5-HTP

Negative side effects

In one study in healthy humans, 100mg 5-HTP acutely impaired decision-making [2].

According to a systematic review, nausea and gastrointestinal distress are the most notable negative side effects from the use of 5-HTP.

No studies have examined the safety of several years of daily 5-HTP use in humans [1].

What's the difference between tryptophan and 5-HTP?

Tryptophan is an amino acid found in foods and converted into 5-HTP in the body. After tryptophan has been converted into 5-HTP, 5-HTP is converted into 5-HT, which is also known as serotonin.

What time of day should you take 5-HTP?

Some people report feeling sleepy after the use of 5-HTP, while others do not.

Serotonin can be turned into melatonin, so raising serotonin levels through 5-HTP supplementation may end up increasing brain melatonin levels [8]. Increasing levels of melatonin in the brain is a signal to your body that it is time to sleep.

Listen to your body if you take 5-HTP during the day. If you feel more sleepy, it is probably best to start supplementing 5-HTP in the evening instead.

Should you use 5-HTP?

One thing that is certain about the effects of 5-HTP in healthy humans is that we know little about them. There is a lack of high-quality research on the cognitive and affective effects of 5-HTP.

Because of the lack of research on 5-HTP, we never recommend that people use it.

If you have already decided to use it, here are some guidelines to maximize the benefits and minimize the risks.

How much and how often should you use 5-HTP?

People tend to use 25-300mg 5-HTP to improve sleep and mood. This range of doses is roughly the same as that which has been used in studies as well.