5-HTP
Description
5-HTP is a direct metabolic intermediate in the biochemical pathway that converts the essential amino acid L-tryptophan into serotonin, a key neurotransmitter. Unlike L-tryptophan, 5-HTP can efficiently cross the blood-brain barrier, allowing it to be more readily converted into serotonin within the central nervous system. This direct conversion makes it a potent tool for influencing serotonin levels in the brain. The synthesis of serotonin from 5-HTP is a decarboxylation reaction that requires specific cofactors, particularly Vitamin B6. Once synthesized, serotonin plays a vital role in regulating a wide array of physiological and psychological functions, including mood, sleep cycles, appetite, pain perception, and cognitive processes. Therefore, modulating serotonin levels via 5-HTP supplementation can have broad effects on well-being. By increasing serotonin availability, 5-HTP is hypothesized to help alleviate symptoms associated with low serotonin, such as mood imbalances, sleep disturbances, and cravings. It is commonly extracted from the seeds of the African plant *Griffonia simplicifolia* for use in dietary supplements.
Sources
Griffonia simplicifolia seeds
Cheapest 5-HTP supplements
Best 5-HTP Supplements
Value 5-HTP Supplements
Optimal Dosage
Minimum100 mg
Maximum300 mg
Safety & Toxicity
Toxicity Threshold300 mg
Toxicity EffectNausea, vomiting; risk of serotonin syndrome
Goals
Mood Support
Impact
High effect
Typical dose:50–200 mg
As the intermediate step between L-tryptophan and serotonin, 5-HTP bypasses the rate-limiting step in serotonin production, making it a more direct and often faster-acting supplement. Use with caution if taking SSRI medication.
View goal →
Sleep Support
Impact
Situational effect
Typical dose:50–200 mg
5-Hydroxytryptophan (5-HTP) is a compound the body makes from tryptophan and converts into serotonin. Serotonin is a key neurotransmitter for mood and is also the precursor to melatonin. Supplementation can be effective but should be used with caution, especially by those on SSRI medications, due to its direct impact on serotonin levels.
View goal →
Stress Relief
Impact
Situational effect
Typical dose:50–100 mg
5-Hydroxytryptophan bypasses the rate-limiting step in serotonin production. This can help elevate levels of this key neurotransmitter, potentially improving mood, reducing anxiety, and promoting better sleep, but should be used with caution and awareness of potential interactions.
View goal →
Weight Loss
Impact
Situational effect
Typical dose:50–100 mg
By increasing serotonin synthesis in the brain, 5-HTP can promote feelings of satiety earlier in a meal. This is situationally effective for individuals who struggle with emotional eating or intense carbohydrate cravings, helping to enforce calorie control.
View goal →
Interactions
Positive Interactions
Vitamin B6
Vitamin B6 is a critical cofactor for the enzyme that converts 5-HTP into serotonin, enhancing its efficacy.
Magnesium
Magnesium supports various enzymatic processes, including those involved in neurotransmitter synthesis and function, potentially improving 5-HTP's effects.
Folate
Folate is essential for methylation cycles and the synthesis of neurotransmitters, indirectly supporting the serotonin pathway facilitated by 5-HTP.
Vitamin B12
Vitamin B12 plays a role in methylation and nerve health, which can be supportive of overall neurotransmitter balance when taking 5-HTP.
Negative Interactions
St. John's Wort
Both 5-HTP and St. John's Wort increase serotonin levels. Combining them significantly raises the risk of serotonin syndrome, a potentially dangerous condition.
Valerian
Valerian has sedative properties. Combining it with 5-HTP, which can also induce drowsiness, may lead to excessive sedation and impairment.
Melatonin
Melatonin affects sleep and is derived from serotonin. Combining it with 5-HTP may result in excessive drowsiness, altered sleep patterns, or an increased risk of serotonin-related side effects.
