How to Take 5-HTP - Your Ultimate Guide

Many people who’d like to take 5-HTP are confused about how best to take it. Or you may simply be wondering how to optimize your 5-HTP dosage for the best effects. 5-HTP is an interesting supplement. Our bodies manufacture 5-HTP in a biochemical pathway called the serotonin pathway. 5-HTP is a great supplement that may help to improve your mood, reduce your appetite, and promote healthy sleep. 5-HTP is converted into serotonin and melatonin, two important hormones used to regulate sleep and mood. 5-HTP easily crosses over the blood-brain barrier, making it a highly effective supplement. [caption id=""attachment_1186"" align=""aligncenter"" width=""640""] Wondering how to take 5-HTP? We'll explain it all here![/caption]

What’s the recommended dosage?

The recommended dosage for a 5-HTP supplement is around 300-500 mg daily.[1] This can be divided into smaller doses and taken twice or three times throughout the day. Otherwise, you could take it all at once. It’s not recommended to exceed the recommended daily dosage when you take 5-HTP.  

What’s the best way to take 5-HTP?

5-HTP is slightly soluble in water.[2] So, you can take your 5-HTP supplement in a glass of water or juice. There may be some undissolved supplement but most of it should dissolve. Another way to take 5-HTP is with some herbal tea, which may add to the relaxing effects of this supplement. Finally, you could measure 5-HTP into capsules, or simply add a well-measured scoop to a healthy smoothie.

Can you get 5-HTP from food?

5-HTP is an important substance that your body produces every day. However, you can’t get 5-HTP from food. Your body produces 5-HTP from the amino acid L-tryptophan, so foods that are high in this would be a good indirect source of 5-HTP.[3] [caption id=""attachment_1160"" align=""alignright"" width=""295""] 5-HTP powder from, 99%+ purity[/caption]   These foods include:
  • Game meat
  • Soya
  • Seaweed
  • Eggs
  • Sesame seeds[4]
  Of course, the best way to add high-quality 5-HTP to your diet is to take a high purity supplement.  

Is 5-HTP safe?

5-HTP is a remarkably safe dietary supplement. It is effective and useful. In fact, your body needs 5-HTP to properly regulate the production of important hormone likes serotonin and melatonin.  

Are there any warnings about taking 5-HTP?

Yes. Although 5-HTP is a very safe supplement on its own, it can be dangerous if combined with certain antidepressant drugs, especially SSRIs.[5] SSRIs prevent your brain from destroying excess serotonin. Since 5-HTP increases serotonin, the combination can result in an overload of serotonin in your brain, called serotonin syndrome. This can be potentially fatal. Please talk to your doctor if you are using any prescription medication, especially SSRIs.  

Can I take 5-HTP with other supplements?

[caption id=""attachment_1187"" align=""alignright"" width=""300""] 5-HTP boosts both serotonin and melatonin levels in your brain[/caption] Yes, you can take 5-HTP with a number of other supplements in a supplement stack. People often asked about taking 5-HTP with protein, which is a great combination. L-tryptophan is an amino acid protein, which your body turns into 5-HTP. So, when you take 5-HTP with protein, you get the added bonus of extra 5-HTP. People also use 5-HTP with herbal teas for an extra calming effect. You could also stack 5-HTP with L-tyrosine or magnolia bark extract.  


In conclusion, 5-HTP is a great supplement to take for a number of benefits. These include mood-lifting effects, appetite reduction, and maintaining healthy sleeping patterns. We highly recommend using a daily 5-HTP dietary supplement!    

Medical Disclaimer

Not intended to treat, diagnose, or cure any disease or ailment. Please read and fully understand potential adverse effects before using this product. These statements have not been reviewed by the FDA and are not written by a medical professional. Please consult your doctor before using any supplements, especially if you have any medical conditions.


B.Sc. in Molecular Biology and Biochemistry Researched & written by Tristan and verified by the Research Team


  [1]  5-HTP,, retrieved on 22 September 2016 [2]  5-Hydroxytryptophan, PubChem, National Center for Biotechnology Information [3]  Serotonin Biosynthesis, Dr Ananya Mandal,, retrieved on September 22, 2016 [4] Foods highest in Tryptophan, Self Nutrition Data, retrieved on September 22, 2016 [5] 5-HTP, WebMD, retrieved on September 22, 2016

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