5-Hydroxytryptophan, commonly known as 5-HTP, is a naturally occurring amino acid and chemical precursor to serotonin, a critical neurotransmitter involved in mood regulation and sleep. It is not usually found in foods but can be derived from the seeds of the African plant Griffonia simplicifolia. Research has primarily focused on 5-HTP's potential benefits in promoting general health, particularly mental well-being. Studies suggest that it may help alleviate symptoms of depression and anxiety b

How many studies on 5-HTP are available?

NutriVouch references 206 human studies on 5-HTP, all peer-reviewed and indexed on PubMed.

Is 5-HTP effective for Mood Support?

For Mood Support, 5-HTP has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 10 relevant studies.

Is 5-HTP effective for Depression Support?

For Depression Support, 5-HTP has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 34 relevant studies.

Is 5-HTP effective for Better Sleep?

For Better Sleep, 5-HTP has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 13 relevant studies.

Is 5-HTP effective for Appetite Control?

For Appetite Control, 5-HTP has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 7 relevant studies.

Is 5-HTP effective for Stress Relief?

For Stress Relief, 5-HTP has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 20 relevant studies.

Confidence level

Moderate evidence

206 studies

5-HTP

Absorption

✦Take with a carbohydrate-containing meal for better absorption, as amino acids from proteins can compete with 5-HTP for transport into the brain. Avoid taking with other supplements that affect serotonin levels without consulting a healthcare provider.

Daily Dose

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Common dose: 100–300 mg daily, typically divided into 2-3 doses

RDA: No official RDA established

Upper limit: Not established

Best form: 5-HTP from Griffonia simplicifolia extract

Timing: Take with a meal to reduce gastrointestinal side effects.

5-HTP is used for mood enhancement and sleep support but may interact with antidepressants. Consult a healthcare provider before use, especially if taking medications that affect serotonin levels.

Effects