Best 5-HTP Supplements for Mood & Sleep (2026) – Top 10 Reviewed
5-HTP (5-hydroxytryptophan) is one of the most effective natural supplements for supporting serotonin production in the brain. As the direct precursor to serotonin, 5-HTP helps regulate mood, improve sleep quality, and even support healthy appetite control.
The key to an effective 5-HTP supplement is purity, proper dosage, and synergistic ingredients like vitamin B6 that enhance conversion to serotonin. Here are our top 10 picks for 2026.
| Product | Key Ingredients | Servings | Form | Best For |
|---|---|---|---|---|
| NOW Foods 5-HTP 200mg Double Strength | 5-HTP, Glycine, Taurine, B-Vitamins | 120 | Capsules | Best Overall |
| Natrol 5-HTP 200mg Time Release | 5-HTP, Calcium | 60 | Time-Release Tablets | Best for All-Day Support |
| Thorne 5-HTP | 5-HTP, Vitamin B6 (P5P) | 90 | Capsules | Best Premium Option |
| Nutricost 5-HTP 200mg | 5-HTP | 120 | Capsules | Best Value |
| Dr. Emil Nutrition 5-HTP Plus | 5-HTP, SAM-e, Vitamin B6 | 60 | Capsules | Best Mood-Focused Formula |
| Doctor’s Best 5-HTP Enhanced | 5-HTP, Vitamin B6, Vitamin C | 120 | Capsules | Best with Cofactors |
| Triquetra Health Organic 5-HTP | Organic 5-HTP, Vitamin B6, Lion’s Mane | 60 | Capsules | Best Organic Option |
| Double Wood 5-HTP Liquid Drops | 5-HTP | 60 | Liquid | Best Absorption |
| Sleep Max Natural Sleep Aid | 5-HTP, Magnesium, GABA, Taurine | 60 | Capsules | Best for Sleep |
| Natrol 5-HTP 100mg | 5-HTP, Calcium | 90 | Time-Release Tablets | Best for Beginners |
1. NOW Foods 5-HTP 200mg Double Strength – Best Overall
Why it stands out: NOW Foods delivers a high-potency 200mg dose with added amino acids and B-vitamins that support serotonin production. This trusted brand has been producing quality supplements since 1968 and maintains rigorous GMP certification with in-house laboratories that are ISO/IEC accredited.
Each capsule provides 200mg of 5-HTP extracted from Griffonia simplicifolia seeds, plus glycine, taurine, and inositol for comprehensive neurotransmitter support. The addition of niacin (vitamin B3) and vitamin B6 helps facilitate the conversion of 5-HTP to serotonin in the brain. Glycine and taurine are calming amino acids that complement 5-HTP’s effects on relaxation and sleep quality, while inositol supports overall mood balance.
NOW’s double-strength formula means you only need one capsule daily, making it convenient and cost-effective. At 120 capsules per bottle, you get a full four-month supply at roughly half the price per serving of many competitors. The vegetarian capsules are kosher-certified and free from dairy, eggs, gluten, nuts, and soy—making them suitable for those with common food sensitivities.
Pros:
- Double-strength 200mg dose per capsule
- Enhanced with supportive amino acids and B-vitamins
- Non-GMO, vegan, kosher, and free from major allergens
- Excellent value with 120 servings per bottle
- A-rated GMP facility with ISO-accredited testing
Cons:
- Higher dose may be too much for some beginners
- Best taken at bedtime due to potential drowsiness
Best for: Anyone seeking a comprehensive, high-potency 5-HTP formula with synergistic ingredients for optimal serotonin support.
2. Natrol 5-HTP 200mg Time Release – Best for All-Day Support
Why it stands out: Natrol’s controlled-release technology gradually delivers 5-HTP throughout the day, providing sustained serotonin support rather than a single spike and crash. Natrol is the #1 5-HTP brand in America according to Nielsen data, with decades of experience formulating amino acid supplements.
This time-release formula is engineered to slowly release 200mg of 5-HTP over several hours, mimicking natural serotonin production patterns. Instead of flooding your system all at once, the controlled-release mechanism provides a steady stream of 5-HTP for your body to convert to serotonin throughout the day. This can mean more balanced mood support without the potential energy dips that can occur as immediate-release formulas wear off.
The vegetarian tablets are free from milk, egg, fish, shellfish, tree nuts, peanuts, wheat, soybeans, and sesame—making them suitable for those with multiple food allergies. Each bottle contains 60 tablets for a two-month supply at the recommended once-daily dosage. For those who find they need a lower dose, Natrol also offers a 100mg version in the same time-release format.
