5-HTP Uses, Benefits, Dosages, Side Effects & Dangers

5-HTP is a Serotonin-boosting supplement that is used for depression, anxiety, fibromyalgia, migraines, and insomnia. It is also used as a weight loss aid.

Also known as 5-Hydroxytryptophan, Oxitriptan, or L-5-HTP, this naturally occurring compound is typically included in supplements to boost mood and alleviate stress.

Users take 5-HTP to promote relaxation, enhance focus, improve sleep quality, and for anxiety and depression.

Serotonin is the primary neurotransmitter associated with mood regulation. 5-HTP is the natural precursor that the body uses to make Serotonin. 5-HTP is also related to the hormone Melatonin and may contribute to restful sleep.

This article will discuss where 5-HTP comes from, its role in the body, benefits of taking 5-HTP supplements, dosage guidelines, and the associated safety and side effects of taking these supplements.

5-HTP

Serotonergic Supplement

Mood

Sleep

Weight Loss

How It Works:

• Increases Serotonin levels in the brain
• Enhances mood and alleviates stress
• Improves sleep and regulates appetite

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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5-HTP and Tryptophan

In the human body, 5-Hydroxytryptophan is a metabolite of Tryptophan, which means that Tryptophan is broken down to make 5-HTP.

Tryptophan is an essential amino acid. This means that it cannot be synthesized in the human body, and must be obtained from the diet or supplements.

Tryptophan is found in  many high protein foods from both animal and plant sources. Some meat, dairy, and seafood sources of Tryptophan include: chicken, turkey, eggs, beef, buffalo, milk, cheese, cottage cheese, crab, halibut, salmon, and perch.

Tryptophan is also found in many plant sources including: chickpeas, soybeans and tofu, oats, spinach, bananas, lentils, quinoa, beans, sesame seeds, pumpkin seeds, and chia seeds.

Tryptophan from food sources or supplements is broken down in the body into 5-HTP and other metabolites, such as niacin (vitamin B3).

5-HTP, Serotonin, and Melatonin

Tryptophan and consequently 5-HTP are chemical precursors of both Serotonin and Melatonin, two neurotransmitters in the brain that regulate mood and sleep. Serotonin in the brain is converted into Melatonin, so if Serotonin levels are low, then typically Melatonin levels may be imbalanced as well.

Since Serotonin is itself a precursor to Melatonin, some of the 5-HTP you consume will eventually be converted into this neurotransmitter. As such, 5-HTP is a direct precursor to Serotonin and an intermediary in the production of Melatonin.

Many mood disorders involve lower than normal levels of these neuro-chemicals and using 5-HTP may help to correct these imbalances.

People can get some 5-HTP in their diet by ingesting Tryptophan rich foods. The average North American diet naturally includes about 1 gram a day of Tryptophan. For most people this amount of Tryptophan falls within the World Health Organization’s suggestion of 3.5 milligrams per kilogram of body weight.

Vegetarians and individuals who do not eat as much seafood may be at higher risk of not receiving enough of this nutrient. Additionally, some people naturally produce lower levels of 5-HTP from the Tryptophan in the food they eat. This may lead to natural lower levels of Serotonin in the body.

Lower levels of Tryptophan in the diet, or low levels of 5-HTP in the body may lead to lower levels of Serotonin and Melatonin. Supplementation may be a good way to get the right amount of 5-HTP in your diet.

5-HTP Supplements

5-HTP is available as an over-the-counter supplement in many countries such as the United States, Canada, the United Kingdom, Ireland, Australia, and New Zealand.

As a supplement, 5-HTP is typically naturally derived from the seeds of the Griffonia Simplicifolia plant. The Griffonia Simplicifolia plant is native to many countries in West and Central Africa.

This tall, climbing shrub has been used as a natural medicinal plant for as many as thousands of years. In Africa, Griffonia Simplicifolia seeds and leaves are often crushed and consumed as a powder, or made into a tea.

The seeds of the Griffonia Simplicifolia plant are naturally high in 5-HTP. The seeds can contain as much as 20% 5-HTP by weight. The 5-HTP in Griffonia seeds is bioavailable and identical to the 5-HTP produced in the human body.

5-HTP, like almost all amino acids, can come in two forms, an L- form configuration, or a D- form configuration. L- configured amino acids are often more plentiful in nature, are manufactured in cells, and can be incorporated into proteins. D- configured amino acids are primarily produced by bacteria or created artificially.

