5-HTP

Modest evidence for mood support and sleep onset. Useful short-term but long-term solo use without a decarboxylase inhibitor raises theoretical safety questions.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Small RCTs show improvements in depressive symptom scores vs placebo. May reduce sleep latency. Concerns about peripheral serotonin accumulation with chronic use exist in pharmacology literature.

• Supports serotonin synthesis
• May improve sleep onset latency
• May aid mild mood support

50–200 mg before bed for sleep; 100–300 mg/day in divided doses for mood, typically with food.

• Nausea
• GI discomfort
• Drowsiness

Do not combine with SSRIs, MAOIs, or other serotonergic drugs due to serotonin syndrome risk. Not a substitute for clinical treatment of depression.

Most trials are small and short-duration. Peripheral conversion may limit CNS benefits without carbidopa co-administration.

• Sleep58
• Mood55
• Anxiety45