5-HTP supplement image

5-HTP

Last updated: May 4, 2025

5-Hydroxytryptophan, or 5-HTP, is a compound naturally produced in your body from the amino acid tryptophan and also found in the seeds of the African plant Griffonia simplicifolia, with its use explored in studies for several decades. It works by directly increasing the production of serotonin, a key chemical messenger in the brain known for regulating mood, sleep, and appetite. Studies suggest 5-HTP may be better than placebo for alleviating depression, although the current evidence quality is limited, and more high-quality research is needed.

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Categories & Effectiveness

No categories available for this nootropic.

Dosage & Side Effects

Recommended Dosage

A common dosage used in preliminary studies for specific conditions like Parkinson's-related depression is 50 mg daily, though dosages in depression studies have varied. Doses above 100mg are more commonly associated with side effects like nausea, indicating a potential upper limit for comfortable single doses. Preliminary studies in Parkinson's patients used 50 mg daily, but optimal dosing requires careful consideration and potentially professional guidance, especially when combined with other medications.

Potential Side Effects

Mild side effects like nausea and vomiting can occur, particularly at doses above 100 mg. A more serious risk, though rare, is serotonin syndrome—a potentially fatal condition caused by excessive serotonin levels—especially when 5-HTP is taken in high doses or combined with certain medications. Individuals taking medications that affect serotonin, such as antidepressants (SSRIs/SNRIs) or Parkinson's drugs containing carbidopa, face an increased risk and should exercise extreme caution or avoid use.

Interactions & Stacks

While sometimes discussed anecdotally, there's limited robust evidence for specific synergistic stacks beyond 5-HTP's role as a serotonin precursor. Combining 5-HTP with carbidopa (often found in Parkinson's medications like Sinemet) requires extreme caution due to the significantly increased risk of serotonin syndrome, as carbidopa inhibits 5-HTP's breakdown outside the brain. User reports sometimes mention combining 5-HTP with L-Tyrosine, but strong clinical evidence supporting specific ratios or benefits for this combination is lacking.

Benefits by Use Case

Mood Support (Depression)

May help alleviate depressive symptoms by increasing serotonin. Evidence quality is currently limited, and effects vary significantly.

Parkinson's Symptom Support

Preliminary studies suggest potential benefits for depression and levodopa-induced dyskinesias in Parkinson's patients. Requires medical supervision due to interaction risks.

Sleep Aid

May promote sleep by boosting serotonin, which is a precursor to melatonin. Effectiveness and optimal timing can vary.

Anxiety Relief

Theoretically helps by increasing serotonin, but direct evidence for anxiety reduction is limited compared to mood effects. Often explored alongside other strategies.

Mechanism of Action

5-Hydroxytryptophan (5-HTP) acts as a direct precursor in the biosynthesis of serotonin (5-hydroxytryptamine or 5-HT). Unlike its own precursor, L-tryptophan, 5-HTP readily crosses the blood-brain barrier and is then converted into serotonin by the enzyme aromatic L-amino acid decarboxylase (AADC). By increasing the available pool of 5-HTP in the brain, supplementation directly boosts the synthesis and levels of serotonin, a crucial neurotransmitter involved in regulating mood, sleep, appetite, pain perception, and social behavior.

Frequently Asked Questions

Summary & Expert Opinion

Overall, 5-HTP shows potential as a direct precursor to serotonin, possibly offering benefits for mood regulation, though current evidence remains limited by study quality and variability. Its main strength lies in directly increasing serotonin synthesis, but this is also its limitation, carrying risks like serotonin syndrome, especially when combined with other serotonergic agents or specific medications like carbidopa. Individuals exploring options for mood support or sleep, particularly those who haven't responded well to other approaches, might consider 5-HTP cautiously. However, anyone taking antidepressant medications (SSRIs, SNRIs, MAOIs) or Parkinson's medications containing carbidopa should avoid 5-HTP or use it only under strict medical supervision due to serious interaction risks.

Research Studies

Showing 5 of 7 studies

5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology (2020)

anxiety depression migraine prophylaxis +4 more

Tryptophan and 5‐Hydroxytryptophan for depression (2002)

antidepressant effect depression

5-Hydroxytryptophan: a clinically-effective serotonin precursor

intestinal absorption serotonin biosynthesis

Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis

antidepressant effects depression remission

Efficacy and safety of 5-hydroxytryptophan on depression and apathy in Parkinson's disease: a preliminary finding

apathy depression levodopa-induced dyskinesias