L-5-HTP is the more common form of 5-HTP, and is the form found in the human body and 5-HTP supplements.

How Does 5-HTP Work?

Tryptophan from either the diet or supplements travels to the liver, where it is broken down into 5-HTP and other metabolites. The 5-HTP then travels through the bloodstream to the brain.

Once there, the 5-HTP crosses the barrier that separates the blood vessels from brain tissue. Once inside the brain, the 5-HTP is converted into Serotonin.

When 5-HTP supplements are introduced to the body they are also transported to the liver. There it is partially metabolized into aromatic-L-amino-acid decarboxylase with Vitamin B6. The remaining 5-HTP circulates to the brain where it crosses the blood-brain barrier, and is then converted into Serotonin in the brain.

Serotonin is regarded as the “happiness neurotransmitter,” as it is present in elevated levels in the body during times of positive emotions. Serotonin is associated with feelings of calm, contentedness, peacefulness, and happiness.

Serotonin itself cannot penetrate across the blood-brain barrier. Therefore supplementing directly with this chemical is not effective at improving mood imbalances.5-HTP is the best way to naturally increase Serotonin levels in the brain.

Taking 5-HTP can also increase Melatonin production at nighttime. Melatonin is the primary sleep hormone produced by the pineal gland to control sleep and wake cycles (circadian rhythm).

During the day, Serotonin is converted into Melatonin at a slow rate. When light levels decrease in the evening and nighttime, the conversion of Serotonin to Melatonin increases. 

Higher levels of Melatonin at night facilitate the ability to stay asleep, and achieve deep, restorative sleep, which is crucial for bodily health.

Increased levels of these neurotransmitters are associated with a general feeling of well-being, less anxiety, lower stress levels, greater amounts of relaxation and you may find it easier to fall asleep and stay asleep at night.

5-HTP Benefits

There have been a number of research trials and clinical studies examining the effects and benefits of 5-HTP in humans.

Studies have been conducted to test the effect of 5-HTP on depression, fibromyalgia, anxiety, headaches, and migraines. It has also been studied as a weight loss aid. However, 5-HTP has not been approved in the US by the FDA as a drug for the prevention or treatment of any medical condition.

5-HTP has also been used anecdotally for ADHD, but there have not been any clinical studies examining its effectiveness as a treatment. Some users report an improvement in ADHD symptoms when using 5-HTP.

Increased Serotonin levels may have a calming effect, and is said in user reviews to help reduce stress and scattered thoughts.

Traditional treatments for ADHD (including prescription Adderall) focus on Dopamine stimulation in the brain. Dopamine is a neurotransmitter associated with the “fight or flight” response. High levels of Dopamine can cause intense periods of focus and vigilance.

For some people, this type of stimulant treatment may not help to improve attention deficit symptoms. Other people may be concerned with the potential side effects and withdrawal that can be associated with medications like Adderall.

While some naturopathic medicine practitioners recommend 5-HTP as an alternative, more research is needed to determine whether or not 5-HTP works for ADHD. It has not been approved by the FDA as a treatment for this condition.

Mood & Depression

According to the Natural Medicines Database, 5-HTP is rated as Possibly Effective for alleviating symptoms of depression. However, it has not been approved as a treatment for depression by the US FDA.

Several preliminary clinical trials have used varying dosages of 5-HTP (ranging from 50-3000 mg/day) over periods of 2-4 weeks, and have reported improvement in symptoms of depression. However, these trials were not controlled against a placebo, therefore the results may be questionable.

One study combined 300 mg of 5-HTP with 50 mg of the tricyclic antidepressant chlorimipramine (Anafranil) for 28 days. The patients receiving the combination treatment showed improved symptoms of depression over the patients taking chlorimipramine alone.

Some preliminary research has also shown that 5-HTP may be comparable to certain conventional antidepressant therapies when taken on its own.

One trial compared the effects of 300 mg of 5-HTP supplements daily for eight weeks to the effects seen using 20-40 mg of fluoxetine (Prozac) daily for eight weeks. The results show that oral 5-HTP was comparable to the fluoxetine in reducing the symptoms of depression over the trial period.

Similar studies showed comparable improvement in symptoms of depression using 5-HTP compared to imipramine (Tofranil) and fluvoxamine (Luvox).

