The Secret Key to Serotonin and Melatonin: 5-HTP

L-5-hydroxytryptophan (5-HTP) is a precursor molecule synthesised from the essential amino acid tryptophan and can also be obtained through dietary supplements. It plays a critical role in the synthesis of serotonin (5-HT), which is involved in regulating numerous physiological processes such as mood, cognition, memory, and sleep. Serotonin is then converted into melatonin, which is primarily secreted by the pineal gland and helps regulate the sleep-wake cycle. With this property, 5-HTP stands out as an important molecule that bridges the gap between brain chemistry and daily quality of life. Therefore, 5-HTP is a key precursor molecule in the production of important molecules such as serotonin and melatonin and plays an important role in the course of both neurological and metabolic diseases. Its richest natural source is the seeds of the Griffonia simplicifolia plant.

Tryptophan amino acid → 5-HTP → Serotonin → Melatonin

• Mood and depression 

 5-HTP can increase serotonin levels in the body by converting to serotonin. Clinical studies have shown that it has a positive effect on conditions such as depression and anxiety caused by low serotonin levels. Some studies emphasise that it provides benefits similar to those of SSRI antidepressants.

• Sleep quality and insomnia 

 5-HTP supports sleep patterns by increasing the production of serotonin and melatonin. Melatonin is a key hormone that regulates the sleep-wake cycle and biological clock. Various studies have shown that 5-HTP shortens the time it takes to fall asleep, increases sleep duration, and improves sleep quality. Positive results have been observed, particularly in individuals with sleep disorders (insomnia). As a result, 5-HTP can be considered a natural alternative for sleep disorders.

• Appetite control and weight management 

 Sufficient levels of serotonin regulate the appetite mechanism by suppressing carbohydrate cravings. 5-HTP supplementation increases serotonin levels, helping to reduce appetite and promote lower calorie intake. Some studies have reported that individuals using 5-HTP experienced early satiety and supported weight loss. This effect gains importance as a complementary component in weight control programmes. 

• Migraine and side effects 

Serotonin imbalance is an important factor in migraine. 5-HTP supplementation helps reduce the frequency and severity of migraines by balancing serotonin levels. There is evidence that regular use significantly reduces migraine attacks. 

• Other potential effects

 5-HTP has been reported to alleviate symptoms in fibromyalgia patients, reduce mood swings in premenstrual syndrome (PMS), and help balance anxiety levels.

Griffonia simplicifolia is a flowering, climbing plant belonging to the Fabaceae family that grows in West and Central Africa. Its seeds contain high amounts of 5-HTP. Today, the main source of 5-HTP available on the market as a dietary supplement is extracts obtained from these seeds.

• Forms: Generally available in capsule or tablet form. Some products may contain herbal extract (Griffonia simplicifolia).
• Dosages: Studies indicate a daily dose of 100–300 mg.

For sleep issues: 100 mg 30 minutes before bedtime. 

For depression and mood disorders: 2 or 3 doses per day, totalling 150–300 mg. 

For weight control and appetite regulation: Dosages up to 300 mg are available.

• Absorption and effect: Taking it on an empty stomach is important for absorption. Its effectiveness becomes noticeable after several weeks of regular use.

The most common side effects are nausea, vomiting, diarrhoea and constipation. High doses have been reported to increase gastrointestinal discomfort. 

Serious risk: Serotonin syndrome. This risk increases when used in combination with SSRIs, MAOIs or other antidepressants. Should not be used in combination with antidepressants.

Recent studies have shown that 5-HTP may be beneficial in treating depression, anxiety, sleep disorders, migraines, and weight control. However, since these studies are generally small-scale, more comprehensive controlled studies are needed to generalise the results.

 5-HTP is a natural precursor molecule that plays a key role in the synthesis of serotonin and melatonin. Its most important natural source is Griffonia simplicifolia. 5-HTP has potential benefits in conditions such as mood, sleep patterns, appetite regulation, and migraine. Current studies are small-scale. More comprehensive studies are needed. When used as a dietary supplement, 5-HTP should be taken in appropriate doses and should not be used in combination with antidepressant medications. It should not be used by pregnant women, breastfeeding mothers, or children. It is important that 5-HTP be used as a dietary supplement under the supervision of a physician.