5-HTP
A serotonin precursor used for mood and sleep — with real interaction risks.
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What it is
5-HTP is a compound your body makes on the path to producing serotonin, a neurotransmitter involved in mood and sleep. Supplements are derived from the seeds of an African plant.
How it works
5-HTP is a compound the body makes on the path to producing serotonin, a neurotransmitter involved in mood, appetite, and sleep. Supplementing is meant to raise serotonin availability — which is exactly why it carries real interaction risks with serotonergic medications.
What it's been studied for
Taken to support mood, appetite, and sleep.
What the evidence shows
Because it raises serotonin, 5-HTP is plausible for mood and sleep, but human evidence is limited and studies are small. Consider it unproven and approach with caution.
Who should consider it
It's used for mood, appetite, and sleep support. Because human evidence is limited and the interaction risk is real, it should be approached cautiously and never combined with antidepressants without medical guidance.
Amounts commonly studied
Studies use a range, often around 100-300 mg per day; lower doses are used for sleep.
How to take it
Studies use a range, often 100-300 mg per day, with lower doses for sleep. It's sometimes taken with vitamin B6. Start low, and do not combine it with serotonergic drugs.
Forms & absorption
Capsules, sometimes with vitamin B6.
Food sources
Not meaningfully present in food; it's derived from the seeds of an African plant (Griffonia). The body makes its own from the amino acid tryptophan.
Safety & interactions
Important: 5-HTP should not be combined with antidepressants (SSRIs, SNRIs, MAOIs) or other serotonergic drugs, due to the risk of serotonin syndrome, a dangerous reaction. Talk to your provider before use if you take any mood medication.
Myths & what it won't do
Myth: 5-HTP is a safe natural antidepressant. Reality: evidence is limited and it can be dangerous combined with serotonin-raising medications. Myth: because it's a precursor, it's gentle. Reality: it directly affects serotonin and needs real caution.
Common questions
- Can I take 5-HTP with antidepressants?
- No — combining 5-HTP with SSRIs, SNRIs, MAOIs, or other serotonergic drugs risks serotonin syndrome, a dangerous reaction. Talk to your provider first.
- Does it help sleep?
- Some use lower doses for sleep via its serotonin/melatonin pathway, but the evidence is limited.
- Is it proven for mood?
- Human evidence is limited and studies are small, so consider it unproven and use caution.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on 5-HTP
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Javelle F, Lampit A, Bloch W, et al. Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis. Nutr Rev. 2020;78(1):77-88. View study →Note: Found signals of benefit in depression, but the studies were weak and few had placebo groups — it isn't a substitute for treatment.