5-HTP (5-Hydroxytryptophan)

Effects and Benefits

Core Identification

Common Names:
- 5-HTP
- 5-Hydroxytryptophan
- L-5-HTP
- Oxitriptan

Latin Name: Derived from Griffonia simplicifolia

Category: Amino Acid

Uses

Traditional Uses

• Mood support - West African traditional use of Griffonia simplicifolia seeds
• Sleep enhancement - Traditional use for promoting restful sleep
• Appetite regulation - Historical use for controlling food intake

Modern Uses

• Depression - Helps increase serotonin production in the brain | Research quality: Moderate
• Key findings: Multiple small clinical studies over several decades show reductions of depression-related symptoms in 33-66% of participants. Results typically noticeable in 2-4 weeks.

• Source citations: Moyad - The Supplement Handbook

• Sleep Support - May improve sleep quality by increasing serotonin and melatonin | Research quality: Moderate

• Key findings: Serotonin is converted by the pineal gland into melatonin, which helps regulate the sleep/wake cycle

• Source citations: Brewer - TDT Encyclopedia of Vitamins

• Weight Management - May reduce appetite and carbohydrate cravings | Research quality: Moderate

• Key findings: In one study, overweight women taking 5-HTP felt fuller, ate fewer calories, and lost more weight than placebo. Another study found participants lost five times more weight than placebo group over 12 weeks.

• Source citations: Brewer - TDT Encyclopedia of Vitamins

• Anxiety - May help reduce anxiety symptoms by boosting serotonin | Research quality: Preliminary

• Key findings: 5-HTP has a calming effect as a serotonin precursor

• Source citations: Mars - The Country Almanac of Home Remedies

• Fibromyalgia - May help reduce pain sensitivity and symptoms | Research quality: Preliminary

• Key findings: Those with low serotonin levels are more susceptible to pain; 5-HTP supplementation may help

• Source citations: Mars - The Country Almanac of Home Remedies

• Migraine Prevention - May help reduce frequency of migraines | Research quality: Preliminary

• Key findings: Listed among conditions 5-HTP may be helpful for
• Source citations: Brewer - TDT Encyclopedia of Vitamins

Active Compounds

Primary Active Ingredients:
- 5-Hydroxytryptophan - The sole active compound; an intermediate metabolite in the conversion of L-tryptophan to serotonin (5-HT)
- Directly crosses the blood-brain barrier where it is converted to serotonin

Dosage Information

Standard Dosage:
- Form: Capsule or tablet
- Amount: 50-100 mg per day
- Frequency: 1-3 times daily

Therapeutic Dosage:
- Form: Capsule or tablet
- Amount: 150-300 mg per day (divided into 2-3 doses)
- Purpose: Depression, anxiety, weight management
- Duration: Results typically noticeable in 2-4 weeks; use for up to 3 months

For Sleep:
- Amount: 100-300 mg at bedtime
- Purpose: Promoting sleep onset and quality

Maximum Safe Dosage:
- Daily maximum: 300 mg per day is the upper end of commonly studied doses
- Warning threshold: Higher doses (above 300 mg) increase risk of side effects including nightmares, vivid dreams, nausea, and gastrointestinal upset

Bioavailability Notes:
- Best absorbed on an empty stomach
- Crosses the blood-brain barrier more readily than L-tryptophan
- Some sources suggest taking with a small amount of carbohydrate may enhance transport to the brain

How to Take It

Timing:
- For mood support: Take in divided doses throughout the day (morning, afternoon, evening)
- For sleep: Take 30-60 minutes before bedtime
- For appetite control: Take 30 minutes before meals
- Can be taken with or without food, though empty stomach may improve absorption

Synergies - What It Works Well With

Complementary Supplements:
1. Vitamin B6 - Required cofactor for conversion of 5-HTP to serotonin | Enhanced serotonin production
2. Magnesium - May improve conversion of 5-HTP to serotonin (300-400 mg/day) | Calming neurotransmitter support
3. GABA - Both promote relaxation through different mechanisms | Combined calming effect

Avoidance - What NOT to Combine With

Supplement Interactions:
1. St. John's Wort - Both affect serotonin levels | Risk of serotonin syndrome
2. SAMe - Both increase serotonin activity | Risk of excessive serotonin
3. L-Tryptophan - Redundant pathway; both convert to serotonin | Risk of serotonin excess

Drug Interactions:
1. SSRIs (Prozac, Zoloft, Lexapro, etc.) - Both increase serotonin levels | Risk of serotonin syndrome | Severity: Severe
2. SNRIs (Effexor, Cymbalta) - Potent serotonin reuptake inhibitors | Risk of serotonin syndrome | Severity: Severe
3. MAO Inhibitors (Nardil, Parnate) - Prevent serotonin breakdown | Risk of dangerous serotonin excess | Severity: Severe
4. Tricyclic Antidepressants - Affect serotonin and other neurotransmitters | Potential interaction | Severity: Moderate
5. Triptans (migraine medications) - Also affect serotonin pathways | Increased serotonin risk | Severity: Moderate
6. Carbidopa - Cases of scleroderma-like illness reported when combined | Severity: Moderate
7. Tramadol - Has serotonergic effects | Increased serotonin risk | Severity: Moderate

Food Interactions:
- No significant food interactions known
- Alcohol may increase sedative effects

Safety Information

Contraindications:
- Currently taking antidepressant medications (SSRIs, SNRIs, MAOIs, tricyclics)
- Currently taking migraine medications (triptans)
- Pregnancy and breastfeeding (insufficient safety data)
- Down syndrome (may increase risk of seizures)
- Surgery scheduled within 2 weeks (discontinue beforehand)

Side Effects:
- Common: Nausea, heartburn, stomach pain, diarrhea, drowsiness
- Less common: Vivid dreams or nightmares (especially at higher doses), dizziness, headache
- Rare: Serotonin syndrome (when combined with serotonergic drugs) - symptoms include agitation, rapid heartbeat, sweating, muscle twitching

Long-Term Use:
- Most studies limited to 12 weeks or less
- Long-term safety not well established
- Historical concern about "Peak X" contamination linked to eosinophilia myalgia syndrome (EMS); modern manufacturing standards have addressed this concern
- Choose products verified as "Peak X free" or from reputable manufacturers

Special Precautions:
- May cause drowsiness; avoid driving or operating machinery until you know how it affects you
- Discontinue at least 2 weeks before scheduled surgery
- Not recommended for children unless under medical supervision
- Use caution in elderly individuals; start with lower doses

Primary Uses At-a-Glance

Primary: Mood support, sleep enhancement, anxiety relief, appetite control

Secondary: Fibromyalgia symptom relief, migraine prevention, stress management

Sources

Local Library:
- Moyad, Mark - The Supplement Handbook
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Colbert, Don - Reversing Diabetes
- Mars, Brigitte - The Country Almanac of Home Remedies
- Gladstar, Rosemary - Herbs for Stress & Anxiety
- Gaby, Alan R. - A-Z Guide to Drug-Herb-Vitamin Interactions 2nd Ed
- Curtis, Susan - Neal's Yard Remedies
- WRCHM - Herb-Drug-Nutrient Interaction
- Brighten, Jolene - Beyond the Pill

General Knowledge:
- 5-HTP biochemistry and serotonin pathway
- Clinical research on serotonin precursors