5-HTP and melatonin often show up side by side, but they do different jobs. Melatonin is a hormone your brain makes in response to darkness, and it helps with the timing of your internal clock and with sleep. 5-HTP is a building block your body uses to make serotonin, a messenger involved in mood. Here is how they differ, and which one fits what you are looking for.
Key takeaways
- Melatonin helps with sleep timing; 5-HTP sits earlier in the same pathway, as a building block for serotonin.
- For jet lag, research summarized by NCCIH suggests melatonin may help. NCCIH adds that people with epilepsy or on blood thinners need medical supervision when taking melatonin, and that 2015 sleep-medicine guidelines recommend against melatonin for people with dementia.
- 5-HTP+ is made to support a healthy mood balance.*
- On an antidepressant, carbidopa or any other serotonin-affecting medication? Ask your healthcare professional before using 5-HTP; a 2020 review of 5-HTP notes that serotonin syndrome “results from antidepressant medications.”
How is 5-HTP different from melatonin?
Melatonin is a hormone that helps with the timing of your sleep-wake cycle. 5-HTP is a building block the body uses to make serotonin, and the body can later convert serotonin into melatonin. Because serotonin is involved in mood, 5-HTP products such as 5-HTP+ are made for mood support, while melatonin is used for sleep timing. Neither is a knockout switch, and more is not always better.
5-HTP vs. melatonin: which fits your routine?
If jet lag from occasional travel is your main concern, melatonin may be the more direct fit. If your goal is support for a healthy mood balance and occasional stress, 5-HTP may make more sense. Try one product at a time, follow the label, and notice how you feel. If you take an antidepressant, carbidopa or another medication that affects serotonin, ask your healthcare professional before using 5-HTP; a 2020 review of 5-HTP notes that serotonin syndrome “results from antidepressant medications.”
When should you take 5-HTP?
Follow the label of the product you use. The 5-HTP+ label says two capsules once a day, 20-30 minutes before a meal with an 8 oz glass of water, so you can pair it with whichever meal suits your day. Consistency matters more than chasing a perfect minute, so choose a time you can repeat.
For a simple option, CuraMyHealth 5-HTP+ gives 200 mg of 5-HTP from Griffonia simplicifolia seed per two-capsule serving, to support a healthy mood balance; it may also help reduce occasional stress and tension.* It is third-party tested, every batch. The 5-HTP+ label says: “Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement.” A 2020 review of 5-HTP (Maffei, International Journal of Molecular Sciences) notes that serotonin syndrome “results from antidepressant medications” and that “Excessive 5-HTP generates serotonin syndrome.” The same review says that combining 5-HTP with a peripheral decarboxylase inhibitor, such as carbidopa, “may cause psychopathological side effects, like acute anxiety.” If you take an antidepressant, carbidopa or another medication that affects serotonin, ask your healthcare professional before using 5-HTP+. For the product details, read our 5-HTP+ spotlight.
Can You Take 5-HTP and Melatonin Together?
They do different jobs, so if you use both, start one at a time and follow each label. Check every label first: our sleep formulas Restful Night+™ and Night Balance+™ already contain both 5-HTP and melatonin, so do not add a second 5-HTP or melatonin product to them, and do not take 5-HTP+ together with Restful Night+ or Night Balance+. The Restful Night+ label also says not to combine it with alcohol or other sleep aids, and not to drive or operate machinery within 8 hours after use. If you take any medication, check with your doctor before using 5-HTP or melatonin. NCCIH says people with epilepsy and those taking blood thinner medications “need to be under medical supervision when taking melatonin supplements,” and that 2015 American Academy of Sleep Medicine guidelines recommend against melatonin use by people with dementia.
Do They Work the Same Way?
No. Melatonin acts on the timing of your body clock. 5-HTP is a raw material your body uses to make serotonin. Take it consistently at the labeled serving, and talk with your healthcare provider about how it fits.
Is One Safer Than the Other for Long-Term Use?
NCCIH says short-term use of melatonin supplements appears to be safe for most people, but information on long-term safety is lacking. For 5-HTP, follow the label, never stack 5-HTP products, and read our guide to 5-HTP side effects. If you find yourself relying on either one for months, talk with your healthcare provider.
Frequently asked questions about 5-HTP vs. melatonin
Which is better for jet lag?
Melatonin. NCCIH notes research suggesting melatonin supplements may help with jet lag. NCCIH also says people with epilepsy and those taking blood thinner medications “need to be under medical supervision when taking melatonin supplements,” and that 2015 American Academy of Sleep Medicine guidelines recommend against melatonin use by people with dementia. If you take any medication, check with your doctor first.
Can I take 5-HTP in the morning?
Yes. The 5-HTP+ label does not set a time of day: two capsules once a day, 20-30 minutes before a meal. Pick one time and keep it consistent.
What is 5-HTP+ made for?
5-HTP+ is made to support a healthy mood balance, and it may help reduce occasional stress and tension.* If sleep is your main concern, talk to your healthcare provider.
What else affects sleep timing?
Light does: NCCIH notes that being exposed to light at night can block melatonin production. Keep a consistent bedtime, and if sleep stays poor, talk to your doctor.
Are there medications I should not combine with 5-HTP?
Antidepressants and other serotonin-affecting medications, and carbidopa. A 2020 review of 5-HTP notes that serotonin syndrome “results from antidepressant medications,” and that combining 5-HTP with a peripheral decarboxylase inhibitor, such as carbidopa, “may cause psychopathological side effects, like acute anxiety.” Check with your doctor before combining 5-HTP+ with any prescription.
Related reading from our Wellness Hub
- 5-HTP: Meet 5-HTP+ for Healthy Mood Balance
- 5-HTP Side Effects: What to Know Before You Start 5-HTP+
- How to Increase Serotonin Naturally: Food, Light and Movement
Sources
- NCCIH: Melatonin: What You Need To Know (updated May 2024)
- Maffei ME. 5-Hydroxytryptophan (5-HTP): natural occurrence, analysis, biosynthesis, biotechnology, physiology and toxicology. Int J Mol Sci. 2020
Individual results vary.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
