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A typical dose of 5-HTP is in the range of 300-500 mg, taken either once daily or in divided doses. Lower doses may also be effective, although usually when paired with other substances.
For the purpose of reducing food intake, 5-HTP should be taken with a meal as it increases satiety from food intake (rather than reducing appetite/hunger).
5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethal. *
The following doses have been studied in scientific research: ADULTS
BY MOUTH:
- For depression: Most commonly, 150-800 mg daily is taken for 2-6 weeks. These doses are sometimes divided up and administered as 50 mg to 100 mg three times a day. Sometimes the dose starts out low and steadily increases every 1-2 weeks until a target dose is reached. Less commonly, higher doses are used. In one study, the dose is steadily increased up to 3 grams per day. *
As a supplement, 5-HTP comes from the seeds of an African shrub known as Griffonia simplicifolia. These supplements are not the same as L-tryptophan supplements, which may also increase serotonin levels. L-tryptophan is an essential amino acid found in protein-rich foods, such as dairy products, poultry, meat, chickpeas and soybeans. On the other hand, 5-HTP is not present in foods and can only be added to your diet through a supplement. The recommended dose for 5-HTP depends on your reason for taking it.
Here are some general guidelines to get you started:
- Weight management: 250–300 mg, 30 minutes prior to a meal.
- Mood enhancement: 50–100 mg, 3 times per day with meals. Use for at least one week to notice a beneficial effect.
- Fibromyalgia symptom relief: 100 mg, 3–4 times per day with meals. Use for at least two weeks to notice a beneficial effect.
- Migraines: 100–200 mg, 2–3 times per day with meals. Use for two to three weeks to notice a beneficial effect.
- Sleep aid: 100–300 mg, 30–45 minutes before bed. Stack with GABA to increase effectiveness. *
