Griffonia is generally well tolerated, but proper dosage and pure supplementation are important to avoid side effects and adverse drug interactions.
Griffonia Simplicifolia: What is it and what are its benefits?
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Leesduur: 7 min
If you've ever looked at sleep or mood supplements, you've probably come across Griffonia simplicifolia, a climbing vine from West Africa. The seeds of this plant are particularly interesting as a source of 5-HTP (5-hydroxytryptophan).
We need 5-HTP to produce serotonin , a neurotransmitter involved in your mood, emotions and behavior.
You might be thinking: Why not just take serotonin as a supplement? Unfortunately, that doesn't work. Serotonin can't cross the blood-brain barrier , the protective gateway to your brain.
5-HTP can do this, and that is what makes griffonia so interesting as a natural source in supplements.
In this article I will take you step by step through how Griffonia works and what its benefits are.
Griffonia simplicifolia is a West African plant whose seeds are rich in 5-HTP, an important building block for the production of serotonin and melatonin.
Research shows that 5-HTP from griffonia can contribute to mood, healthy sleep and possibly also a natural feeling of satiety.
How does Griffonia work?
The most important substance in griffonia is 5-HTP, a direct precursor to serotonin. Your body uses vitamin B6 , among other things, for this conversion. Serotonin can then be converted into melatonin , the hormone that plays a role in your sleep-wake cycle.
Besides 5-HTP, griffonia also contains small amounts of other bioactive compounds, such as antioxidants and alkaloids. However, its use primarily revolves around its natural 5-HTP content, which makes the plant so popular in supplements.
Did you know : About 90-95% of all serotonin isn't produced in the brain, but in your gut? There, it plays a role in digestion and in the communication between your gut and brain, the so-called gut-brain axis. (1)(2)
Benefits of Griffonia
Research shows that the action of 5-HTP from griffonia can have several benefits:
- Good for mood and mental balance * – As a natural source of 5-HTP (which is converted into serotonin in your body), Griffonia is often chosen by people who want to support their peace of mind and emotional balance in a natural way. (3)
- Supports natural sleep* – Because 5-HTP can be further converted into melatonin, the hormone that regulates the sleep-wake cycle, griffonia fits well into your evening routine. Many users take it in the evening to support a natural sleep. (4)(5)
- Appetite regulation – Griffonia is also frequently mentioned in the context of conscious dietary choices. This is related to the role of serotonin in the feeling of satiety. Some users report being more mindful of their eating habits when using Griffonia, but the scientific support for this is still limited. (6)(7)(8)
Good to know : Claims marked with (*) are health claims awaiting European approval.
Natural 5-HTP vs. Synthetic 5-HTP
What many people don't know is that 5-HTP is available in two ways:
- Natural 5-HTP – This comes straight from the seeds of griffonia simplicifolia
- Synthetic 5-HTP – This is replicated in a laboratory
While both forms can be effective, I personally prefer the natural version. Besides 5-HTP, it also contains other plant-based compounds that may support its absorption and effectiveness.
Moreover, it feels better to work with a natural extract than with a completely synthetic substance.
Difference with other supplements
Griffonia stands out among other supplements like saffron, L-tryptophan, and rhodiola. What's special is that griffonia provides 5-HTP directly .
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L-tryptophan is an essential amino acid that you get through food or supplements. Your body can make serotonin from it, but that requires an extra step :
L-tryptophan → 5-HTP → serotonin → melatonin. This conversion can be limited by various factors, making the process less efficient than in griffonia. (9) - With saffron and rhodiola, things are different again. These herbs do not contain 5-HTP. Their effects are linked to other plant compounds that are primarily studied in relation to mood, sleep, and stress. This is therefore a more indirect pathway . (10)(11)
In short : Griffonia provides the most direct building block towards serotonin, which makes it an interesting option within supplements.
Side effects of Griffonia
Generally, griffonia is well tolerated, especially at normal doses. However, side effects can sometimes occur, especially with high doses.
These are the most common ones:
- Nausea or stomach upset
- Headache
- Daytime sleepiness
- Muscle complaints (rarely)
Additionally, it's important not to combine griffonia with medications or supplements that also increase your serotonin levels , such as certain antidepressants or St. John's wort.
Such a combination can increase the risk of serotonin syndrome, a rare but serious reaction. Symptoms may include:
- To vibrate
- A rapid heartbeat
- Heavy sweating
- Muscle stiffness
What is a good griffonia supplement?
