Over the years, I’ve tried countless strategies to stay in a calorie deficit without feeling like I’m constantly battling hunger. But after reading up on 5-HTP—a supplement claimed to reduce appetite, especially for carbs—I decided to run a six-week experiment to see if it worked.
The results? A complete game-changer. I started at 92kg (202.8 lbs) and dropped to 87kg (191.8 lbs) in just six weeks. The craziest part? I barely felt hungry. Normally, when I’m cutting and eating around 1,800 calories per day, I’ll get mid-afternoon hunger pangs, crave apples, and fight the urge to over shop when at the supermarket. But with 5-HTP, that just didn’t happen. Most days, I had to remind myself to eat, which has never happened to me before on a shred.
What is 5-HTP?
5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid that helps the body produce serotonin—a neurotransmitter responsible for regulating mood, appetite, and sleep. It’s derived from the seeds of Griffonia simplicifolia and is often used as a supplement to increase serotonin levels in the brain.
Research suggests that higher serotonin levels help suppress appetite, particularly cravings for carbohydrate-heavy foods. This is because serotonin plays a key role in satiety, signalling to the brain that you’re full sooner than you normally would be.
Dosing & How I Took It
I started with 100mg per day in the first week, taken with my morning protein shake. Honestly? I didn’t notice any change. I was still feeling my usual hunger pangs, especially mid-afternoon, and the urge to go over my calorie target was still there.
In week two, I bumped up my dosage to 300mg per day—200mg in the morning and 100mg in the afternoon. This was when everything changed. My appetite plummeted, and for the rest of the experiment, I found it incredibly easy to stay at 1,800 calories per day.
On some days, I skipped taking 5-HTP to see what would happen. Sometimes I still wasn’t hungry, but on other days, I could feel the difference. I also tried 400mg per day (200mg morning & 200mg evening), but I didn’t notice any extra benefit, so I stuck to 300mg per day for the rest of the trial.
Clinical Effective Dosage
Research on 5-HTP suggests that doses of 300-750mg per day can significantly reduce appetite and promote weight loss by increasing satiety. One study found that participants taking 750mg per day ate fewer calories and lost more weight compared to those on a placebo.
That said, everyone responds differently, and higher doses aren’t always better. In my case, 300mg per day was enough to completely suppress hunger while maintaining my training volume.
Training & Performance While Taking 5-HTP
During this experiment, I was training 5-6 hours per week for my first Men’s Pro HYROX event (March 2025), following my own strength-endurance programme. Normally, when I’m in a calorie deficit, I’ll experience some fatigue, mood swings, and hunger cravings, especially in the afternoon.
But with 5-HTP? None of that happened.
I had no mid-afternoon hunger signals, no irritability, and no desire to snack on apples (which I’d usually rely on for satiety). Even after eating carbs, I felt full much quicker than normal—which is exactly what the research claims should happen.
5-HTP and Depression—A Word of Caution
Because 5-HTP increases serotonin levels, it’s sometimes marketed as a natural remedy for depression, anxiety, and mood disorders. Some studies suggest that 5-HTP supplementation can help improve mood in people with mild to moderate depression, as serotonin plays a key role in emotional well-being.
However, if you’re currently taking SSRIs (Selective Serotonin Reuptake Inhibitors)—which are common antidepressants like Prozac, Zoloft, or Lexapro—you should NOT take 5-HTP unless advised by your doctor.
Combining 5-HTP with SSRIs can lead to a dangerous condition called serotonin syndrome, which occurs when serotonin levels become too high in the brain. Symptoms include confusion, rapid heart rate, high blood pressure, and even seizures, so this is not something to take lightly.
If you’re considering 5-HTP for mood support, speak to a doctor first, especially if you’re already on any kind of antidepressant or serotonin-affecting medication.
Final Verdict: Should You Take 5-HTP for Appetite Suppression?
For me, 5-HTP was a complete game-changer. I lost 5kg (11 lbs) in 6 weeks while feeling zero hunger on 1,800 calories per day. I had no cravings, no mood swings, and no urge to overeat—even while training hard.
If you struggle with appetite control or intense carb cravings, 5-HTP might be worth trying. But start with a low dose (100-200mg per day), assess how your body responds, and don’t go over 300-400mg per day unless advised otherwise.
