The effect of 5-HTP on mood and sleep has been investigated in some studies. There are indications that it can help with sleep disorders, but the evidence for a positive impact on mood is less clear-cut.
Increasing serotonin levels by taking 5-HTP appears to be able to reduce sleep disorders such as insomnia. In a meta-analysis of 17 studies, there was a significant improvement in sleep duration. The evidence for a positive impact on mood is, however, less clear-cut. Some studies report positive effects, but others found no significant results.
What is 5-HTP?
5-Hydroxytryptophan (5-HTP) is an amino acid derivative that can serve as a precursor to serotonin in the body. It is converted into serotonin and can affect mood and sleep. 5-HTP can be taken orally and is available as a dietary supplement in many countries.
The mechanism of action of 5-HTP relies on its ability to serve as a precursor to serotonin. If the body does not produce enough serotonin, it can lead to sleep disorders and other mood swings. By taking 5-HTP, the serotonin levels are increased, which could reduce sleep disorders such as insomnia.
Scientific Studies on Effectiveness
A meta-analysis from 2010 analyzed the effects of 5-HTP on sleep. In the analysis, 17 studies were reviewed in which 5-HTP was used to treat patients with sleep disorders. The results showed a significant improvement in sleep duration. The authors concluded that 5-HTP could be effective for treating sleep disorders.
Another study from 2018 investigated the effects of 5-HTP on mood. In this study, 40 patients with depressive episodes were included and randomly assigned to two groups. One group received daily doses of 50 mg 5-HTP, while the other group received a placebo. The results showed no significant differences between the two groups.
Safety and Possible Side Effects
The safety of 5-HTP is generally well-documented. However, it is recommended to consult with a doctor before taking 5-HTP, especially if you are taking medications or have any underlying health conditions.
Some studies report side effects such as nausea, vomiting, and headaches. A meta-analysis from 2015 showed no significant differences in the frequency of side effects between groups that received 5-HTP or a placebo.
Methodology — How We Evaluate
We evaluate the evidence for the effect of 5-HTP on mood and sleep as moderate. There are some studies showing positive effects, but others found no significant results. However, we also consider the safety of 5-HTP and recommend weighing the potential benefits against the possible risks.