5-HTP (5-Hydroxytryptophan)

Natural serotonin precursor that supports mood balance, sleep quality, and appetite regulation through direct neurotransmitter enhancement

Scientific name5-Hydroxy-L-tryptophan FormulaC11H12N2O3 Molecular weight220.23 g/mol CAS4350-09-8

70 absorption score

6 safety / 10

25 USD per month

5 documented interactions

Check it against something

Evidence level A

5-HTP (5-Hydroxytryptophan) with:

82 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Improved mood and depression relief

Enhances mood and may reduce symptoms of depression

Increases serotonin production improving mood regulation Evidence B-grade 2-6 weeks

Enhanced sleep quality and duration

Improves sleep onset, quality, and REM sleep

Serotonin converts to melatonin promoting natural sleep cycles Evidence B-grade 1-4 weeks

Appetite control and weight management

Reduces appetite and may support weight loss

Serotonin regulates satiety and reduces carbohydrate cravings Evidence B-grade 2-8 weeks

Reduced anxiety and stress

Helps manage anxiety and stress-related symptoms

Increased serotonin levels promote calm and relaxation Evidence C-grade 2-6 weeks

Migraine and headache relief

May reduce frequency and intensity of migraines

Serotonin regulation affects pain perception and blood vessels Evidence C-grade 4-12 weeks

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Melatonin Sleep support & circadian rhythm 0.5-3mg A 50% Ashwagandha Stress management & energy 300-600mg A 75% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Vitamin B12 (Cyanocobalamin) Energy & nerve support 250-1000 mcg A 70% Fish Oil (EPA/DHA) Heart & brain health 1-2g EPA/DHA A 85% L-Theanine Calm focus & stress relief 100-400mg B 90%

Every pair we checked

12 combinations scored by the engine

5-HTP (5-Hydroxytryptophan) + Caffeine No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Creatine Monohydrate No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Calcium Carbonate No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Whey Protein No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Lactase No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Bovine Collagen No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + DHA No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Turmeric No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Fish Oil (EPA/DHA) No documented interaction either way No known interaction 70

5-HTP (5-Hydroxytryptophan) + Magnesium Oxide Enhanced relaxation and sleep benefits Works better together 78

5-HTP (5-Hydroxytryptophan) + Melatonin Enhanced sleep benefits Works better together 78

5-HTP (5-Hydroxytryptophan) + Vitamin D3 Enhanced conversion of 5-HTP to serotonin Works better together 82

Dosage

Evening or before bed

Daily50-300mg

Mood support100-300mg daily

Sleep enhancement100-300mg before bed

Appetite control50-100mg before meals

Anxiety management50-150mg daily

When to expect it

First Effects1-3 days for sleep benefits, 1-2 weeks for mood

Peak Benefits4-8 weeks for sustained mood and sleep benefits

Deficiency DevelopmentReturn to baseline mood and sleep issues

Toxicity OnsetRisk of serotonin syndrome with drug interactions

How to measure it

$150-300

MarkerSerotonin levels (rarely measured clinically)

OptimalImproved mood and sleep quality markers

Deficient belowLow serotonin levels

FrequencyOnly if medically indicated - monitor symptoms instead

What people actually reported to the FDA

CAERS, 93 reports naming it as the suspect

Most reported effects

Vomiting 23

Nausea 18

Headache 13

Diarrhoea 11

Hypoaesthesia 10

Named as the suspect 93 reports of 113 that mention it at all

Serious outcome 80% hospitalisation, emergency room or worse

Other Serious or Important Medical Event38

Visited Emergency Room22

Hospitalization20

Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →

What actually reaches you

The label counts the carrier, your body does not

Absorption High 70 of 100 · absorbs well relative to other forms

Delivered daily 122.5 mg

Cost per 100 mg delivered $0.68 comparative — uses the absorption score, not a measured percentage

Works better with

3 documented

Vitamin B6

Enhanced conversion of 5-HTP to serotonin

B6 is required cofactor for serotonin synthesis · level A

Magnesium

Enhanced relaxation and sleep benefits

Both promote relaxation through different pathways · level B

Melatonin

Enhanced sleep benefits

5-HTP increases natural melatonin production · level B

What not to take with 5-HTP (5-Hydroxytryptophan)