And most importantly—if you’re on any medication that affects serotonin, speak to your doctor first.
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Frequently Asked Questions
What are the benefits of taking 5-HTP?
Supplementing with 5-HTP may help elevate serotonin levels, potentially improving mood, enhancing sleep quality, and aiding in weight management by increasing feelings of fullness. Some studies suggest it can be as effective as certain antidepressants for mild-to-moderate depression. Additionally, 5-HTP might assist in reducing the frequency of migraines and alleviating symptoms of fibromyalgia.
How should I take 5-HTP for the best results?
Based on my experience, I found that starting with a lower dose and then adjusting as needed worked well. I began with 100 mg per day in the first week but didn’t notice much change. In the second week, I increased to 300 mg per day—200 mg in the morning and 100 mg in the afternoon—which significantly suppressed my appetite. It’s crucial to find what works best for you, so consider starting with a lower dose and monitor how your body responds. Always consult with a healthcare provider to determine the best regimen for your needs.
Are there any side effects associated with 5-HTP?
In my six-week experiment with 5-HTP, I took up to 300 mg per day and didn’t experience any of the commonly reported side effects like nausea, headaches, or digestive issues. However, it’s important to note that individual responses can vary. Some people might experience side effects such as nausea, heartburn, gas, feelings of fullness, and rumbling sensations. At high doses, serotonin syndrome, a dangerous condition caused by too much serotonin in the body, could develop. Always start with a lower dose to assess your tolerance and consult with a healthcare professional before beginning any new supplement.
How should I take 5-HTP for the best results?
The optimal dosage of 5-HTP can vary based on individual needs and the condition being addressed. For mood enhancement, doses between 50 to 100 mg, taken 1-3 times daily, are common. For sleep support, a single dose of 100 to 300 mg about 30 minutes before bedtime is typical. It’s crucial to start with the lowest possible dose to assess tolerance and adjust as needed. Always consult with a healthcare provider to determine the best regimen for you.
Can I take 5-HTP with other medications?
Caution is essential when combining 5-HTP with other medications, especially those that influence serotonin levels, such as antidepressants (SSRIs, MAOIs), certain pain medications, and migraine treatments. Combining these can increase the risk of serotonin syndrome. Always consult with a healthcare professional before adding 5-HTP to your regimen if you’re on any medications.
Is 5-HTP safe for long-term use?
The long-term safety of 5-HTP supplementation isn’t well-established due to limited research. Some concerns include potential serotonin depletion in the body and interactions with other neurotransmitter systems. It’s advisable to use 5-HTP for short periods unless under the guidance of a healthcare professional.
Can 5-HTP help with weight loss?
Absolutely, in my case, 5-HTP was a game-changer. Over six weeks, I lost 5 kg (about 11 lbs) without experiencing hunger pangs. 5-HTP seemed to suppress my appetite, making it easier to maintain a calorie deficit. Research suggests that 5-HTP can promote weight loss by increasing feelings of fullness, leading to reduced calorie intake. However, it’s essential to combine supplementation with a balanced diet and regular exercise for the best results.
Does 5-HTP improve sleep quality?
While my primary goal was appetite suppression, I did notice an improvement in my sleep quality during the experiment. 5-HTP can enhance sleep by increasing serotonin, which the body converts into melatonin—a hormone that regulates sleep-wake cycles. Taking 5-HTP before bedtime may help you fall asleep faster and enjoy a more restful sleep. However, individual responses can vary, so it’s important to find the right dosage for you.
Are there natural sources of 5-HTP?
While 5-HTP is not found in significant amounts in foods, it is derived from the seeds of an African plant called Griffonia simplicifolia, which is the primary source for commercial supplements. Eating foods rich in tryptophan can support the body’s natural production of 5-HTP, but the effect is limited.
Why was 5-HTP banned in the past?
5-HTP itself was never banned. However, in 1989, tryptophan supplements were linked to an outbreak of eosinophilia-myalgia syndrome (EMS) due to contamination, leading to their removal from the market. Since then, 5-HTP supplements have been considered safe when produced by reputable manufacturers, but it’s always wise to choose high-quality products and consult with a healthcare professional before use.
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