5-HTP

Description

5-HTP is a direct metabolic intermediate in the biochemical pathway that converts the essential amino acid L-tryptophan into serotonin, a key neurotransmitter. Unlike L-tryptophan, 5-HTP can efficiently cross the blood-brain barrier, allowing it to be more readily converted into serotonin within the central nervous system. This direct conversion makes it a potent tool for influencing serotonin levels in the brain. The synthesis of serotonin from 5-HTP is a decarboxylation reaction that requires specific cofactors, particularly Vitamin B6. Once synthesized, serotonin plays a vital role in regulating a wide array of physiological and psychological functions, including mood, sleep cycles, appetite, pain perception, and cognitive processes. Therefore, modulating serotonin levels via 5-HTP supplementation can have broad effects on well-being. By increasing serotonin availability, 5-HTP is hypothesized to help alleviate symptoms associated with low serotonin, such as mood imbalances, sleep disturbances, and cravings. It is commonly extracted from the seeds of the African plant *Griffonia simplicifolia* for use in dietary supplements.

Sources
Griffonia simplicifolia seeds
Cheapest 5-HTP supplements
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Value 5-HTP Supplements
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Optimal Dosage
Minimum100 mg
Maximum300 mg
Safety & Toxicity
Toxicity Threshold300 mg
Toxicity EffectNausea, vomiting; risk of serotonin syndrome
Goals
Mood Support
Mood Support
Impact
High effect
Typical dose:50–300 mg
As the intermediate step between L-tryptophan and serotonin, 5-HTP bypasses the rate-limiting step in serotonin production, making it a more direct and often faster-acting supplement. Use with caution if taking SSRI medication.
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Sleep Support
Sleep Support
Impact
Situational effect
Typical dose:50–300 mg
5-Hydroxytryptophan (5-HTP) is a compound the body makes from tryptophan and converts into serotonin. Serotonin is a key neurotransmitter for mood and is also the precursor to melatonin. Supplementation can be effective but should be used with caution, especially by those on SSRI medications, due to its direct impact on serotonin levels.
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Stress Relief
Stress Relief
Impact
Situational effect
Typical dose:50–200 mg
5-Hydroxytryptophan bypasses the rate-limiting step in serotonin production. This can help elevate levels of this key neurotransmitter, potentially improving mood, reducing anxiety, and promoting better sleep, but should be used with caution and awareness of potential interactions.
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Weight Loss
Weight Loss
Impact
Situational effect
Typical dose:100–500 mg
By increasing serotonin synthesis in the brain, 5-HTP can promote feelings of satiety earlier in a meal. This is situationally effective for individuals who struggle with emotional eating or intense carbohydrate cravings, helping to enforce calorie control.
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Interactions

Positive Interactions

Vitamin B6
Vitamin B6 is a critical cofactor for the enzyme that converts 5-HTP into serotonin, enhancing its efficacy.
Magnesium
Magnesium supports various enzymatic processes, including those involved in neurotransmitter synthesis and function, potentially improving 5-HTP's effects.
Folate
Folate is essential for methylation cycles and the synthesis of neurotransmitters, indirectly supporting the serotonin pathway facilitated by 5-HTP.
Vitamin B12
Vitamin B12 plays a role in methylation and nerve health, which can be supportive of overall neurotransmitter balance when taking 5-HTP.

Negative Interactions

St. John's Wort
Both 5-HTP and St. John's Wort increase serotonin levels. Combining them significantly raises the risk of serotonin syndrome, a potentially dangerous condition.
Valerian
Valerian has sedative properties. Combining it with 5-HTP, which can also induce drowsiness, may lead to excessive sedation and impairment.
Melatonin
Melatonin affects sleep and is derived from serotonin. Combining it with 5-HTP may result in excessive drowsiness, altered sleep patterns, or an increased risk of serotonin-related side effects.
SAMe
SAMe can increase levels of several neurotransmitters, including serotonin. Combining it with 5-HTP might lead to an excessive increase in serotonin, raising the risk of serotonin syndrome.
Tryptophan
Tryptophan is the direct precursor to 5-HTP. Taking both concurrently can lead to excessive serotonin production, increasing the likelihood of adverse effects including serotonin syndrome.
Product stats
Price per product
Average$21.97
Median$19.53
Price per serving
Average$0.46
Median$0.33
Price per 100 mg
Average$0.77
Median$0.38
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Griffonia simplicifolia seed extract (30)85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
  • Standardized and concentrated source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia simplicifolia Seed Extract (30)85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
  • Standardized and concentrated source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia Simplicifolia Seed Extract (30)85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
  • Standardized and concentrated source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia simplicifolia (25)85
Griffonia simplicifolia is an African medicinal plant whose seeds are a primary natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is a critical amino acid that serves as a direct precursor to serotonin, a neurotransmitter essential for regulating mood, sleep cycles, and appetite.
Pros
  • Natural source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$22.39
Med$19.67
Per serving
Avg$0.42
Med$0.33
Per 100 mg
Avg$0.55
Med$0.42
Price distribution
Griffonia (2)85
Griffonia is commonly used to refer to Griffonia simplicifolia, an African shrub whose seeds are a significant natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is an amino acid precursor to serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep patterns, and feelings of well-being.
Pros
  • Natural source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$22.54
Med$22.54
Per serving
Avg$0.92
Med$0.92
Per 100 mg
Avg$0.92
Med$0.92
Price distribution
Griffonia Seed Extract (1)85
Griffonia is commonly used to refer to Griffonia simplicifolia, an African shrub whose seeds are a significant natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is an amino acid precursor to serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep patterns, and feelings of well-being.
Pros
  • Natural source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$21.99
Med$21.99
Per serving
Avg$0.73
Med$0.73
Per 100 mg
Avg$0.29
Med$0.29
Price distribution
Griffonia simplicifolia Extract (1)85
Griffonia simplicifolia is an African medicinal plant whose seeds are a primary natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is a critical amino acid that serves as a direct precursor to serotonin, a neurotransmitter essential for regulating mood, sleep cycles, and appetite.
Pros
  • Natural source of 5-HTP.
  • Supports mood regulation and emotional well-being.
  • May improve sleep quality and onset.
  • Potential for appetite control and satiety.
Cons
  • Potential for gastrointestinal side effects (nausea, diarrhea).
  • Risk of Serotonin Syndrome when combined with other serotonergic medications.
  • Effects can vary by individual.
Per product
Avg$18.99
Med$18.99
Per serving
Avg$0.63
Med$0.63
Per 10 mg
Avg$0.13
Med$0.13
Price distribution