5-HTP
Find 5-HTP supplements from griffonia seed extract, in capsules and tablets, on their own or with vitamin B6. We explain the strengths on offer, how extract standardisation works and when people take it.Read more →
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What 5-HTP is and how to read a griffonia seed extract label
What 5-HTP actually is
5-HTP is short for 5-hydroxytryptophan. Your body makes it from tryptophan, an amino acid you get from protein in food. Supplements do not rebuild that route in a lab. Nearly all of them use an extract from the seeds of Griffonia simplicifolia, a shrub from West Africa. That is why a label often names both griffonia seed extract and 5-HTP. Seed-only extracts are the norm here, because the seeds carry the compound.
The two numbers on the label
Most labels show two figures and they mean different things. One is the amount of griffonia extract, say 334 mg. The other is the amount of 5-HTP inside that extract, say 100 mg. The extract is standardised to a percentage, usually 20%, 30%, 50% or 98%. A 98% extract needs far less plant material for the same 100 mg.
Compare the 5-HTP figure, not the extract figure. Some products lead with a big griffonia number and a modest 5-HTP number, which reads stronger than it is. Per capsule, 50 mg and 100 mg are the strengths you will meet most often in the UK.
The forms and combinations you will find here
This collection covers four practical choices:
- Plain 5-HTP in capsules or tablets, sensible if you already take other supplements and want to control what you add.
- With vitamin B6, the vitamin the body uses in this pathway. Vitamin B6 contributes to normal psychological function.
- Evening blends with magnesium or valerian root, built around a wind-down routine.
- Timed-release tablets, which spread the release over several hours instead of all at once.
Tablets are often smaller, because the material is concentrated. Capsules can be opened or split more easily.
How we choose the 5-HTP we stock
We look at three things: the form, the dose per serving and whether a combination earns its place. We prefer clearly standardised seed extracts that state the 5-HTP content in milligrams, not just the extract weight, so you can compare products without doing sums. We keep both 50 mg and 100 mg options, because starting low and reviewing is the sensible route. Combinations only make our range when the added ingredient has a reason to be there, such as vitamin B6. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. You can read how we select brands and products.
Who it suits, and what to expect
People usually reach for 5-HTP in the evening, as part of a routine rather than as a one-off. European claim rules do not let us promise an effect from 5-HTP itself, and we would rather be straight with you than dress that up. What we can be concrete about is practice: take it with a small snack if your stomach is sensitive, allow a few weeks of consistent use before you judge it, and review after about three months. Some people feel drowsy, so try it on an evening when you are not driving. It is not suitable during pregnancy or breastfeeding. If you take antidepressants or other medication that acts on serotonin, speak to your GP or pharmacist first. It sits alongside the rest of our amino acid range if you want to compare options.
Frequently asked questions
What is 5-HTP and where does it come from?
5-HTP stands for 5-hydroxytryptophan. Your body makes it from tryptophan, an amino acid you take in through protein-rich food such as meat, dairy, eggs, soya and seeds. Supplements do not use a synthetic copy. They use an extract from the seeds of Griffonia simplicifolia, a West African shrub whose seeds naturally contain the compound. On labels you will see both names, sometimes together, and they refer to the same thing.
Which form of 5-HTP should I choose?
It depends on how much control you want over your routine and how sensitive you are to added ingredients.
| Form | What it is | Suits |
|---|---|---|
| Plain capsule | 5-HTP only | Stacking with other supplements |
| Plain tablet | Compressed, often smaller | Easy swallowing |
| With vitamin B6 | Pathway co-factor added | One product, fewer pots |
| Evening blend | Plus magnesium or valerian | A wind-down routine |
| Timed release | Spread over hours | Overnight use |
Start with the lowest strength you can find and build from there.
When is the best time to take 5-HTP?
Most UK labels suggest the evening, roughly 30 to 60 minutes before bed, or half an hour before a meal. The reason for the evening is practical: some people notice mild drowsiness, so it is easier to fit that into the end of the day than the middle of it. If your stomach is sensitive, take it with a small snack instead of on an empty stomach. Consistency matters more than the exact minute, which is why it often sits in an evening rest routine.
How much 5-HTP do people usually take?
UK products are commonly sold at 50 mg or 100 mg per capsule or tablet, with label instructions of one to three per day. There is no official reference intake for 5-HTP, because it is not a vitamin or mineral, so the label is your guide rather than a national recommendation. The sensible approach is to begin with one at the lowest strength, stay there for a few weeks and only increase if you have reason to. Never exceed the label dose.
How long before I notice anything?
Give it two to three weeks of consistent daily use before you form a view, and reassess after about three months. Several UK brands build that review point into their instructions, which we think is honest. A single evening tells you little beyond whether the product sits well with you. If you want to judge it fairly, keep everything else stable, take it at the same time each day and note how your evenings and mornings feel over a few weeks.
Can I combine 5-HTP with vitamin B6 or magnesium?
Yes, and many products already do. Vitamin B6 is the vitamin the body uses in this pathway, and it contributes to normal psychological function and to the reduction of tiredness and fatigue. Magnesium contributes to the normal functioning of the nervous system. We treat these as separate, approved contributions rather than one combined promise. If you already take a multivitamin or a magnesium product, check the totals so you are not doubling up on B6.
Who should not take 5-HTP?
It is not suitable during pregnancy or breastfeeding, and UK labels state this clearly. If you take antidepressants, other medication that acts on serotonin, or migraine medication, speak to your GP or pharmacist before you start. The same applies if you are under medical supervision for any condition. Because some people feel drowsy, avoid driving or using machinery until you know how it affects you. If anything feels off, stop and ask a professional.
What does the extract percentage on a 5-HTP label mean?
It tells you how concentrated the griffonia seed extract is. A 20% extract is one fifth 5-HTP, a 98% extract is almost pure. So 500 mg of a 20% extract and about 102 mg of a 98% extract both deliver roughly 100 mg of 5-HTP. This is why two products can look wildly different on the front label and be near identical in what they give you. Read the 5-HTP milligrams per serving, then compare price per serving on that basis.
