Thorne 5-HTP Review
5-hydroxytryptophan (5-HTP) is a metabolite naturally produced by the body when converting the essential amino acid L-tryptophan to serotonin, the neurotransmitter associated with restful sleep and a positive mood. Thorne 5-HTP optimizes this conversion process by combining 5-HTP with the active form of vitamin B6, a necessary cofactor for the creation of serotonin. Supplementing with Thorne 5-HTP supports stress management efforts by helping the body more efficiently synthesize serotonin and supporting balanced serotonin levels. The product is listed with benefits including increasing the synthesis of serotonin in the central nervous system, benefiting stress management efforts, supporting restful sleep, benefiting discomfort associated with fatigue, promoting feelings of positive mood, and helping to mitigate sugar cravings. The page describes the formula as well absorbed and as easily crossing the blood-brain barrier. It is formulated with pyridoxal 5'-phosphate, the active form of vitamin B6 and a necessary cofactor for the conversion of 5-HTP to serotonin. The page also states that it can be taken with meals without reducing its effectiveness. The page names three groups who may benefit: people looking for support for a positive mood and stress management, individuals experiencing stress who need sleep support as a result, and people on weight management programs looking for support with carbohydrate cravings. The Why Thorne section says the formula is developed with the scientific rigor the brand is known for. Each ingredient is described as carefully selected, clinically studied, and tested through multiple rounds of quality control to ensure purity, potency, and consistency. Thorne states it is trusted by health-care practitioners and delivers evidence-based solutions through every life stage. The page also says the product has been third-party tested and certified to verify that what is in the package matches the label, and to confirm it contains no unsafe levels of contaminants such as heavy metals, pesticides, and microorganisms. The ingredient panel lists 5-Hydroxytryptophan at 100mg and Vitamin B6 as Pyridoxal 5'-Phosphate at 6.8mg per serving of two capsules, with 45 servings per container. Other ingredients are leucine, microcrystalline cellulose, silicon dioxide, and hypromellose capsule. The warnings state that the product is contraindicated for anyone with a history of hypersensitivity to its ingredients, and that pregnant or nursing individuals should not use it. The page also advises caution when 5-HTP is used with a med, an MAO inhibitor, or another a med medication.
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Study, Trial or Testing Result Summary
Members Only81 human studies · 47 improved
4 of these 81 human studies gave the ingredient by drip, not by mouth.
The main ingredient, 5-hydroxytryptophan, is taken at 300 mg a day, a full studied dose. Its evidence for mood leans toward a modest benefit but is mixed. A pooled review of 13 depression studies found about 65% of people reached remission, though most studies were weak and few used a placebo [1]. In 30 older adults, 100 mg daily for 12 weeks improved depression scores but not anxiety [2]. In 25 people with Parkinson's disease, 50 mg daily for 4 weeks eased depressive symptoms more than placebo [3]. In 60 people with a first depressive episode, it worked about as well as a standard a med, but there was no placebo group [4]. The largest recent trial, 166 people with inactive bowel disease and fatigue, found 200 mg daily for 8 weeks did no better than placebo for depression, anxiety or stress [5]. An older trial of 58 patients with depression also found no benefit over placebo [6]. Vitamin B6 is included at 20.4 mg a day. That is lower than the 100 mg used in a trial that cut depression symptoms [7]. High-dose B6 also lowered anxiety in young adults [8]. However, a long trial of B6 with other B vitamins in older women found no drop in depression risk [9]. Animal and cell studies are never counted.
See all 81 studies →Hide the studies
- Across 16 trials with 6276 people without severe nerve disease or true B12 deficiency, B12 alone or B complex (with or without B6) did not improve thinking or depression symptoms.Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Met…
- Pooling two small acceptable-quality trials (64 people with depression, one on 5-hydroxytryptophan and one on tryptophan) found them better than placebo, but the evidence was too weak to inform clinical practice.Are tryptophan and 5-hydroxytryptophan effective treatments for depression? A meta-analysis.
- In a pooled analysis of observational studies, people with the highest dietary vitamin B6 intake had 19% lower risk of depression than those with the lowest, significant in women but not in men.Associations of dietary vitamin B1, vitamin B2, vitamin B6, and vitamin B12 with the risk of depression: a systematic re…
- Across 13 studies of people with depression, about 65% reached remission on 5-hydroxytryptophan, though most studies were weak and few had placebo groups.Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis.
- Only two trials of 64 people with depression were good enough to include; 5-hydroxytryptophan and tryptophan beat placebo, but the evidence was not strong enough to be conclusive.Tryptophan and 5-hydroxytryptophan for depression.
- Only two trials of 64 people with depression were good enough to include; 5-hydroxytryptophan and tryptophan beat placebo, but the evidence was not strong enough to be conclusive.Tryptophan and 5-hydroxytryptophan for depression.
