Now more than ever in our current climate, everyday stressors have increased exponentially. It seems like every time we turn to the news more and more injustices pop up and we are the witnesses. Social media can be an escape for some but it can also lead us into bigger rabbit holes that can cause desensitization to real issues affecting our world. Obviously the balancing act is tricky, being informed but not overindulging, and creating space for your own mental health without feeling guilty.
It should come as no surprise that mental illnesses like anxiety and depression are on the rise, with “an estimated 47.8 million Americans suffering from depression,” and “U.S. adults who report currently having or being treated for depression has exceeded 18% in both 2024 and 2025, up about eight percentage points since the initial measurement in 2015.”
If you yourself are currently experiencing or have been dealing with depression then you know finding solutions to that ache can be game changing. Many look to natural methods like exercise, medication, diet-changes, and supplements for help to combat those specific symptoms. 5-HTP is a supplement that supposedly helps those with depression via increasing levels of serotonin in the brain. But what does the research behind that look like? And are there side-effects, like the most common question asked in forums is if 5-HTP makes you sleepy? We’re going to take a look at the facts, what we know from research, and answer your questions to the best of our ability.
- What is 5-HTP and How can it help?
- Does 5-HTP make you sleepy? What are the side effects?
- What’s the recommended way to take 5-HTP and where to get it
Dr. Emil knows that everyone’s body is different, what works for some, may not work for others. It’s all about finding the right balance for you. So keep that in mind as you read on about the dietary supplement 5-HTP and its effects on the body.
What is 5-HTP and How can it help?
5-HTP or 5-hydroxytryptophan serves as a precursor agent to the lovely chemical we know as serotonin. The actual science of it involves tryptophan, which is an amino acid that’s produced in the body to help make serotonin and melatonin- (melatonin being the hormone that helps with your sleeping). 5-HTP is made from tryptophan, which is then converted into serotonin. This process happens in your brain and central nervous system.
But did you know serotonin isn’t just a “happy fun-time chemical?” It actually also functions as an important part in your body’s sleep, appetite, and pain sensations. Serotonin is a hugely important part of our everyday lives, so it only makes sense that we find ways to make those who are low on it get what they need.
Fun Fact: Besides supplements, 5-HTP can be found in the seeds of the Griffonia simplicifolia plant which is native to West Africa and Central Africa.
From our brief look into what 5-HTP is and how it functions in our body, you can probably already assume some of the reasons why it can be beneficial as a supplement for those who are in need of it.
Although at the moment there isn't a whole lot of evidence that can conclusively decide on whether taking 5-HTP supplements can make for a guaranteed solution to treating depression symptoms, there have been more than a couple studies that show "moderate improvement.” And since we know that 5-HTP helps make serotonin, and serotonin is not just used to boost your mood but also other functions, there has been a smaller amount of studies that have shown to help decrease your appetite as well.
5-HTP and Increased Serotonin Levels
Depression and serotonin levels have been linked together like apples and oranges, two of the same fruits, but maybe not the same taste. Some researchers have said there is a direct correlation between the two and through increasing your serotonin levels your symptoms of depression will subside, while others report conflicted findings. However there are far more benefits to increased serotonin levels than not. We know from the numerous cases online and from accounts in-person you might experience the intended bonuses to taking 5-HTP that others may not.
Taking 5-HTP by itself has proven effective in some for increasing their mood, while others haven’t noticed a real difference.
5-HTP and Weight Loss
Many looking to lose weight will go to the internet for dietary supplements to add to their routine in their fitness journey. 5-HTP has been linked to suppressing those hormones that make you extra-hungry even though you just had a full meal not too long ago. It increases that “feeling of fullness” to extend longer past meal-time.
5-HTP and Fibryomaliga
Something we haven’t touched on yet has been the connection between 5-HTP and fibromyalgia. Fibromyalgia is a chronic disease that causes widespread muscle pain, tiredness, and brain fog. As of right now there hasn’t yet been a known cause of fibromyalgia but there have been studies that indicate it can be linked to low serotonin. With 5-HTP supplements you can potentially subside some of the symptoms of fibromyalgia thanks to its serotonin-boosting effects.
Does 5-HTP make you sleepy? What are the side effects?
Now we’re getting into the crux of it all, and for why you came here.
Does 5-HTP make you sleepy?
The short answer: It can make you sleepy, but it’s not guaranteed.