However, in a trial comparing 182 mg daily of 5-HTP pills to the antidepressant tranylcypromine (Parnate), the 5-HTP was significantly worse at decreasing symptoms of depression. Therefore, 5-HTP use may not be ideal for improving the symptoms of depression in all cases.

Symptoms of Fibromyalgia

Some studies have shown that 5-HTP may improve the symptoms associated with the condition Fibromyalgia. Fibromyalgia is a chronic disorder that affects the muscles and bones, causing widespread pain and tenderness, stiffness, and issues sleeping (often due to pain).

Many people with Fibromyalgia have been diagnosed with low levels of Serotonin. Because of this, doctors often prescribe antidepressants to increase Fibromyalgia patients’ Serotonin levels.

5-HTP has been used in a few studies to increase Serotonin levels and improve the symptoms of Fibromylagia.

Preliminary evidence from one clinical study indicates that 100 mg of 5-HTP taken three times daily for between 30-90 days was found to decrease pain severity, morning stiffness, anxiety, fatigue, and sleeplessness in patients with primary Fibromyalgia syndrome.

However, the FDA has not approved 5-HTP as a drug for the treatment of fibromyalgia or the mitigation of symptoms. More studies are needed to determine efficacy relative to other treatment options.

Anxiety and Migraines

Fewer studies have been done on the effects of 5-HTP on the symptoms of anxiety, headaches, and migraines. Some research has shown that 5-HTP may improve the symptoms of these conditions, but more research needs to be done.

There is conflicting evidence about the effects 5-HTP has on improving anxiety symptoms.

One study combined 25-150 mg 5-HTP daily with 150 mg carbidopa (Lodosyn) daily for eight weeks in patients suffering from diagnosed anxiety disorders.

The symptoms of anxiety were reduced in these patients, however, there was no use of a placebo. Additionally, the use of 5-HTP alone was not tested.

Another trial found that 60 mg 5-HTP given over 30 minutes intravenously after taking an oral dose of carbidopa did not reduce the symptoms of anxiety in female patients diagnosed with panic attacks.

5-HTP has been shown to improve the symptoms of migraines in some cases. In one study, 200-600 mg 5-HTP use daily for up to 40 days was found to be comparable to 2-3 mg of methysergide daily at reducing the frequency of migraine headaches in adult sufferers. Another study found similar results when comparing 5-HTP to propranolol.

In one study though, 400 mg 5-HTP daily did not decrease the severity or frequency of migraine headaches compared to a placebo.

Overall, 5-HTP may be useful in reducing the symptoms of anxiety and migraines in some individuals. However, more research is needed to fully determine the effectiveness and useful dosages of 5-HTP in decreasing the symptoms of anxiety and migraines. The supplement is not approved by the FDA for the treatment of either condition.

Insomnia & Sleep

Sleep disorders, including insomnia,  are often described as an inability to fall asleep and/or to stay asleep for as long as desired.

Sleep is very important for the body to be able to heal and maintain proper cellular function.  Long term sleep deprivation can have very serious health effects including an increased risk of heart disease, obesity, mental impairment, and compromised immune function. Even a few nights of poor quality sleep can impact mood, focus, and cause fatigue.

The cause of insomnia and other sleep disorders is not always known. Sometimes an imbalance in Melatonin may be involved. An imbalance in normal Serotonin and/or Melatonin levels may cause healthy circadian rhythms to be disturbed.

Melatonin is produced in the body when light levels are low, beginning in the evening and peaking around 4-5 hours after the onset of sleep. While Melatonin plays a small role in initiating sleep onset, Melatonin’s main purpose is facilitating deep levels of restorative sleep.

Because 5-HTP supplements may boost the production of Serotonin in the brain, levels of Melatonin may also rise with 5-HTP use.

5-HTP use for insomnia and other sleep disorders has not been extensively researched in a clinical setting yet. One small clinical trial showed that a combination of 5-HTP and a gamma-aminobutyric acid compound (Gabadone) significantly decreased the amount of time needed to fall sleep and increased sleep duration compared to placebo.

Weight Loss & Appetite Control

5-HTP is often used as a diet supplement to control the appetite, limit caloric intake, and ultimately cause weight loss.

Many diet pills contain stimulants that boost the metabolism. This can often cause only short term weight loss, and may potentially have longer term side effects even after the pills are no longer being taken.