- In a review of 14 trials in women, magnesium plus vitamin B6 reduced premenstrual anxiety and B6 alone reduced anxiety in older women, but magnesium alone had no effect and stress from painful periods was not affected.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women:…
- A review of treatments for depression caused by interferon in hepatitis C patients noted 5-hydroxytryptophan has been suggested to work alone or added to meds, but study quality varied.Symptomatic treatment of interferon-α-induced depression in hepatitis C: a systematic review.
- In 4331 older women taking B6 with folic acid and B12 daily for about 7 years, depression risk was no different from placebo.Effect of long-term supplementation with folic acid and B vitamins on risk of depression in older women.
- In young adults given high-dose vitamin B6 for one month, self-reported anxiety fell compared with placebo and depression showed a trend toward reduction.High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression.
- In 348 adults in a food-based heart health program, depression scores fell more than in the control group over 6 months, and higher dietary vitamin B6 intake was linked to lower depression scores.Coronary Health Improvement Project (CHIP) is associated with improved nutrient intake and decreased depression.
- In 273 stroke survivors followed about 7 years, daily B6 with folic acid and B12 lowered the hazard of major depression versus placebo (18.4% vs 23.3%).B-vitamins reduce the long-term risk of depression after stroke: The VITATOPS-DEP trial.
- In 267 adults given 100 mg vitamin B6 daily for one month, those with mild or worse depression symptoms at the start had a large reduction in depression versus placebo, with no effects on anxiety or stress.High Dose Vitamin B6 Reduces Depression Symptoms.
- In 264 stressed adults with low magnesium over 8 weeks, adding B6 to magnesium was not better than magnesium alone overall, but gave 24% greater stress improvement in those with severe stress.Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A r…
- In a secondary analysis of 264 people taking magnesium with or without 30 mg vitamin B6 for 8 weeks, adding vitamin B6 did not further raise magnesium levels, and this analysis did not report a separate mood or stress effect of vitamin B6.Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from…
- In 171 adults with mild insomnia, a two-week multi-ingredient blend containing vitamin B6 did not improve sleep or mood and anxiety more than placebo, as both groups improved similarly.Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Tr…
- In 166 people with inactive inflammatory bowel disease and fatigue, 200 mg daily of 5-hydroxytryptophan for 8 weeks did not beat placebo for fatigue, depression, anxiety or stress scores, despite raising blood serotonin.Effect of 5-Hydroxytryptophan on Fatigue in Quiescent Inflammatory Bowel Disease: A Randomized Controlled Trial.
- In 158 adults with major depression, an 8-week multi-ingredient supplement including 5-hydroxytryptophan did not beat placebo (40% responded versus 51% on placebo).Nutraceuticals for major depressive disorder- more is not merrier: An 8-week double-blind, randomised, controlled trial.
- In a further analysis of 158 adults with major depression taking a multi-ingredient supplement for 8 weeks, rising omega-3 levels in red blood cells tracked with fewer depressive symptoms, but this does not isolate 5-hydroxytryptophan.EPA and DHA as markers of nutraceutical treatment response in major depressive disorder.
- In 153 adults aged 50 or over with major depression taking citalopram, adding vitamin B6 with B12 and folic acid for 52 weeks did not improve remission at 12 weeks but led to more remission over the year (85.5% vs 75.8%) and less relapse.Read the study on PubMed (25257064) →
- In 140 healthy adults, 45 g a day of a spread enriched with 5-hydroxytryptophan, L-theanine and GABA for 10 days improved memory, well-being and mood scores, though mood also rose in the control group, and anxiety and depression scales did not change.[Clinical evaluation of the efficacy of innovative spread of a given fatty acid composition enriched by adaptogens].
- In a placebo-controlled trial of 129 young adults, a high-dose multivitamin taken for one year improved mood in women, and the mood gains were linked to better pyridoxine status.Vitamin supplementation for 1 year improves mood.
- In 124 women starting a low-dose birth control pill, 150 mg of vitamin B6 daily for 30 days did not reduce depression, irritability or other side effects significantly more than placebo.Effect of vitamin B6 on the side effects of a low-dose combined oral contraceptive.
- In a placebo-controlled trial of 90 adults with fibromyalgia, 80 mg of vitamin B6 daily did not improve anxiety, depression, or other psychological measures more than placebo, although scores improved in both groups.Effect of vitamin B6 on pain, disease severity, and psychological profile of fibromyalgia patients; a randomized, double…
- In 83 detoxified heroin addicts, a combination of tyrosine, lecithin, L-glutamine and 5-hydroxytryptophan reduced tension, depression, anger, fatigue and total mood disturbance and raised vigor by day 6 compared with placebo.Neurotransmitter-precursor-supplement intervention for detoxified heroin addicts.
