Some early studies suggest that 5-HTP could help with sleep.
One small study with 20 adults showed that 5-HTP might shorten the time it takes to fall asleep (this is called "sleep latency").6 However, this research was conducted in a very small sample.6 On top of this, these effects were found to be short-lived.6 As a result, further research in larger populations is needed to confirm whether there is a real effect of 5-HTP on sleep.6
A study conducted in Singapore explored whether 5-HTP supplementation could improve sleep quality in older adults, considering the well-established importance of sleep for overall health and the growing evidence linking gut health to sleep.7 Thirty adults participated in the 12-week trial, with one group receiving a daily 5-HTP supplement and a control group receiving no supplement. Participants’ sleep was carefully monitored using both sleep trackers and questionnaires, and researchers also assessed blood serotonin levels and gut health.7
The results indicated that – compared to the placebo group – 5-HTP appeared to improve subjective global sleep scores, gut microbiota diversity, and the relative abundance of SCFA-producing bacteria, particularly among participants who had reported pre-existing sleep difficulties.7 However, 5-HTP had minimal impact on participants who reported already being ‘good’ sleepers.7