5-HTP is not a stimulant. Through the action of boosting Serotonin production, 5-HTP supplements may help to curb hunger cravings and increase the sensation of satiety after even small meals.

Serotonin levels are tied directly to the appetite. When food is abundantly available, Serotonin levels will naturally rise, and the appetite will be decreased. When Serotonin levels begin to drop, hunger pangs will begin, causing the body to seek out food to fulfill its’ nutritional needs.

Preliminary evidence shows that 5-HTP use may decrease caloric intake, appetite, and weight in obese patients.

One trial found that 900 mg of 5-HTP daily for 12 weeks reduced weight both in patients with dietary restrictions and in patients without dietary restrictions (3.3 kg and 1.7 kg average lost respectively).

Another study found that using 5-HTP 8mg/kg body weight daily for five weeks in obese female patients caused greater weight loss and decreased caloric intake then compared to patients on placebo.

5-HTP patients did not actively change their food intake levels or activity levels, however they lost more weight then placebo patients. However, these patients reported that they naturally felt greater satiety and didn’t feel the need to consume as much food as they may normally.

A similar study found that 300 mg 5-HTP before meals daily for 12 weeks caused reduced appetite and higher satiety in obese females compared to placebo.

5-HTP Dosages

The recommended dosage for dietary supplements, including 5-HTP, depends on many factors including age, weight, health status, physiology, personal sensitivity levels, and your reasons for taking this supplement. The below recommendations are general guidelines only. Speak with your doctor to determine the most appropriate safe dosage for your personal needs.

Many sources indicate that usage should be started at low doses to reduce the risk of nausea and other gastrointestinal issues. Healthy individuals who are not currently experiencing symptoms of depression can typically achieve positive results by taking 50 mg – 100 mg up to three times a day.

It is a good idea to test the supplement at first using a lower dosage level and only take more after you have observed the effects on your physiology.

Individuals with persistent depression or anxiety symptoms, may need to increase the dosage to between 150 mg – 300 mg in total per day.

You should not exceed 500 mg per day of 5-HTP pills or powder unless directed to do so by your doctor. Dosages this high increase the risk of negative side effects, often without the chance of increased benefits.

Most trials with 5-HTP have used low dosages for a short duration of time. Dosages as high as 1600 mg daily or 16 mg/kg body weight for up to a year have been used, but this was under specific controlled circumstances. Dosages this high and for this long should not be taken unless directed to do so by a doctor.

Safety and Side Effects

5-HTP has been rated as Possibly Safe for oral use in adults by the Natural Medicines database. It is generally well tolerated in research studies when used at a dosage of 400 mg per day for up to 1 year.

Taking high dosages of 5-HTP is rated as Possibly Unsafe. While dosages of up to 3 grams have been used safely in one research study for a duration of three weeks, it is recommended to not take more than 1.2 grams daily to reduce the risk of adverse effects.

Dosages of 6 – 10 grams per day are warned against due to the risk of gastrointestinal distress and hyperkinesis (muscle spasms).

Use in pregnant and breastfeeding women is considered Possibly Unsafe and to be avoided. Due to the possibility of causing seizures in individuals with Down’s syndrome, use is also unadvised for these individuals.

Most people can expect to experience no side effects when taking 5-HTP at suggested doses. However, in some instances mild side effects have been observed including the following:

• Nausea
• Heart burn
• Stomach discomfort
• Vomiting
• Diarrhea
• Abdominal or epigastric pain
• Anorexia/Appetite Suppression

These side effects may be made worse at higher dosages. Generally, adverse effects will diminish or disappear if you continue taking 5-HTP at a lower dosage.

More serious side effects have been reported in a small number of cases. Though rare, these side effects are important to understand so you can reduce your risk.

In some cases, heart palpitations and bradycardia have been reported when using 5-HTP in a dosage of between 400 mg to 2 grams per day with Carbipoda therapy.

In patients diagnosed with schizophrenia, use of 6 grams of 5-HTP with 150 mg of Carbipoda per day was found to cause diaphoresis (excessive sweating) and mild diastolic hypotension (low blood pressure).

Some individuals may experience allergic skin reactions like urticaria or skin flushing upon use of this supplement. One 70-year old man taking 1400 mg of 5-HTP per day for 20 months along with Carbipoda experienced symptoms similar to Sclerodoma. This is linked to elevated serotonin levels.