- In a placebo-controlled trial of 81 pregnant women at risk of postpartum depression, 80 mg of vitamin B6 daily from week 28 of pregnancy lowered depression scores compared with placebo.Can Vitamin B6 Help to Prevent Postpartum Depression? A Randomized Controlled Trial.
- In 76 healthy men aged 70 to 79, 20 mg of pyridoxine daily for 3 months did not change mood compared with placebo, though it modestly improved long-term memory.Vitamin B-6 supplementation in elderly men: effects on mood, memory, performance and mental effort.
- In a 6-month trial of 68 malnourished older adults, an intensive nutrition program led by a dietitian improved depression scores and cognitive function more than standard care, and raised vitamin B6 intake through diet; the vitamin B6 dose itself was not set as a supplement.Intensive dietary intervention by a dietitian as a case manager among community dwelling older adults: the EDIT study.
- In 66 hospitalized people with manic bipolar disorder taking lithium, 40 mg of daily vitamin B6 for 8 weeks improved mood scores more than placebo.Efficacy of vitamins B1 and B6 as an adjunctive therapy to lithium in bipolar-I disorder: A double-blind, randomized, pl…
- In 65 adults with coeliac disease on a gluten-free diet, a daily combined vitamin pill containing 3 mg of vitamin B6 for 6 months improved general well-being compared with placebo, especially anxiety and low mood.Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet.
- In 65 people with chronic fatigue, a daily capsule with 1.05 mg of vitamin B6 plus beta-glucan for 36 weeks improved cognitive fatigue, but anxiety and depression outcomes were not reported as improved.Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Enceph…
- In 58 patients with depression, 5-hydroxytryptophan alone did not improve mood more than placebo, while adding L-deprenil did.Read the study on PubMed (6448885) →
- In a double-blind trial of 55 women with premenstrual mood changes, 150 mg of vitamin B6 daily for two months improved some symptoms such as dizziness and behavior changes, but many emotional symptoms remained, and the authors urged caution because of possible toxicity at low doses.The effects of vitamin B6 supplementation on premenstrual symptoms.
- In 50 people with a manic episode of bipolar disorder taking lithium, 80 mg of vitamin B6 daily for 8 weeks did not improve mood more than placebo, and memory and thinking test scores were slightly lower in the vitamin B6 group.The efficacy of vitamin B6 as an adjunctive therapy to lithium in improving the symptoms of acute mania in patients with…
- In 45 people with anxiety disorders, 5-hydroxytryptophan produced a moderate reduction in symptoms compared with placebo, though clomipramine worked better and 5-hydroxytryptophan did not reduce depressive symptoms.Effect of a serotonin precursor and uptake inhibitor in anxiety disorders; a double-blind comparison of 5-hydroxytryptop…
- In 44 women over one menstrual cycle, 50 mg of vitamin B6 taken with 200 mg of magnesium reduced anxiety-related premenstrual symptoms more than placebo, though the effect was modest and vitamin B6 alone was not separately shown to help.A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxie…
- In a placebo-controlled pilot of 42 women with premenstrual syndrome, a multi-ingredient supplement containing vitamin B6 improved mood within the group over three months, but it did not beat placebo.Effects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controll…
- In a randomized crossover trial of 32 women who completed it, 50 mg of pyridoxine daily for three months reduced emotional premenstrual symptoms such as depression, irritability and tiredness compared with placebo.Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial.
- In 30 older adults in Singapore, taking 100 mg of 5-HTP daily for 12 weeks improved depression scores on the Geriatric Depression Scale and raised cognitive test scores, while anxiety scores did not change.The Impact of 5-Hydroxytryptophan Supplementation on Cognitive Function and Mood in Singapore Older Adults: A Randomized…
- In 27 overweight women, a sublingual spray of plant extracts containing 5-hydroxytryptophan, used five times a day for 8 weeks, increased feelings of fullness more than placebo did.Satiety and amino-acid profile in overweight women after a new treatment using a natural plant extract sublingual spray …
- In 26 hospitalized depressed patients over 28 days, adding 300 mg per day of L-5-HTP to chlorimipramine 50 mg per day gave more improvement on depression ratings than chlorimipramine with placebo.Treatment of depression with L-5-hydroxytryptophan combined with chlorimipramine, a double-blind study.
- In a small placebo-controlled crossover trial of 25 people with Parkinson's disease, 50 mg of 5-hydroxytryptophan daily for 4 weeks reduced depressive symptoms more than placebo, but did not improve apathy.Efficacy and safety of 5-hydroxytryptophan on depression and apathy in Parkinson's disease: a preliminary finding.
- In 20 people with depression, pyridoxine plus L-tryptophan and a med maprotiline produced no differences in outcome at 2 or 4 weeks.The clinical significance of disordered renal excretion of xanthurenic acid in depressive patients.
