What Is 5-HTP?
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Medically reviewed by Kristie Reed, PharmD
L-5-Hydroxytryptophan, better known as 5-HTP, is an amino acid your body converts to serotonin, which is a neurotransmitter that regulates your appetite, sleep, and mood.
The body generates 5-HTP from the essential amino acid L-tryptophan during the production of serotonin and a hormone called melatonin. 5-HTP can also be derived from plants, such as the African plant Griffonia simplicifolia, which is used to produce dietary supplements.
Some evidence suggests taking 5-HTP supplements could benefit people with certain health conditions, such as depression and insomnia. 5-HTP supplements may have some side effects, so it's important to talk to your healthcare provider before taking them.
Benefits of 5-HTP
When taken as a supplement, 5-HTP can boost levels of serotonin and melatonin, which may benefit conditions associated with low serotonin, such as depression and migraines. Some studies show that 5-HTP supplements could also improve sleep and satiety.
May Improve Symptoms of Depression
Depression is a common mental health condition that can significantly impact quality of life. Some research has linked low serotonin levels with depression.
Though studies are limited, 5-HTP supplements have been shown to improve depression symptoms in certain populations, both when used alone and when combined with antidepressant medications and other supplements. This is because 5-HTP can help boost levels of serotonin, which tend to be low in people with depression.
A small study that included 15 women with treatment-resistant major depressive disorder (MDD) found treatment with five grams (g) of creatine monohydrate daily and 100 milligrams (mg) of 5-HTP twice daily for eight weeks decreased depression scores by an average of 60%. The participants did not experience any serious adverse side effects. However, because this study used a combination of 5-HTP and creatine monohydrate and did not have a control group, more research is needed.
Another review that included seven studies investigating the effects of 5-HTP on people with depression found a positive effect of 5-HTP supplementation on depression. However, the researchers noted many of the included studies were of low quality.
The studies included in the review showed an average decrease in scores of the Hamilton Rating Scale for Depression of 12.7 points, which is enough to bring the score from severe depression to a healthy range.
While these results are encouraging, the researchers noted future well-designed studies with longer treatment periods are needed to understand how 5-HTP could be used to improve depressive symptoms.
Could Increase Feelings of Fullness
5-HTP may help increase feelings of satiety and decrease food intake by boosting serotonin levels. Serotonin plays an important role in appetite regulation, and disturbed serotonin signaling has been associated with obesity and increased hunger levels.
Previous research has shown treatment with 5-HTP supplements may help reduce appetite, decrease calorie intake, and promote weight loss.
A study involving 20 women who were considered overweight found the participants who were treated with a spray that contained 40 mg of 5-HTP per day and followed a low-calorie diet for four weeks experienced greater increases in satiety, reduced binge eating tendencies, and a decrease in Body Mass Index (BMI) compared to a placebo group.
More recent evidence also suggests supplementing with 5-HTP may help decrease cravings for carb-rich foods and increase preferences for protein-rich food, which, in theory, could result in weight loss, as protein-rich foods are more satiating than carb-rich foods.
A small study that included 14 people found treatment with 100 mg of 5-HTP resulted in increased brain activity associated with healthy body weight and increased preferences for protein‐rich foods, as measured by an MRI scan.
Though these findings are encouraging, research in this area is limited at this time. Larger, well-designed studies are needed to fully understand how 5-HTP supplements may help reduce appetite, improve weight loss, and reduce cravings for high-carb foods.
Other Potential Benefits
Although research is limited, some studies have found evidence suggesting 5-HTP supplements may offer the following health benefits.
Could be helpful for people with Parkinson’s disease: 5-HTP supplements may improve sleep disturbances and help reduce Levodopa-induced dyskinesia (LID), an involuntary, uncontrolled movement that may occur in people taking the Parkinson’s disease medication Levodopa.
May reduce headache symptoms: Some studies have shown 5-HTP to be an effective treatment for reducing the frequency of migraines in people who regularly get headaches. In theory, 5-HTP could affect the central nervous system to correct the mechanism or trigger for migraines. However, research in this area is limited.
May improve sleep quality in some people: Some evidence suggests 5-HTP supplements may help decrease the amount of time it takes to fall asleep, at least in the short term. Also, 5-HTP may help improve sleep disturbances in people with Parkinson’s disease.
5-HTP supplements have also been reported to improve symptoms related to certain health conditions, including fibromyalgia and type 2 diabetes. However, in general, most studies investigating these health effects of 5-HTP supplements are outdated and small in size.
How to Take 5-HTP
5-HTP supplements are available in several forms, including capsules, liquids, and gummies.
5-HTP can be taken in single or divided doses and can be taken with food or on an empty stomach. For example, a person using 5-HTP for sleep may take a 5-HTP supplement before bed, while someone hoping to reap 5-HTP’s satiety-inducing effects may take the supplement before meals.
