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Sleep & calmWeak evidence

5-HTP

Also known as: 5-hydroxytryptophan

5-HTP is an intermediate in making serotonin and melatonin from tryptophan, sourced from the seeds of Griffonia simplicifolia. It may affect mood and sleep, but carries a risk of drug interactions.

What it is used for

  • Mood – weak evidence from small studies
  • Satiety and food cravings – weak evidence
  • Sleep – weak evidence

Forms and how they differ

5-HTP from Griffonia simplicifolia

common capsule form

5-HTP combined with B6 or herbs

quality depends on the label

When to take it

In the evening or split through the day; start with a low dose.

Pairs well with

Often combined with vitamin B6 and magnesium.

Do not combine / separate

Never combine with antidepressants (SSRI, SNRI, MAOI), triptans, tramadol, St John's wort or other serotonergic substances – risk of serotonin syndrome.

Watch out for

Not suitable in pregnancy or breastfeeding. If you take any medicines for mental health or migraine, or have liver or kidney disease, always consult your doctor.

Safety

May cause nausea and digestive upset. Do not exceed the label dose.

Practical tip

If you take mood medication, do not add 5-HTP on your own – discuss it with your doctor first.

Products containing 5-HTP 1

5-HTP Griffonia simplicifolia extractGriffonia simplicifolia extractMoodSleepWeight & satiety
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check 5-HTP with others

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From the same group

ApigeninWeak evidenceCBDWeak evidenceChamomileWeak evidenceGABAWeak evidenceL-theanineWeak evidenceLavenderModerate evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.