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5-HTP is a chemical that’s naturally found in the body, but evidence suggests that supplementing with it can help improve serotonin levels. By this logic, many believe that it may offer a range of neurological and physiological benefits when taken daily.
Before you can get started with your 5-HTP dosing routine, though, you need to address one important factor–when is the best time to take 5-HTP every day?
It’s different for everyone, but you can figure out when you should take 5-HTP in a few easy steps. We’ll discuss everything you need to know down below:
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Some areas of 5-HTP’s benefits have been well researched, while others still linger on a preliminary basis. Keep in mind that 5-HTP is regulated as a supplement in the U.S. and is therefore not intended to treat any specific condition.
Still, many people are convinced that supplementing with 5-HTP can lead to some impressive benefits. For instance, one study found that 5-HTP may help to suppress hormones that induce hunger, helping you suppress appetite and aiding in a healthy weight loss routine.
Several studies (1972, 1974, 1980, 2017) have also found that 5-HTP may help improve serotonin levels to help combat depression. Low serotonin levels have often been linked to the condition, and some evidence (1985, 1990, 1992) suggests that 5-HTP could symptoms caused by fibromyalgia.
Other research (1982, 1984, 1985) even suggests that it may have the ability to help manage migraines, also possibly due to it’s potential ability to increase serotonin.
Finally, some evidence suggests that 5-HTP may help improve sleep. For instance, one study found that 5-HTP combined with gamma-aminobutyric acid (GABA) decreased the amount of time it took for participants to fall asleep. The combination also improved sleep duration and quality compared to the placebo.
Much of this evidence relies on the combined benefits of 5-HTP and GABA, and it’s important to note that 5-HTP may affect all people differently. Read “5-HTP Benefits” to learn more.
There are many reasons you may choose to take 5-HTP, as well as many lifestyle factors that may impact when you can or should take your daily dosage. Some factors to consider when designing your dosing routine may include:
Most significantly, though, when you should take 5-HTP depends on why you intend to use it. Here are some guidelines that may help, but keep in mind that 5-HTP may not yet be proven to provide all of these benefits:
Yes, you can take 5-HTP in the morning. It is a supplement that helps increase serotonin levels and can be beneficial for mood, sleep, and appetite regulation.
Taking it in the morning may help improve your mood and energy levels throughout the day. However, it's essential to follow the recommended dosage and consult with a healthcare professional, especially if you're taking other medications or have any underlying health conditions.
5-HTP can be absorbed in about 30 minutes, but you may not reap the benefits instantaneously. Instead, it may take around two weeks of consistent dosing to start to feel the benefits of your new 5-HTP dosage routine.
People take between 150-800 mg of 5-HTP daily, sometimes divided into two or three daily doses. The average dose is around 100-200 mg up to three times daily.
We recommend you start with small doses and increase slowly as needed, allowing several days to evaluate the effects before changing your dosing routine. 5-HTP powder may make it easier to adjust your dosage, though this isn’t the most common dosing form. Talk to your doctor for help adjusting your wellness routine.
Read “5-HTP Dosage” to learn more about how much to take for different health benefits.
5-HTP can be taken either in the morning or at night, depending on the intended effect. Taking it in the morning may help with mood enhancement, while taking it at night can help improve sleep quality.
5-HTP can make you sleepy, especially if taken at higher doses or at night, as it helps increase serotonin levels which can promote relaxation and sleepiness.
To make 5-HTP more effective, consider taking it with a small amount of carbohydrates, as this can enhance its absorption. Additionally, ensure you maintain a balanced diet and manage stress levels.
For anxiety, the typical dosage of 5-HTP ranges from 50 to 100 mg, taken 1 to 3 times per day. However, it's important to consult with a healthcare provider to determine the best dosage for your specific needs.
The best time to take 5-HTP for depression can vary depending on individual needs and responses. Generally, it's recommended to take 5-HTP in the evening or before bedtime, as it can help improve sleep quality and reduce symptoms of depression.
However, some people may benefit from taking it in divided doses throughout the day. It's important to consult with a healthcare professional to determine the most appropriate timing and dosage for your specific situation.
5-HTP should not be mixed with other medications or supplements that increase serotonin levels, such as SSRIs, MAOIs, or other antidepressants, as this can lead to serotonin syndrome, a potentially dangerous condition.
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