Browse/Amino Acid
Amino Acid

5-Hydroxytryptophan (5-HTP)

01 / OVERVIEW

What this compound does

WHAT IT DOES

5-Hydroxytryptophan, or 5-HTP, is a supplement that helps your body produce a brain chemical that plays a big role in how you feel. Many people take it to help improve their mood, get better sleep, and even manage their appetite. It's like giving your brain a little boost to help you feel more balanced and relaxed.

KEY BENEFITS
Improved mood and emotional well-being
Better sleep quality
Reduced feelings of anxiety
Support for weight management
Enhanced overall relaxation
BEST FOR
  • • Individuals experiencing low mood or mild depression
  • • People with sleep difficulties
  • • Those looking to manage stress or anxiety
  • • Individuals seeking support for weight loss
  • • Adults over 30 wanting to improve emotional balance
WHAT TO EXPECT

Users may start to notice effects within a week or two, such as improved mood or better sleep. However, individual responses can vary, and it may take longer for some people to feel the benefits.

WHO SHOULD AVOID THIS
  • • Pregnant or breastfeeding women
  • • Individuals taking certain antidepressants
  • • People with a history of serotonin syndrome
  • • Those with liver or kidney issues
  • • Individuals under 18 years old
MYTHS & FACTS
Myth: 5-HTP is a guaranteed cure for depression.
Fact: While 5-HTP may help some individuals with mood regulation, it is not a substitute for professional treatment of depression and results can vary widely.
Myth: All supplements are safe to take with 5-HTP.
Fact: Certain medications, especially antidepressants, can interact negatively with 5-HTP, leading to serious side effects.
At a glance
Typical dose
50-200 mg/day
Evidence
—
Studies indexed2
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

50-200 mg/day

start at 50mg; take 30-60min before bed

TIMING

5-Hydroxytryptophan (5-HTP) — Bedtime dose

Take with food

⚠ May cause drowsiness — ideal for bedtime.
02 / EVIDENCE

Peer-reviewed studies

  • PMID: 9727088

    Mood support

    Small trials suggest 5-HTP comparable to some antidepressants in mild depression.

    B
  • PMID: 20840865

    Sleep onset

    May improve sleep quality and reduce time to sleep onset via serotonin → melatonin pathway.

    B
  • PMID 29731182 · 2019RCT

    Effect of probiotic and prebiotic vs placebo on psychological outcomes in patients with major depressive disorder: A randomized clinical trial

    B
  • PMID 32217340 · 2020RCT

    Effects of vitamin D supplementation on depression and some involved neurotransmitters

    B
  • PMID 41472726 · 2025Narrative Review

    Leveraging beneficial microbiome-immune interactions via probiotic use in cancer immunotherapy

    B
  • PMID 40652782 · 2025Mechanistic Study

    The impact of Bifidobacterium breve BBr60 (BBr60) on metabolic and gastrointestinal health in healthy adults: A combined in vitro metabolomic and randomized, double-blind, placebo-controlled study

    B
04 / INTERACTIONS

Medicine interactions

  • Fluoxetine· SSRI

    Increased serotonin levels may lead to serotonin syndrome.

    → Avoid concurrent use and consult a healthcare provider.

    HIGH

  • Phenelzine· MAOI

    Risk of hypertensive crisis due to increased serotonin.

    → Do not combine; seek alternative treatments.

    HIGH

  • Sumatriptan· triptan

    Potential for increased side effects due to serotonin elevation.

    → Use with caution and under medical supervision.

    MODERATE

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.