5-HTP: An appetite for sleep

The Quick Take

5-HTP (5-hydroxytryptophan) is a natural intermediate your body uses to make serotonin, which then converts to melatonin. Small human studies suggest benefits for sleep onset and quality, mild low mood, migraine frequency, and sometimes appetite control—but evidence is mixed and dosing matters.

IMPORTANT: It can interact dangerously with antidepressants and other serotonergic drugs, creating a risk of serotonin syndrome.

Typical use: 50–100 mg one to three times daily, or 100–300 mg taken 30–60 minutes before bed for sleep. Start low, increase slowly, and always check for drug interactions.

What Is 5-HTP?

5-HTP is produced from the amino acid tryptophan. In supplements, it's mostly derived from the West African plant Griffonia simplicifolia. Once in your brain, 5-HTP is converted by an enzyme called aromatic L-amino acid decarboxylase into serotonin (5-HT), which plays a role in mood, appetite, pain perception, and sleep. Downstream, serotonin converts into melatonin.

How Does It Work?

When you take 5-HTP, your body can skip a metabolic step and more readily produce serotonin. Because 5-HTP crosses the blood-brain barrier more easily than serotonin itself, you may see effects on sleep (via melatonin production), mood, appetite and satiety, and migraine pathways.

Think of it as a neurochemical nudge—it's not a sedative or stimulant.

What Does the Science Say?

Strong Enough Evidence to Consider

Sleep: Several small trials show improvements in sleep latency (time to fall asleep) and sleep quality, especially when taken before bed and sometimes combined with other sleep-supportive nutrients.

Migraines: Some evidence suggests that daily 5-HTP may reduce attack frequency and intensity compared to placebo over several weeks.

Promising but Mixed Results

Mood (mild to moderate depressive symptoms): Small studies and meta-analyses suggest potential benefits, sometimes comparable to low-dose SSRIs when combined with a peripheral decarboxylase inhibitor in research settings. However, data are inconsistent and not definitive.

Appetite and weight management: Some signals for reduced spontaneous food intake and increased satiety, particularly with higher-carb meals. Effects tend to be modest and require consistent use.

Insufficient Evidence

Severe depression or anxiety as monotherapy: Evidence is limited—professional medical care remains first-line treatment.

Long-term outcomes and broad cognitive claims: Not enough research to support these uses.

Is 5-HTP Right for You?

Good Fit If You Have:

• Trouble falling asleep

• Frequent migraines

• Mild low mood, and you've already optimized your lifestyle foundations (sleep hygiene, daylight exposure, exercise, protein and omega-3 intake)

Lower Priority (or Avoid) If You:

• Are taking serotonergic medications (SSRIs, SNRIs, MAOIs, certain pain or migraine drugs)—the risk of dangerous interactions outweighs any benefits from DIY supplementation

• Want daytime energy or focus improvement (other supplements work better for this)

What Results Can You Expect?

Timeline: Sleep effects can appear anywhere from the first night to 1–2 weeks. Mood, appetite, and migraine outcomes usually need 2–8+ weeks.

Magnitude: Small to moderate improvements for the right person—not a cure-all. Works best when sleep, diet, and stress are also being managed.

Who responds best: People with low dietary tryptophan, poor evening light hygiene, or high stress loads may notice more significant effects.

Dosage and Forms

General Mood or Appetite Support

50–100 mg, one to three times daily, with or without food.

Sleep Support

100–300 mg taken 30–60 minutes before bed.

Migraine Prevention

Many studies use 100 mg two to three times daily (total 200–300 mg per day).

Starting Out

Begin at 50 mg in the evening for 3–4 days, then adjust based on your response.

Form Options

Standard capsules from Griffonia extract are most common. Time-release versions can help reduce vivid dreams or early-morning awakenings.

Tip: If you experience daytime sleepiness or vivid dreams, lower your dose or shift more of it to bedtime.

Safety and Interactions (Please Read This Carefully)

Common Side Effects

Nausea, digestive upset, heartburn, vivid dreams, sleepiness, and mild headache. These are often dose-related.

⚠️ CRITICAL: Serotonin Syndrome Risk

Do NOT combine 5-HTP with:

• SSRIs or SNRIs (antidepressants)

• MAOIs

• Triptans (migraine medications)

• Tramadol (pain medication)

• Linezolid (antibiotic)

• MDMA

• St. John's Wort

Without explicit oversight from your healthcare provider. Serotonin syndrome symptoms include agitation, excessive sweating, tremor, diarrhoea, and fever—seek urgent medical care if these occur.

Other Important Cautions

Carbidopa (Parkinson's medication): May increase adverse effects—requires medical supervision.

Bipolar disorder: Any serotonergic agent may trigger hypomania or mania—avoid unless supervised by a specialist.

Pregnancy, breastfeeding, and children: Insufficient safety data—avoid use.

Down syndrome or seizure disorders: Theoretical seizure risk—avoid without specialist advice.

Quality concerns: Choose brands with third-party testing to avoid contaminants. (There was a historical contamination issue with L-tryptophan, so quality control matters.)

What to Look for When Buying

✓ Single-ingredient transparency: Look for "5-HTP from Griffonia simplicifolia" with mg per capsule clearly stated

✓ Third-party testing: NSF, USP, Informed-Choice certification or published Certificates of Analysis. Avoid proprietary blends for mood and sleep supplements

✓ Sensible dose per capsule: 50–100 mg allows you to adjust your dose. Mega-caps (200–300 mg) reduce flexibility

✓ Be cautious with add-ons: B6, L-theanine, or magnesium can be fine, but don't let extras force you into an overdose of 5-HTP

✗ Avoid "PM cocktails": Products that also include melatonin plus antihistamines can cause oversedation or morning grogginess

How to Use It (Practical Tips)

For Sleep

Dim your lights, limit screen time, take 100–200 mg 30–60 minutes before bed. You can optionally combine with magnesium glycinate or L-theanine if you tolerate them well.

For Mood or Appetite Support

Take 50–100 mg with breakfast or lunch. Avoid late-day dosing if you experience daytime drowsiness.

Stacking Caution

Don't combine with other serotonergic supplements like St. John's Wort or SAMe unless you're working with a healthcare provider.

The Final Word

5-HTP can be a useful tool for sleep onset and quality, mild mood support, migraine frequency reduction, and appetite control—for the right person, at the right dose, and without dangerous drug interactions.

Treat it as an addition to good sleep hygiene, nutrition, light exposure, and exercise—not a replacement for these fundamentals. Start with a low dose, monitor your response for 2–4 weeks, and definitely involve your healthcare provider if you use any prescription medications.

References

Research supporting this guide includes human trials and reviews on 5-HTP for sleep and mood (small randomized controlled trials with mixed results); studies on migraine prevention with 5-HTP versus placebo or active comparators; pharmacology texts explaining the tryptophan → 5-HTP → serotonin → melatonin pathway and drug interaction mechanisms; and safety advisories regarding serotonergic combinations and historical quality control concerns.