5-HTP · 5-Hydroxytryptophan
Direct serotonin precursor with trial support for sleep quality and older evidence for low mood. One step from serotonin.
Short answer
5-HTP (5-Hydroxytryptophan) is a sleep / mood with evidence grade C, meaning it is backed by mixed or small human trials. We track 0 produkter containing 5-HTP. The top-ranked product scores 0 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $0.00 per månad.
What it is
A compound your body makes from tryptophan on the way to serotonin. Supplements extract it from Griffonia seeds.
Why people take it
Unlike GABA, 5-HTP crosses into the brain efficiently and raises serotonin production. A 2024 randomized trial in older adults found it improved sleep quality over 12 weeks — and interestingly, the responders showed shifts in gut bacteria. Older trials suggest benefit in mild depression, but methods were weak.
Our verdict
Legitimate mechanism plus a modern RCT for sleep. One of the more credible sleep/mood supplements.
Structure & class
5-hydroxytryptophan, immediate precursor of serotonin (5-HT) via aromatic L-amino acid decarboxylase. Crosses the blood-brain barrier without a transport competitor.
Mechanism & clinical data
A 2024 RCT (n=30, older adults) found 100 mg/day 5-HTP for 12 weeks improved sleep quality, with gut microbiome shifts differentiating responders. Older depression trials (1970s-80s) suggested efficacy comparable to tricyclics in small samples but with poor blinding and reporting by modern standards.
Pharmacokinetics
Plasma half-life ~2 hours; extended-release forms exist.
Dose & forms
What to watch out for
Never combine with SSRIs or other serotonergic drugs — serotonin syndrome is a real risk. Historical contamination scare (eosinophilia-myalgia) was traced to a specific manufacturing impurity in tryptophan, not 5-HTP itself.
Where this dose comes from
The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.
When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for 5-HTP, most recent first. Every entry links to its primär source.
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EU Court sharpens the bar for botanical health claimsA Court of Justice of the European Union ruling in april 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
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EU report identifies 117 supplement substances as potential health risksThe HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
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5-HTP sleep & gut RCT 2024 (Clin Nutr)Randomized controlled trial in older adults: 12 weeks of 5-HTP improved sleep quality; gut microbiota composition differed between responders and non-responders.
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EU Health Claims Regulation adoptedRegulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
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EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
Landmark studies
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5-HTP sleep & gut RCT 2024 (Clin Nutr)
Randomized controlled trial in older adults: 12 weeks of 5-HTP improved sleep quality; gut microbiota composition differed between responders and non-responders.
Läs studie →
Found in these produkter
Alla produkter in our catalog that contain 5-HTP, ranked by our overall score. Ranking is editorial, never paid.
No produkter in our catalog contain this yet.
Buying guides and comparisons
Related ingredients
Se alla in Sleep / Mood →Molekyler in the same class, plus the actives most often formulated alongside 5-HTP in our catalogue.
Nothing else in the database sits close enough to this molecule to list.
Frequently asked questions
What is 5-HTP?
A compound your body makes from tryptophan on the way to serotonin. Supplements extract it from Griffonia seeds.
What dose of 5-HTP should I take?
The trial dose in published human studies is 100 mg per dag, with a range of 100 to 300 mg per dag. Always consult a qualified clinician before starting any supplement.
Is 5-HTP safe?
Never combine with SSRIs or other serotonergic drugs — serotonin syndrome is a real risk. Historical contamination scare (eosinophilia-myalgia) was traced to a specific manufacturing impurity in tryptophan, not 5-HTP itself.
What is the best 5-HTP supplement?
We track 0 produkter containing 5-HTP. The top-ranked product scores 0 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.
What is the evidence grade for 5-HTP?
5-HTP has evidence grade C, meaning it is backed by mixed or small human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.