Best 5-HTP Supplements (2026)

5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid and direct precursor to serotonin — the neurotransmitter that regulates mood, sleep, and appetite. Derived from the seeds of the African plant Griffonia simplicifolia, 5-HTP supplements have become popular for mood support, sleep improvement, and stress management. These are the top 5-HTP supplements available now.

Quick Comparison

Product	Key Ingredient	Form	Best For	Rating
Natrol 5-HTP 100mg	5-HTP 100mg	Capsules	Best Overall	4.7
WellPath Rest Sleep Aid	5-HTP + Valerian + Melatonin	Capsules	Best for Sleep	4.6
NOW Supplements 5-HTP 200mg Double Strength	5-HTP 200mg + Glycine + Taurine	Capsules	Best High-Potency	4.7
Doctor’s Best 5-HTP Enhanced	5-HTP + Vitamin B6 + Vitamin C	Capsules	Best Enhanced Formula	4.6
Nutricost 5-HTP 100mg	5-HTP 100mg	Capsules	Best Value	4.6
THORNE 5-Hydroxytryptophan	5-HTP 50mg + Vitamin B6	Capsules	Best Premium	4.7
Sleep Max Natural Sleep Aid	5-HTP + Magnesium + GABA	Capsules	Best Sleep Blend with 5-HTP	4.5

1. Natrol 5-HTP 100mg – Best Overall

A trusted, well-dosed 5-HTP supplement from one of the most recognized brands in the mood and sleep support category.

Natrol is widely regarded as a leader in sleep and mood supplements, and their 5-HTP delivers 100mg per capsule of pure 5-Hydroxytryptophan derived from Griffonia simplicifolia seed extract. The 100mg dose is the most commonly studied and recommended starting dose for 5-HTP supplementation. Natrol also offers a time-release version at 200mg for those who want sustained serotonin precursor delivery throughout the day. The standard capsules are drug-free, non-habit forming, and suitable for vegetarians. Each bottle provides up to 45-90 day supply depending on dosage.

• Pros:
• Well-established brand with decades of experience in mood supplements
• 100mg dose is the standard effective starting dose
• Available in both standard and time-release formulations

• Cons:
• Standard formula lacks synergistic cofactors like vitamin B6
• Time-release version costs more per serving

Best for: First-time 5-HTP users who want a straightforward, trusted product at the standard effective dose

2. WellPath Rest Sleep Aid – Best for Sleep

A comprehensive sleep formula combining 5-HTP with valerian root, melatonin, and L-theanine for those whose primary goal is better sleep quality.

WellPath Rest takes a multi-ingredient approach to sleep support, combining 5-HTP with valerian root (a well-known herbal sedative), melatonin (the sleep-onset hormone), and L-theanine (which promotes relaxation without drowsiness). The 5-HTP component supports serotonin production, which the body then converts to melatonin in the pineal gland — essentially providing both the precursor and the end product for sleep regulation. This dual-pathway approach can be more effective than either ingredient alone. The formula is non-habit forming and manufactured in a GMP-certified facility. If sleep is your primary concern, also check out our guide to natural sleep aids.

• Pros:
• Multi-ingredient formula addresses sleep from multiple angles
• Includes L-theanine for relaxation without next-day grogginess
• Non-habit forming alternative to prescription sleep medications

• Cons:
• Contains melatonin, which some people prefer to avoid
• 5-HTP dose is lower than standalone 5-HTP supplements

Best for: People whose primary goal is sleep improvement and who want a comprehensive sleep blend with 5-HTP

3. NOW Supplements 5-HTP 200mg Double Strength – Best High-Potency

No products found.

A double-strength 200mg 5-HTP formula enhanced with amino acids and inositol for enhanced neurotransmitter support.

NOW’s Double Strength 5-HTP delivers 200mg per capsule — twice the standard dose — along with glycine, taurine, and inositol. These additional amino acids and compounds support neurotransmitter balance beyond serotonin alone. Glycine has calming properties and supports sleep quality, taurine plays a role in GABA function, and inositol supports healthy mood and cellular signaling. This combination makes it a more comprehensive mood support formula than single-ingredient 5-HTP products. NOW is GMP-certified, NPA A-rated, and this product is non-GMO, vegan, and third-party tested.

• Pros:
• 200mg dose for those who need higher potency
• Additional amino acids and inositol enhance mood support
• GMP-certified with NPA A-rating for quality assurance

• Cons:
• 200mg may be too high a starting dose for sensitive individuals
• Higher dose increases risk of serotonin-related side effects

Best for: Experienced 5-HTP users who need higher potency or those who respond well to serotonin-supportive supplements

4. Doctor’s Best 5-HTP Enhanced with Vitamins B6 & C – Best Enhanced Formula

A smartly formulated 5-HTP that includes the essential cofactors — vitamin B6 and vitamin C — required for optimal serotonin conversion.

