5 Science-Based Benefits of 5-HTP (Plus Dosage and Side Effects)

5-HTP is a compound that is believed to help increase levels of serotonin in your body. This may be beneficial for several conditions, including depression, insomnia, migraines, and more.

5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces.

Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells (1).

Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, and other health problems (2, 3, 4).

Therefore, increasing your body’s production of serotonin may have various benefits.

For this reason, serotonin-producing 5-HTP supplements have become increasingly popular.

Here are 5 potential health benefits of 5-HTP, based on science.

1. Could aid weight loss by increasing feelings of fullness

5-HTP may increase feelings of fullness, causing you to eat less and lose weight.

Weight loss can increase the production of hormones that make you feel hungry. These feelings of constant hunger can make losing weight unsustainable in the long term (5, 6).

5-HTP may counteract these hunger-inducing hormones, working to suppress appetite and help you lose weight (7).

In one older study, 20 people with diabetes were randomly assigned to receive either 5-HTP or a placebo for 2 weeks. The results showed that those who received 5-HTP consumed approximately 421 fewer calories per day, compared to the placebo group (8).

What’s more, 5-HTP primarily inhibited the intake of calories from carbohydrates, which was associated with better blood sugar control (8).

Many other studies have also found that 5-HTP increased feelings of fullness and aided weight loss in people with overweight or obesity (9, 10).

Moreover, one older animal study found that 5-HTP could reduce excessive food intake due to stress (11).

Summary

5-HTP is likely effective at increasing feelings of fullness, which may help you eat less and lose weight.

2. May help with depression by increasing serotonin levels

While the exact cause of depression is largely unknown, some researchers believe that a serotonin imbalance may influence your mood in a way that leads to depression (2).

However, keep in mind that other studies have turned up conflicting findings on the relationship between low serotonin levels and depression (12).

Still, 5-HTP supplements are thought to treat depression by increasing serotonin levels.

For instance, one study in 15 females found that combining 5-HTP with creatine improved symptoms of depression after 8 weeks (13).

Another small study in people with Parkinson’s disease concluded that 5-HTP could help improve symptoms of depression compared to a placebo (14).

However, much of the research suggests that the potential antidepressive effects of 5-HTP are stronger when combined with other substances or antidepressant medications, compared to when they are used alone (13, 15).

Furthermore, according to a recent meta-analysis, there is limited evidence to support the use of 5-HTP for the treatment of depression and more high quality, placebo-controlled studies are needed (16).

Summary

5-HTP supplements increase serotonin levels in your body, which could improve symptoms of depression, especially when used in combination with other antidepressant substances or medications. Nonetheless, more research is needed.

3. Could improve symptoms of fibromyalgia

Supplementing with 5-HTP may improve symptoms of fibromyalgia, a condition characterized by muscle and joint pain, as well as extreme tiredness and brain fog, also known as “fibro fog” (17).

There is currently no known cause of fibromyalgia, but low serotonin levels have been associated with the condition (17).

This has led researchers to believe that increasing serotonin levels may benefit people with fibromyalgia (18).

Indeed, early evidence suggests that 5-HTP may improve symptoms of fibromyalgia, including muscle pain, sleep problems, anxiety, and fatigue (19, 20, 21).

However, not enough research has been conducted to draw any clear conclusions about the effectiveness of 5-HTP at improving fibromyalgia symptoms.

Summary

5-HTP can boost serotonin levels in your body, which may help relieve some symptoms of fibromyalgia. Nonetheless, more research is needed.

4. Could help reduce migraine frequency

5-HTP is said to help with migraines, which are throbbing headaches that are often accompanied by nausea or disturbed vision.

While their exact cause is debated, some researchers believe that low serotonin levels may play a role (22).

One older study in 124 people compared the ability of 5-HTP and methysergide, a common migraine medication, to prevent migraines (23).

It found that supplementing with 5-HTP daily for 6 months prevented or significantly decreased the number of migraine attacks in 71% of participants (23).

However, there is limited recent research available on the effects of 5-HTP on migraines.

Summary

5-HTP may help you have fewer migraines by increasing your serotonin levels. However, research is limited and more high quality, recent studies are needed.

5. May promote sleep by increasing melatonin production

5-HTP produces serotonin, which can be converted into the hormone melatonin.

Melatonin plays an important role in regulating sleep. Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up (24).

Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body.

One 2010 study showed that a combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly reduced the time it took to fall asleep, increased sleep duration, and improved sleep quality (25).

GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP likely has a synergistic effect (25).

In fact, several animal studies suggest that 5-HTP improves sleep quality and that the effect is greater when combined with GABA (26, 27).

While these results are promising, the lack of human-based studies makes it difficult to recommend 5-HTP for improving sleep quality, especially when it is used in isolation.

Summary

5-HTP may promote sleep by increasing melatonin production, an important sleep-regulating hormone.

Possible side effects of 5-HTP

Some people may experience nausea, diarrhea, vomiting, and stomach pain when taking 5-HTP supplements. These side effects are dose-dependent, meaning they get worse when increasing your dose (23).

According to one older review, it’s recommended to start with a dose of 50 milligrams (mg) three times per day with meals. This can be increased up to 100 mg three times per day if needed (28).

For insomnia, starting with a dose of 50 mg and gradually increasing to 100–300 mg per day before bedtime may help minimize side effects (28).

Note that some other medications increase serotonin production. Combining these medications with 5-HTP may cause dangerous serotonin levels in your body. This is called serotonin syndrome, a potentially life-threatening condition (29).

Medications that may increase your body’s serotonin levels include certain antidepressants, cough medicines, or prescription pain relievers.

Since 5-HTP may also promote sleep, taking it with prescription sedative medications, such as Klonopin, Ativan, or Ambien, may cause too much sleepiness.

Due to the potential for negative interactions with other medications, consult a doctor or pharmacist before taking 5-HTP supplements.

Summary

Some people may experience side effects when taking 5-HTP supplements. Talk to a doctor before supplementing with 5-HTP to ensure it’s safe for you.

Dosage and supplement instructions

As a supplement, 5-HTP comes from the seeds of an African shrub known as Griffonia simplicifolia (1).

These supplements are not the same as L-tryptophan supplements, which may also increase serotonin levels.

L-tryptophan is an essential amino acid found in protein-rich foods, such as dairy products, poultry, meat, chickpeas, and soybeans (30).

On the other hand, 5-HTP is present in certain foods, but only in very small amounts (1, 31).

There are no official recommendations on how much 5-HTP you should take. While more high quality, recent research is needed, these are the doses used in various studies (8, 13, 19, 23, 28):

• Weight management: 250–300 mg, 30 minutes prior to each meal, or 750 mg per day
• Mood enhancement: 100 mg, twice daily
• Fibromyalgia symptom relief: 100 mg, 3–4 times per day with meals for at least 2 weeks
• Migraines: 600 mg per day for at least 6 months
• Sleep aid: 100–300 mg before bedtime

Summary

How much 5-HTP you should take depends on your reason for using it. However, more research is needed to determine more specific dosage recommendations.

The bottom line

Your body converts 5-HTP into serotonin, a substance that regulates appetite, pain sensations, and sleep.

Supplementing with it may help boost your serotonin levels.

Higher serotonin levels may provide many benefits, such as promoting weight loss, improving the symptoms of depression and fibromyalgia, decreasing the frequency of migraine attacks, and helping you sleep better.

Minor side effects have been linked to 5-HTP, but they can be minimized by starting with smaller doses and increasing the dosage gradually.

Given that 5-HTP may negatively interact with several medications, talk to a doctor to ensure it’s safe for you to use.

5-Hydroxytryptophan (5-HTP) Information | Mount Sinai

5-HTP

5-hydroxytryptophan (5-HTP) is a chemical that the body makes from tryptophan (an essential amino acid that you get from food). After tryptophan is converted into 5-HTP, the chemical is changed into another chemical called serotonin (a neurotransmitter that relays signals between brain cells). 5-HTP dietary supplements help raise serotonin levels in the brain. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.

5-HTP is not found in the foods we eat, although tryptophan is found in foods. Eating foods with tryptophan does not increase 5-HTP levels very much, however. As a supplement, 5-HTP is made from the seeds of an African plant called Griffonia simplicifolia.

In 1989, the presence of a contaminant called Peak X was found in tryptophan supplements. Researchers believed that an outbreak of eosinophilic myalgia syndrome (EMS, a potentially fatal disorder that affects the skin, blood, muscles, and organs) could be traced to the contaminated tryptophan, and the U.S. Food and Drug Administration pulled all tryptophan supplements off the market. Since then, Peak X was also found in some 5-HTP supplements, and there have been a few reports of EMS associated with taking 5-HTP. However, the level of Peak X in 5-HTP was not high enough to cause any symptoms, unless very high doses of 5-HTP were taken. Because of this concern, however, you should talk to your health care provider before taking 5-HTP, and make sure you get the supplement from a reliable manufacturer. (See “Precautions” section.)

