5-HTP (5-hydroxytryptophan)
Mental Health · Serotonin precursor
Tier C-
What this is
Popular but evidence is surprisingly thin for depression compared to its fame. Sleep onset may be the more defensible indication. Take with B6 (cofactor for AADC). NEVER combine with SSRIs/SNRIs/MAOIs. Pairs poorly with MDMA recovery protocols despite popularity there.
Mechanism
Direct serotonin precursor (tryptophan → 5-HTP → serotonin); bypasses rate-limiting TPH step; extracted from Griffonia simplicifolia seeds
Dose & route
50-300 mg/day PO, divided
Citations
- https://pubmed.ncbi.nlm.nih.gov/11869656/
- https://pubmed.ncbi.nlm.nih.gov/27443543/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4434456/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.