SAMe
SAMe can increase levels of several neurotransmitters, including serotonin. Combining it with 5-HTP might lead to an excessive increase in serotonin, raising the risk of serotonin syndrome.
Tryptophan
Tryptophan is the direct precursor to 5-HTP. Taking both concurrently can lead to excessive serotonin production, increasing the likelihood of adverse effects including serotonin syndrome.
Recommended products
Best 
5-HTP 200 mg Maximum Strength
Swanson
5-HTP: 200 mg
A high-potency 5-HTP offering 200 mg per serving at a good price, suitable for those who need a stronger single-ingredient option for mood and sleep.
Best 
5-HTP 200 mg Time Release
Natrol
5-HTP: 200 mg
This time-release 5-HTP product delivers a potent 200 mg dose per serving, designed for sustained support for mood and sleep.
Value 
5-HTP 100 mg
NOW
5-HTP: 100 mg
An economical and simple 100 mg 5-HTP capsule, this product is well-suited for basic mood, sleep, and stress support.
Value 
5-HTP 200mg
Best Naturals
5-HTP: 200 mg
This product delivers a robust 200 mg of 5-HTP per serving, offering exceptional value with its low price per serving and large quantity.
Budget 
5-HTP 100 mg
NOW
5-HTP: 100 mg
This is a cost-effective 5-HTP supplement from NOW, providing 100mg per serving from Griffonia simplicifolia, suitable for basic mood and sleep support.
Budget 
5-HTP 50 mg
Swanson Premium Brand
5-HTP: 50 mg
An affordable 50 mg 5-HTP option from Swanson, ideal for those starting with a lower dose or on a tighter budget.
Budget 
5-HTP 50 mg
NOW
5-HTP: 50 mg
A highly economical 50 mg 5-HTP supplement from NOW, offering great value in a 90-count bottle for consistent use.
Best 
5-HTP with Vitamin B6 100 mg
The Vitamin Shoppe
5-HTP: 100 mg
A focused supplement providing 100mg of 5-HTP alongside Vitamin B6, aimed at supporting mood and sleep, offered at a competitive price per serving.
Best 
5-HTP 100 mg
Pure Encapsulations
5-HTP: 100 mg
A 100 mg 5-HTP capsule from Pure Encapsulations, known for purity, but at an extremely high price per serving.
Value 
5-HTP with Vitamin B6 & Vitamin C
Lake Avenue Nutrition
5-HTP: 100 mg
This supplement features 100mg of 5-HTP, along with Vitamins B6 and C, formulated to assist with mood regulation, relaxation, and supporting sleep.
Best 
5-HTP 200 mg
NutraBio
5-HTP: 200 mg
A high-potency option, this product provides 200mg of 5-HTP and 50mg of Vitamin B6 at a very affordable price per serving, suitable for strong mood and sleep support.
Budget 
5-HTP 100 mg Extra Strength
Swanson
5-HTP: 100 mg
A cost-effective 100 mg 5-HTP capsule from Swanson, delivering strong support at a very appealing price point.
Best 
Sleep Support
The Vitamin Shoppe
5-HTP: 250 mg
This product provides a well-rounded mix of Valerian, Theanine, GABA, 5-HTP, and Melatonin, often used together to support relaxation and healthy sleep patterns.
Budget 
5-HTP 50 mg
NOW
5-HTP: 50 mg
A budget-friendly 50 mg 5-HTP capsule from NOW in a compact size, great for trying out the supplement.
Budget 
5-HTP 50 mg
Jarrow Formulas
5-HTP: 50 mg
A well-priced 50 mg 5-HTP veggie cap from Jarrow Formulas, suitable for new users or those preferring a lower dose from a respected brand.
Best 
5-HTP Enhanced with Vitamins B6 and C
Doctor's Best
5-HTP: 100 mg
This supplement combines 100mg of 5-HTP with Vitamins B6 and C, aiming to support mood balance, relaxation, and healthy sleep patterns.