- In 15 people with schizophrenia or schizoaffective disorder, vitamin B6 added to their medicines (raised to 400 mg daily over 9 weeks) did not improve psychotic symptoms more than placebo.Vitamin B6 as add-on treatment in chronic schizophrenic and schizoaffective patients: a double-blind, placebo-controlled…
- In 7 people with panic disorder and 7 healthy controls, single intravenous doses of 10, 20 or 40 mg of 5-HTP did not cause panic or increase anxiety or depression, though higher doses caused more nausea, dizziness and fatigue.Behavioral, neuroendocrine and biochemical effects of different doses of 5-HTP in panic disorder.
- In 8 college women taking birth control pills, 100 mg of vitamin B6 daily for 4 weeks lowered depression scores by 20% compared with an 11% rise on placebo (p = 0.046).Vitamin B6 Supplementation Reduces Symptoms of Depression in College Women Taking Oral Contraceptives: A Randomized, Dou…
- In children taking levetiracetam who had behavior side effects, adding pyridoxine led to improvement in those side effects within about 9 days, and no pyridoxine toxicity was seen.Pyridoxine Add-On Treatment for the Control of Behavioral Adverse Effects Induced by Levetiracetam in Children: A Case-C…
- Over 8 weeks, stressed adults taking magnesium with 30 mg vitamin B6 or magnesium alone both had reduced depression and anxiety scores, and only the combination gave greater gains in perceived physical activity capacity at week 4.Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post…
- In depressed patients, 125 mg of pyridoxine three times daily with L-tryptophan for 2 to 4 weeks did not change blood tryptophan levels, and no link to mood scores was found.Kinetics of L-tryptophan in depressive patients: a possible correlation between the plasma concentrations of L-tryptopha…
- In 1011 Cambodian women using birth control pills, those given daily vitamin B6 (577 women) reported less depression, nausea and headache than women given usual care without placebo (434 women).Supplementation with vitamin B6 reduces side effects in Cambodian women using oral contraception.
- In 60 people with a first depressive episode, L-5-hydroxytryptophan for 8 weeks reduced depression scores about as much as a med, and 73% responded (no placebo group).Read the study on PubMed (23380314) →
- In 50 elderly adults with depression, 100 mg of levo-5-hydroxytryptophan plus dihydroergocristine for 60 days significantly improved mood and mental performance, while placebo showed no change.Effects of a levo-5-hydroxytryptophan-dihydroergocristine combination on depression and neuropsychic performance: a doub…
- In 48 school-age children with recurring headaches and sleep problems, 5-hydroxytryptophan improved headaches and some sleep disturbances compared with placebo in a double-blind crossover trial.Headache in association with sleep disorders in children: a psychodiagnostic evaluation and controlled clinical study--L…
- In 47 people with major depression who had not responded to two or more tricyclic meds, L-5-HTP did not improve depression, while the MAO inhibitor tranylcypromine helped about half of them.Read the study on PubMed (3146891) →
- In 38 women with premenstrual tension and 38 symptom-free controls, vitamin B6 given in a double-blind crossover during the luteal phase did not significantly improve premenstrual symptoms compared with placebo.Platelet serotonin uptake and effects of vitamin B6-treatment in premenstrual tension.
- In 31 adults with chronic headache, 400 mg daily of 5-hydroxytryptophan for two months reduced headache frequency and severity more than placebo, though not significantly, and about 48% had over a 50% reduction in symptoms.Serotonin precursors in chronic primary headache. A double-blind cross-over study with L-5-hydroxytryptophan vs. placebo…
- In a double-blind trial of 30 depressed patients, 5-HTP combined with benserazide worked no differently than imipramine, though it caused more stomach side effects.The treatment of depression with L-5-hydroxytryptophan versus imipramine. Results of two open and one double-blind study…
- In a double-blind study of 30 hospitalized patients with endogenous depression, adding l-5-hydroxytryptophan to the monoamine oxidase inhibitor nialamide gave fuller recovery and faster onset than nialamide alone.5-Hydroxytryptophan (5-HTP) and a MAOI (nialamide) in the treatment of depressions. A double-blind controlled study.
- In 23 male submariners on a 3-month patrol, 0.5 mg daily vitamin B6 did not change mood depression compared with placebo, and mood scores did not track vitamin B6 status.Decreased vitamin B-6 status of submariners during prolonged patrol.
- In 19 obese women taking 8 mg per kg of 5-HTP daily for 5 weeks, mood scores did not change, although appetite fell and weight was lost.The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects.
- In 12 adults with coeliac disease and depressive symptoms, 80 mg of daily oral vitamin B6 for 6 months lowered depression scores on a personality test, after gluten withdrawal alone had not changed them.Reversal of psychopathology in adult coeliac disease with the aid of pyridoxine (vitamin B6).
- In one child with Lesch-Nyhan syndrome given 5-HTP or placebo in a double-blind design over about 14 weeks, 5-HTP reduced involuntary movements and caused sedation but did not improve mood or reduce self-harm.Double-blind clinical trial of 5-hydroxytryptophan in a case of Lesch-Nyhan syndrome.
