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SLEEP & RELAXATION

5-HTP (Griffonia Seed)

Mood · sleep · serotonin precursor

MODERATE EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

5-HTP: Mood · sleep · serotonin precursor. Direct precursor to serotonin and melatonin. May support mood and sleep onset, use cautiously, not with SSRIs. Standard dose 100 mg, taken in the evening, about $14/month. Evidence rating: moderate evidence.

What is 5-HTP?

5-Hydroxytryptophan (5-HTP) is the immediate precursor to serotonin, the neurotransmitter that regulates mood, appetite, and the sleep-wake cycle. Derived from the West African Griffonia simplicifolia seed, it crosses the blood-brain barrier and is converted into serotonin without requiring tryptophan competition. Clinical research has explored 5-HTP for low mood, sleep onset difficulties, and appetite regulation. Doses typically range from 50-200 mg in the evening. 5-HTP should never be combined with SSRIs, MAOIs, or other serotonergic medications without medical supervision, due to the risk of serotonin syndrome. Cycling rather than continuous use is advised.

WHY IT MATTERS

Direct precursor to serotonin and melatonin. May support mood and sleep onset, use cautiously, not with SSRIs.

Where to buy

NOW Foods 5-HTP 100mg
RECOMMENDED
NOW Foods, 5-HTP
100 mg · Evening · ~$14/month

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Common questions

What is 5-HTP?
5-Hydroxytryptophan (5-HTP) is the immediate precursor to serotonin, the neurotransmitter that regulates mood, appetite, and the sleep-wake cycle. Derived from the West African Griffonia simplicifolia seed, it crosses the blood-brain barrier and is converted into serotonin without requiring tryptophan competition. Clinical research has explored 5-HTP for low mood, sleep onset difficulties, and appetite regulation. Doses typically range from 50-200 mg in the evening. 5-HTP should never be combined with SSRIs, MAOIs, or other serotonergic medications without medical supervision, due to the risk of serotonin syndrome. Cycling rather than continuous use is advised.
What is 5-HTP used for?
Mood · sleep · serotonin precursor. Direct precursor to serotonin and melatonin. May support mood and sleep onset, use cautiously, not with SSRIs.
What is the standard dose of 5-HTP?
100 mg, typically taken in the evening. Approximate cost is $14 per month.
Who should avoid 5-HTP?
Use extra caution, and speak to a clinician first, if you are pregnant or nursing, taking SSRIs/MAOIs, bipolar disorder.
How strong is the evidence for 5-HTP?
Moderate evidence for its primary uses. See the full study list on the research page.

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