howtosupplement
Mood/Sleep

5-HTP

Serotonin precursor from Griffonia seeds that may support mood and sleep in adults not using serotonergic drugs.

5-HTP

5-HTP

43
score
C
evidence
Caution
risk

Proven Benefits

01May reduce depressive symptoms
02May improve sleep quality
03May shorten sleep onset
04May reduce anxiety/panic

Chemical Forms

Recommended
  • 5-HTP
  • Griffonia simplicifolia extract (standardized 98-99% 5-HTP)
Avoid
  • Unstandardized Griffonia seed powder (variable 5-HTP content)
  • Proprietary blends that hide actual 5-HTP dose
Expert Note

The active ingredient is 5-HTP itself, so standardization matters more than exotic delivery systems. Most human studies use isolated 5-HTP or highly standardized Griffonia extract; unstandardized powders make dosing unreliable and hidden-dose blends make safety screening harder.

Protocol

Amount
100-300 mg
Frequency
Once nightly or split into 2-3 doses
When
For sleep, take 30-60 minutes before bed; otherwise take before meals or with a small snack if nausea occurs.

Condition-Based Dosing

Sleep support in healthy adults
100-200 mg 30-60 minutes before bed
Mood support without serotonergic drugs
100 mg 1-3 times daily, max 300 mg/day

Safety & Limits

Upper Safe Limit
No official UL; keep self-directed use at or below 300 mg/day unless supervised by a clinician.
Cycling
Safe for continuous use

Contraindications

SSRIs, SNRIs, MAOIs, tricyclics, tramadol, dextromethorphan, linezolid, triptans, or St. John's Wort — serotonin syndrome risk
Carbidopa — can raise 5-HTP exposure and adverse-effect risk
Pregnancy or breastfeeding — insufficient safety data
Bipolar disorder or history of mania — may worsen mood instability
Scheduled surgery — stop at least 2 weeks before due to serotonergic and anesthetic interaction concerns
Updated Invalid Date