5-HTP (5-Hydroxytryptophan)

Summary

5-HTP (5-hydroxytryptophan) is the immediate precursor to serotonin, often derived from Griffonia simplicifolia seeds.
It’s used to support mood, sleep, and stress management, though responses vary depending on individual biology and sensitivity.

🟢 What It Does (Strong Evidence)

• May promote relaxation and support mild mood improvement, especially where serotonin deficiency is suspected.
• Supports sleep through serotonin’s conversion into melatonin.
• Can contribute to increased satiety and a mild appetite-reducing effect in some users.

🟡 What’s Unclear (Gray Areas)

• Highly variable response depending on genetics, diet, or cofactors like vitamin B6 and magnesium.
• Mixed evidence for moderate depression — generally weaker than standard SSRIs.
• Limited long-term studies, making sustained efficacy uncertain.

🔴 What It Doesn’t Do

• Not a substitute for medically prescribed antidepressant therapy.
• Should not be combined with other serotonergic agents (risk of serotonin syndrome).
• Does not provide an instant stimulating or “booster” effect.

Dosage & Use (Non-prescriptive)

• Typical dose: 100–200 mg/day, often taken in the evening (for relaxation and sleep).
• Beginners: 50 mg 1–2×/day, increasing gradually if well tolerated.
• Take with a light carbohydrate-containing meal to enhance conversion.
• Avoid caffeine or stimulants in the evening.

💣 Upper Limit (UL)

Note: $Higher doses do not necessarily increase effectiveness and may raise the risk of adverse effects or serotonin syndrome.
Above 400 mg/day, digestive and neurological side effects — as well as drug-interaction risks — rise significantly.

Safety

• Generally well tolerated at moderate doses.
• Possible side effects: nausea, drowsiness, dizziness.
• ⚠️ Major interactions with serotonergic antidepressants (SSRIs, SNRIs, MAOIs, triptans).
• Not recommended during pregnancy or breastfeeding without medical supervision.
• Use caution when driving or operating machinery until personal tolerance is known.

Risks & Interactions

• May cause drowsiness or nausea; avoid driving if sleepy.
• ⚠️ Risk of serotonin interactions (SSRIs/SNRIs, MAOIs, triptans) — medical advice required.
• Do not combine with serotonergic antidepressants or MAO inhibitors.
• Avoid concurrent use with other serotonin boosters (e.g., St. John’s Wort, tryptophan).

Quality Tips

• Choose standardized Griffonia simplicifolia extract (98–99 % 5-HTP).
• Avoid “mood/sleep blends” combining multiple serotonergic extracts.
• For regular use, take a break every 4–6 weeks to prevent tolerance buildup.

Sources

• Examine.com — 5-HTP Overview
• NIH — Amino acids & serotonin precursors fact sheet