What are the Benefits of 5-HTP?

May 02, 2023 5-HTPMood 4 MIN

What are the Benefits of 5-HTP?

Quick Health Scoop

  • 5-HTP is a popular supplement that many people use in hopes of helping support their normal mood, rest, and overall well-being.
  • 5-HTP is a byproduct of tryptophan and a precursor to serotonin, a neurotransmitter involved in mood regulation.
  • Boosting serotonin production may also help increase melatonin levels, which may support healthy rest.
  • There are plenty of 5-HTP supplements to choose from, including Nature Made 5-HTP 100 mg Chewable Tablets, that can easily be incorporated into your daily routine.

You’re strolling down the supplement aisle, passing by your typical vitamins, minerals, and protein powders, when suddenly you pass by 5-HTP. On the label, you notice it says it can help support a positive mood. With so many vitamins for mood support, you’re probably curious about how 5-HTP works.

So what exactly is 5-HTP, who should take it, and how can it support your well-being? Let’s take a look at what this compound has to offer.

Understanding the Benefits of 5-HTP

What are the benefits of 5-HTP? Many people enjoy how using 5-HTP makes them feel as part of their overall wellness routine. Its benefits are attributed to its ability to support serotonin production. Adding this compound is one way people choose to support their mood health and emotional wellbeing, which can have other subsequent benefits for health.

What is 5-HTP?

5-hydroxytryptophan (5-HTP) is a popular dietary supplement made from the seeds of Griffonia simplicifolia, an African plant. It’s also a byproduct of L-tryptophan. Tryptophan is an essential amino acid, meaning the body can’t produce it, and we have to get it through our diet.

5-HTP works in the brain to help make serotonin, a neurotransmitter which helps support a positive mood. Many people like to use 5-HTP when serotonin is involved.

3 Benefits of 5-HTP

You might be considering adding a 5-HTP supplement to your health routine because you’ve heard it can help with a number of things. What are the benefits of 5-HTP? Here is what this supplement may have to offer your general wellness.

1. May support normal mood

Supporting serotonin levels may contribute to a normal mood. 5-HTP supports serotonin production by being a precursor in its synthesis, which is involved in healthy mood regulation. [1]

Combine a 5-HTP supplement with mood-promoting lifestyle habits like engaging in regular exercise, eating a nutrient-dense diet, and participating in your social support systems.

Nature Made® also makes other supplements that help support a positive mood, such as Wellblends™ Positive Mood & Energy™ and SAM-E Complete® 200 Mg Tablets.

2. May support restfulness

5-HTP promotes the production of serotonin, a neurotransmitter that can be converted into the hormone melatonin. Melatonin is heavily involved in helping regulate your sleep-wake cycle. [2]

 When the sun sets and darkness sets in, the pineal gland in your brain starts producing melatonin, which promotes healthy sleep. The pineal gland continues to produce melatonin throughout the night until the sun comes up, and production decreases. Having more melatonin in your body may help support a healthy pattern of rest.

3. May support overall wellness

When your mood and rest are well supported, this may spill over to offer other benefits to your overall wellness. If you’ve ever experienced occasional sleeplessness, you’re well aware of how it can affect your mood.

These factors can also play into your stress levels and affect your overall wellness. By doing things that can help support your normal mood and rest habits, other areas of your health can also benefit.

How to Properly Take 5-HTP

If you’re considering when to take 5-HTP, the most important factor to look at is when it would work best for your lifestyle. Some people prefer to take it in the morning, while others find it easier to be consistent with a nighttime supplement routine.

5-HTP Dosage for Adults

There are no official or standard recommendations regarding 5-HTP dosage. This means you might find 5-HTP supplements that come in a variety of dosages.

Overall, typical doses of 5-HTP seem to vary between 50 and 800 mg per day. [4] One older study found that more reports of nausea and vomiting occurred when participants consumed a dose higher than 100 mg of 5-HTP at a time. [5] Nature Made® 5-HTP comes in a dosage of 100 mg per tablet, taken once daily.

However, it’s always a good idea to speak to your healthcare provider regarding why you’re interested in supplementing 5-HTP and discuss appropriate dosing and whether it makes sense for your needs and goals.

Start Each Day Refreshed and Ready with Nature Made

Taking a 5-HTP supplement is a simple way to help support mood, rest, and overall well-being. Nature Made 5-HTP 100 mg Chewable Tablets are designed to help provide nutritional support for neurotransmitter production which helps support a positive mood. With their delicious orange citrus flavor, adding these chewable one-a-day tablets to your supplement routine is easy and enjoyable.

Whenever you’re considering adding a new supplement to your routine, including 5-HTP, talk to your healthcare provider to make sure it is safe and appropriate for your needs and goals.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


  1. Maffei ME. Int J Mol Sci. 2020;22(1):181. Published 2020 Dec 26. doi:10.3390/ijms22010181
  2. Savage RA, Zafar N, Yohannan S, et al. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534823/
  3. Kious BM, Sabic H, Sung YH, Kondo DG, Renshaw P. J Clin Psychopharmacol. 2017;37(5):578-583. doi:10.1097/JCP.0000000000000754
  4. 5-HTP. Medline Plus. Reviewed 2 April 2022. Accessed 18 April 2023. Available from: https://medlineplus.gov/druginfo/natural/794.html
  5. Smarius LJ, Jacobs GE, Hoeberechts-Lefrandt DH, et al. J Psychopharmacol. 2008;22(4):426-433. doi:10.1177/0269881107082025


Lauren Panoff, MPH, RD

NatureMade Contributor

Lauren specializes in plant-based living and vegan and vegetarian diets for all ages. She also enjoys writing about parenting and a wide variety of health, environmental, and nutrition topics. Find her at www.laurenpanoff.com.

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Sandra Zagorin, MS, RD

Science and Health Educator

As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.

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