- In elderly people taking 2 mg of vitamin B6 daily for one year, psychological well-being scores improved slightly compared with placebo.Vitamin B6 status of Finnish elderly. Comparison with Dutch younger adults and elderly. The effect of supplementation.
- In normal healthy subjects, a single intravenous infusion of L-5-HTP produced a clear elevation of mood that followed a three-phase course, and a double-blind part confirmed the effect was not due to placebo.Intravenous L-5-hydroxytryptophan in normal subjects: an interdisciplinary precursor loading study. Part II: profile of …
- In patients who did not respond to tricyclic meds, 5-HTP was ineffective in an open comparison, while tranylcypromine helped 26 of 45 patients.Tranylcypromine in depression resistant to cyclic antidepressions.
- A single 200 mg oral dose of 5-hydroxytryptophan produced a larger rise in serum cortisol in patients with depression who had attempted suicide and in those with bipolar depression, and the size of the rise tracked depression severity; this was a lab challenge, not a mood improvement test.Effect of 5-hydroxytryptophan on serum cortisol levels in major affective disorders. II. Relation to suicide, psychosis,…
- In 86 pregnant women with moderate nausea and vomiting, adding 3 weeks of mindfulness-based therapy to pyridoxine (40 mg daily) and medical care reduced anxiety and depression more than pyridoxine and medical care alone, and the gains held at 1 month; the benefit is attributed to the therapy, since both groups took pyridoxine.A RCT of psychotherapy in women with nausea and vomiting of pregnancy.
- In an open-label study of 46 women with mild to moderate anxiety, a saffron, ashwagandha, tryptophan and vitamin B6 supplement taken for 12 weeks lowered anxiety scores, though there was no control group and the lockdown may have influenced results.Effectiveness of a Saffron and Withania Supplement on Mood in Women With Mild-to-Moderate Anxiety During the COVID-19 Lo…
- In an open-label pilot of 15 women whose depression did not respond to an meds, 8 weeks of 5-hydroxytryptophan (100 mg twice daily) plus creatine lowered depression scores by 60% on average.An Open-Label Pilot Study of Combined Augmentation With Creatine Monohydrate and 5-Hydroxytryptophan for Selective Serot…
- In an open trial, 14 hospitalized depressed patients took 150 mg of 5-hydroxytryptophan by mouth daily for seven days, and seven of them had mild or moderate improvement in depressive symptoms.Measurement of 5-hydroxyindole compounds during L-5-HTP treatment in depressed patients.
- In 10 children with bipolar spectrum disorder, an 8-week open-label multinutrient supplement was well tolerated and raised blood vitamin B6 levels, with open-label mood outcomes described as encouraging.Nutritional and safety outcomes from an open-label micronutrient intervention for pediatric bipolar spectrum disorders.
- In nine schizophrenia patients with minor depression, 150 mg of pyridoxine daily for 4 weeks markedly improved depression in two of them.[Antidepressive effect of pyridoxine (vitamin B6) in neuroleptic-treated schizophrenic patients with co-morbid minor dep…
- In an open trial of 7 new patients with depression related to Parkinson's disease, 6 improved after taking oral 5-hydroxytryptophan, and spinal fluid levels of the serotonin marker 5-HIAA rose in the three patients retested.The relationship of serotonin to depression in Parkinson's disease.
- In 3,362 Iranian adults, lower dietary vitamin B6 intake was linked to higher odds of depression and anxiety, most clearly in women; this is an association and does not prove that more vitamin B6 prevents these conditions.Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: A large cross-sec…
- In a retrospective review of 240 children with epilepsy taking levetiracetam, those also taking vitamin B6 were less likely to stop the drug because of behavior and mood side effects, and many who stayed on it reported better behavior with B6.Vitamin B6 decreases the risk of levetiracetam discontinuation in children with epilepsy: A retrospective study.
- In a large national survey (NHANES 2005-2014), vitamin B6 intake was only trivially associated with depression after adjusting for confounders, so no meaningful link was found.Associations between vitamin intake and depression severity: A cross-sectional analysis of NHANES 2005-2014.
- In a 1978 Russian study of 48 adults with depression, pyridoxine (vitamin B6) treatment produced a positive effect on depressive symptoms, along with higher noradrenaline excretion.[Effect of pyridoxine on the psychopathology and pathochemistry of involutional depressions].
