People who’ve had or are currently experiencing depression and/or depression-like symptoms know the twists and turns it takes you on. Some days it feels lighter, while other days it feels heavier, and there’s never quite a reliable pattern you can acknowledge and accept. It’s frustrating and scary and the cause of so much anguish that all culminates into one common feeling: exhaustion.
Not everyone’s depression symptoms are the same, in fact it can be quite flummoxing to compare one person's experience with another. All of these confusing feelings wrap up to one big wad and when that happens many start to look for solutions. Solutions in the form of exercise, therapy, medication (if current symptoms require), and supplements. Many take the supplement route before the medication route for various reasons and one of the most popular supplements for depression symptoms, among others, is 5-HTP.
5-HTP is a widely available “serotonin-booster” that has been known in some limited research studies to assist in managing your mood, but what is its true effectiveness? How long does 5-HTP take to work? What exactly does it do for your body? Are there side effects? And can it help with anything else besides managing stress and anxiety? We’re here to dive deep into the supplement that’s been talked about in many circles.
- What is 5-HTP and what does it do for the body?
- How long does 5-HTP take to work? What are the side effects?
- What else has 5-HTP been linked to helping?
- A 5-HTP Supplement to Consider
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 5-HTP and its effects on the body.
What is 5-HTP and what does it do for the body?
5-HTP (5-hydroxytryptophan) serves as a precursor agent to the chemical we all hear so much about: serotonin. 5-HTP is made from tryptophan, an amino acid that is converted into both serotonin which in then turn makes the essential hormone melatonin, amongst other things. All of this happens in your brain and central nervous system.
A fun fact about 5-hydroxytryptophan is that although it’s made and found naturally in the body, it can also be found through a plant, specifically the Griffonia simplicifolia which is native to the tropical parts of West Africa and Central Africa. Its seeds contain 5-HTP and are harvested for a myriad of wellness treatments; “Traditional uses of the plant include use of the stem and roots as chewing sticks, leaves for wound healing, and leaf juice as an enema and for the treatment of bladder and kidney ailments.”
What does serotonin do?
Since 5-HTp is a building block for serotonin and we know that theoretically taking 5-HTP supplements will lead to an increased production of serotonin levels in the body, we should talk about why serotonin is so sought after.
Serotonin is a neurotransmitter- (a neurotransmitter is your body's chemical messenger that carries signals from one nerve cell to the other). You might not know that most of your body’s natural serotonin is found in your intestines. “About 90% of serotonin is found in the cells lining your gastrointestinal tract. It’s released into your blood circulation and absorbed by platelets. Only about 10% is produced in your brain.”
It regulates so much of our body and mind’s functions like our mood, behavior, digestive system, bone health, blood clotting, and sexual health. We mentioned above that melatonin and serotonin are linked, and because of that it also helps with regulating our circadian rhythms (the sleep-wake cycle).
Low serotonin can happen through a number of factors like a limited to no exposure to sunlight or your body’s receptors aren’t doing their job well enough.
But does low serotonin = depression?
Since the 60’s, many scientists, researchers, and experts have been linking Low serotonin to depression. But with more studies done and more time has gone by with newer evidence, it’s looking like the two which we thought we’re inexorably linked may not actually be the case.
Some researchers have said there is a direct correlation between the two, while others report conflicted findings, and it’s reported that “surveys suggest that 80% or more of the general public now believe it is established that depression is caused by a ‘chemical imbalance’.” No significant study has directly linked the two as of yet, there are trials done and studies on-going, but having low levels of serotonin has not been properly correlated to depression-like symptoms as of early 2026. However there have been plenty of links between the two, and its benefits to improving depression-like symptoms, just not enough conclusive evidence to state it as fact.
Overall, 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, or another serotonin-boosting supplement, that others may not.
How long does 5-HTP take to work?
Generally the rule of thumb for most supplements is it can take anywhere from 6 to 12 weeks to feel the full effects, and that’s the same with 5-HTP, but some users have reported seeing positive benefits as early as just two weeks into taking the supplement every day.
The best way to take 5-HTP supplements is 30 minutes before a meal on an empty stomach as that will ensure it affects your system to its maximum capacity.
What are the side effects?
As with taking or consuming anything on a day-to-day basis, there is the chance of side effects. 5-HTP’s side effects can include the following:
- Stomach Pain
- Nausea
- Vomiting
- Diarrhea
- Heartburn
- Muscle Problems
- Sleepiness
Those who experience stomach issues might want to eat a meal with their 5-HTP supplement. Although you’ll get max absorption on an empty stomach, consuming it before a meal might be causing those specific side-effects, and overall you’ll still see the intended benefits of the supplement.
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. And if you are currently taking any medication it is important to consult your healthcare professional before introducing it to your routine as some medications can directly influence 5-HTP or vice-versa.
What dosage of 5-HTP should I be taking? Can I take too much?
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, not just the slight tummy troubles we talked about above.
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.
Taking 5-HTP during the night can help with those suffering poor sleep as we know it increases serotonin, thus also increased melatonin production. But those who want to see the potential “mood-boosting” effects will want to take it in the morning or during the day, so they can go about their day with it in their system(s).
What else has 5-HTP been linked to helping?
5-HTP supplements don’t just have the chances of regulating your mood and boosting your serotonin levels. There are a few other things that it’s been known to help with according to a few or more research studies.
- Fibromyalgia: This disease “affects approximately 2 percent of the U.S. population or about 5 million people,” and there have been studies done with patients that have shown positive improvements when taking 5-HTP supplements. Fibromyalgia is associated with low levels of serotonin, so introduce a supplement that increases your serotonin and bam: a match made in heaven.
- Weight Loss: Another thing 5-HTP has been linked to is weight loss. 5-HTP suppresses those specific hormones that make you feel hungry even though you’ve already eaten. 5-HTP will give you that “feeling of fullness” and help suppress your appetite to avoid over-eating tendencies.
A 5-HTP Supplement to Consider
There are many supplement brands out there, but one brand above all has proven time and time again that it caters to the general public in the most efficient way.
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.
Then we have our Elite 5-HTP Plus formula which 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: How long does 5-HTP take to work?
With taking any supplements that boost serotonin or stabilize your mood, you’re likely to not see its true effects until at least 4 weeks in, but more likely 6 to 12 weeks in. Your body is constantly processing a lot of different things and it needs time to get used to a new “thing” entering and staying in its system. Taking the supplement as directed via your buyer or through your doctor’s instruction is the best way to ensure you’re getting its max benefits.
