What is the source of 5 hydroxytryptophan?

December 19, 2025 •

4 min read

The vast majority of commercially produced 5-hydroxytryptophan (5-HTP) supplements are derived from a single plant species, the African shrub Griffonia simplicifolia. While the human body naturally synthesizes 5-HTP from the essential amino acid tryptophan, this plant remains the primary source for supplements intended to boost serotonin levels.

Quick Summary

5-HTP is extracted primarily from the seeds of the African plant Griffonia simplicifolia for use in dietary supplements. The body also produces 5-HTP from tryptophan, a process that represents the rate-limiting step in serotonin biosynthesis. Commercial production depends heavily on botanical sources to provide the supplement form.

Key Points

Botanical Extraction: Most 5-HTP supplements are derived from the seeds of the African plant Griffonia simplicifolia.
Endogenous Synthesis: The body naturally creates 5-HTP as an intermediate in the conversion of the amino acid tryptophan to serotonin.
Not in Common Foods: You cannot get significant amounts of 5-HTP from your diet, even from foods rich in tryptophan.
Direct Precursor: As a supplement, 5-HTP more directly increases serotonin synthesis compared to tryptophan, as it bypasses a rate-limiting step.
Limited Sources: Aside from Griffonia simplicifolia, natural sources of 5-HTP like certain mushrooms or grasses contain only very small, non-commercial quantities.
Regulatory Caution: 5-HTP supplements are not regulated by the FDA and should be used with medical supervision due to potential side effects and interactions with medications.

The Botanical Source of 5-HTP Supplements

The most important source of 5 hydroxytryptophan for the dietary supplement industry is the seeds of the African plant Griffonia simplicifolia. This woody climbing shrub is native to West and Central Africa and has been used in traditional medicine for centuries. The seeds of this plant are naturally rich in 5-HTP, containing significantly higher concentrations than those found in any common food. Extracts from these seeds are processed to create the capsules, tablets, and powders sold to consumers as 5-HTP supplements.

The extraction process involves harvesting the seeds from the Griffonia simplicifolia plant.
These seeds are then subjected to extraction methods, often involving solvents like ethanol or methanol combined with water, to isolate the 5-HTP compound.
The extract is purified to ensure a high concentration of 5-HTP for supplement manufacturing.
This natural botanical sourcing is crucial because 5-HTP is not found in sufficient quantities in common dietary foods to have a significant effect on bodily levels when consumed normally.

The Body's Endogenous Production of 5-HTP

While the commercial supplement originates from a plant, the human body has its own internal process for generating 5-HTP. It is a natural byproduct of the metabolism of the essential amino acid L-tryptophan. This biosynthesis is a two-step process that eventually leads to the production of the neurotransmitter serotonin.

The Tryptophan-Serotonin Pathway

The journey begins with L-tryptophan, which must be obtained from the diet since the body cannot produce it on its own.

Conversion to 5-HTP: The first and rate-limiting step is the conversion of tryptophan to 5-HTP, which is catalyzed by the enzyme tryptophan hydroxylase (TPH).
Conversion to Serotonin: In the second step, 5-HTP is converted into serotonin (5-hydroxytryptamine, or 5-HT) by the enzyme aromatic L-amino acid decarboxylase.

Because the first step is the slowest, supplementing with 5-HTP can effectively bypass this limiting factor, leading to increased serotonin synthesis. Unlike tryptophan, 5-HTP can cross the blood-brain barrier without competing with other amino acids, making it a more direct precursor for central nervous system serotonin.

The Difference Between Tryptophan and 5-HTP

It's important to differentiate between tryptophan and 5-HTP, as they play different roles in the body's serotonin production. While both are precursors, their paths and bioavailability are distinct. The following table highlights the key differences:


Feature	L-Tryptophan	5-Hydroxytryptophan (5-HTP)
Source	Found in protein-rich foods (e.g., turkey, chicken, eggs, nuts) and as a supplement.	Commercially extracted from Griffonia simplicifolia seeds for supplements.
Conversion Step	Requires the enzyme tryptophan hydroxylase for conversion into 5-HTP (rate-limiting step).	Bypasses the rate-limiting step, allowing for more direct conversion to serotonin.
Blood-Brain Barrier	Competes with other amino acids for transport across the blood-brain barrier.	Crosses the blood-brain barrier more readily and does not face the same transport competition.
Primary Use	Precursor to multiple compounds including niacin (Vitamin B3) and serotonin.	Specifically directed towards the serotonin and melatonin biosynthesis pathway.
Speed of Action	Slower effect, as its availability for serotonin production is limited by dietary and metabolic factors.	Faster-acting due to its ability to bypass the rate-limiting conversion step.