- In 26 healthy people without depression, intravenous 5-hydroxytryptophan given in 51 infusions after a peripheral decarboxylase inhibitor produced a measurable mood elevation that tracked changes in growth hormone levels.Intravenous L-5-hydroxytryptophan in normal subjects: an interdisciplinary precursor loading study. Part 1: Implications…
- In 13 patients with treatment-resistant obsessive-compulsive disorder, adding 5-hydroxytryptophan to an existing serotonin reuptake inhibitor and pindolol regimen did not reduce obsessive-compulsive symptoms.Sequential administration of augmentation strategies in treatment-resistant obsessive-compulsive disorder: preliminary f…
- This abstract is a conceptual discussion of serotonin deficiency in depression and reports no trial results for 5-HTP, so it gives no evidence of a mood effect.A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxyt…
- In a 1976 study of non-depressed adults, an intravenous infusion of a soluble form of 5-hydroxytryptophan, given with a decarboxylase blocker, produced a reproducible mood elevation lasting up to four hours in 34 of 35 experiments, along with raised growth hormone and prolactin.Mood elevation and pituitary stimulation after i.v. l-5-HTP in normal subjects: Evidence for a common serotoninergic mec…
Review Totals and Summary
Members Only1,953 reviews · 87% positive
Buyers of Thorne 5-HTP capsules are mostly positive, with sleep and mood the main reasons for praise. Across the stores it carries about 1213 ratings, and 91% of the starred reviews give 4 or 5 stars. **What buyers say it did for them:** Sleep is the biggest theme. People describe falling asleep more easily and staying asleep longer. One says "I have been able to sleep through the night and wake up rested." Another says it "magically wards off bad dreams 95% of the time." Some took it with other products, such as magnesium glycinate or Thorne's PharmaGABA, so the credit may be shared. Mood comes next. Buyers mention steadier moods, a lift in low mood, and more energy with "no mid-afternoon grogginess or slump anymore." One postpartum buyer says it helped them avoid needing a higher a med dose. A few use it to cut hunger or food cravings. One says "I use it to reduce hunger and boost my mood." **What they complain about:** Complaints are few. One buyer found it only "marginal" as a sleep aid. Another reported mixed results, with a mild improvement in relaxation that was "not an immediate or dramatic effect." That reviewer also cautions that supplements like this can affect brain chemistry and that results vary. The one 1-star review is about the formula, not the effect: the buyer did not want the added B6 because they already take it. The store pages show some 1- and 2-star ratings with no written text, so the reasons behind them are unknown. **Taste, smell, pill size or form:** The reviews and store summaries say nothing about taste, smell or pill size. One reviewer calls it "easy to take as part of a routine." Only the capsules are covered here. Reviews of other forms of the product were left out. **Value for money:** Nobody talks about price. One buyer values the product because few brands make 5-HTP, saying "Not so many brands actually do 5-HTP." Others praise Thorne's quality and say they have used its products for years. One calls the ingredients "quality ingredients." **Who it seems to suit and who it did not:** It seems to suit people with sleep problems, such as waking in the night or having bad dreams, and people who want steadier mood. Some buyers take it alongside other medication or meds, and one says they need to maintain serotonin levels because of other meds. Couples have used it together. It suited people less if they already take B6 separately, since the capsules contain it, or if they expect a quick, strong effect. Another buyer likes the B6 and says it is "necessary for optimum results." One buyer has only just started and is still testing it.
Biohacker Summary
Members Only6 of 10 recommend it
Only three of the ten panelists spoke about 5-HTP, the main ingredient, and all three recommend it. They give different reasons: one says it is a precursor to serotonin that can help lower anxiety or depression symptoms, one recommends it for appetite control through its effect on serotonin and hunger, and one recommends it for reversing damage from EMF exposure. None of them gave a dose, a preferred form, or anything to pair it with, and none voiced a caution or said they stopped. Vitamin B6 is a smaller ingredient in this product, and the panel is split on it: some value it for melatonin, nerve health and hormone balance, while two warn against synthetic forms or over-supplementing because of nerve damage.
See all 8 biohackers →Hide the biohackers
Dr. Mark Hyman · 5-Hydroxytryptophan · recommends
- Lists 5-hydroxytryptophan, or 5-HTP, as a serotonin precursor that can help lower anxiety or depression symptoms.
- Optimized a child's nutrient status with vitamin B6, as the child had low B6 levels.
- Recommends vitamin B6 with folate and B12 as supplements with strong evidence for PMS.
- Believes that if functional testing is done to replete deficiencies like vitamin D and B12 before someone stops their medication, withdrawal symptoms can be completely eliminated.
- States that Vitamin B6, at 50 to 100, is important for estrogen metabolism.
- Recommends Vitamin B6 to support histamine metabolism and gave it to a patient two times a day to help her body break down histamine.
- Dr. Hyman recommends vitamin B6 for easing PMS symptoms, stating it is important for estrogen metabolism.
- Advises moving away from some over-the-counter gummy vitamins due to their high sugar content, which can lead to kids consuming a mouthful of sugar.
- Dr. Hyman highlights the importance of B12, B6, and folate, noting that high homocysteine levels, which indicate inadequate function of these B vitamins, are associated with high blood pressure and diabetes in pregnancy.
