12 Potential Health Benefits of 5-HTP, Plus Dosage and Side Effects

1. Depression

Although more research is needed, early studies have shown that 5-HTP can help with depression by increasing serotonin levels.

• Multiple studies have reported that taking 150-3,000 mg of 5-HTP a day for 2-4 weeks may alleviate symptoms of depression. 
• According to one study, 5-HTP may be equivalent to some antidepressants in terms of effects.
• 5-HTP has been shown to be effective when used in combination with other antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs). 
• However, larger-scale and higher-quality studies are needed to provide further data about the safety and effectiveness of using 5-HTP for depression.

2. Anxiety

5-HTP appears to have promising results in the treatment of anxiety or panic attacks.

• In one study on young people with anxiety, consuming 5-HTP for 3 weeks was linked to reduced anxiety symptoms due to the increase in serotonin and neurotrophic factor levels.
• In addition to anxiety, decreased serotonin availability to the brain can cause panic attacks. Studies have suggested that people who have panic attacks on a regular basis may benefit from taking 200 mg of 5-HTP.
• Gamma-aminobutyric acid (GABA) is a neurotransmitter that has been linked to anxiety. Studies have reported that 5-HTP herbal extracts can boost GABA levels, which may have a calming effect.

3. Sleep

According to some studies, taking 5-HTP supplements may help promote sleep by producing serotonin, which can be converted into melatonin.

• Melatonin plays a significant role in sleep regulation, and 5-HTP can help increase melatonin production.
• Long-term 5-HTP supplementation can also increase the amount of GABA receptors in the body, which can help improve sleep quality and duration.
• Although clinical studies have had promising results, further investigation is needed to confirm how effective 5-HTP supplements are in treating sleep problems.

4. Weight loss

5-HTP may help increase feelings of fullness by counteracting the effects of hunger hormones and suppressing appetite.

• Calorie restriction can lower serotonin levels in the brain, which can lead to carb cravings. 5-HTP supplementation can prevent this serotonin decline and help you eat less.
• Studies that examined the effects of 5-HTP supplementation on obese women. found that 5-HTP aided weight loss without mood changes often associated with dieting.
• In another study, people with diabetes who took 5-HTP supplements had decreased carb, fat, and total calorie consumption, which led to weight loss and lowered blood sugar levels.

5. Migraines 

There is some evidence that 5-HTP may help prevent or treat migraines and tension headaches. This may be due to increased serotonin levels. which could trigger migraines in some people. More studies are needed, however.

6. Fibromyalgia

Early studies suggest that consuming 100 mg doses for 1-3 months may alleviate some symptoms of fibromyalgia, including fatigue, pain, stiffness, and anxiety. More studies are needed, however.

7. Joint health

Studies on the effect of 5-HTP on arthritic joint damage have reported that it may reduce disease activity and inflammation. This suggests an intriguing potential for 5-HTP supplementation to help treat musculoskeletal joint diseases. More studies are needed, however.

8. Premenstrual symptoms (PMS)

Several studies have reported that the serotonin-inducing properties of 5-HTP may aid in relieving PMS symptoms such as mood swings or disrupted sleep. More studies are needed, however.

9. Attention deficit-hyperactivity disorder (ADHD)

Since 5-HTP supplements can increase serotonin levels in the brain, which subsequently bind to receptors that regulate dopamine function, 5-HTP may help with ADHD symptoms. More studies are needed, however.

10. Nervous system disorders

Early research suggests that consuming 5 mg/kg of 5-HTP daily for 4 months can reduce nervous system dysfunction. More studies are needed, however.

11. Schizophrenia

Early studies have suggested that taking 800 mg to 6 grams of 5-HTP daily for 90 days may help men with schizophrenia symptoms. However, further long-term large-scale studies are needed.

12. Alcohol and heroin withdrawal

There is some evidence that 5-HTP may help with alcohol withdrawal symptoms in people who recently started alcohol detox. Preliminary studies have also suggested that consuming 200 mg of 5-HTP daily for 7 days may lower withdrawal symptoms in recovering heroin users. However, further long-term large-scale studies are needed.

Activities of 5-HTP described above demonstrate the need for a well-balanced diet and the inclusion of important amino acids (L-tryptophan being one of them). Vegetarians and vegans must be aware of the importance of including amino acids in their diet. 

5-HTP cannot be obtained from food, although tryptophan, an amino acid your body needs to produce 5-HTP, can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, collard greens, and seaweed. However, because of how this amino acid is digested, enzymes restrict the amount you can convert into 5-HTP. 

The recommended dose of 5-HTP depends on several factors, since each person is different and metabolizes the amino acid differently.

Some people report that extremely low doses such as 25 mg have significant effects, whereas others claim that high doses such as 1,000 mg have no effect. While these extremes are rare, they can happen.

Assuming you are not taking any other supplements that affect serotonin, the recommended daily dose ranges from 50 to 600 mg (spread out over many doses) or more. 

General 5-HTP dose guidelines based on various uses are as follows:

• Migraines: 200 to 600 mg daily
• Fibromyalgia symptoms: 100 mg 3 times per day
• Mood enhancement: 200 to 300 mg daily
• Better sleep: 200 to 500 mg roughly 1 hour before bedtime
• Weight loss: 600 to 900 mg daily for no more than 12 consecutive weeks

Most physicians recommend starting with 50 mg and working your way up in 50-mg increments. However, you should consult your doctor about which dosage is right for you.

People have reported the following side effects of 5-HTP in rare cases:

• Nausea and vomiting
• Diarrhea
• Light-headedness
• Headaches
• Heart palpitations
• Heartburn
• Stomach pain
• Sleep disturbances
• Nightmares
• Muscle aches

Exceptionally high levels of serotonin can lead to a very serious and life-threatening condition called serotonin syndrome. Serious symptoms may include:

• Fever
• Hallucinations
• High blood pressure
• Increased sweating
• Shivering
• Restless limbs
• Tremors
• Agitation
• Seizures
• Muscle breakdown

For best results, take enteric-coated capsules or tablets. These pills are designed so that they do not dissolve in the stomach and reach the intestine. 5-HTP chewable tablets and patches are additional alternatives that may help prevent nausea due to the slower release.

5-HTP is generally well-tolerated. However, there are a few situations where it should not be used:

• Pregnancy or lactation
• Scleroderma 
• Long-term use in Parkinson’s disease or combining it with other drugs
• Use of other prescription medications (talk to your doctor about drug interactions)

Since 5-HTP is an herbal supplement, it is not licensed by the FDA. The supplement has also not been studied extensively regarding the benefits and risks. Therefore, before starting a supplement regimen, consult your doctor.