5-HTP is a supplement purported to boost levels of the “feel-good” neurotransmitter serotonin. Many people are curious about using it as a natural alternative for anxiety, mood disorders, weight loss, and other conditions. Does it work, and how much do we know about its safety?
Disclaimer: This post is for informational purposes only. Please discuss your health concerns with your care provider and consult them before taking any supplements to avoid disease and drug interactions.
What is 5-HTP?
5-hydroxytryptophan (5-HTP) is a substance naturally produced by the body. It’s also used as a supplement.
5-HTP as an ingredient in supplements is produced from from the seeds of the African plant Griffonia simplicifolia (Turner et al., 2006).
The body uses 5-HTP to produce the neurotransmitter serotonin, often dubbed the “feel-good hormone.” This has led to an interest in researching and using 5-HTP for depression, anxiety, sleep disorders, obesity, and other conditions (Maffei et al., 2020).
5-HTP has been used clinically for over 50 years. Still, more research is needed to determine its effectiveness (Turner et al., 2006).
5-HTP is an integral part of our BONE & MIND, CALCIUM & 5-HTP formula, intended to provide mental well-being and bone health support.
What Does 5-HTP Do for the Body?
Normally, the body makes serotonin from tryptophan. Tryptophan is an essential amino acid found in food. It’s especially high in protein-rich animal foods like meat and dairy (Zuraikat et al., 2022).
When you absorb tryptophan from food, the body needs to get it into the brain to make 5-HTP. This step is rate-limiting because even if you ingest large quantities of tryptophan, only a small amount can cross into the brain (Jenkins et al., 2016).
Once produced, 5-HTP is transformed into the neurotransmitter serotonin. Serotonin acts to balance mood, cognition, and digestion. The body also uses serotonin to make melatonin, the “sleep hormone” (Maffei et al., 2020).
Taking 5-HTP supplements overrides the first rate-limiting step, supplying the body with the direct precursor to serotonin that freely enters the brain. The more 5-HTP the body has, the more serotonin it will produce. This may increase both serotonin and melatonin production, potentially affecting mood, cognition, sleep, digestion, satiety, and many other processes in the body (Maffei et al., 2020).
5-HTP and Depression
Many people take 5-HTP to boost mood. Since 5-HTP is a supplement not a drug, there is less resistance to using it since it’s considered to be a “safer” alternative. However, the effectiveness and safety of 5-HTP is not well known.
5-HTP has been around since the ‘50s. It’s been through many animal and human studies and played a large role in shaping the “serotonin hypothesis of depression.” According to this hypothesis, depression is a result of low serotonin in the brain. 5-HTP was often tested alongside SSRI depressants to test their ability to boost serotonin levels in the brain (Turner et al., 2006).
However, when SSRI antidepressants like Prozac became the mainstay of depression treatment, scientists largely lost interest in 5-HTP. That’s why most of the studies about 5-HTP in depression date back to the ‘70s and ‘80s (Turner et al., 2006).
Although SSRI antidepressants are the standard treatment for depression, many patients don’t respond to them or experience major side effects. There’s a need for more research on dietary supplements like 5-HTP, which may provide some relief to people who don’t respond to antidepressants (Javelle et al., 2020).
According to a scientific review of 27 studies, 5-HTP worked better than placebo for depression in most cases. 5-HTP also had a similar effect as SSRI antidepressants in several other studies. In some studies, however, 5-HTP had no effect on depression (Turner et al., 2006).
Another analysis of 13 studies found that 65% of patients with depression who took 5-HTP went into remission. This means that, overall, 5-HTP had a positive effect on depression and helped most people go from severe depression to a healthy mood (Javelle et al., 2020).
Overall, it’s hard to say whether 5-HTP works for depression. Most of the available studies date too far back. They had small sample sizes and used different doses of 5-HTP for varying durations, often in combination with other drugs.
All in all, 5-HTP holds potential. Newer, better-designed studies should test its efficacy. If you want to give 5-HTP a try as a supplement for mood, it’s best to discuss this openly with your doctor to avoid drug interactions and side effects.
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Summary
According to some studies, 5-HTP holds promise for people with depression. It may help boost mood by increasing serotonin levels in the brain. However, more studies are needed to determine how safe and effective it is.
