Griffonia (5-HTP)
Griffonia simplicifolia
Supplements. African and Modern nutrition.
Also called 5-HTP, 5-hydroxytryptophan, Griffonia seed extract, Hydroxytryptophan
Serotonin risk with antidepressantsGriffonia is an African shrub whose seeds are the source of 5-HTP, a compound the body turns into serotonin, and it is sold for mood and sleep.
Did you know? The body makes 5-HTP from tryptophan, an amino acid found in protein foods, and then turns 5-HTP into serotonin.
What it may help, and how strong the proof is
- Low mood. Early small studies suggest 5-HTP may help mild to moderate depression, possibly about as well as some antidepressants. The studies are too small to be sure.Early proof
- Sleep. The sleep claim rests mostly on serotonin turning into melatonin. Human sleep trials are few and inconsistent.Traditional proof
Parts of the body
Traditional use
Traditional use of the seeds is not well documented. Most people now take the extracted 5-HTP as a modern supplement.
How it is classified
How people take it
Capsules or tablets are usually taken with food or at bedtime. Studies have used a range of daily doses, so there is no standard dose. Ask a doctor before starting.
Capsule, tablet and powder.
Where to get it
The shrub grows wild in West and Central Africa. The 5-HTP in supplements is extracted from the seeds, and it is sold as capsules, tablets, and powders in health stores and online.
Be careful
Common side effects are nausea, gas, diarrhea, and drowsiness. Combined with SSRIs, tricyclics, MAOIs, or nefazodone (all antidepressants), it can cause serotonin syndrome, a serious condition with confusion, fast heartbeat, and shaking. Little is known about use in pregnancy.
Avoid if: pregnancy; taking antidepressants.
Mixing with other things
- Works well together
Sleep blends sometimes pair the two, but their combined effect is not well studied.
- Don't mixAntidepressants (Zoloft, Prozac, Lexapro and others)
Combining 5-HTP with SSRIs, tricyclics, MAOIs, or nefazodone can cause serotonin syndrome. Symptoms include confusion, fast heartbeat, and in severe cases coma.
- Use cautionSleep or anxiety medicine (Ambien, Xanax, Ativan)
5-HTP can add to drowsiness from sleep medicines, so use both only with a doctor's advice.
- Use cautionAlcohol (beer, wine, spirits)
Alcohol adds to the drowsiness.
Adds up with others that can make you drowsy: , , , , , , , , , , , , , and 14 more.
The honest take
5-HTP shows some early promise for mood, but studies are small and short. The sleep claims are weaker, and the supplement is not a proven replacement for depression medicine. Never mix it with antidepressants without a doctor's direct supervision, because the combination can be dangerous.