Pros:
- Controlled-release for sustained, all-day serotonin support
- #1 5-HTP brand in America with proven track record
- 100% drug-free and vegetarian formulation
- Free from all major allergens including sesame
- Can be combined with other Natrol sleep products
Cons:
- Tablet form may be harder to swallow than capsules
- Higher cost per serving than some capsule options
Best for: People who want steady mood support throughout the day rather than just at bedtime, and those who prefer tablets from an established brand.
3. Thorne 5-HTP – Best Premium Option
Why it stands out: Thorne includes pyridoxal 5′-phosphate (P5P), the active form of vitamin B6, as a cofactor for optimal 5-HTP to serotonin conversion. This professional-grade supplement is trusted by over 100 professional sports teams, used by U.S. National Teams, and is the #1 recommended clinical brand by healthcare practitioners according to a 2023 survey.
Each two-capsule serving provides 100mg of 5-HTP along with 6.8mg of active vitamin B6 in its P5P form. Unlike standard pyridoxine (the inactive form of B6 found in most supplements), P5P doesn’t require liver conversion, making it immediately available to support serotonin synthesis. This is particularly beneficial for those with liver congestion or genetic variations that affect B6 metabolism.
Thorne’s 5-HTP is manufactured in their own FDA-registered facility with rigorous quality controls that exceed industry standards. Every batch is tested for purity and confirmed to be free from contaminants, including the controversial Peak X compound that has been associated with some 5-HTP products. The formula is gluten-free, dairy-free, soy-free, and suitable for those following strict elimination diets. At 90 capsules per bottle, you get 45 servings when taking the recommended two-capsule dose.
Pros:
- Contains P5P, the most bioavailable form of vitamin B6
- Professional-grade quality with rigorous third-party testing
- Trusted by elite athletes and healthcare practitioners worldwide
- Free from common allergens and artificial additives
- Each batch tested for Peak X contamination
Cons:
- Higher price point than basic 5-HTP supplements
- Requires two capsules per serving for full dose
Best for: Those who want a pharmaceutical-grade 5-HTP supplement with optimal cofactors for maximum effectiveness, and anyone following practitioner recommendations.
4. Nutricost 5-HTP 200mg – Best Value
Why it stands out: Nutricost delivers a straightforward, high-potency 200mg 5-HTP formula at an unbeatable price. With 120 capsules per bottle, this is one of the most economical options for long-term supplementation.
This no-frills formula contains 200mg of pure 5-HTP from Griffonia simplicifolia extract per capsule. It’s manufactured in a GMP-compliant, FDA-registered facility and is third-party tested for quality assurance. The vegetarian capsules are non-GMO and gluten-free, making them suitable for various dietary needs.
Pros:
- Excellent value with 120 servings per bottle
- High-potency 200mg per capsule
- Third-party tested and GMP-manufactured
- Clean, simple ingredient profile
Cons:
- No added cofactors like vitamin B6
Best for: Budget-conscious shoppers who want a pure, high-dose 5-HTP supplement without extras.
5. Dr. Emil Nutrition 5-HTP Plus – Best Mood-Focused Formula
Why it stands out: This comprehensive formula combines 200mg of 5-HTP with SAM-e (S-adenosyl-L-methionine), a compound that works synergistically to support mood and emotional wellbeing. It’s one of the few 5-HTP supplements that includes this powerful mood-support combination.
Each serving delivers 200mg of 5-HTP plus SAM-e and vitamin B6 to create a comprehensive serotonin support system. SAM-e is a naturally occurring compound that supports neurotransmitter function and has been studied extensively for mood support. The vegan capsules are designed to promote healthy sleep and create a sense of wellbeing.
Pros:
- Combines 5-HTP with SAM-e for enhanced mood support
- Includes vitamin B6 as a conversion cofactor
- Vegan-friendly formula
- Addresses both mood and sleep
Cons:
- Lower capsule count (60 servings) than some competitors
Best for: Those specifically seeking mood support who want the added benefits of SAM-e alongside 5-HTP.
6. Doctor’s Best 5-HTP Enhanced – Best with Cofactors
Why it stands out: Doctor’s Best enhances their 5-HTP formula with both vitamin B6 and vitamin C, creating a more complete support system for serotonin production. The antioxidant benefits of vitamin C provide additional support for overall brain health.