Gastrointestinal side effects are reported with a dose-dependent frequency. Heartburn, diarrhea, flatulence, and alterations in taste perception have been reported.

Patients in some clinical trials have reported drowsiness, fatigue, headache, insomnia, dizziness, anxiety, aggressiveness, euphoria and hypomania.

In patients with Schizophrenia, use of 6 grams of 5-HTP per day with 150mg of Carbipoda resulted in an increased rate of transient hallucinations, confusion, delusions and restlessness.

Eosinophilia Myalgia Syndrome

In 1978, supplements containing the amino acid L-Tryptophan were believed to be responsible for an epidemic of Eosinophilia Myalgia Syndrome.

This is an incurable and sometimes fatal medical condition that results in flu-like neurological symptoms including muscle weakness, muscle pain and fatigue.

It results in an increased number of white blood cells involved in allergic immune responses and can lead to respiratory failure and other serious health problems.

After the use of L-Tryptophan supplements was identified as the cause of the epidemic, the U.S. Food and Drug Administration pulled this product from the market. They were unsure whether it was the amino acid itself responsible for causing these symptoms or a problem with the specific manufacturer selling the supplement.

It was later determined that the cause of the outbreak was contamination of the L-Tryptophan ingredient sold by a manufacturer located in Japan. The contaminant caused a severe allergic reaction that resulted in symptoms of EMS.

As a result, the FDA re-approved the sale of L-Tryptophan supplements in the United States in 2005.

During that time, there were several case reports suggesting that exposure to 5-HTP supplements also resulted in symptoms of EMS developing.

In one case report from 1994, a woman and her two children became ill after taking a product with 5-HTP and one of the family members was diagnosed with EMS. According to NMCD, her diagnosis was never confirmed and the analysis of the supplement under question did not show any evidence of toxic contaminants.

Other reports of EMS caused by 5-HTP have also been attributed to the presence of the same L-tryptophan impurities implicated in the case of the Japanese manufacturer.

At present, it is not believed that pure 5-HTP can cause Eosinophilia Myalgia Syndrome. According to NMCD, “this adverse effect is likely due to the presence of contaminants in the 5-HTP products, not 5-HTP itself.”

Serotonin Syndrome and Contraindications

A more serious side effect that can occur with 5-HTP use is known as Serotonin Syndrome. Under normal circumstances, when 5-HTP is taken at recommended dosages, the risk of Serotonin Syndrome is rare.

When 5-HTP capsules are taken at very high dosages or in combination with other Serotonin concentration-altering medications (i.e. antidepressant medications from the Serotonin selective reuptake inhibitor (SSRI) or Monoamine oxidase inhibitor (MAOI) classes) the chance of developing this condition significantly increases.

Serotonin Syndrome occurs when there is an excessive amount of Serotonin present in the brain. Symptoms of Serotonin Syndrome include: agitation, restlessness, headache, rapid heart rate, excessive sweating, change in temperature, fever, seizures, and unconsciousness. In severe cases, it it is left untreated, Serotonin Syndrome can be fatal.

Other medications that may have negative interactions with 5-HTP include, but are not limited to: carbidopa (Lodosyn), tramadol (Ultram), pentazocine (Talwin), meperidine (Demerol), dextromethorphan (Robitussin and other cough medicines), phenobarbital (Donnatal), lorazepam (Ativan), clonazepam (Klonopin), and zolpidem (Ambien).

5-HTP may also have negative interactions with other herbal supplements. When used in conjunction with supplements that promote sedation, extreme sleepiness and sedation may occur.

Some of these supplements include catnip, hops, kava, St. John’s wort, skullcap, and valerian root.

Conclusion

5-HTP is a compound that is naturally produced in the human body from the breakdown of the amino acid Tryptophan. 5-HTP is the precursor to the neurotransmitter Serotonin, and consequently the hormone Melatonin.

5-HTP extracted from Griffonia Simplicifolia is a natural supplement that is used to support mood, relaxation and healthy sleep patterns. It has been studied for its effects on depression, fibromyalgia, insomnia, anxiety, migraines and ADHD, but has not been approved by the FDA as a treatment for any specific medical conditions. 5-HTP is also used as a natural weight loss aid and appetite suppressant.

When used at appropriate dosages, 5-HTP is considered possibly safe, and often has little or no side effects. Consult with a doctor to determine whether this supplement is appropriate for you to use.

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