5-HTP (Griffonia) — serotonin precursor, used right
5-HTP (5-hydroxytryptophan) is extracted from the seeds of the West African Griffonia simplicifolia and is the direct precursor to serotonin. The validated daily dose for sleep latency and mild low mood is 50–200 mg, taken in the evening with food.
How it works
5-HTP crosses the blood-brain barrier and is converted to serotonin (and downstream, melatonin). It is most consistently studied for sleep latency and mild low mood; benefit on clinical depression is mixed and dose-sensitive.
How to use it
Start at 50 mg in the evening with food. Step up to 100 mg if needed. Most users do not exceed 200 mg/day without supervision. Cycle off after 12 weeks of continuous use.
Who should not take it
Do not combine with SSRIs, SNRIs, MAOIs, tramadol, dextromethorphan or other serotonergic drugs — risk of serotonin syndrome. Speak to your doctor before use if you take any antidepressant.
5-HTP FAQ
Does 5-HTP help me fall asleep?
Most users report reduced sleep latency at 100–200 mg taken 30–60 minutes before bed.
Can I take it with my antidepressant?
No — do not combine with SSRIs, SNRIs or MAOIs without medical supervision. Risk of serotonin syndrome.
How long can I take it?
Cycle off after ~12 weeks of continuous use to allow normal feedback loops to reset.
Will I feel it the first night?
Some users do, but evening calm and sleep benefits typically build over 7–14 days.
Safe in pregnancy?
Avoid — insufficient safety data.