5-HTP, Anxiety, and Obsessive-Compulsive Disorder
Low serotonin brain levels may contribute to anxiety, panic attacks, and obsessive-compulsive disorder (OCD). Also, many people with anxiety and OCD suffer from depression. SSRI antidepressants are the standard treatment, but some studies have also tested 5-HTP (Murphy et al., 2013).
In several old studies, 5-HTP reduced anxiety symptoms (Kahn et al, 1987; Kahn & Westenberg, 1985).
In one study, 5-HTP reduced anxiety and panic attacks in people with panic disorder (Schruers et al., 2002).
In another study of 60 patients with OCD, adding 5-HTP to SSRI antidepressants increased the response to treatment (Yousefzadeh et al., 2020).
Although promising, more studies are needed to determine whether 5-HTP can improve anxiety and OCD.
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5-HTP and Migraine Headaches
Serotonin may reduce the pain involved in migraine headaches. A boost in brain serotonin is thought to have a painkilling effect. Several old studies suggest that 5-HTP may reduce the intensity, duration, and frequency of migraine headaches (Benedittis & Massei, 1985; Titus and al., 1986; Boiardi et al., 1981).
Before 5-HTP can be recommended for migraine, newer studies should confirm its benefits.
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5-HTP and Sleep
5-HTP may have a beneficial effect on sleep by boosting melatonin levels in the body. Melatonin gets the body and brain into a relaxed state that promotes sleep. Melatonin has been called the “hormone of darkness” since its levels naturally peak in the evening, in response to darkness (Masters et al., 2014).
In several newer studies, 5-HTP had a beneficial effect on sleep. In older adults with poor sleep quality, 5-HTP supplementation helped reduce sleep latency for up to 8 weeks. However, it seemed to lose effectiveness long-term, possibly due to the body becoming tolerant to 5-HTP over time (Sutanto et al., 2021).
In another study, 5-HTP improved sleep in patients with Parkinson’s disease (Meloni et al., 2022).
One study even tested 5-HTP in children aged 3-10 years with night terrors and found that it reduced their arousal and improved sleep terrors long-term. After 6 months, 84% of children who received 5-HTP were sleep terror-free, compared to 29% of children in the comparison group who did not receive anything (Bruni et al., 2004).
Despite this, we won’t have enough data about the safety of 5-HTP in children. 5-HTP should not be used in children without medical guidance.
It’s also best for adults to consult a doctor before using 5-HTP for sleep disorders.
Summary
5-HTP shows promise for anxiety, OCD, migraines, and sleep disorders. It may help by boosting serotonin brain levels, but more studies are needed to confirm this.
Weight Loss with 5-HTP
5-HTP’s action on serotonin may reduce food cravings and suppress appetite, possibly leading to decreased food intake and weight loss (Voigt & Fink, 2004).
According to some research, the famous weight loss molecule GLP-1 that drugs like Ozempic act on can’t achieve its effects without serotonin. So, serotonin seems to enable and increase the effects of GLP-1 (Anderberg et al., 2017).
In one placebo-controlled study on 20 obese patients, high doses of 5-HTP (900 mg/day) caused weight loss, a reduction in carbohydrate intake, and feelings of early satiety (Cangiano et al., 1992).
In another recent study, 5-HTP was compared to the placebo in 61 exercise-trained men and women. After 8 weeks, participants taking 5-HTP had decreased fat mass, suggesting that 5-HTP may help shed body fat (Evans et al., 2023).
An oral spray with Griffonia simplicifolia extract also reduced feelings of satiety, BMI, body fat, and arm and hip circumference in another small placebo-controlled study in overweight women (Rondanelli et al., 2012).
In a study on 25 overweight diabetic patients, 5-HTP also decreased body weight and daily energy intake by reducing carbohydrate and fat intake. This may be very useful for people with diabetes who need to watch their carb intake (Cangiano et al., 1998).
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Summary
5-HTP may prove to be a good addition to weight-loss regimes. Remember, however, that no supplement is a replacement for a healthy weight-loss diet and exercise.