If you have questions regarding when and how to take 5-HTP, consult your healthcare provider for advice.
Dosage
Taking doses of up to 400 mg of 5-HTP per day have been shown to be safe for up to one year. In children, it is possibly safe for children ages 12 and under to take up to 5 mg per day for up to three years.
Most studies on 5-HTP have administered supplements in doses of 150-800 mg daily for two to six weeks. However, it's best to talk to your healthcare provider about what might be a safe and appropriate dose for you.
Is 5-HTP Safe?
When taken in normal doses, 5-HTP isn’t associated with adverse side effects. However, if very high doses are ingested, there is a risk of a condition called serotonin syndrome, or serotonin toxicity, which occurs when there is too much serotonin the body.
Symptoms of serotonin toxicity can include increased heart rate, hyperreflexia (increased reflexes), and restlessness. Severe symptoms can include increased body temperature, muscle spasms, and confusion.
People who are undergoing surgery should stop taking 5-HTP at least two weeks before surgery as some medications administered during surgery can also raise serotonin levels.
There have also been some cases in which people who have take 5-HTP supplements have developed eosinophilia-myalgia syndrome (EMS). This is a rare condition that can cause skin rash, muscle pain, and respiratory issues.
However, there is not enough evidence to show if EMS is directly caused by 5-HTP, or if these incidents were caused by a contaminant in the supplements.
Lastly, taking 5-HTP can increase levels of a substance called 5-hydroxyindoleacetic acid (5-HIAA) in the urine. 5-H1AA is sometimes used to detect tumors in the digestive tract. Taking 5-HTP supplements could lead to misinterpretation of 5-HIAA laboratory results, so it’s important to let your healthcare provider know you’re taking 5-HTP before undergoing lab testing.
5-HTP supplements have not been studied for safety during pregnancy or breastfeeding. It's best to avoid the supplement during these times.
Potential Drug Interactions
5-HTP has the potential to interact with commonly prescribed medications, such as:
Antidepressants and anti-anxiety medications: 5-HTP increases serotonin levels, so it may increase the risk of serotonin toxicity associated with medications like tricyclics, MAOIs, and SSRIs. Too much serotonin could lead to heart problems, seizures, and vomiting.
Sedative medications: Central nervous system (CNS) depressants, or sedatives, relax the body, causing slowed breathing and drowsiness. 5-HTP may also have sedative effects, which could cause excess sleep and potentially breathing issues when paired with another sedative drug.
Carbidopa (Lodosyn): Carbidopa is a medication used to treat and manage Parkinson’s disease. Taking 5-HTP with Carbidopa may increase adverse side effects, such as rapid speech, anxiety, and aggression.
In addition to medications, 5-HTP has the potential to interact with other dietary supplements that have sedative effects, like melatonin or valerian, or that impact serotonin levels, such as St. John’s wort, SAM-e, or L-tryptophan.
If you are taking any medications or supplements, talk to your healthcare provider to see if 5-HTP is safe and appropriate for you to take.
What to Look For
When shopping for a 5-HTP supplement, it’s important to choose a high-quality product from a trusted supplement brand. Your healthcare provider may be able to offer a recommendation.
It’s always best to purchase dietary supplements that are certified by organizations like U.S. Pharmacopeia and NSF International, which are organizations that set strict standards for supplement quality and safety.
You’ll also want to choose a supplement that you can easily tolerate. For example, people who can’t tolerate swallowing pills may want to purchase a powdered supplement or a liquid product.
Can You Take Too Much 5-HTP
It’s possible to ingest toxic levels of 5-HTP, which is why it’s important to follow supplement label dosing instructions. Taking more than six to 10 grams of 5-HTP daily has been associated with severe stomach pains and muscle spasms.
If you have questions regarding safe dosing of 5-HTP, contact your healthcare provider for advice.
Side Effects of 5-HTP
When taken in safe doses, 5-HTP isn’t associated with many health risks.
However, common side effects from taking 5-HTP may include:
Heartburn
Stomach pain
Nausea
Vomiting
Diarrhea
Fatigue
Muscle spasms
Rarely, severe side effects of 5-HTP can include hallucinations, mania, and aggression, along with other potential psychiatric effects. Gastrointestinal discomfort may also become more severe.
If you experience any of these side effects, stop taking the supplement immediately and contact your healthcare provider.
A Quick Review
Your body produces 5-HTP from the essential amino acid L-tryptophan and then converts it to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood.
Though research is limited, some evidence suggests that 5-HTP supplements may benefit those with depression and may enhance satiety and sleep quality.
If you’re interested in supplementing with 5-HTP, it’s important to consult your healthcare provider first as 5-HTP isn’t safe for everyone and has the potential to interact with common medications, including antidepressants.
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