2 documented

Protein High Meals

Large protein meals may compete with 5-HTP absorption

Amino acid competition for transport · minor significance

Carbidopa

Carbidopa blocks 5-HTP conversion to serotonin

Inhibits aromatic L-amino acid decarboxylase · major significance

Medication interactions

Discuss these with a pharmacist before combining

antidepressants-ssri-snri Major

DANGEROUS - may cause serotonin syndrome

What to do: DO NOT COMBINE - consult doctor

tramadol Major

May increase serotonin syndrome risk

What to do: Avoid combination

carbidopa-levodopa Moderate

Carbidopa blocks 5-HTP effects

What to do: May reduce 5-HTP effectiveness

Available forms

bioavailability compared

5-HTP from Griffonia Seed Extract 70

5-HTP from Griffonia Seed Extract: Natural serotonin boost, Sleep support, Mood enhancement, Appetite control

Food sources

before you supplement

Griffonia simplicifolia seeds Natural source for supplements · 70

Not found in significant amounts in food Supplementation required · N/A

Turkey (contains tryptophan precursor) Indirect precursor only · 20

5-HTP supplements 50-300mg per capsule · 70

Too little

deficiency signs

Depression and low mood
Sleep problems and insomnia
Increased appetite and carb cravings
Anxiety and stress sensitivity
Poor emotional regulation
Frequent migraines or headaches
Seasonal affective disorder symptoms

Too much

toxicity signs

Potentially serious risks:
Serotonin syndrome with antidepressants (life-threatening)
Severe nausea and vomiting
Extreme drowsiness and fatigue
Heart valve problems with long-term high doses (rare)

Who benefits most

depression-mood-disorders

Natural serotonin boost for mild to moderate depression

100-300mg daily (start low)

sleep-disorders-insomnia

Promotes natural sleep through serotonin-melatonin pathway

100-300mg 30-60 minutes before bed

appetite-weight-management

Reduces appetite and carbohydrate cravings

50-100mg before meals

anxiety-stress-management

May help with anxiety through serotonin increase

50-150mg daily

migraine-headache-sufferers

May reduce migraine frequency through serotonin regulation

100-200mg daily

Where to buy it

compare forms first

Look for 5-HTP (5-Hydroxytryptophan) at 50-300mg per serving. The form that matters here is 5-HTP from Griffonia Seed Extract.

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What else affects it

Beyond other supplements

Protein high meals

Large protein meals may compete with 5-HTP absorption

Amino acid competition for transport

How it works

Converts directly to serotonin in the brain increasing levels
Crosses blood-brain barrier more easily than tryptophan
Increased serotonin improves mood and emotional regulation
Serotonin converts to melatonin promoting natural sleep
Serotonin regulates appetite and satiety signals
Affects pain perception and migraine mechanisms

Key findings

what the evidence supports

Moderate evidence for mood improvement and sleep enhancement
More effective than tryptophan for crossing blood-brain barrier
SERIOUS risk of serotonin syndrome with antidepressants
Generally effective but requires careful medical supervision

Sources: NIH Examine.com · data reviewed 2026-08-02

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of 5-HTP (5-Hydroxytryptophan)?

Documented effects: Improved mood and depression relief; Enhanced sleep quality and duration; Appetite control and weight management; Reduced anxiety and stress. Enhances mood and may reduce symptoms of depression

How much 5-HTP (5-Hydroxytryptophan) should you take per day?

The common daily range is 50-300mg. By goal — mood support: 100-300mg daily; sleep enhancement: 100-300mg before bed; appetite control: 50-100mg before meals; anxiety management: 50-150mg daily.

When is the best time to take 5-HTP (5-Hydroxytryptophan)?

Evening or before bed. First effects are typically reported within 1-3 days for sleep benefits, 1-2 weeks for mood.

What are the side effects of 5-HTP (5-Hydroxytryptophan)?

At excessive doses: Potentially serious risks:, Serotonin syndrome with antidepressants (life-threatening), Severe nausea and vomiting, Extreme drowsiness and fatigue, Heart valve problems with long-term high doses (rare). Safety rating at normal doses is 6 out of 10.

What should you not take with 5-HTP (5-Hydroxytryptophan)?

Separate it from Protein High Meals, Carbidopa by two to four hours. Large protein meals may compete with 5-HTP absorption

Does 5-HTP (5-Hydroxytryptophan) interact with medications?

Documented interactions with antidepressants-ssri-snri, tramadol, carbidopa-levodopa. Discuss these with a pharmacist before combining.

How do you know if you need 5-HTP (5-Hydroxytryptophan)?

The marker is Serotonin levels (rarely measured clinically), optimal range Improved mood and sleep quality markers. Common deficiency signs: Depression and low mood, Sleep problems and insomnia, Increased appetite and carb cravings, Anxiety and stress sensitivity.

Taken for

52 Brain & Focus

Caffeine · DHA · Fish Oil (EPA/DHA)

28 Sleep & Stress

Melatonin · Magnesium Glycinate · Ashwagandha