Doctor’s Best stands out by including vitamin B6 (pyridoxine) and vitamin C alongside 5-HTP. This matters because vitamin B6 is an essential cofactor for the enzyme aromatic L-amino acid decarboxylase, which converts 5-HTP into serotonin. Without adequate B6, 5-HTP cannot be efficiently converted, potentially reducing effectiveness and increasing the risk of side effects from unconverted 5-HTP. Vitamin C provides additional antioxidant support and plays a role in neurotransmitter synthesis. Each capsule delivers 100mg of 5-HTP sourced from Griffonia simplicifolia seeds. The 120-capsule bottle provides excellent value.

• Pros:
• Includes vitamin B6 cofactor essential for 5-HTP to serotonin conversion
• 120 capsules per bottle for strong value
• Non-GMO, vegan, gluten-free, and soy-free

• Cons:
• B6 dose may overlap with other B-complex supplements
• Standard capsules (not time-release)

Best for: Those who want to maximize 5-HTP conversion to serotonin with proper cofactor support

5. Nutricost 5-HTP 100mg – Best Value

An ultra-affordable, pure 5-HTP supplement with 240 capsules per bottle — up to an 8-month supply.

Nutricost delivers pure 5-HTP at 100mg per vegetarian capsule with no unnecessary fillers or additives. The 240-capsule bottle provides exceptional value, offering up to 8 months of daily supplementation at a fraction of the cost of premium brands. Despite the budget price, Nutricost maintains quality standards — the product is manufactured in a GMP-compliant, FDA-registered facility, and each batch is tested by independent ISO-accredited laboratories. The formula is non-GMO, gluten-free, and vegetarian.

• Pros:
• 240 capsules per bottle — outstanding servings per dollar
• Pure 5-HTP with no unnecessary fillers
• Third-party tested by ISO-accredited labs

• Cons:
• No added cofactors like B6 or C for conversion support
• Basic packaging and branding

Best for: Budget-conscious buyers who want a pure, no-frills 5-HTP supplement at the best price per serving

6. THORNE 5-Hydroxytryptophan – Best Premium

No products found.

A lower-dose, practitioner-grade 5-HTP with vitamin B6 from one of the most respected supplement companies in the industry.

THORNE’s 5-HTP delivers 50mg per capsule alongside vitamin B6 (as pyridoxal 5′-phosphate, the active form). The lower 50mg dose allows for more precise dose titration — important because individual sensitivity to serotonin precursors varies widely. Using P5P (the active form of B6) instead of standard pyridoxine means no conversion is required by the liver, making this cofactor immediately available for the 5-HTP to serotonin conversion process. THORNE is NSF Certified for Sport and trusted by over 47,000 health professionals. Each bottle contains 90 capsules. For additional mood support options, see our guide to mood support supplements.

• Pros:
• Active P5P form of B6 for immediate cofactor availability
• Lower 50mg dose allows precise titration
• NSF Certified for Sport — gold standard for quality

• Cons:
• 50mg may require multiple capsules for those needing higher doses
• Significantly more expensive per milligram than budget brands

Best for: Quality-focused buyers who want a practitioner-grade supplement with precise dosing control

7. Sleep Max Natural Sleep Aid – Best Sleep Blend with 5-HTP

A synergistic sleep formula combining 5-HTP with magnesium, GABA, and taurine for deep, restorative sleep support.

Sleep Max combines 5-HTP with several complementary sleep-support ingredients: magnesium (which supports GABA receptor function and relaxation), GABA (the brain’s primary inhibitory neurotransmitter), and taurine (which modulates GABA activity). This combination targets both serotonin-to-melatonin conversion and GABA-mediated relaxation pathways, addressing the two major neurochemical systems involved in sleep initiation and maintenance. The formula is designed for REM sleep and deep sleep support without next-morning grogginess. Also explore our roundup of sleep gummies for adults for more sleep aid options.

• Pros:
• Addresses both serotonin and GABA sleep pathways
• Magnesium provides additional muscle relaxation benefits
• Designed for deep and REM sleep support

• Cons:
• Multi-ingredient formula makes it harder to identify which component works
• Not ideal for those who only want standalone 5-HTP

Best for: Those who want a comprehensive sleep formula where 5-HTP plays a supporting role alongside other relaxation compounds

8. DR. EMIL NUTRITION 200mg 5-HTP Plus with SAM-e – Best for Mood Support

No products found.

A mood-focused 5-HTP formula that adds SAM-e and vitamin B6 to enhance serotonin production and emotional wellbeing.

