A compound extracted from the seeds of the African griffonia plant.
Why it’s used: The body converts it into serotonin.
5-HTP, or 5-hydroxytryptophan, is a compound the body makes from the amino acid tryptophan, which we get from protein foods. It is the step just before serotonin, the messenger molecule involved in mood, appetite and sleep, and the body later uses serotonin to make melatonin.
The 5-HTP sold in supplements is not made from food protein. It is extracted from the seeds of Griffonia simplicifolia, a climbing shrub native to West and Central Africa. On labels you will usually see it listed as 5-HTP, 5-hydroxytryptophan or Griffonia simplicifolia seed extract, often with a percentage showing how much 5-HTP the extract contains.
5-HTP is sold as capsules and tablets, either alone or in evening and mood blends. Researchers have studied it in small trials over several decades, but reviews describe the overall quality of the evidence as limited. Because it feeds directly into serotonin production, it is one of the supplements where checking your medicines first really matters.
3 findings behind this ingredient. Hover a card for the detail and the source.
Systematic review of 13 studies, 7 pooled in a meta-analysis, in depressed patients. The pooled remission rate was 0.65 with a large effect on questionnaire scores, but few studies included placebo groups.
Single-blind randomised trial of 30 adults aged around 66 in Singapore, taking 100 mg 5-HTP daily or nothing for 12 weeks. Poor sleepers taking 5-HTP improved their global sleep score and gut microbiota diversity.
Single-blind randomised trial of 30 adults aged around 66 over 12 weeks. MoCA cognitive scores and serum serotonin rose in the 5-HTP group and depression scale scores improved; the authors call the findings preliminary.
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No, not without your doctor's agreement. 5-HTP raises serotonin, and combining it with SSRIs, SNRIs, MAOIs, tricyclics or other serotonin-affecting medicines can lead to serotonin syndrome, which causes agitation, shivering, fast heartbeat and fever and needs urgent care.
Supplement 5-HTP is extracted from the seeds of Griffonia simplicifolia, a West African plant. Your body also makes its own 5-HTP from tryptophan, an amino acid found in protein foods such as milk, eggs, poultry, oats and seeds.
The most common are digestive, such as nausea, vomiting or diarrhoea. Less often people report headache, poor sleep or a fast heartbeat. Taking it with food may help the stomach, and you should stop and seek advice if symptoms are troublesome.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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