Supplement / Mood/Sleep

5-HTP (5-Hydroxytryptophan)

Serotonin precursor that crosses blood-brain barrier. Increases serotonin synthesis. Used for depression, anxiety, sleep quality, and appetite suppression. Stack with carbidopa to reduce peripheral serotonin effects and improve CNS conversion.

Build protocol outline Open dose calculator TNHL ebooks

Educational reference only. This page does not diagnose, prescribe, or replace care from a licensed professional. Laws, availability, and clinical appropriateness vary by location.

Reference dose50–300mg oral before bed.

Half-life5 hours

Risk flaglow

Regulatory noteReview required

Side effects and watch-outs

Nausea (very common — start low, take with food)
Serotonin syndrome risk (NEVER combine with SSRIs/MAOIs)
GI upset
Eosinophilia–myalgia (with contaminated batches — rare)
Cardiac valvulopathy concerns at high long-term doses