved in sleep timing.

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