5-HTP is the step between tryptophan and serotonin, usually made from Griffonia seeds. It is sold for mood and sleep.
Calculator Official intake Study doses Best form Safety Sources
This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No single dose
A Cochrane review found only 2 of 108 trials of tryptophan and 5-HTP good enough to include (64 patients): they looked better than placebo, but the evidence was too weak to be sure. A 2020 meta-analysis of 13 studies found the same: possible benefit, but few trials had a placebo group and doses varied widely.
No best form
Why: Studies used very different doses and few had a placebo group, so no dose is well established.
Not found in normal foods in useful amounts.
Do not combine with antidepressants, triptans, tramadol or other drugs that raise serotonin: risk of serotonin syndrome.
Depression needs proper care: talk to a doctor rather than self-treating. Nausea is common at higher doses.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.