The longer answer you’re looking for: We talked about how 5-HTP is directly responsible for being a key component of serotonin and more importantly for this inquiry, melatonin. Melatonin is an indoleamine, which is a family of neurotransmitters that’s produced naturally in the body already. It helps regulate your circadian rhythm which is your body’s way of telling you it’s time to sleep now. Melatonin itself can be bought for those who have trouble sleeping to take before bed.
Some take 5-HTP to help with their sleeping habits as we know it increases those serotonin and melatonin levels. However, it is not a guaranteed thing that it’ll make you sleepy, that side-effect has around the same chances of happening in regulated consumption as these:
- Stomach Pain
- Nausea
- Vomiting
- Diarrhea
- Heartburn
- Muscle Problems
And yes you can take too much 5-HTP, the safe dosage for 5-HTP supplements is 400mg every day. Taking more can lead to severe gastrointestinal problems and even cause spasms. In rarer cases those taking excessive amounts of 5-HTP can develop eosinophilia-myalgia syndrome (EMS) which is a rare condition affecting your muscles, skin, and lungs, with pain, rashes, and breathing problems being indicators.
Side-effects vary person-to-person so it's important for anyone who’s considering taking any kind of supplement or vitamin, not just 5-HTP, to talk to your doctor or a trusted healthcare professional. Even more so if you are already taking a medication- (which could be the case for hypothetical 5-HTP users) that could directly influence said supplement. By consulting a professional they can take in account current or future blood tests and give you the best advice on dosages tailored to your specific needs.
What’s the recommended way to take 5-HTP and where to get it
As with any drug, supplement, or consumable, there are recommended ways to take them to maximize their intended benefits. With a lot of supplements you’ll find that some recommend taking them during a specific time of day, but with 5-HTP whatever time of day you decide to take should be specific to the type of benefits you want to see from it.
For those looking for a restful night sleep, you’ll want to take your 5-HTP supplement before bed. Since we know it can be treated as a “serotonin” booster, we might get a glimpse of those needed melatonin effects for a less restless night.
For those looking to see the more…emotional benefits, you’ll want to take it during the morning/day because starting your day with a serotonin boost will definitely affect the day in a more positive way.
As for whether you should take 5-HTP with a meal, well it looks like that will be up to the user. Some who experience an upset stomach might want a meal already eaten before taking it or taking it with a meal. If you don’t experience any stomach issues when taking 5-HTP not close to mealtime then that might help the supplement do its thing faster for you.
Dr. Emil Nutrition has three 5-HTP supplements to choose from:
200MG 5-HTP PLUS which is pictured above, has 60 capsules for a 30-day supply, (recommended to take twice daily for thirty days, or you can choose their 200MG 5-HTP PLUS - 60 Day Supply that has 120 capsules). This is paired great if you have additional serotonin synthesizers like SAMe and L Tryptophan, which will assist in the conversion between 5-HTP and serotonin, increasing the effectiveness of the 5-HTP Plus formula. This is co-factored with a high dosage of B6 that will help improve the intended results of 5-HTP.
Elite 5-HTP Plus also has 60 capsules for a 30-day supply, but this time the formula is slightly different as it combines 5HTP, Magnesium, Kava Root, and SAMe all in one supplement. Paired with Magnesium which is a mineral known for its relaxation properties, Kava Root known for its calming effects, and SAMe (S-Adenosyl Methionine) (and Vitamin B6 (Pyridoxine) which supports mental clarity and focus, you might just get the most bang for your buck here.
Why Us: Dr. Emil Nutrition has been featured in acclaimed news and health publications organizations like CNN, The Guardian, and Men’s Health, and has had countless testimonials backing the quality of his products. Using his both medicine and Sports + Exercise Science degrees, his knowledge has led him to create a space that makes holistic health and happiness accessible for not just select persons, but everyone. With a range of supplements covering anything from a good night's sleep, to energy and cognitive boosts, and immune support, you’ll be able to rely on his online stores and major retailers like CVS to get you what you need.
Conclusion: Does 5-HTP Make You Sleepy?
In general taking 5-HTP with a meal in your day shouldn’t inhibit you from your daily routine in any way, it can possibly make you a little tired, but that is a minor side-effect which can be combated with taking a lower dosage or using other natural stimulants should you be feeling positive effects from 5-HTP and want to continue taking it.
It seems like the main takeaway is rather than becoming sleepy, per say, you’ll become more relaxed which may give off that "slightly sleepy feeling” you’re not quite used to. It’s a minor side-effect that isn’t super-duper common so per your medical health professionals approval be sure to try 5-HTP supplements for yourself to see how you feel.
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