May gently lift mood and improve sleep quality.
Effective Dose
50-200mg
Onset
Fast
Cost
Mid-range
Cycle
Cycling is not typically necessary, but some users prefer to take breaks to avoid potential tolerance.
Why not higher?
7 things you need to know
What it does
May gently lift mood and improve sleep quality.
Worth it?
5.5/10. 5-HTP *might* offer mild benefits for mood and sleep, but the evidence is mixed and effects are often subtle. It's not a potent solution but can be a reasonable option for those seeking a gentle nudge.
How much to take
50-200mg
Price
Moderate ($15-30/month)
How fast it works
You feel it within an hour
Safety
Check if: pregnancy, breastfeeding
What people say
Users often report a subtle sense of calm, relaxation, and improved mood. Some may experience mild drowsiness. Effects are generally not as pronounced as pharmaceutical options.
Derived from the seeds of the Griffonia simplicifolia plant, native to West Africa.
"Users often report a subtle sense of calm, relaxation, and improved mood. Some may experience mild drowsiness. Effects are generally not as pronounced as pharmaceutical options."
Research backing for this ingredient
Several studies show positive results
28+
Yes
Generally accepted with some debate
Alleviation of depressive symptoms
Systematic review of 27 clinical trials
Promotes weight loss by increasing satiety
Multiple Double-Blind RCTs (n=19 to n=25)
Reduces sleep latency (time to fall asleep)
Small RCTs and open-label studies
"While 5-HTP is a precursor to serotonin, its effectiveness as a supplement is debated. Some studies show benefits for mood and sleep, but others are inconclusive or have methodological limitations. The conversion rate to serotonin can vary, and individual responses differ."
5-HTP is a precursor to serotonin, a neurotransmitter that plays a role in mood, sleep, and appetite. Supplementing with 5-HTP may increase serotonin levels in the brain, potentially leading to improvements in these areas.
Products below minimum dose are likely ineffective
When
Evening
How
50-200mg
Food
Take on an empty stomach for better absorption, typically in the evening to promote sleep.
Effects may be noticeable within a few hours, but consistent use over several days is often needed to assess full benefits.
Cycling is not typically necessary, but some users prefer to take breaks to avoid potential tolerance.
Check for specific interactions.
5-HTP is categorized as a amino acid.
Scientific consensus score: 6/10.
Evidence quality: MODERATE.
Add 5-HTP to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.