5-HTP (5-Hydroxytryptophan)

Medically Reviewed by Melinda Ratini, MS, DO on September 05, 2023
2 min read

5-HTP is an amino acid. Amino acids are substances that build proteins in your body. 5-HTP is related to serotonin, a brain chemical that affects mood, sleep, and pain. It is available as a supplement and is generally considered safe, although some contaminated supplements have caused dangerous side effects.

5-HTP supplements may raise levels of serotonin in the brain. Some studies have found that 5-HTP supplements help relieve depression. Some research showed that 5-HTP worked as well as some antidepressants.

5-HTP supplements also seem to help with fibromyalgia symptoms. In some studies, it has eased pain, morning stiffness, and sleep problems.

People take 5-HTP for other conditions, including insomnia, anxiety, and obesity. There's not enough evidence to know whether it works for these conditions.

There's no standard dose for 5-HTP. For depression, typical dosages range from 150 to 300 milligrams a day, or sometimes even higher. Ask your doctor for advice.

5-HTP is not in food. Your body makes 5-HTP from tryptophan, another amino acid. While tryptophan is in many foods, eating more of these foods doesn't seem to have much effect on 5-HTP levels.

Tell your doctor about any supplements you’re taking, even if they’re natural. That way, your doctor can check on any potential side effects or interactions with medications.

  • Side effects. 5-HTP supplements may cause cramping, heartburn, gas, diarrhea, irregular heartbeats, rash, and loss of appetite.
  • Risks. Contaminated 5-HTP supplements led to dangerous side effects in the past. Some people have developed a life-threatening neurological condition after taking 5-HTP supplements. These supplements may have been contaminated. Children and women who are pregnant or breastfeeding should not take these supplements.
  • Interactions. Don't use 5-HTP supplements if you take antidepressants. It could cause a serious interaction. Check with a doctor first if you take any other drugs, especially cough medicines, painkillers, or treatments for Parkinson's disease.

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it uses different regulations than for foods or drugs. It is up to the manufacturer to ensure the safety and correct labeling of the supplement.