Rankings / Mood, Anxiety & Stress
5-HTP (5-hydroxytryptophan)
Mood, Anxiety & Stress · Serotonin precursor
Tier D+
Bottom line
Read Off Label grades 5-HTP (5-hydroxytryptophan) as D+ (3.9/10) based on weak evidence, low-med benefit magnitude, and a med-risk safety profile.
Popular but evidence is surprisingly thin for depression compared to its fame.
Typical use: 50-300 mg/day PO, divided — OTC.
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/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does 5-HTP (5-hydroxytryptophan) work?
- Read Off Label rates the evidence for 5-HTP (5-hydroxytryptophan) as Weak and the benefit magnitude as low-med, producing an overall grade of D+ (3.9/10). Popular but evidence is surprisingly thin for depression compared to its fame.
- Is 5-HTP (5-hydroxytryptophan) safe?
- 5-HTP (5-hydroxytryptophan) has a med risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for 5-HTP (5-hydroxytryptophan)?
- 50-300 mg/day PO, divided
- How does 5-HTP (5-hydroxytryptophan) work?
- Direct serotonin precursor (tryptophan → 5-HTP → serotonin); bypasses rate-limiting TPH step; extracted from Griffonia simplicifolia seeds
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.