Each capsule contains 100mg of 5-HTP extracted from Griffonia simplicifolia seeds, plus 15mg of vitamin B6 and 200mg of vitamin C. The vitamin B6 serves as the necessary cofactor for 5-HTP to serotonin conversion, while vitamin C supports overall health and may help protect neurotransmitters from oxidative stress. This non-GMO, gluten-free, vegan formula comes in a 120-capsule bottle.
Pros:
- Enhanced with vitamin B6 and vitamin C
- Good balance of potency (100mg) and cofactor support
- Non-GMO, gluten-free, and vegan
- 120 servings for good value
Cons:
- 100mg dose may require two capsules for some users
Best for: Those who want a well-rounded 5-HTP formula with vitamin cofactors to support conversion and overall brain health.
7. Triquetra Health Organic 5-HTP – Best Organic Option
Why it stands out: This USDA organic 5-HTP supplement uses water extraction from organic Griffonia seeds for 99% purity. The addition of organic lion’s mane mushroom provides cognitive support benefits alongside traditional 5-HTP effects.
Each two-capsule serving delivers 200mg of organic 5-HTP with 99% concentration—claimed to be 10 times more potent than many competitors. The formula includes 10mg of vitamin B6 to support serotonin conversion and organic lion’s mane mushroom for additional cognitive benefits. This clean formula avoids synthetic additives and uses pure water extraction methods.
Pros:
- USDA organic and water-extracted for maximum purity
- 99% 5-HTP concentration
- Includes lion’s mane for cognitive support
- Contains vitamin B6 cofactor
Cons:
- Premium price point
- Requires two capsules per serving
Best for: Those who prioritize organic certification and clean, high-purity ingredients.
8. Double Wood 5-HTP Liquid Drops – Best Absorption
Why it stands out: Liquid 5-HTP offers faster absorption than capsules or tablets, making it ideal for those who want quick-acting support. Each serving provides 50mg, allowing for flexible dosing throughout the day.
This sublingual liquid formula is designed for maximum bioavailability. Because it’s absorbed through the mucous membranes under the tongue rather than through the digestive system, it may work faster than pill forms. Each bottle provides 60 servings of 50mg, and the lower dose per serving makes it easy to titrate and find your optimal amount. Double Wood is known for quality manufacturing standards and third-party testing.
Pros:
- Fast-absorbing liquid format
- Flexible dosing with 50mg per serving
- Ideal for those who struggle with pills
- Third-party tested for purity
Cons:
- Lower dose requires multiple servings for higher amounts
- May have a taste some find unpleasant
Best for: People who prefer liquid supplements or want faster absorption than traditional capsules provide.
9. Sleep Max Natural Sleep Aid – Best for Sleep
Why it stands out: This comprehensive sleep formula combines 5-HTP with magnesium, GABA, and taurine—creating a multi-pathway approach to improving sleep quality. It’s designed specifically for those who want to optimize their sleep naturally.
Sleep Max delivers 5-HTP alongside magnesium for muscle relaxation, GABA for calming the nervous system, and taurine for additional relaxation support. This synergistic blend addresses multiple aspects of sleep: helping you fall asleep faster, achieve deeper REM sleep, and wake feeling refreshed. Unlike melatonin-based sleep aids, this formula supports your body’s natural sleep mechanisms.
Pros:
- Multi-ingredient formula targeting multiple sleep pathways
- Includes magnesium for muscle relaxation
- Contains GABA for nervous system calm
- Melatonin-free approach to sleep support
Cons:
- Complex formula may not suit those who want pure 5-HTP
- Lower 5-HTP dose compared to standalone products
Best for: Those primarily seeking sleep support who want a comprehensive formula rather than 5-HTP alone.
10. Natrol 5-HTP 100mg – Best for Beginners
Why it stands out: This moderate-dose time-release formula is perfect for those new to 5-HTP supplementation. The 100mg dose allows you to assess your tolerance before moving to higher amounts.
Natrol’s 100mg formula uses the same controlled-release technology as their higher-strength option, gradually releasing 5-HTP throughout the day. You can take one or two tablets daily depending on your needs, with a maximum of 200mg if you find you need more support. The 90-tablet bottle provides 45-90 days of supplementation depending on your dosage.
Pros:
- Beginner-friendly 100mg dose
- Time-release for steady support
- Flexible dosing (1-2 tablets daily)
- 90 tablets for excellent value
Cons:
- May need to double up for those requiring higher doses
Best for: First-time 5-HTP users who want to start with a moderate dose and assess their response.
What is 5-HTP and Who Should Take It?
