Where is 5-HTP found naturally?

January 9, 2026 •

2 min read

Most people are surprised to learn that significant amounts of 5-HTP are not found in everyday food products, but rather are synthesized internally by the body or sourced from one very specific botanical origin. This precursor to the neurotransmitter serotonin has a unique natural source.

Quick Summary

5-HTP is a serotonin precursor primarily extracted for supplements from the seeds of the African plant Griffonia simplicifolia, as it is not readily available from common dietary sources.

Key Points

No Common Food Source: Significant amounts of 5-HTP are not found in everyday food, contrary to popular belief.
Internal Production: Your body produces 5-HTP from the essential amino acid L-tryptophan, found in many protein-rich foods.
The Plant Source: The primary natural and commercial source for 5-HTP supplements is the seeds of the West African plant Griffonia simplicifolia.
Tryptophan is Inefficient: Consuming more tryptophan-rich food does not reliably boost 5-HTP levels to a clinically relevant degree.
Serotonin Precursor: 5-HTP is a direct precursor to serotonin, a key neurotransmitter regulating mood and sleep.
Supplementation is a Direct Route: Taking 5-HTP supplements bypasses the body's rate-limiting step in converting tryptophan, offering a more direct method for increasing serotonin.

The Body's Internal Synthesis: From Tryptophan to 5-HTP

Understanding where 5-HTP comes from naturally requires a look at the body's own biochemistry. The human body produces 5-hydroxytryptophan (5-HTP) from L-tryptophan, an essential amino acid obtained through diet. Tryptophan is the starting point for a critical pathway, being converted by an enzyme called tryptophan hydroxylase (TPH) into 5-HTP. This intermediate step is the rate-limiting stage in the production of serotonin. Consuming foods rich in tryptophan doesn't guarantee a significant increase in 5-HTP production as the conversion is tightly regulated and the amount crossing the blood-brain barrier is limited. Thus, relying on food intake for a therapeutic 5-HTP boost is not effective.

Dietary Sources of L-Tryptophan

While foods do not contain 5-HTP, they provide L-tryptophan. Examples of tryptophan-rich foods include:

Turkey and chicken
Fish
Eggs
Cheese
Nuts and seeds
Soy products
Dairy products

The True Botanical Source: Griffonia simplicifolia

For supplements, the main natural source of 5-HTP is the seeds of the African black bean plant, Griffonia simplicifolia. This West African shrub's seeds have a high concentration of 5-HTP, used for extraction in supplements. Griffonia has traditional medicinal uses in West Africa, with modern focus on its mood-enhancing effects linked to its 5-HTP content.

Minor and Unreliable Natural Sources

Besides Griffonia, trace amounts of 5-HTP have been found in other organisms, not practical for human consumption. These include:

Mushrooms: Species like Boletus edulis contain trace amounts.
Sponges: The intertidal sponge Hymeniacidon heliophila contains 5-HTP.
Plants: Weeds such as couch grass accumulate 5-HTP glucosides in roots.

Comparison: L-Tryptophan from Food vs. 5-HTP Supplements

The key difference for increasing serotonin is bioavailability and efficiency. This table shows why 5-HTP supplements are often preferred.


Feature	L-Tryptophan (from food)	5-HTP (from supplements)
Availability	In many protein-rich foods.	Concentrated in Griffonia simplicifolia seeds.
Conversion	Requires enzymatic conversion by TPH.	Directly converted to serotonin, bypassing TPH.
Bioavailability	Competes for blood-brain barrier transport.	Efficiently crosses blood-brain barrier.
Dietary Impact	Does not significantly raise brain serotonin levels.	Direct way to increase serotonin levels.

Potential Benefits and Considerations

As a serotonin precursor, 5-HTP supplements are studied for conditions linked to low serotonin, including mood support, sleep quality improvement, and appetite control. Caution is vital, especially with other serotonin-affecting medications like antidepressants. High levels can cause serious side effects like serotonin syndrome.

Conclusion

Finding 5-HTP naturally in common foods isn't effective. The body makes it from L-tryptophan, but not enough for therapeutic benefit through diet alone. The practical natural source for supplements is the seeds of the Griffonia simplicifolia plant. For those seeking to increase 5-HTP, supplements from this plant are the most direct option, but consult a doctor due to potential interactions. For more details on interactions, refer to resources like the Memorial Sloan Kettering Cancer Center.

Frequently Asked Questions

No, eating turkey does not reliably increase your 5-HTP levels. While turkey contains L-tryptophan, the precursor, the body’s conversion process is tightly regulated and not significantly affected by dietary intake.

In significant amounts, no. Some trace amounts have been found in specific, non-dietary plants like couch grass and certain mushrooms, but these are not sources for human consumption.

The main plant source for commercial 5-HTP supplements is the Griffonia simplicifolia, a West African woody shrub whose seeds contain high concentrations of the compound.

5-HTP supplements are more direct because they bypass the rate-limiting conversion of tryptophan by the body and can more easily cross the blood-brain barrier. This makes them a more efficient way to increase serotonin precursors.

Yes. It is possible to have side effects, and interactions with other medications, particularly antidepressants, can be dangerous. It is essential to consult a healthcare provider before use.

The body synthesizes 5-HTP from the essential amino acid L-tryptophan through an enzymatic conversion process. This internal production is regulated and doesn't readily increase with higher tryptophan intake.

Boosting 5-HTP levels can lead to increased serotonin production, which may help support mood, improve sleep quality, and manage appetite and satiety.