5-HTP (5-hydroxytryptophan)
Direct serotonin precursor with preliminary RCT signal for sleep onset and low mood: short trial bodies, real interaction profile.
Why
5-hydroxytryptophan is the direct metabolic precursor of serotonin, isolated from Griffonia simplicifolia seeds. The Cochrane review of 5-HTP and tryptophan for depression found small RCTs suggesting benefit over placebo, but trial quality was generally low and the authors called for larger studies. A separate small body of work supports use for sleep onset, particularly when combined with GABA.
How it works
Crosses the blood-brain barrier and is decarboxylated to serotonin (5-HT), bypassing the rate-limiting tryptophan hydroxylase step. Some peripheral conversion to serotonin in the gut wall accounts for common GI side effects.
Expected onset · Sleep effects often within days; mood effects over 2–4 weeks
How to take
Dosage
Mood: 150–300 mg/day divided. Sleep: 100–200 mg 30–45 min before bed. Start at 50 mg to test tolerance.
Timing
Sleep dose at bedtime; mood doses divided across the day
On the label
Look for Griffonia simplicifolia seed extract with stated 5-HTP content. Pharmaceutical-grade material with third-party purity testing matters here.
Ideal for
Adults with mild low mood or initial-insomnia symptoms, not on serotonergic medications.
Safety
Evidence
Cochrane 2002 SR (108 trials assessed, 2 met inclusion): 5-HTP and tryptophan appeared better than placebo for depressive symptoms, but trial quality was low and the authors recommended larger studies before clinical use. Sleep-onset data is limited to small open and crossover trials. Real interaction profile keeps this in the preliminary tier despite mechanistic plausibility.
Where to get it
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