Natural Sources Beyond the Primary Plant

While Griffonia simplicifolia is the most well-known source for commercial 5-HTP supplements, small amounts have been identified in other natural organisms, though not typically in quantities relevant for supplementation. For instance, low levels have been detected in some mushrooms, such as Boletus edulis, and certain types of grass. Additionally, the synthesis of 5-HTP can occur in various plants, fungi, and microbes through different biosynthetic routes. However, none of these are significant enough to serve as a reliable commercial or dietary source. Metabolic engineering techniques are also being explored to produce 5-HTP in microorganisms like E. coli as a sustainable alternative to botanical extraction.

Conclusion

The source of 5 hydroxytryptophan, particularly in the context of dietary supplements, is predominantly the seeds of the West African plant Griffonia simplicifolia. While the human body naturally produces this compound as a metabolic intermediate in the synthesis of serotonin from tryptophan, it does so in limited quantities. This dependence on a botanical source for supplements gives 5-HTP a distinct advantage over its precursor, tryptophan, for the purpose of rapidly boosting serotonin levels. This occurs because supplemental 5-HTP can more easily cross the blood-brain barrier and bypass the rate-limiting step of conversion that tryptophan must undergo. For individuals seeking to increase their serotonin levels through supplementation, the plant-derived form of 5-HTP is the most direct and effective route. Before taking any new supplement, consultation with a healthcare professional is strongly advised, especially if other medications are being taken.

What is the source of 5 hydroxytryptophan? A summary

Primary Commercial Source: The seeds of the African plant Griffonia simplicifolia are the principal source for manufacturing 5-HTP dietary supplements.
Endogenous Body Production: The human body produces 5-HTP from the essential amino acid L-tryptophan through an enzymatic conversion process.
Dietary Insufficiency: Common foods, even those high in tryptophan like turkey, do not contain significant amounts of 5-HTP.
Supplements vs. Tryptophan: Supplementing with 5-HTP is a more direct way to increase serotonin levels in the brain compared to supplementing with tryptophan, as it bypasses a rate-limiting step and avoids competition for transport across the blood-brain barrier.
Other Natural Occurrences: Minor quantities of 5-HTP can be found in other fungi and plants, but not at levels suitable for extraction or dietary impact.

Frequently Asked Questions

No, 5-HTP is not found in foods we eat in any appreciable amount. While the body can produce it from the amino acid tryptophan, which is found in foods like turkey, chicken, and eggs, consuming these foods does not significantly increase 5-HTP levels.

The primary African plant used for commercial 5-HTP extraction is Griffonia simplicifolia. Its seeds contain high concentrations of 5-HTP, which is then processed into dietary supplements.

The human body naturally produces 5-HTP from the essential amino acid L-tryptophan. This conversion is done by the enzyme tryptophan hydroxylase and is the rate-limiting step in serotonin synthesis.

Tryptophan is an amino acid found in food, while 5-HTP is the metabolic intermediate between tryptophan and serotonin. 5-HTP is considered a more direct way to increase serotonin levels via supplementation because it bypasses the rate-limiting conversion step and crosses the blood-brain barrier more easily.

5-HTP is often favored in supplements because it provides a more direct pathway to increase serotonin levels. It can cross the blood-brain barrier more readily than tryptophan, which must compete with other amino acids for transport.

While Griffonia simplicifolia is the major commercial source, small amounts of 5-HTP have been found in other organisms, including some mushrooms and certain types of grass. However, these are not typically used for supplement production.

5-HTP supplements can have side effects and interact with other medications, particularly antidepressants. It is essential to consult a healthcare provider before taking 5-HTP to ensure it is safe and appropriate for your health needs.