5-HTP (5-Hydroxytryptophan)
Also known as: 5-hydroxytryptophan, oxitriptan, Griffonia simplicifolia seed extract
The immediate precursor to serotonin, extracted commercially from Griffonia simplicifolia seeds. Unlike tryptophan, 5-HTP bypasses the rate-limiting step of serotonin synthesis and crosses the blood-brain barrier freely, so it is used at much lower doses in mood, sleep, and appetite formulas. It has a well-documented interaction risk with serotonergic drugs and should never be combined with St. John's Wort or SSRIs without professional guidance.
Research summary
Decarboxylated directly to serotonin in the brain and periphery, raising serotonin and downstream melatonin.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 50 mg | 50–300 mg | 900 mg | — |
50–100 mg one to three times daily is the consumer range, with sleep products dosing once before bed; mood trials used 150–300 mg/day and appetite research went as high as 900 mg/day. Start low, since nausea is the most common side effect and rises with dose. Pairing with a peripheral decarboxylase inhibitor is a drug-level strategy and not appropriate for supplements.
Standardization: Griffonia seed extract standardized to 95–99% 5-HTP
Source material: Griffonia simplicifolia seed extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Small doses fit any format; gummies at 50–100 mg are common. Mildly bitter.
Formulation notes
Avoid pairing with St. John's Wort, L-tryptophan, or any serotonergic drug (SSRIs, SNRIs, MAOIs, triptans) because of serotonin-syndrome risk. Commonly paired with melatonin, magnesium, or theanine in sleep formulas.
- Notable drug interactions
Sources
Related ingredients
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