5-HTP vs Melatonin: Here's What an Expert Says

An expert says 5-HTP supplements may not be an effective alternative to melatonin for improving sleep, as Reddit users suggest.

5-HTP, short for 5-hydroxytryptophan, is an amino acid and a precursor to the neurotransmitter serotonin, which helps regulate body functions like mood and sleep. In the human body, 5-HTP is produced from the essential amino acid tryptophan, which also helps make melatonin.

We can also receive 5-HTP from plant foods and supplements, which are made from the extract of Griffonia simplicifolia seeds.

Due to its serotonin-raising properties, researchers are looking at 5-HTP's potential role in treating depression based on the theory that low serotonin levels cause the condition. However, there is no substantial evidence that 5-HTP can be used as an alternative to antidepressants or other medications.

A Redditor who lives in the United Kingdom, where melatonin, a sleep aid, is only available with a prescription, has recently suggested that 5-HTP could be its closest alternative to help people fall asleep and sleep longer.

One user said 5-HTP may have broader benefits, including deep sleep and lucid dreams.

Another Redditor said that although 5-HTP supplements helped them fall asleep, they experienced a side effect of being unable to focus.

Can 5-HTP supplements replace melatonin?

Chris Winter, M.D., neurologist, sleep specialist, and host of the Sleep Unplugged podcast, says there is some evidence that 5-HTP supplementation could result in marginal sleep improvements and potentially an increase in REM sleep in certain populations.

Moreover, 5-HTP has been investigated with limited success in some pediatric populations who have sleep disorders.

For example, one study included 45 children with sleep terrors, 30 of whom received a 5-HTP dose of 2 mg/kg for 20 consecutive days. Those on 5-HTP experienced a greater reduction in sleep terrors compared to the placebo group, as the supplement helped to modulate the arousal level in children.

Winter says 5-HTP is generally safe at recommended amounts. At the same time, higher doses have been associated with side effects and even serotonin syndrome, a potentially fatal condition that results from having too much serotonin in the body.

While 5-HTP may be a safe alternative to melatonin, Winter says 99% of patients are using melatonin improperly or for the wrong reason.

If you are using melatonin properly, such as for shift work or jet lag, there really is not much literature that would say that 5-HTP could be used for these situations effectively. The vast majority of people taking 5-HTP are taking it because 'they can't sleep,' and if that's the case, this is most likely going to be very ineffective.

Winter

Are 5-HTP supplements banned in the US?

In 1998, the Food and Drug Administration (FDA) banned tryptophan supplements, a direct precursor to 5-HTP, due to a contaminant called Peak X.

The contamination caused over 1,500 cases of eosinophilia-myalgia syndrome (EMS), a rare and potentially life-threatening condition that can cause muscle pain, skin rash, and breathing problems.

Because of its chemical and biochemical relationship with tryptophan, the 5-HTP has also come under increased scrutiny. Peak X was discovered in some 5-HTP supplements, although its levels weren't high enough to cause EMS symptoms.

Despite plummeting popularity, both tryptophan and 5-HTP supplements are currently available in the market. Therefore, it's important to choose products that are purified and tested for contaminants.

Notably, the FDA doesn't approve dietary supplements for safety and effectiveness before they enter the market. As some products may contain ingredients that have a strong effect on the body, talk to your doctor before taking any supplements.