5-HTP (5-hydroxytryptophan) is an amino acid that your body naturally produces from L-tryptophan, an essential amino acid found in protein-rich foods like turkey, chicken, eggs, and dairy. It serves as the direct precursor to serotonin, a neurotransmitter that regulates mood, sleep, appetite, and pain perception. Unlike tryptophan supplements, 5-HTP doesn’t get diverted into protein or niacin (vitamin B3) production—approximately 70% of ingested 5-HTP crosses the blood-brain barrier and goes directly toward serotonin synthesis.
Commercial 5-HTP supplements are extracted from the seeds of Griffonia simplicifolia, an African climbing shrub. This natural source provides a concentrated form of 5-HTP that bypasses the rate-limiting conversion step from tryptophan, which can be impaired by stress, vitamin deficiencies, and aging.
Supplementation may benefit those experiencing low mood, seasonal mood changes, sleep difficulties, anxiety, or increased appetite and carbohydrate cravings. People dealing with chronic stress, PMS-related mood shifts, or fibromyalgia symptoms often report benefits from 5-HTP. Research has also explored its potential for supporting weight management, as serotonin plays a role in satiety signaling. It’s particularly popular among those seeking natural alternatives to support emotional wellbeing without prescription medications.
How to Choose the Right 5-HTP Supplement
Key Ingredients to Look For
The most important factor is the 5-HTP dosage, typically ranging from 50-200mg per serving. Most clinical research uses doses between 100-300mg daily, often divided into multiple doses. For sleep support specifically, studies have used 100-300mg taken 30-60 minutes before bed. Look for supplements that include vitamin B6 (preferably as pyridoxal 5′-phosphate or P5P), which is essential for converting 5-HTP to serotonin through the enzyme aromatic L-amino acid decarboxylase.
Some formulas add supportive ingredients like magnesium for muscle relaxation and nervous system support, GABA for additional calming effects, or SAM-e for enhanced mood support. Glycine and taurine are calming amino acids that complement 5-HTP well. Vitamin C and other antioxidants may help protect newly synthesized serotonin from oxidative degradation.
Forms Compared
Capsules and tablets are most common, offering convenient dosing and stable shelf life. Standard capsules release their contents quickly in the stomach, making them ideal for sleep support when taken before bed. Time-release tablets provide sustained delivery throughout the day, which may better mimic natural serotonin production patterns and provide more consistent mood support.
Liquid drops offer faster sublingual absorption and flexible dosing but may have taste considerations and shorter shelf life once opened. For sleep support specifically, immediate-release forms taken 30-60 minutes before bed often work best, while time-release versions may be preferable for all-day mood support.
What to Avoid
Steer clear of products that don’t disclose their 5-HTP source or extraction method—quality supplements should clearly specify Griffonia simplicifolia seed extract. Avoid products with excessive fillers, artificial colors, titanium dioxide, or unnecessary additives. Be particularly wary of proprietary blends that don’t reveal exact 5-HTP amounts, as you can’t know if you’re getting an effective dose.
Check for third-party testing from organizations like NSF, USP, or independent labs to ensure purity, potency, and absence of contaminants. Quality manufacturers also test for Peak X, a contaminant that was linked to rare adverse reactions in the past. Avoid bargain-bin supplements from unknown manufacturers, especially those with vague labeling or unrealistic health claims.
Side Effects and Precautions
Common side effects are generally mild and may include nausea, digestive upset, drowsiness, dizziness, or headache—especially when starting supplementation or taking higher doses. Gastrointestinal symptoms occur because serotonin receptors exist throughout the digestive tract, not just in the brain. Taking 5-HTP with food or starting with a small dose can help minimize stomach discomfort. Many people find that side effects diminish after the first week of use as the body adjusts.
The most serious concern with 5-HTP is serotonin syndrome, which can occur when combining 5-HTP with medications that also increase serotonin. Do not use 5-HTP if you’re taking antidepressants (SSRIs like Prozac, Zoloft, or Lexapro; SNRIs like Effexor or Cymbalta; MAOIs; or tricyclics), migraine medications (triptans like Imitrex), the pain medication tramadol, or other serotonergic drugs. Symptoms of serotonin syndrome include agitation, rapid heartbeat, high blood pressure, dilated pupils, muscle twitching, and in severe cases can be life-threatening.
Pregnant and nursing women should avoid 5-HTP as there is insufficient safety data for these populations. Those with liver disease should use caution, as the liver processes 5-HTP. People with Down syndrome may have abnormal serotonin regulation and should consult a physician. Anyone scheduled for surgery should stop 5-HTP at least two weeks before, as it may affect anesthesia and bleeding. Always inform your healthcare provider about all supplements you take.
