If you’re one of the 20% (one in five) of adults in England who experience symptoms of common mental health disorders like anxiety or depression, then you might have heard of, or been recommended, 5-HTP (5 hydroxytryptophan).
Supplements of the amino acid – that is naturally produced by the body – can be found on the shelves of health stores and pharmacies everywhere. Nowadays, it's being sold as a shortcut to serotonin: a sort of 'natural mood booster' that could provide a shortcut for people looking to get more of the so-called 'happiness hormone'.
But like any health trend wagon, it pays to do your research before jumping on board. Here's everything you need to know about the supplement.
What is 5-HTP?
To answer that, it’s best to go back a couple of steps first, according to registered dietitian and senior nutrition scientist at the British Nutrition Foundation Sammie Gill.
‘Serotonin (chemical name: 5-hydroxytryptamine or 5-HT) is a neurotransmitter – a type of hormone known for its effect on mood,’ Dr Gill explains. ‘Serotonin also helps regulate the function of major organs, including the heart and gut.’
‘The body produces serotonin by first converting the essential amino acid tryptophan – found in food – into 5-hydroxytryptophan (5-HTP), which is then converted into serotonin,’ says Dr Gill. In other words, 5-HTP is the direct chemical building block the body uses to make serotonin.
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So, a 5-HTP supplement could help us unlock more serotonin?
Well, as a direct precursor to serotonin, it has been ‘promoted as a way to increase serotonin more directly than tryptophan because it “skips” the tryptophan step, creating a “shortcut” to making serotonin’, notes Dr Gill. She thinks 5-HTP supplements may be having a moment online due to growing awareness around mental health disorders, leading people to seek non-medical options to support their mental health. That and the wellness world’s fixation with optimising mood, sleep and literally everything else.
Can you get 5-HTP from food?
‘The seeds of Griffonia simplicifolia – a shrub native to west Africa – are naturally rich in 5-HTP and commonly used in supplements,’ says Dr Gill, although you wouldn’t casually snack on those. ‘But your body makes 5-HTP from tryptophan – an essential amino acid found in dairy, fish, meat, nuts, seeds and whole grains.’
Should we be supplementing, then?
Some studies suggest that supplementation may benefit mood, sleep and appetite regulation, but most come with caveats. Many of the studies are small and/or done in animals, says Dr Gill, and there remains ‘a lot of unknowns, including the ideal dosage and which types of depression may be most likely to benefit from 5-HTP’.
Although one randomised controlled trial (considered a gold-standard study design) did report improvements in cognitive performance and depressive symptoms in those taking 5-HTP compared with not, Dr Gill adds.
So, is it worth giving it a go?
Potentially, but Dr Gill stresses how important it is that you consult a healthcare professional first. ‘Especially if you’re already on antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), because of 5-HTP’s known risk of causing serotonin syndrome – a potentially serious condition resulting from excess serotonin.’
Any more need-to-knows?
‘5-HTP may interact with several other non-antidepressant medications, too, like certain painkillers,’ notes Dr Gill. ‘More generally, reported side effects include diarrhoea, nausea, vomiting and drowsiness,’ she says, adding that it’s unsuitable for pregnant women or those breastfeeding. Also, there’s currently no scientific consensus on a recommended dose for 5-HTP. So while it’s true that 5-HTP shows promise, more human data is needed before we can confirm its mood-boosting effects. Meaning a happiness pill is still pending.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