Dr. Emil’s formula combines 200mg of 5-HTP with 20mg of SAM-e (S-adenosyl-L-methionine) and vitamin B6. SAM-e is a naturally occurring compound involved in methylation reactions throughout the body, including neurotransmitter metabolism. Research suggests SAM-e independently supports healthy mood, making it a synergistic addition to 5-HTP rather than a redundant one. The vitamin B6 cofactor ensures efficient conversion of 5-HTP to serotonin. The formula is gluten-free, non-GMO, and manufactured in a cGMP-certified facility. Each bottle provides 60 capsules for a 30-day supply.

• Pros:
• SAM-e addition provides complementary mood support
• 200mg 5-HTP dose for those needing higher potency
• Includes B6 cofactor for conversion support

• Cons:
• Only 30 servings per bottle
• SAM-e dose is relatively low compared to standalone SAM-e supplements

Best for: People focused primarily on mood enhancement who want a multi-mechanism serotonin support formula

How to Choose the Best 5-HTP Supplement

Start with dosage. Most clinical research uses 50-200mg of 5-HTP per day. Begin at the lower end (50-100mg) and increase gradually based on response. Higher doses (200-300mg) should be used cautiously, as excessive serotonin precursor intake can cause side effects. Look for supplements sourced from Griffonia simplicifolia seed extract, which is the standard botanical source for natural 5-HTP.

Cofactors matter significantly for 5-HTP effectiveness. Vitamin B6 (especially as P5P, its active form) is the essential cofactor for the enzyme that converts 5-HTP to serotonin. Without adequate B6, 5-HTP may accumulate without being converted, potentially causing peripheral side effects. Supplements that include B6 or P5P offer a meaningful advantage over those that don’t.

Consider whether you want a standalone 5-HTP or a blend. Pure 5-HTP gives you precise control over dosing and is best if you want to add it to an existing supplement stack. Blended formulas combining 5-HTP with sleep aids (melatonin, GABA, magnesium) or mood-support compounds (SAM-e, L-theanine) can be more convenient but make it harder to adjust individual components.

Quality certifications and third-party testing are essential, as the potency of Griffonia simplicifolia extracts can vary. Look for GMP-certified manufacturing, third-party testing, and brands that verify the 5-HTP concentration in their raw materials. Reputable brands like NOW, Thorne, and Doctor’s Best maintain rigorous quality control standards.

Frequently Asked Questions

What is 5-HTP and how does it work?

5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid that serves as the direct precursor to serotonin, a neurotransmitter that regulates mood, sleep, appetite, and pain perception. When you take a 5-HTP supplement, it crosses the blood-brain barrier and is converted to serotonin by the enzyme aromatic L-amino acid decarboxylase (with vitamin B6 as a required cofactor). Serotonin can then be further converted to melatonin in the pineal gland, which is why 5-HTP can support both mood and sleep.

How much 5-HTP should I take daily?

Most studies use 50-300mg per day, but the standard effective range for mood and sleep is 100-200mg daily. Start with 50-100mg and increase gradually over 1-2 weeks. For sleep specifically, take it 30-60 minutes before bedtime. For mood support, it can be taken once or twice daily with meals. Do not exceed 400mg per day without professional guidance.

When is the best time to take 5-HTP?

For sleep support, take 5-HTP 30-60 minutes before bed. For mood and appetite support, take it with a meal, either in the morning or split between morning and evening doses. Taking 5-HTP with food can reduce the risk of nausea, though some practitioners recommend taking it on an empty stomach for faster absorption.

Are there side effects of 5-HTP?

Common side effects include mild nausea, digestive discomfort, and drowsiness — especially when starting or at higher doses. These typically subside within a few days. More importantly, 5-HTP should never be combined with SSRIs, MAOIs, triptans, or other serotonergic medications due to the risk of serotonin syndrome, a potentially dangerous condition caused by excess serotonin.

Can I take 5-HTP with other supplements?

5-HTP pairs well with vitamin B6 (enhances conversion), magnesium (supports relaxation), and L-theanine (promotes calm). However, avoid combining it with St. John’s Wort, SAM-e (in high doses), or L-tryptophan, as these also increase serotonin and may raise the risk of serotonin excess. Always check for interactions with any medications you’re taking.

How long does it take for 5-HTP to work?

Many people notice mood improvements within 1-2 weeks of consistent use. Sleep benefits may appear sooner, sometimes within the first few days. For appetite suppression and weight management, research suggests 4-6 weeks may be needed to see noticeable effects. If you don’t notice any benefit after 4-6 weeks at an adequate dose, 5-HTP may not be the right supplement for your needs.

Related Articles

• Best Mood Support Supplements
• Best Natural Sleep Aids (No Melatonin)
• Best L-Theanine for Anxiety