5-HTP vs Melatonin: Which Is Better For Sleep?
If you’ve ever Googled “help me sleep” after lying awake half the night, you’ve probably come across melatonin and 5-HTP. Both are popular options for insomnia but what are they, and which is better for sleep? Let’s find out…
What is 5-HTP?
Derived from the amino acid tryptophan, 5-HTP (L5-hydroxytryptophan to give it its full name) is the precursor to serotonin and melatonin [1]. Once in the body, 5-HTP is first converted to the hormone serotonin, and then onto melatonin.
Tryptophan can be found in foods - bananas, lentils, poultry, and tofu are good sources – but there’s no way of ensuring this is all converted to 5-HTP.
To ensure a reliable amount of 5-HTP it’s best to use a supplement. Our 5-HTP is extracted from Griffonia simplicifolia seeds – a West African plant naturally rich in 5-HTP.
What is melatonin?
Melatonin is the hormone that orchestrates sleep. It’s synthesised and released from the pineal gland in your brain when daylight falls after sunset. Melatonin reduces alertness, causes sleepiness, and lowers your core body temperature to get you ready for sleep [2].
As a hormone, melatonin is only available on prescription in the UK for sleep problems - you can’t buy it over the counter.
It’s not suitable for everyone though; melatonin is not recommended for people with liver or kidney problems or any kind of auto-immune condition [3].
Which is better for sleep – 5-HTP or melatonin?
When it comes to supporting sleep, 5-HTP and melatonin are both helpful. However, melatonin is prescription-only in the UK and even then, it’s generally only recommended for adults aged 55 and over. Younger adults and children may need to see a specialist to be prescribed melatonin [3].
5-HTP, on the other hand, is freely available without prescription as a natural food supplement. It crosses the blood-brain barrier (the semi-permeable membrane of blood vessels around the brain that filters out harmful substances) and supports the production of serotonin in the central nervous system [4]. Serotonin then converts to melatonin.
5-HTP can aid melatonin production and sleep quality even at lower doses of 100mg per day. A study assessing the impact of 5-HTP on sleep quality in older adults found that 100mg per day led to improvements in Global Sleep Scores (a measurement of sleep quality) and serotonin levels. These benefits were greatest for poor sleepers [5].
Beyond sleep: other benefits of 5-HTP
The results of this study also highlight another benefit of 5-HTP, especially for the poor sleepers: improvements in the diversity of the gut microbiome [5].
Previous animal research has shown that melatonin can protect against microbial disturbances in the gut and cognitive impairment caused by sleep deprivation [6], and it appears that 5-HTP – the precursor to melatonin – has similar beneficial effects in humans.
Other benefits of 5-HTP include:
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Supporting mood balance and mental wellbeing [1]
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Influencing appetite, food intake, and body composition to support healthy weight balance. Some research shows that in overweight individuals, 5-HTP can influence body composition and support weight loss as part of a weight loss plan [7].
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Managing the pain, anxiety, and poor sleep associated with fibromyalgia [8]
For more on these benefits hop over to our blog What are the health benefits of 5-HTP?
What is the best time to take 5-HTP?
This really depends on what you are taking 5-HTP for. If you want to support sleep, we recommend taking it with your evening meal or a small bedtime snack.
If you’re taking it to support mood, mental wellbeing, or to help manage fibromyalgia, you can take it with food at any time of day.
Side effects and safety
5-HTP is generally well tolerated when taken at the recommended amounts and has very few side effects. Because 5-HTP is a precursor to serotonin which is involved in cognitive function and the activity of the digestive system, some people may experience temporary side effects such as mild nausea, upset stomach, headache, or drowsiness. These side effects are more common with higher doses.
It’s important to speak with your doctor or healthcare practitioner before using 5-HTP alongside prescription drugs. It has known interactions with several medications including anti-depressants, serotonergic drugs, and sedatives.
5-HTP is not recommended during pregnancy or breastfeeding.
FAQs
What are the benefits of 5-HTP?
5-HTP has been shown to have benefits for sleep, mood and mental wellbeing, healthy weight balance, and managing symptoms of fibromyalgia.
When should you take 5-HTP – morning or night?
If you’re taking 5-HTP to support sleep it’s recommended to take it with your evening meal or a bedtime snack. For help with mood, mental wellbeing, fibromyalgia, or weight balance, you can take it with food at a time that suits you.
Does 5-HTP help you sleep?
Yes, 5-HTP has been shown to support sleep [4, 5]. It converts to serotonin and then on to melatonin, the sleep hormone.
Can you take 5-HTP every day?
Yes, you can take 5-HTP daily while your symptoms persist.
What’s the difference between 5-HTP and melatonin?
5-HTP is the precursor to melatonin. It is first converted in the body to serotonin, then on to melatonin. 5-HTP is widely available as a food supplement in the UK however melatonin is only available on prescription.
Can you take 5-HTP and magnesium together?
Yes, 5-HTP can be taken alongside magnesium to aid sleep and mood balance. Our Sleep Bundle contains 5-HTP, Magnesium Glycinate, and Magnesium Taurate to provide total support for relaxation and restful, restorative sleep.
Are there any side effects of taking 5-HTP?
5-HTP is generally well tolerated however some people may experience temporary side effects such as headache, drowsiness, mild nausea or upset stomach. These side effects are more common with higher doses.
With melatonin being prescription-only in the UK, 5-HTP is the popular choice for supporting sleep, mood balance, and mental wellbeing. Our 5-HTP is responsibly sourced from Griffonia simplicifolia seeds to provide natural assistance for serotonin and melatonin production. You can find out more and shop today in our online store.
You may also like to read:
Lion’s Mane: 6 Powerful Benefits for Your Body and Brain
What are the health benefits of 5-HTP?
The Evidence
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Maffei, M. E. 2020. 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal of Molecular Sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181
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Arendt, J., Aulinas, A. Physiology of the Pineal Gland and Melatonin. [Updated 2022 Oct 30]. In: Feingold, K.R., Ahmed, S.F., Anawalt, B., et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK550972/
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NHS, 2023. Who can and cannot take melatonin. Available at https://www.nhs.uk/medicines/melatonin/who-can-and-cannot-take-melatonin/
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Birdsall, T. C. 1998. “5-Hydroxytryptophan: a clinically-effective serotonin precursor.” Alternative Medicine Review : a Journal of Clinical Therapeutic vol. 3,4: 271-80.
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Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. 2024. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition, 43(3), 593-602. https://doi.org/10.1016/j.clnu.2024.01.010
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Wang, X., Wang, Z., Cao, J., Dong, Y., Chen, Y. 2023. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome 11(1):17. doi:10.1186/s40168-022-01452-3
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Ioannou, S., & Williams, A. L. 2016. Preliminary fMRI findings concerning the influence of 5‐HTP on food selection. Brain and Behavior, 7(1), e00594. https://doi.org/10.1002/brb3.594
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Caruso, I., Puttini, P. S., 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. https://doi.org/10.1177/030006059001800304
