5-HTP
A step from tryptophan to serotonin. Deserves more caution than its shelf placement suggests.
5-HTP is an intermediate metabolite the body makes on its way from tryptophan to serotonin, and it is extracted from the seeds of the Griffonia simplicifolia plant for supplementation. It has been studied for sleep onset, mood, and appetite regulation at doses typically between 50 and 300mg taken in the evening. Because it feeds directly into serotonin production, 5-HTP should not be combined with prescription serotonin-affecting medications, including SSRI or MAOI antidepressants, without checking with your doctor first — the interaction is well-documented and can be serious, not a routine label caution. Extended-release forms exist to soften the peak but have less trial evidence than the standard capsule.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 100 mg | 400 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| 5-HTP (Griffonia simplicifolia) | Typical | Either | Evening | Likely |
| 5-HTP extended release | Typical | Either | Evening | Possible |
How it pairs with other supplements
Works well with
L-theanine modulates alpha waves while 5-HTP supports serotonin; complementary relaxation pathways.
5-HTP feeds serotonin synthesis upstream of melatonin conversion; stacking can amplify sedation — start with lower doses of each.
Stack Almanac tracks your 5-HTP dose and flags the melatonin pairing, since the two share the serotonin pathway and stack together more strongly than the label doses on each suggest.
Track your 5-HTP in Stack Almanac
Last reviewed: 2026-07-22. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.