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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
    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