Value 
5-HTP 100 mg
Doctor's Best
5-HTP: 100 mg
A high-value 100 mg 5-HTP supplement from Doctor's Best, offering a large supply at a very low price per serving.
Best 
Double Strength 5-HTP 200 mg
NOW
5-HTP: 200 mg
This product offers a robust 200mg of 5-HTP alongside B vitamins, glycine, taurine, and inositol to support mood balance, relaxation, and sleep.
Best 
Chewable 5-HTP 100 mg Natural Citrus Flavor
NOW
5-HTP: 100 mg
A convenient, natural citrus-flavored chewable 5-HTP providing 100 mg per serving, ideal for those seeking a non-pill format for mood and sleep support.
Best 
5-Hydroxytryptophan
Thorne
5-HTP: 100 mg
This high-quality supplement offers 100mg of 5-HTP with the active P5P form of Vitamin B6, providing effective mood and sleep support, albeit at a higher price.
Product stats
Price per product
Average$32.73
Median$24.26
Price per serving
Average$0.65
Median$0.47
Price per 100 mg
Average$0.79
Median$0.60
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Griffonia simplicifolia seed extract (30) 85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
- Standardized and concentrated source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia simplicifolia Seed Extract (30) 85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
- Standardized and concentrated source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia Simplicifolia Seed Extract (30) 85
Griffonia Simplicifolia Seed Extract is a purified and concentrated form derived from the seeds of the African plant Griffonia Simplicifolia. This extract is valued for its high natural content of 5-HTP (5-Hydroxytryptophan), which is readily converted into serotonin in the brain, influencing mood, sleep, and appetite.
Pros
- Standardized and concentrated source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$19.51
Med$16.99
Per serving
Avg$0.27
Med$0.24
Per 100 mg
Avg$0.39
Med$0.26
Price distribution
Griffonia simplicifolia (25) 85
Griffonia simplicifolia is an African medicinal plant whose seeds are a primary natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is a critical amino acid that serves as a direct precursor to serotonin, a neurotransmitter essential for regulating mood, sleep cycles, and appetite.
Pros
- Natural source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$22.39
Med$19.67
Per serving
Avg$0.42
Med$0.33
Per 100 mg
Avg$0.55
Med$0.42
Price distribution
Griffonia (2) 85
Griffonia is commonly used to refer to Griffonia simplicifolia, an African shrub whose seeds are a significant natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is an amino acid precursor to serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep patterns, and feelings of well-being.
Pros
- Natural source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$22.54
Med$22.54
Per serving
Avg$0.92
Med$0.92
Per 100 mg
Avg$0.92
Med$0.92
Price distribution
Griffonia Seed Extract (1) 85
Griffonia is commonly used to refer to Griffonia simplicifolia, an African shrub whose seeds are a significant natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is an amino acid precursor to serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep patterns, and feelings of well-being.
Pros
- Natural source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$21.99
Med$21.99
Per serving
Avg$0.73
Med$0.73
Per 100 mg
Avg$0.29
Med$0.29
Price distribution
Griffonia simplicifolia Extract (1) 85
Griffonia simplicifolia is an African medicinal plant whose seeds are a primary natural source of 5-HTP (5-Hydroxytryptophan). 5-HTP is a critical amino acid that serves as a direct precursor to serotonin, a neurotransmitter essential for regulating mood, sleep cycles, and appetite.
Pros
- Natural source of 5-HTP.
- Supports mood regulation and emotional well-being.
- May improve sleep quality and onset.
- Potential for appetite control and satiety.
Cons
- Potential for gastrointestinal side effects (nausea, diarrhea).
- Risk of Serotonin Syndrome when combined with other serotonergic medications.
- Effects can vary by individual.
Per product
Avg$18.99
Med$18.99
Per serving
Avg$0.63
Med$0.63
Per 10 mg
Avg$0.13
Med$0.13
Price distribution