5-HTP

Serotonin precursor from Griffonia simplicifolia; evidence for mood, sleep latency, & appetite regulation.

sleepstressmoodanxietycalm

Evidence last reviewed: 04 Apr 2026

Buy this ingredient ← Back

Trade-offs & context

Known concerns, timing considerations, & interactions

Interaction

CONTRAINDICATED with SSRIs, SNRIs, MAOIs, tramadol, and triptans — serotonin syndrome risk (potentially fatal)

Tolerance

GI side effects (nausea, diarrhea) are common — start at 50mg and always take with food

Neural

Long-term use may theoretically deplete dopamine via serotonin pathway dominance — consider cycling

Dot colour: ●High concern ●Moderate ● Low / note

Biomarkers studied

Outcomes directly measured across the evidence records below

Sleep

Sleep Latency

Cognitive

Mood / WellbeingAnxiety

Evidence

1 record

Sleep / mood / anxiety

Adults with sleep complaints or low mood • RCTs (small) + reviews

PUBMEDModerate

Reduces sleep latency & improves mood in several trials; serotonin pathway plausible; trial quality variable.

Dose: 100 mgDuration: 4–12 weeks

Citation: Birdsall 1998 (review); Shaw et al. 2002

Do NOT combine with SSRIs, SNRIs, or MAOIs — risk of serotonin syndrome.

Forms

5-HTP (Griffonia seed extract)

50–200 mg; avoid combining with SSRIs or MAOIs.

Stacks containing 5-HTP

Public community stacks that include this ingredient.

Explore all stacks →

moodanxietystress

Mood & Anxiety Support

by@athlete

5-HTP & lemon balm are combined to support mood & reduce anxiety. 5-HTP is a precursor to serotonin, a neurotransmitter that regulates mood, while lemon balm has calming effects that can help reduce stress & anxiety.

5-HTP

100mg

Lemon Balm

600mg

New

View