- Notes that deficiencies in nutrients like vitamin B6 can cause low magnesium.
- Recommends B6 as a methylating vitamin needed for detoxification.
- Discusses the conversion of tryptophan into 5-hydroxytryptophan and then into serotonin, the happy mood chemical.
Ben Greenfield · 5-Hydroxytryptophan · recommends
- He recommends Thorne 5-Hydroxytryptophan for reversing damage from EMF exposure.
- Recommends Vitamin B6 for the conversion of tryptophan to serotonin and then melatonin in the pineal gland.
- Lists vitamin B6 as a vitamin that, when combined with others, has a neuroprotective effect on the brain.
- Leland ensures adequate Vitamin B6 for patients to optimize endogenous melatonin production.
- Ben recommends HIYA Kids Multivitamin as a pediatrician-approved, superpowered chewable multi that is zero sugar, non-GMO, vegan, dairy-free, allergy-free, gelatin-free, and nut-free, formulated with 12 organic fruits and veggies and 15 essential vitamins and minerals.
- Warns that most typical children's vitamins are basically candy in disguise, containing two teaspoons of sugar, unhealthy chemicals, and gummy junk that growing kids should never eat.
- Ben mentions that tryptophan and vitamin B6 are necessary to produce melatonin.
- States that up to 85% of the vitamin B6 made in the body can be produced by species in the gut, highlighting the gut's role as a 'small pharmacy' for vitamin production.
- States that they use some vitamin B6.
- Explains that Vitamin B6 (P5P) helps with about 30 of magnesium's enzymatic reactions, including serotonin and dopamine manufacturing, and is involved in the absorption of magnesium.
- Ben recommends Thorne Vitamin B Complex for healing nerve damage.
- Uses 200mg of Thorne 5-Hydroxytryptophan, a serotonin precursor that pairs particularly well with GABA for sleep enhancement and can also decrease nighttime carbohydrate cravings.
Thomas DeLauer · 5-Hydroxytryptophan · recommends
- Recommends 5-HTP (5-hydroxytryptophan) for appetite control, explaining it's a precursor to serotonin and acts on specific brain areas correlated with hunger, leading to reduced calorie consumption.
- Recommends ensuring adequate vitamin B6 intake, as it is a required cofactor for cells to use absorbed magnesium and improves central nervous system relaxation when combined with magnesium.
- Recommends vitamin B6 to support GABA production and find balance for mental clarity.
- Mentions B12 as a critical B vitamin for reducing homocysteine.
- Notes that depending on one's diet, adding a good multivitamin might be beneficial, specifically recommending a methylated multivitamin for better absorption and utilization.
- Says his kids love taking Hiya multivitamins because they are sweetened with monk fruit and have no sugar, making it a fun ritual for them.
- Thomas DeLauer, a dad of two young kids, recommends Hiaa Kids Multivitamins as a fun and beneficial chewable multivitamin, sweetened with monk fruit, that helps establish a good routine for kids.
- Warns against taking synthetic Vitamin B6 (pyridoxine or pyridoxine HCL) because it can cause peripheral neuropathy and clogs B6 receptors for a long time.
- Says that while he's not the biggest fan of giving kids a bunch of supplements, he understands his kids don't always eat everything he wants them to, and Hyatt multivitamins help them get additional vitamins. He also says his kids love them and he probably eats more of them than his kids do.
- Discusses that Vitamin B6 is beneficial for eyesight and can reduce the risk of advanced macular degeneration, likely by helping to break down homocysteine which can damage eye vessels.
- Notes that the multivitamin he takes uses methylcobalamin for B12, which he considers superior to cyanocobalamin, a cheap shortcut.
Dr. Eric Berg · Vitamin B6 · warns
- Dr. Berg lists pyridoxine hydrochloride as a synthetic vitamin to avoid.
- Recommends taking the active form of vitamin B6, pyridoxal-5-phosphate (P5P), for its benefits to the nervous system, including building the myelin sheath and protecting sensory nerve integrity.
- Notes that Vitamin B6 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
- States that high vitamin B6 levels can be linked to peripheral neuropathy.
- Mentions vitamin B6 as a required cofactor for Vitamin D to be properly absorbed and used by the body.
- States that Vitamin D needs K2, magnesium, zinc, B6, boron, and even vitamin A to do its job, emphasizing that vitamins rarely work alone.
- Recommends P5P as the active form of vitamin B6, advising against pyridoxine HCl which is inactive and may not convert properly due to genetic issues.
- Warns that unconverted vitamin B6 can accumulate in the body and affect the nervous system, worsening nerve pain, especially if the liver is sluggish, bile is insufficient, or glutathione is low. He advises not to exceed 50 mg per day.
- Mentions that if one doesn’t have enough vitamin B6, it may seem that magnesium is not working.
