About 5-HTP
5-HTP is the direct precursor to serotonin, which converts to melatonin. Crosses the blood-brain barrier readily and is well absorbed orally. Limited sleep-specific RCTs but strong mechanistic basis. Caution: risk of serotonin syndrome when combined with SSRIs, MAOIs, or triptans. No established RDA/UL.
What 5-HTP supports
- Supports serotonin and melatonin production for sleep
- May support mood through serotonin synthesis
How much 5-HTP to take
Clinical studies typically use 100–300 mg of 5-HTP. Common supplemental range for sleep; start low at 50-100 mg. Derived from Griffonia simplicifolia seeds.
- Effective range
- 100–300 mg
Clinical evidence
Limited clinical evidence. Limited clinical trials for sleep specifically, despite strong mechanistic basis as serotonin precursor
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