5-HTP Side Effects & Precautions
The most common side effects of 5-HTP include heartburn, stomach pain, nausea, vomiting, and diarrhea. These side effects are more common with higher 5-HTP doses. Less common side effects include drowsiness, headache, palpitations, insomnia, sexual problems, and muscle problems (Turner et al., 2006).
Large doses of 5-HTP, such as 6-10 grams daily, are possibly unsafe. Large doses of 5-HTP may cause severe stomach problems, muscle spasms, memory impairment, and serotonin syndrome. Serotonin syndrome is a dangerous condition caused by too much serotonin in the body. Talk to your provider before taking higher-than-recommended doses of 5-HTP (Turner et al., 2006).
Other side effects of 5-HTP are possible and long-term safety studies are needed.
Contamination Issues
In 1989 and 1990, a contaminant called Peak X in L-tryptophan supplements caused an epidemic of eosinophilia myalgia syndrome (EMS) that affected over 1500 people and caused at least 38 deaths. The FDA subsequently pulled all tryptophan supplements from the market (Turner et al., 2006).
This led to concerns that 5-HTP might also contain Peak X. However, the FDA reported that only 10 cases of EMS possibly associated with 5-HTP supplements had been documented worldwide, none resulting in death. No new cases of EMS have since been reported.
If you are concerned about potential contaminants in 5-HTP supplements, talk to your health care provider and make sure you get the supplement from a reliable manufacturer.
Surgery
Since some drugs administered during surgery can also affect serotonin, taking 5-HTP before surgery might result in serious side effects. Tell your doctor if you are scheduled for surgery and taking 5-HTP. Your doctor will advise you to stop taking 5-HTP at least 2 weeks before surgery.
Interactions
5-HTP may interact with several drugs and supplements, including those that act on the brain and serotonin system (including antidepressants, sedatives, drugs for Parkinson’s disease, and sedative supplements).
Precautions & Contraindications
Bipolar disorder and schizophrenia
Any substance that increases serotonin carries with it the risk of triggering a manic episode in people with bipolar disorder. There are no reports of 5-HTP causing manic episodes, but caution is warranted. 5-HTP may also worsen symptoms in people with schizophrenia (Bigelow et al., 1979). Talk to your doctor before taking 5-HTP if you have schizophrenia or bipolar disorder.
Antidepressants
People taking antidepressants should not take 5-HTP without medical supervision. Taking antidepressants with 5-HTP unsupervised can lead to serotonin syndrome.
High Blood Pressure and Diabetes
People with high blood pressure or diabetes should talk to their doctor before taking 5-HTP.
Neurological Disorders
In a rat study, 5-HTP triggered blood-brain barrier (BBB) breakdown, edema, and changes in brain blood flow. This hasn’t been confirmed in humans but warrants caution, especially in people with a compromised BBB (people with traumatic brain injury, stroke, multiple sclerosis, and other brain conditions) (Sharma et al., 2019).
Down Syndrome
5-HTP has been linked with seizures in people with Down syndrome (Coleman, 1971). Use is not recommended.
Pregnancy and breastfeeding
There is not enough data on 5-HTP in pregnancy and breastfeeding. Avoid use.
5-HTP Dosage
Studies suggest that it is possibly safe to take 5-HTP in doses of up to 400 mg daily for up to one year.
The doses used in the studies wildly ranged from 20 to 3250 mg/day, with the majority being in the 200-300mg/day range (Turner et al., 2006).
The following is a summary of the dosages used by condition:
- 150-800 mg/day in depression studies (300-400 mg/day being typical)
- 25-150 mg/day in anxiety studies
- 200 mg/day in OCD studies
- 600 mg/day in migraine studies
- 50-100 mg/day in sleep studies
- 100-900 mg/day in weight loss studies
5-HTP Infographic
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Ana Aleksic, MSc (Pharmacy)
Ana is an integrative pharmacist, scientist, and herbalist with many years of medical writing, clinical research, and health advising experience. She loves communicating science and empowering people to achieve their optimal health. Ana has edited 1000+ and written 400+ posts, some of which reached over 1 million people. She has also authored several ebooks and book chapters. Her specialties are natural remedies, drug-supplement interactions, women’s health, and mental health. She is also a birth doula and a strong advocate of bridging scientific knowledge with holistic medicine.
