Helpful for emotional eaters, not a universal fat burner. Can reduce cravings for carbs and sweets, but results vary widely. May interact with antidepressants — consult your physician.
5-HTP (5-Hydroxytryptophan) is an amino acid that your body produces naturally from tryptophan, the same compound found in turkey that supposedly makes you sleepy after Thanksgiving dinner.
It's a precursor to serotonin, one of your brain's "feel-good" neurotransmitters. The theory is simple: more 5-HTP → more serotonin → better mood → less emotional eating.
Sounds great, right? Well, it's more complicated than that.
5-HTP is typically extracted from the seeds of Griffonia simplicifolia, an African plant. Unlike tryptophan from food, supplemental 5-HTP can cross the blood-brain barrier more easily, which is why it's marketed as a mood and appetite supplement.
5-HTP works by increasing serotonin levels in your brain. Since serotonin influences mood and appetite, the supplement is marketed for both depression and weight loss. The problem? The research is mixed at best.
5-HTP may increase feelings of fullness by boosting serotonin. Some studies show reduced calorie intake, particularly from carbohydrates and sweets. However, the effect is modest and doesn't work for everyone.
If you're someone who stress-eats or reaches for comfort food when you're feeling down, 5-HTP might help by stabilizing your mood. Better mood = less likely to demolish a pint of ice cream at 11 PM.
But here's the catch: if stress is your problem, ashwagandha is a better solution because it directly lowers cortisol (your stress hormone).
Since serotonin converts to melatonin, 5-HTP might help you sleep better. Better sleep = better appetite regulation = potentially less overeating. But this is an indirect benefit at best.
Do NOT take 5-HTP if you're on antidepressants (SSRIs, SNRIs, MAOIs). Combining them can cause serotonin syndrome, a potentially dangerous condition with symptoms like confusion, rapid heart rate, high blood pressure, and muscle rigidity. Always consult your doctor first.
The research on 5-HTP for fat loss is limited and inconsistent. Here's what we know:
Bottom Line: The science shows mild appetite suppression in some people, particularly those prone to emotional or carb-driven eating. But it's not a magic pill, and the side effects (especially nausea) often outweigh the modest benefits.
| Purpose | Dosage | Timing |
|---|---|---|
| Appetite Control | 50-100mg | 30 minutes before meals, 3x daily |
| Mood Support | 50-100mg | 2-3x daily with meals |
| Sleep Improvement | 100-200mg | 30-60 minutes before bed |
Never combine 5-HTP with: SSRIs (Prozac, Zoloft, Lexapro), SNRIs (Effexor, Cymbalta), MAOIs (Nardil, Parnate), Tramadol or other serotonergic medications. Doing so can cause serotonin syndrome, which requires emergency medical attention.
5-HTP Supplements: Typically range from $15-30 per bottle (60-120 capsules)
Nutricost Ashwagandha (KSM-66®): $19.95 for 120 capsules = $0.17 per serving = ~$5/month
Why Ashwagandha is Better Value: No nausea or digestive issues, no dangerous drug interactions, better research backing, addresses root cause (stress/cortisol) not just symptoms, cheaper per month, more consistent results across users.
MAYBE — But Try Ashwagandha First
5-HTP occupies an awkward middle ground: it's not completely useless (unlike garcinia cambogia), but it's far from essential (unlike caffeine or protein powder).
The Reality: If you're an emotional eater struggling with carb cravings, 5-HTP might help. But it's a coin flip — about 40-50% of users report benefits, while the other half get nothing but nausea and disappointment.
The Better Path: Before spending money on 5-HTP, try ashwagandha first. It addresses the root cause (stress and elevated cortisol), works for 70-80% of users, has no nausea or dangerous drug interactions, is better researched with modern clinical studies, and is cheaper per month.