amino acid · for insomnia
5-HTP
Raw material your brain uses to make its own melatonin.
Say that in clinical terms
Serotonin is converted to melatonin via N-acetyltransferase. Increases pineal melatonin synthesis for sleep-wake regulation.
How strong is the research?
Evidence evidence
Only one studyStudied in a narrower groupLow-quality evidence
1 paper read, 1 supporting.
Who was studied: The cited study was in people diagnosed with depression, not insomnia.
How much to take
before bed
100–300 mg
Take 30-60 minutes before sleep. Combining with GABA may enhance effects.
Before you take it
- Serotonin syndrome risk: contraindicated with SSRIs, SNRIs, MAOIs, triptans, tramadol, linezolid, dextromethorphan, MDMA, St. John's Wort, SAMe, and L-tryptophan — pharmacodynamic interaction requiring avoidance, not timing separation
- Linezolid (antibiotic with MAOI activity): contraindicated — serotonin syndrome cases documented with 5-HTP co-administration
- Eosinophilia-Myalgia Syndrome (EMS) risk: Peak X family contaminants detected in all 8 commercially tested 5-HTP products analyzed by HPLC-MS (FDA advisory issued late 1990s); NIH urges cautious use; whether EMS is caused by 5-HTP itself or by contaminants is not established
- Lab interference: 5-HTP elevates urinary 5-HIAA, which may produce false-positive carcinoid tumor test results
- No NIH/IOM Tolerable Upper Intake Level (UL) has been established for 5-HTP
- Pregnancy and lactation: MedlinePlus (NLM) advises avoidance; no established safety data in either population
- Dose-dependent GI adverse effects (nausea, vomiting, diarrhea) are the most common reported effects; generally reduced by taking with food or using enteric-coated formulations
What we make of it
Plausible chemistry, unproven in practice.
The detail
Converting serotonin to melatonin depends on an enzyme in the pineal gland working well. The chemistry is reasonable; whether it translates into better sleep has not been demonstrated.