Supplement · Brain health technique
5-HTP (5-hydroxytryptophan)
Evidence grade: Context Dependent
A direct precursor to serotonin derived from the African plant Griffonia simplicifolia. It crosses the blood–brain barrier and is used to support mood, sleep, and appetite regulation.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Mood, Sleep & Stress Modulators
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice 5-HTP (5-hydroxytryptophan)
Start with 50–100 mg at night; may increase to 200 mg/day if tolerated. Take on an empty stomach with vitamin B6 for conversion. Avoid combining with prescription antidepressants or triptans. Use intermittently or under medical guidance. For most, mild and gradual benefits appear after 1–2 weeks.
The evidence behind 5-HTP (5-hydroxytryptophan)
5-HTP increases central serotonin, which can improve mood and sleep onset. Small RCTs show mild-to-moderate antidepressant and sleep benefits, particularly when combined with other supportive nutrients. Overuse can cause nausea or, rarely, serotonin syndrome when combined with SSRIs or MAOIs. Effects vary by individual metabolism.
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