5-HTP (5-Hydroxytryptophan)
The direct serotonin precursor, one step away from the neurotransmitter itself. Faster and stronger than tryptophan, but with more caveats — use carefully.
Moderate evidence for depression (comparable to some SSRIs in small trials), insomnia, anxiety, fibromyalgia, and appetite suppression in obesity. Acute effects: within hours for sleep; days for mood.
5-HTP is what your body makes from tryptophan, one step before serotonin. Taking it bypasses the rate-limiting enzyme tryptophan hydroxylase, so it raises serotonin more directly and acutely than tryptophan does. That's both the appeal and the risk: the boost is real (mood, sleep, appetite suppression), but the dysregulation is also real. 5-HTP can be converted to serotonin in the gut and peripheral tissues, causing nausea and GI side effects, and it can deplete dopamine over weeks if not balanced. Best used short-term, pulsed, or paired with a dopamine-supporting nutrient.
- Form
- 5-HTP extracted from Griffonia simplicifolia seeds. Look for time-release / sustained-release forms to reduce GI side effects.
- Dose
- 50–200 mg/day. Start at 50 mg and titrate up slowly. 100 mg pre-bed for sleep is a common starting point.
- Timing
- PM 30–60 min before bed for sleep. AM or split for mood / appetite (with food to reduce nausea).
- Schedule
- Short-term (4–12 week courses) preferred. Cycle off periodically to prevent dopamine imbalance.
- Side effects
- GI upset is common — nausea, diarrhea, cramping. Drowsiness. Vivid dreams. Possible dopamine depletion with extended daily use (flat mood, motivation drop after 2–3 months).
- Interactions
- SSRIs, SNRIs, MAOIs, tramadol, triptans — serotonin syndrome risk. Carbidopa — interaction reported. Sedatives — additive drowsiness.
- Contraindications
- On serotonergic medications (most antidepressants, tramadol, migraine triptans, MDMA / ecstasy) — do not combine. Carcinoid syndrome. Down syndrome (5-HTP has caused seizures in some). Pregnancy / lactation.
- Lab markers
- Not standard. Subjective tracking. Hamilton Depression Scale in clinical contexts.
- Food sources
- Not present in food directly — the body makes it from dietary tryptophan.
Pairs with
L-Tyrosine (taken at separate times) — balances dopamine depletion. Vitamin B6 (P5P) — required for the 5-HTP → serotonin conversion. Magnesium glycinate for sleep.
within Amino acids & derivatives