5-HTP may help treat a wide variety of conditions related to low serotonin levels, including the following:

Depression

Preliminary studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group. However, these studies were too small to say for sure if 5-HTP works. More research is needed.

Fibromyalgia

Research suggests that 5-HTP can improve symptoms of fibromyalgia, including pain, anxiety, morning stiffness, and fatigue. Many people with fibromyalgia have low levels of serotonin, and doctors often prescribe antidepressants. Like antidepressants, 5-HTP raises levels of serotonin in the brain. However, it does not work for all people with fibromyalgia. More studies are needed to understand its effect.

Insomnia

In one study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took a placebo. Researchers recommend 200 to 400 mg at night to stimulate serotonin, but it may take 6 to 12 weeks to be fully effective.

Migraines and Other Headaches

Antidepressants are sometimes prescribed for migraine headaches. Studies suggest that high doses of 5-HTP may help people with various types of headaches, including migraines. However, the evidence is mixed, with other studies showing no effect.

Obesity

A few small studies have investigated whether 5-HTP can help people lose weight. In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who took placebo. Researchers believe 5-HTP led people to feel more full (satiated) after eating, so they ate less.

A follow-up study, which compared 5-HTP to placebo during a diet and non-diet period, found that those who took 5-HTP lost about 2% of body weight during the non-diet period and another 3% when they dieted. Those taking placebo did not lose any weight. However, doses used in these studies were high, and many people experienced side effects such as nausea. If you are seriously overweight, see your health care provider before taking any weight-loss aid. Remember that you will need to change your eating and exercise habits to lose more than a few pounds.

Dietary Sources

You can’t get 5-HTP from food. The amino acid tryptophan, which the body uses to make 5-HTP, can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed.

Available Forms

5-HTP is made from tryptophan in the body, or can be taken as a supplement. Supplements are made from extracts of the seeds of the African tree Griffonia simplicifolia. 5-HTP can also be found in many multivitamin and herbal preparations.

How to Take It

Pediatric

5-HTP should not be given to children.

Adult

Because 5-HTP can be toxic at high doses, you should talk to your health care provider before taking 5-HTP. Your provider can help determine the right dose for you.

Precautions

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of your health care provider.

Tryptophan use has been associated with the development of serious conditions, such as liver and brain toxicity, and with eosinophilic myalgia syndrome (EMS), a potentially fatal disorder that affects the skin, blood, muscles, and organs (see “Overview” section). Such reports prompted the FDA to ban the sale of all tryptophan supplements in 1989. As with tryptophan, EMS has been reported in 10 people taking 5-HTP.

Side effects of 5-HTP are generally mild and may include nausea, heartburn, gas, feelings of fullness, and rumbling sensations in some people. At high doses, serotonin syndrome, a dangerous condition caused by too much serotonin in the body, could develop. Talk to your provider before taking higher-than-recommended doses.

People with high blood pressure or diabetes should talk to their doctor before taking 5-HTP.

If you take antidepressants, you should not take 5-HTP (see “Possible Interactions” section).

People with liver disease, pregnant women, and women who are breastfeeding should not take 5-HTP.

Possible Interactions

If you are currently being treated with any of the following medications, you should not use 5-HTP without first talking to your health care provider.

Antidepressants

People who are taking antidepressant medications should not take 5-HTP without their provider’s supervision. These medications could combine with 5-HTP to cause serotonin syndrome, a dangerous condition involving mental changes, hot flashes, rapidly fluctuating blood pressure and heart rate, and possibly coma. Some antidepressant medications that can interact with 5-HTP include:

• SSRIs: Citalopram (Celexa), escitalopram (Lexapro), fluvoxamine (Luvox), paroxetine (Paxil), fluoxetine (Prozac), sertraline (Zoloft)
• Tricyclics: Amitriptyline (Elavil), nortriptyline (Pamelor), imipramine (Tofranil)
• Monoamine oxidase inhibitors (MAOIs): Phenelzine, (Nardil), tranylcypromine (Parnate)
• Nefazodone (Serzone)

Carbidopa

Taking 5-HTP with carbidopa, a medication used to treat Parkinson disease, may cause a scleroderma-like illness. Scleroderma is a condition where the skin becomes hard, thick, and inflamed.

