General Dosage
100-300 mg daily, starting with 50-100 mg and titrating up
Maximum dose: 900 mg/day has been used in studies; doses above 300 mg increase risk of serotonin-related side effects
5-HTP Dosage Guide
Evidence:Moderate
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Dosage Recommendations
General recommendation: 100-300 mg daily, starting with 50-100 mg and titrating up
Timing: Before bed for sleep; with meals for appetite; divided doses for mood • Take with food for best absorption.
Dosage by Condition
Mood support / depression
150-300 mg daily in divided dosesModerate
Sleep improvement
100-200 mg 30-45 min before bedModerate
Appetite suppression
250-750 mg daily with mealsModerate
Fibromyalgia
100 mg three times dailyModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Mood support / depression | 150-300 mg daily in divided doses | Moderate |
| Sleep improvement | 100-200 mg 30-45 min before bed | Moderate |
| Appetite suppression | 250-750 mg daily with meals | Moderate |
| Fibromyalgia | 100 mg three times daily | Moderate |
Upper limit: 900 mg/day has been used in studies; doses above 300 mg increase risk of serotonin-related side effects
Timing & Absorption
Before bed for sleep; with meals for appetite; divided doses for mood
Best taken with food for optimal absorption.
References
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- RCTCaruso I, Sarzi Puttini P, Cazzola M, Azzolini V. (1990). Double-blind study of 5-hydroxytryptophan versus placebo in the treatment of primary fibromyalgia syndrome. Journal of International Medical Research. DOI PubMed
- RCTLi S, Sutanto CN, Xia X, Kim JE (2025). The Impact of 5-Hydroxytryptophan Supplementation on Cognitive Function and Mood in Singapore Older Adults: A Randomized Controlled Trial.. Nutrients. DOI PubMed
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- Sarris J, Byrne GJ, Stough C, Bousman C, et al. (2019). Nutraceuticals for major depressive disorder- more is not merrier: An 8-week double-blind, randomised, controlled trial.. Journal of affective disorders. DOI PubMed
- Sauer H, Mack I, Kohler S, Siegle S, et al. (2014). The effects of 5-hydroxytryptophan in combination with different Fatty acids on gastrointestinal functions: a pilot experiment.. Gastroenterology research and practice. DOI PubMed