Griffonia simplicifolia
Griffonia simplicifolia seed extract, standardised to 5-HTP, in capsules and tablets. You will find single extracts and formulas with vitamin B6. We explain the differences in standardisation, dosing and when to take it.Read more →
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Griffonia seed extract, 5-HTP content and how to read the label
Griffonia simplicifolia is a climbing plant from West Africa, grown mainly in Ghana, Ivory Coast and Togo. Its seeds naturally contain 5-hydroxytryptophan, usually shortened to 5-HTP. Almost every product here is therefore a seed extract standardised to a fixed percentage of 5-HTP, which is why you also find it in our herbal range.
The percentage on the label decides your real dose
Two products can both say 500 mg of griffonia extract and still differ by half. The number that matters is the standardisation. 500 mg at 20% gives 100 mg of 5-HTP. The same 500 mg at 30% gives 150 mg. Some labels quote a whole seed equivalent instead, for example 3,500 mg per capsule. That figure describes raw seed, not what you take. Compare products on the milligrams of 5-HTP per capsule, then on price per 100 mg. On the UK market, 50 mg and 100 mg per capsule are the usual strengths.
Forms and added ingredients change how you use it
Capsules and tablets are the common choices. Tablets can be pressed small at higher strengths, capsules are easier to open or split across the day. Gastro-resistant capsules release later in the digestive tract, which suits people who find a plain capsule sits heavily on an empty stomach. Gummies exist, but usually carry less 5-HTP per serving. Combination formulas add vitamin B6, magnesium or valerian root. Worth knowing: vitamin B6 contributes to normal psychological function, and that approved statement belongs to the B6 itself, not to the griffonia beside it. If your evening routine is the reason you are here, the wider sleep and rest selection is the logical next stop.
How we choose griffonia at BONO
We look first at the standardised 5-HTP content, not at the extract weight. A label that only shouts about whole seed equivalent tells you very little, so we prefer products that state the milligrams of 5-HTP per capsule. We stock both lower strengths around 50 mg and 100 mg options, because most people start low and adjust. In combination formulas we check that the added vitamin B6 stays within sensible daily limits. We buy directly from the brands, every product passes our compliance team, and independent labs spot-check batches. Read how we select brands and products.
Who it suits, and the honest part
Griffonia suits adults who want a plant source of 5-HTP in a measured, repeatable dose. If you prefer a single purified compound without plant material, isolated 5-HTP is the simpler route. Be realistic about the timeline: give a routine two to three weeks of consistent use before you judge it, and keep the dose steady in that period. There is no approved EU or GB health claim for griffonia or 5-HTP, so we do not promise you an outcome. Mild drowsiness is reported by some users, so see how it affects you before driving. It is not recommended during pregnancy or breastfeeding, and if you take antidepressants, speak to your GP before starting.
Frequently asked questions
Griffonia simplicifolia is a woody climbing plant from West Africa, grown mostly in Ghana, Ivory Coast and Togo. Its seeds are the part used in supplements, because they naturally contain 5-hydroxytryptophan, or 5-HTP. Manufacturers grind the seeds and concentrate them into an extract with a stated 5-HTP percentage, usually 20% or 30%. So when a product says griffonia, it almost always means a standardised seed extract rather than plain ground seed.
Not quite. Griffonia seed extract is the plant material; 5-HTP is the compound inside it. A griffonia capsule therefore delivers 5-HTP plus the remaining plant fraction, while a purified 5-HTP capsule delivers close to the compound alone. In practice, the dose you compare is identical: the milligrams of 5-HTP per capsule. Which you prefer comes down to whether you want a plant extract or an isolated ingredient, and the label wording differs more than the effect.
It depends on the strength you want and how your stomach reacts. Capsules and tablets both work; the extras in a complex are the real difference.
| Form | How it differs | Suits |
|---|---|---|
| Capsule | Easy to swallow, few additives | Most people starting out |
| Tablet | Compact at higher strengths | Fixed daily routine |
| Gastro-resistant capsule | Releases lower in the gut | Sensitive stomach |
| Gummy | Less 5-HTP per serving | People who dislike pills |
| Complex with B6 or valerian | Added ingredients, fixed ratio | Evening routines |
Follow the dose on the label; UK products typically suggest one capsule to start, taken before a meal or in the evening, with the option to build up. Starting on the lowest strength and holding it for a week or two makes it easier to see how you respond. Take it at the same time each day, because consistency matters more than the exact hour. Do not exceed the stated daily amount, and do not stack two griffonia products.
Vitamin B6 is involved in normal amino acid metabolism and contributes to normal psychological function. That approved statement applies to the B6, not to the griffonia next to it, so treat a combination as two separate ingredients. Check the B6 amount, because some formulas are generous. EFSA set these upper daily levels:
| Group | Upper level per day |
|---|---|
| Adults | 12 mg |
| 7 to 17 years | 6.1 to 10.7 mg |
| 1 to 6 years | 3.2 to 4.5 mg |
| 4 to 11 months | 2.2 to 2.5 mg |
If you already take a separate vitamin B6 product, add the amounts together.
Magnesium, valerian root and vitamin B6 are the usual partners, and several UK formulas already contain them, so check your labels before adding more of the same. Keep an eye on total daily amounts rather than on the number of products. What we would not do is combine griffonia with a second 5-HTP product, since both supply the same compound. If you use prescribed medication, especially antidepressants or migraine medication, ask your GP or pharmacist first.
UK labels advise against use during pregnancy and breastfeeding, and these products are not intended for children. Mild drowsiness is reported by some people, so avoid driving or operating machinery until you know how it affects you. If you take antidepressants or any medication acting on the nervous system, check with your GP before starting. Anyone under medical supervision should do the same. None of this is a reason to worry, it is simply the situation where a short conversation beats guessing.
Ignore the headline milligrams and work out the cost per 100 mg of 5-HTP. Take the extract weight, multiply by the standardisation percentage, then multiply by the number of capsules. A 500 mg extract at 20% gives 100 mg per capsule, so 60 capsules is 6,000 mg of 5-HTP in the pot. A 334 mg extract at 30% gives roughly the same per capsule. Divide the price by that total and the cheaper pot is often not the cheaper product.