FAQs
What’s the best time to take 5-HTP?
For sleep support, take 5-HTP 30-60 minutes before bed on an empty stomach or with a small carbohydrate snack, which can help tryptophan and 5-HTP cross the blood-brain barrier more effectively. For mood support throughout the day, you can take it in the morning with breakfast or divide doses between morning and evening. Time-release formulas are best taken in the morning with a meal to provide steady serotonin support all day. Avoid taking immediate-release 5-HTP in the afternoon if drowsiness is a concern.
How long does it take for 5-HTP to work?
Some people notice mood improvements within the first few days, while others require 2-4 weeks of consistent daily use to see significant changes. Sleep benefits are often noticed sooner, sometimes within the first few nights of supplementation. Research suggests that 5-HTP’s effects on mood and emotional wellbeing typically become more pronounced after 4-6 weeks of consistent use. Keep a journal to track your response and adjust timing or dosage as needed.
Can I take 5-HTP with melatonin?
Yes, 5-HTP and melatonin can be combined for sleep support since they work through different but complementary mechanisms. 5-HTP supports serotonin production (which later converts to melatonin), while melatonin directly signals sleep onset. Some combination sleep formulas, like Natrol’s Melatonin + 5-HTP Advanced, include both ingredients together. However, start with lower doses of each to assess your tolerance, and consult your healthcare provider if you’re unsure about combining supplements.
Is 5-HTP addictive or habit-forming?
No, 5-HTP is not addictive and doesn’t cause physical dependence or tolerance in the way that medications like benzodiazepines can. Unlike some sleep aids or mood medications, you won’t experience withdrawal symptoms when stopping 5-HTP. Some people prefer to cycle their use—for example, taking 5-HTP for 2-3 months and then taking a 2-4 week break—to potentially maintain its effectiveness over time, though this approach isn’t strictly necessary for everyone.
What’s the difference between 5-HTP and L-tryptophan?
L-tryptophan is the essential amino acid precursor that gets converted to 5-HTP in the body, which then becomes serotonin. 5-HTP is one step closer to serotonin in the metabolic pathway, so it doesn’t get diverted into other pathways like protein synthesis or niacin (vitamin B3) production—approximately 95% of dietary tryptophan goes toward these other uses. This makes 5-HTP more direct and efficient for supporting serotonin levels. L-tryptophan may be gentler for some people and is sometimes preferred for long-term use, while 5-HTP often produces more noticeable effects more quickly.
Who should NOT take 5-HTP?
Avoid 5-HTP if you take antidepressants (SSRIs, SNRIs, MAOIs, tricyclics), anti-anxiety medications that affect serotonin, migraine drugs (triptans like sumatriptan), carbidopa (used for Parkinson’s disease), tramadol, or any medication affecting serotonin. Those with carcinoid tumors (which can produce serotonin), liver disease, scleroderma, or eosinophilia should avoid 5-HTP. Pregnant and breastfeeding women should not use 5-HTP due to insufficient safety data. Always consult your healthcare provider before starting any new supplement, especially if you have chronic health conditions or take medications.
Final Verdict
For most people seeking comprehensive serotonin support, NOW Foods 5-HTP 200mg Double Strength offers the best combination of potency, quality, and value with its enhanced formula including supportive amino acids like glycine and taurine plus B-vitamins to optimize conversion. The 120-capsule bottle provides outstanding long-term value while delivering clinically relevant doses.
If you prefer time-release delivery for all-day mood support rather than primarily sleep benefits, Natrol 5-HTP 200mg is the top choice as America’s best-selling 5-HTP brand with proven controlled-release technology that prevents peaks and valleys in serotonin production.
Budget-conscious shoppers will appreciate Nutricost 5-HTP 200mg for its straightforward, no-frills formula and excellent price per serving—perfect for those who already get adequate B6 from their diet or multivitamin. Those willing to invest in premium quality should consider Thorne 5-HTP for its active P5P form of vitamin B6 and pharmaceutical-grade manufacturing standards that healthcare practitioners trust.
For sleep-specific support, Sleep Max Natural Sleep Aid provides a comprehensive multi-ingredient approach that addresses relaxation from multiple angles with GABA and magnesium alongside 5-HTP. And if you’re new to 5-HTP supplementation, start with Natrol 5-HTP 100mg to assess your tolerance before graduating to higher doses. Whatever your needs, choose a reputable brand with transparent labeling and third-party testing for the safest, most effective results.
