5-HTP
amino acids
5-HTP (5-hydroxytryptophan) is an amino acid precursor to serotonin, derived from the seeds of Griffonia simplicifolia. It is commonly used as a supplement to support mood, sleep quality, and appetite regulation by increasing serotonin levels in the brain.
Benefits
Dosage
Typical Dose
50-100mg per day
Upper Limit
300mg per day
Timing
Take with meals in divided doses, typically in the evening for sleep support
Forms & Bioavailability
Capsule
Standard absorption, well-tolerated form
Tablet
Similar bioavailability to capsules, convenient dosing
Side Effects
Interactions
Research Summary
Clinical studies demonstrate 5-HTP's efficacy in improving mood and reducing depressive symptoms, with several trials showing benefits comparable to certain SSRIs. Research supports its use for sleep improvement and appetite regulation, though evidence quality varies. However, long-term safety data is limited, and concerns regarding eosinophilia-myalgia syndrome associations warrant cautious use.
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