- Mentions that vitamin B6 is necessary for magnesium to get into cells.
Dave Asprey · Vitamin B6 · neutral
- Mentions Vitamin B6 as playing a role in methylation pathways.
- Warns that the synthetic form of vitamin B6 found in almost all multivitamins and energy drinks binds to B6 receptors for a thousand days, making them unavailable for the beneficial form.
- Says they would take a bunch of their Wild Lights Vitamin B6 if they had to eat almonds, to try and pass them.
- Warns about formulating with Vitamin B6.
- Identifies P5P, a bioactive form of vitamin B6, as a great cofactor for melatonin production, helping the body naturally produce the hormone.
- Recommends feeding the tryptophan pathway with vitamin B6, as it is depleted by birth control and its depletion can lead to depression.
- Mentions P5P in the context of epigenetic alterations, comparing it to vitamin B6.
- Recommends supplementing with Vitamin B6 if homocysteine levels are high, indicating a methylation issue or B12/folate deficiency.
Siim Land · Vitamin B6 · neutral
- Mentions that insufficient vitamin B6 can raise prolactin levels.
- Recommends B12 for vegans, noting it is a standard vitamin found in animal products.
- Is experimenting with serine plus vitamin B6 to impact homocysteine levels, a mechanistic hypothesis he is testing.
- Takes 1 gram of Vitamin B6 from DoNotAge in the morning for longevity.
- Mentions vitamin B6 as another example where the principle of metabolic conversions from plant to animal forms applies, with genetic variations affecting the ability to get B6 from plant foods.
Andrew Huberman · Vitamin B6 · warns
- Does not supplement B6 due to evidence that overs-supplementing vitamin B, especially B6, is problematic because of peripheral nerve damage.
- Notes that some people are exploring the use of P5P, a metabolite of vitamin B6 known to suppress prolactin, as a way to buffer the post-MDMA crash, though there are no human data yet.
- Recommends P5P, which is vitamin B6, as a dopamine agonist to help with low drive and motivation.
- Described how some people take vitamin B6 to reduce prolactin levels and thereby reduce the duration of the refractory period, but he is not suggesting anyone do this.
- Mentions Vitamin B6 as a mild prolactin inhibitor.
- Huberman states that he used to take a couple hundred milligrams of vitamin B6 after major events to offset the post-achievement low, noting it seemed to have a positive effect, but advises caution for those with diabetic neuropathy.
- Notes that some people are exploring the use of P5P, a metabolite of vitamin B6 known to suppress prolactin, as a way to buffer the post-MDMA crash, but there are no human data yet.
- He mentions that B6 and NMN are where the Krebs cycle starts to kick in, and all B vitamins basically run that entire circle.
Dr. Rhonda Patrick · Vitamin B6 · recommends
- Dr. Patrick states that people with a specific gene polymorphism in the NPF3 gene, which affects vitamin B6 levels, may need to increase their dietary intake of B6 and/or supplement with vitamin B6.
- Vitamin B6 can suppress the production of Advanced Glycation End products.
- Dr. Rhonda Patrick explores high-dose vitamin B6.
- Notes that very high doses of vitamin B6 can overcome a specific mutation in the ornithine aminotransferase enzyme, preventing progressive blindness.
RAL Summary
Members OnlyTier 4 for Mood
Reviews are strongly positive (87% of 1963), and most human studies of 5-hydroxytryptophan show some mood benefit [1][2]. The tier drops to 4 because the studies disagree, with the largest recent placebo trial finding no benefit [5], and because several of our biohacker panel warn against it.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 26 of the 81 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system
Combine with: For mood support, 5-HTP pairs well with vitamin B6 (as P5P), which is needed to convert 5-HTP to serotonin, along with magnesium glycinate, vitamin D3 and omega-3 fish oil (EPA/DHA). Saffron extract or L-theanine can add emotional balance and calm. If the real goal is male hormone support, consider a different stack of zinc, vitamin D3, magnesium, boron, ashwagandha (KSM-66) and tongkat ali or fenugreek, and test levels with a clinician. Do not combine 5-HTP with meds, meds, MAOIs, St. John's Wort or other serotonergic drugs because of the risk of serotonin syndrome. Consult a healthcare provider before use.
Possible side effects: No major side effects reported.
Supplement Facts
Vitamin B6 6.8 mg · 5-Hydroxytryptophan 100 mg
| Vitamin B6 | 6.8 mg | |
| 5-Hydroxytryptophan | 100 mg | † |
Other ingredients: Microcrystalline Cellulose, Hypromellose (derived from cellulose) capsule, Leucine, Silicon Dioxide.
Directions: Take 1-2 capsules three times daily or as recommended by your health-care practitioner.
Label source: Reverseagelab · Report a label change
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- Supplements for Stress and Anxiety Relief: What the Evidence SupportsArticle · Oct 26, 2026
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Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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