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5-HTP

Before bed

5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid derived from the seeds of the African plant Griffonia simplicifolia. As the immediate biosynthetic precursor to serotonin, it crosses the blood-brain barrier and is converted directly into serotonin by the enzyme aromatic amino acid decarboxylase. It is widely used to support mood regulation, sleep quality, and appetite control.

Andrew Huberman
Andrew HubermanStopped
Research Evidence
May improve symptoms of depression
Moderate
May reduce appetite and support weight management
Moderate
May promote sleep onset
Limited
May reduce frequency of migraines
Limited
Supports serotonin synthesis as a direct precursor
Strong
Source: Examine.com

Expert Evidence

17 references from 1 expert

“When I take tryptophan, or anything that contains 5-HTP, which is serotonin or a precursor to serotonin, I tend to fall very deeply asleep and then wake up a few hours later.”

Understand and Use Dreams to Learn and Forget

58:06

17 references in 12 episodes from 2021–2025

Safety & Cautions

Side Effects

  • Nausea
  • Gastrointestinal discomfort
  • Drowsiness
  • Vivid dreams or disrupted sleep architecture
5-HTP should not be combined with SSRIs, MAOIs, or other serotonergic drugs due to the risk of serotonin syndrome. It is generally well-tolerated at moderate doses for short-term use, but long-term safety data is limited.
Pairs Well With
MagnesiumVitamin B6 (P-5-P)L-TheanineGABA