Ordering a serotonin supplement? Pay attention to these 5 criteria.
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Leesduur: 5 min
Serotonin plays a key role in your mood, sleep, and energy levels, among other things. Sometimes your body can't produce or use enough serotonin, and then you might consider taking a supplement for support.
But what exactly is a serotonin supplement, and when can it help? This article explains what to consider when choosing the best supplement for your serotonin system.
Serotonin supplements usually contain 5-HTP or tryptophan, which help the body produce serotonin, but do not deliver serotonin directly.
Choose supplements with natural 5-HTP (Griffonia simplicifolia), active vitamin B6 (P5P), easily absorbable minerals and without unnecessary additives.
Pay attention to the correct dosage, possible side effects (nausea, serotonin syndrome) and consult a doctor if you are taking medication or are pregnant.
Table of contents
What is a serotonin supplement and how does it work? What should you consider when choosing a serotonin supplement? 1. 5-HTP from Griffonia Simplicifolia extract 2. Active form of vitamin B6 (P5P) 3. Highly absorbable minerals 4. Quality and purity 5. 5-HTP or tryptophan dosage : Which serotonin supplement works best? Side effects and safety of 5-HTP and other serotonin supplements Warnings Conclusion
What is a serotonin supplement and how does it work?
A serotonin supplement isn't a pill containing serotonin. That's impossible, because serotonin from supplements can't cross the blood-brain barrier into your brain.
That's why most supplements contain substances that help your body produce more serotonin . The best-known of these are:
- Tryptophan – This is an amino acid that you get through food. Your body uses tryptophan as a building block to make various substances, including serotonin. It must first be converted before it can help produce serotonin.
- 5-HTP (5-hydroxytryptophan) – This is a substance produced in your body from tryptophan. It's a step closer to serotonin, or a direct precursor. Your body can use 5-HTP to produce serotonin faster and more efficiently than tryptophan itself. (1)
In addition, the better serotonin supplements also contain nutrients that can indirectly influence your serotonin levels, such as:
- Vitamin B3 and B6
- Magnesium
- Zinc
- Iron
- Omega-3 fatty acids
Did you know that serotonin supplements are often called serotonin boosters? Actually, that's a much better name, because it describes exactly what they do: Help your body produce more serotonin.
What should you pay attention to when choosing a serotonin supplement?
I always determine what makes one supplement better than another based on the following points:
1. 5-HTP from Griffonia Simplicifolia extract
This natural extract contains 5-HTP in a form that the body can easily absorb and utilize. It's more effective than synthetic 5-HTP because it's derived from a plant, which often ensures better bioavailability.
Griffonia simplicifolia is unique because the seeds of this West African plant contain a high concentration of 5-HTP (up to 20% of dry weight). (2) (3)
Currently, there are no other plants known to be natural sources of 5-HTP in comparable amounts.
2. Active form of vitamin B6 (P5P)
The active form of vitamin B6, pyridoxal-5-phosphate , is used directly by the body without having to be converted first.
This makes it work faster and more efficiently than regular vitamin B6 (pyridoxine hydrochloride).
3. Well-absorbable minerals
Minerals such as zinc, iron and magnesium are available in different forms, but not all forms are absorbed equally well.
Search for:
- Zinc citrate
- Iron bisglycinate
- Magnesium biglycinate or citrate
These forms are better absorbed by the body than, for example, zinc oxide or iron sulfate. This means you actually use more of the mineral, increasing its effectiveness.
4. Quality and purity
High-quality supplements do not contain unnecessary additives or fillers that can interfere with absorption.
Products tested by independent laboratories guarantee you get exactly what's on the label.
5. Dosage
A good dosage is essential for an effect, but of course you don't want to take too much of the active ingredients to avoid side effects.
Unfortunately, the ideal dose for most substances isn't yet entirely clear, but I do have a few guidelines for you, based on the available studies:
- Vitamin B6 - Maximum 25 mg per day to avoid side effects
- 5-HTP (from Griffonia simplicifolia extract) - 50-300 mg daily, depending on the goal (e.g. mood, sleep, appetite regulation)
- L-Tryptophan - 500-2000 mg per day, depending on the goal
5-HTP or Tryptophan: Which Serotonin Supplement Works Best?
Most serotonin supplements contain 5-HTP and/or tryptophan, often combined with important vitamins and minerals. But what's the difference, and which one works best?
5-HTP usually works faster and more directly because it's closer to serotonin in the production process. Tryptophan still needs to be converted, making 5-HTP the preferred supplement.
You simply get tryptophan through your diet . Therefore, supplementing with it is often unnecessary.
If you do choose tryptophan supplements, perhaps because you're unable to get more tryptophan through food, make sure the tryptophan is produced through fermentation with bacteria. This is an easily absorbable form of tryptophan.
Side Effects and Safety of 5-HTP and Other Serotonin Supplements
While serotonin supplements like 5-HTP and L-tryptophan can be effective, it's important to be aware of the potential side effects and safety precautions when using them.
5-HTP (Griffonia simplicifolia)
When taking 5-HTP, keep the following in mind:
- Maximum safe dose - 300 mg per day , short-term (use this dosage for a maximum of 3 months)
- Possible side effects (especially at higher doses) - Nausea, stomach upset, diarrhea (2) (4)
- Rare Risks - Serotonin Syndrome
Tryptophan
And with tryptophan with:
- Maximum safe dose - 2000 mg per day , short term
- Possible side effects - Drowsiness, headache, nausea (4)
- Rare Risks - Serotonin Syndrome
Warnings
In some situations, it's better to be extra careful. Therefore, I have a few more warnings for you to read carefully before starting serotonin supplements:
- Always consult your doctor if you are taking medication . When combined with antidepressants , such as SSRIs, serotonin supplements can cause serotonin syndrome, a serious condition in which there is too much serotonin in your body.
- Do not use serotonin boosters without medical advice if you are pregnant or breastfeeding .
Conclusion
The best serotonin supplements usually contain 5-HTP or tryptophan, often combined with essential vitamins and minerals that support the production process.
5-HTP works more directly and faster than tryptophan, making it often preferred.
When choosing a supplement, look for quality, purity, correct dosage and reliable source, such as Griffonia simplicifolia extract for 5-HTP and active vitamins.
Always use serotonin supplements with caution. Consult your doctor before taking any medication, and be aware of potential side effects. This way, you can support your serotonin system safely and effectively.
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
- Javelle, F., Lampit, A., Bloch, W., Häussermann, P., Johnson, S. L., & Zimmer, P. (2019). 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
- Mannino, G., Serio, G., Gaglio, R., Maffei, M. E., Settanni, L., Di Stefano, V., & Gentile, C. (2023). Biological Activity and Metabolomics of Griffonia simplicifolia Seeds Extracted with Different Methodologies. Antioxidants, 12(9), 1709. https://doi.org/10.3390/antiox12091709
- Vigliante, I., Mannino, G., & Maffei, M. E. (2019). Chemical Characterization and DNA Fingerprinting of Griffonia simplicifolia Baill. Molecules, 24(6), 1032. https://doi.org/10.3390/molecules24061032
- Shaw, K. A., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-Hydroxytryptophan for depression. Cochrane Library, 2010(1). https://doi.org/10.1002/14651858.cd003198
- Varga, J., Jimenez, S. A., & Uitto, J. (1993). L-Tryptophan and the Eosinophilia-Myalgia Syndrome: Current Understanding of the Etiology and Pathogenesis. Journal Of Investigative Dermatology, 100(1), 97S-105S. https://doi.org/10.1111/1523-1747.ep12356368
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