Not every supplement is equally effective. Here are the points I always pay attention to:
- Safe 5-HTP dosage – A safe daily dose is usually between 100 and 300 mg of 5-HTP . Always start low, for example, with 100 mg, and see how your body reacts. Personally, I like to divide my dosage over two times a day: for example, two doses of 100-150 mg.
- Supportive ingredients – A good formula often also contains vitamin B6 , as this is necessary for the conversion of 5-HTP to serotonin. Sometimes griffonia is also combined with magnesium or other supporting ingredients.
- No unnecessary additives – Choose a supplement without artificial ingredients, colorings, or sugars. The shorter and clearer the ingredients list, the better.
I always recommend choosing a reliable brand that is transparent about the origin and dosage of the extract.
My product tip: Serobooster
If you're curious about a griffonia supplement, I recommend our Serobooster. It contains a high-quality griffonia extract with natural 5-HTP, combined with vitamins B6, B12, and zinc in easily absorbable forms.
These vitamins and minerals each play a role in the functioning of your nervous system and the production of neurotransmitters.
What I like: It is a plant-based product, without unnecessary additives, and therefore a pure and reliable supplement.
Conclusion
Griffonia simplicifolia is a unique, natural source of 5-HTP, the building block your body can convert directly into serotonin and melatonin. This direct effect makes it an interesting ingredient in mood-enhancing supplements.
I personally find griffonia valuable because it offers a plant-based and simple way to give your body this building block. However, I always recommend starting slowly, for example, with a low dose, and choosing a pure supplement without unnecessary additives.
And perhaps most importantly: always combine supplements with a healthy lifestyle, because that is the real basis.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Terry, N., & Margolis, K. G. (2016b). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook Of Experimental Pharmacology, 319–342. https://doi.org/10.1007/164_2016_103
- Loh, JS, Mak, WQ, Tan, LKS, Ng, CX, Chan, HH, Yeow, SH, Foo, JB, Ong, YS, How, CW, & Khaw, KY (2024). Microbiota–gut–brain axis and its therapeutic applications in neurodegenerative diseases. Signal Transduction And Targeted Therapy, 9(1). https://doi.org/10.1038/s41392-024-01743-1
- Javelle, F., Lampit, A., Bloch, W., Häussermann, P., Johnson, S.L., & Zimmer, P. (2020). Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis. Nutrition Reviews, 78 (1), 77–88. https://doi.org/10.1093/nutrit/nuz039
- Sutanto, CN, Loh, WW, & Kim, JE (2022). The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition Reviews, 80 (2), 306–316. https://doi.org/10.1093/nutrit/nuab027
- Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. (2024). The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition, 43 (3), 593–602. https://doi.org/10.1016/j.clnu.2024.01.010
- European Food Safety Authority. (2011). Scientific Opinion on the substantiation of health claims related to 5-hydroxytryptophan (5-HTP) and increase in satiety leading to a reduction in energy intake (ID 4223). EFSA Journal, 9 (6), 2198. https://doi.org/10.2903/j.efsa.2011.2198
- Cangiano, C., Ceci, F., Cascino, A., et al. (1992). Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. The American Journal of Clinical Nutrition, 56 (5), 863–867. https://doi.org/10.1093/ajcn/56.5.863
- Rondanelli, M., Opizzi, A., Faliva, M., Bucci, M., & Perna, S. (2012). Relationship between the absorption of 5-hydroxytryptophan from an integrated diet, by means of Griffonia simplicifolia extract, and the effect on satiety in overweight females after oral spray administration. Eating and Weight Disorders, 17 , e22–e28. https://doi.org/10.3275/8165
- Adekunle, H., & Balogun, O. (2024b). Tryptophan and HTP supplementation in the treatment of cognitive and mood disorders: A systematic review and meta-analysis. Research Square (Research Square). https://doi.org/10.21203/rs.3.rs-5033259/v1
- Marx, W., Lane, M., Rocks, T., Ruusunen, A., Loughman, A., Lopresti, A., Marshall, S., Berk, M., Jacka, F., & Dean, O. M. (2019). Effect of saffron supplementation on symptoms of depression and anxiety: A systematic review and meta-analysis . Nutrition Reviews, 77(8), 557–571. https://doi.org/10.1093/nutrit/nuz023
- Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: A systematic review . BMC Complementary and Alternative Medicine, 12, Article 70. https://doi.org/10.1186/1472-6882-12-70
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