Tramadol (Ultram)

Tramadol, used for pain relief, and sometimes prescribed for people with fibromyalgia, may raise serotonin levels too much if taken with 5-HTP. Serotonin syndrome has been reported in some people taking the two together.

Dextromethorphan (Robitussin DM, and others)

Taking 5-HTP with dextromethorphan, found in cough syrups, may cause serotonin levels to increase to dangerous levels, a condition called serotonin syndrome.

Meperidine (Demerol)

Taking 5-HTP with Demerol may cause serotonin levels to increase to dangerous levels, a condition called serotonin syndrome.

Triptans (used to treat migraines)

5-HTP can increase the risk of side effects, including serotonin syndrome, when taken with these medications:

• Naratriptan (Amerge)
• Rizatriptan (Maxalt)
• Sumatriptan (Imitrex)
• Zolmitriptan (Zomig)

Supporting Research

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Attele AS, Xie JT, Yuan CS. Treatment of insomnia: an alternative approach. Altern Med Rev. 2000;5(3):249-259.

Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998;3(4):271-280.

Byerley WF, Judd LL, Reimherr FW, Grosser BI. 5-Hydroxytryptophan: a review of its antidepressant efficacy and adverse effects. J Clin Psychopharmacol. 1987;7(3):127-137.

Cangiano C, Laviano A, Del Ben M, et al. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. Int J Obes Relat Metab Disord. 1998;22(7):648-654.

Cangiano C, Ceci F, Cascino A, et al. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. J Clin Nutr. 1992;56(5):863-867.

Caruso I, Sarzi Puttini P, Cazzola M, Azzolini V. Double-blind study of 5-hydroxytryptophan versus placebo in the treatment of primary fibromyalgia syndrome. J Int Med Res. 1990;18(3):201-209.

Cauffield JS, Forbes HJ. Dietary supplements used in the treatment of depression, anxiety, and sleep disorders. Lippincotts Prim Care Pract. 1999;3(3):290-304.

Ceci F, Cangiano C, Cairella M, et al. The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. J Neural Transm. 1989;76(2):109-117.

Curcio JJ, Kim LS, Wollner D, Pockaj BA. The potential of 5-hydroxytryptophan for hot flash reduction: a hypothesis. Altern Med Rev. 2005;10(3):216-221.

DeBenedittis G, Massei R. Serotonin precursors in chronic primary headache. A double-blind cross-over study with L-5-hydroxytryptophan vs. placebo. J Neurosurg Sci. 1985;29(3):239-248.

Elko CJ, Burgess JL, Robertson WO. Zolpidem-associated hallucinations and serotonin reuptake inhibition: a possible interaction. J Toxicol Clin Toxicol. 1998;36(3):195-203.

Freedman RR. Treatment of menopausal hot flashes with 5-hydroxytryptophan. Maturitas. 2010;65(4):383-385.

Gardner DM, Lynd LD. Sumatriptan contraindications and the serotonin syndrome. Ann Pharmacother. 1998;32(1):33-38.

Gendle MH, Young EL, Romano AC. Effects of oral 5-hydroxytryptophan on a standardized planning task: insight into possible dopamine/serotonin interactions in the forebrain. Hum Psychopharmacol. 2013;28(3):270-273.

Iovieno N, Dalton ED, Fava M, Mischoulon D. Second-tier natural antidepressants: Review and critique. J Affect Disord. 2011;130(3):343-357.

Jangid P, Malik P, Singh P, Sharma M, Gulia AK. Comparative study of efficacy of I-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian J Psychiatr. 2013;6(1):29-34.

Joffe RT, Sokolov ST. Co-administration of fluoxetine and sumatriptan: the Canadian experience. Acta Psychiatr Scand. 1997;95(6):551-552.

Joly P, Lampert A, Thomine E, Lauret P. Development of pseudobullous morphea and scleroderma-like illness during therapy with L-5-hydroxytryptophan and carbidopa. J Am Acad Dermatol. 1991;25(2 pt 1):332-333.

Juhl JH. Primary fibromyalgia syndrome and 5-hydroxy-L-tryptophan: a 90-day open study. Altern Med Rev. 1998;3(5):367-375.

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Mason BJ, Blackburn KH. Possible serotonin syndrome associated with tramadol and sertraline coadministration. Ann Pharmacother. 1997;31(2):175-177.

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Reibring L, Agren H, Hartvig P, et al. Uptake and utilization of [beta-11c] 5-hydroxytryptophan (5-HTP) in human brain studied by positron emission tomography. Psychiatry Res. 1992;45(4):215-225.

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