5-HTP (5-hydroxytryptophan) is an amino acid your body uses to make serotonin, a messenger chemical that shapes mood, sleep, and appetite. Most supplements extract it from the seeds of Griffonia simplicifolia, an African plant.
Many people use 5-HTP to encourage a brighter mood or deeper sleep. Some also reach for it during stretches of episodic stress. You can take it at night when your goal is better rest. Daytime dosing is more common when the focus is mood support.
Taking 5-HTP with a small bite of food helps dodge nausea. Everyday amounts normally land between 50 and 300 mg, though the sweet spot differs from person to person.
Pairing 5-HTP with certain antidepressants (especially SSRIs or MAOIs) can trigger serotonin syndrome, a serious reaction. Skip it if you are pregnant or breastfeeding. Too little safety information exists for those stages.