Evidence-based·Last reviewed May 30, 2026·How we grade evidence

Griffonia simplicifolia

BotanicalBest before bed

Useful mainly for adults seeking modest mood, sleep-onset, or fibromyalgia support via 5-HTP.

Quick decision guide

May help most

adults seeking modest mood, sleep-onset, or fibromyalgia support via 5-HTP

Common dosing range

100–300 mg/day of 5-HTP (divided); 100–200 mg at bedtime for sleep

When to expect effects

Weeks (mood); days (sleep)

Watch out for

Do not combine with any serotonergic drug (risk of serotonin syndrome)

What is it

Griffonia simplicifolia is a West African shrub whose seeds contain 5-hydroxytryptophan (5-HTP) at concentrations of 6 to 14 percent, making it the commercial source of nearly all 5-HTP supplements.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You have mild-to-moderate low mood and take no serotonergic medication

You want help falling asleep and tolerate evening dosing

You start low to manage nausea

Probably skip if…

You take SSRIs, SNRIs, MAOIs, tramadol, or triptans

You are pregnant or breastfeeding

You expect a robust antidepressant effect

Evidence at a glance

Goal	Effect	Best fit	Time
mild to moderate depression Limited Evidence	Modest	Adults with mild-to-moderate low mood not on serotonergic medication	Weeks
sleep onset latency Limited Evidence	Small	Adults with difficulty falling asleep	Days
fibromyalgia symptoms Limited Evidence	Modest	Adults with fibromyalgia pain and related symptoms	Weeks

mild to moderate depression

Limited Evidence

Effect: Modest
Best fit: Adults with mild-to-moderate low mood not on serotonergic medication
Time: Weeks

sleep onset latency

Limited Evidence

Effect: Small
Best fit: Adults with difficulty falling asleep
Time: Days

fibromyalgia symptoms

Limited Evidence

Effect: Modest
Best fit: Adults with fibromyalgia pain and related symptoms
Time: Weeks

Evidence for 3 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

mild to moderate depression

Supplement benefit

Limited Evidence

5-HTP from Griffonia is the direct serotonin precursor and crosses the blood-brain barrier readily. Small, older trials suggest modest antidepressant effects, but studies are limited in size and quality. It should never be combined with serotonergic medications due to serotonin syndrome risk.

Effect size

Modest

Time to effect

Weeks

Best fit

Adults with mild-to-moderate low mood not on serotonergic medication

Less likely

People with severe depression or already on antidepressants

Bottom line: Limited evidence for modest mood benefit; not a substitute for evaluated depression treatment.

Evidence is mixed

A few small trials are positive, but the overall body of evidence is small, dated, and insufficient to confirm efficacy.

SourceShaw et al., 2002 — PubMed· conflicting Javelle et al., 2020 — PubMed· conflicting

SourceShaw et al., 2002 — PubMed Javelle et al., 2020 — PubMed

sleep onset latency

Supplement benefit

Limited Evidence

Because serotonin is a precursor to melatonin, 5-HTP has been studied for shortening time to fall asleep, with small trials suggesting modest benefit. Evidence is preliminary and underpowered. Vivid dreams are a common reported effect.

Effect size

Small

Time to effect

Days

Best fit

Adults with difficulty falling asleep

Bottom line: Preliminary support for falling asleep faster; effect is modest and uncertain.

SourceSutanto et al., 2024 — PubMed Meloni et al., 2022 — PMC

fibromyalgia symptoms

Disease adjunct

Limited Evidence

Small trials have reported reductions in fibromyalgia pain, stiffness, and related symptoms with 5-HTP. The studies are few, small, and not recent. Benefit is plausible via serotonergic pathways but not well established.

Effect size

Modest

Time to effect

Weeks

Best fit

Adults with fibromyalgia pain and related symptoms

Bottom line: Limited, dated evidence for fibromyalgia symptom relief.

SourceCaruso et al., 1990 — PubMed

How it works

5-HTP is the direct precursor to serotonin in the body. Unlike tryptophan, 5-HTP crosses the blood-brain barrier readily and is converted to serotonin by aromatic amino acid decarboxylase. Increasing brain serotonin is thought to support mood, sleep, and appetite regulation. Most commercial 5-HTP supplements are simply standardized Griffonia seed extracts, with no additional active compounds. Some products list 'Griffonia extract' rather than 5-HTP, but the active is the same. Clinical evidence supports modest effects on depression (small trials), fibromyalgia pain, and sleep latency. Effects on weight (appetite suppression) and migraines are less consistently demonstrated.

How to take it

1. Typical dose

100–300 mg/day of 5-HTP, divided 2–3 times

2. Timing

Largest dose at bedtime if used for sleep; 15–30 min before meals for absorption, or with food if nausea occurs

3. With food

Empty stomach preferred for absorption; with food to reduce nausea

4. Split dosing

Divide across the day for mood

5. How long to try

Trial several weeks for mood; nightly for sleep

What to track

Mood

Time to fall asleep

Nausea or GI upset

Fibromyalgia pain

1 commercial form

Compare the main delivery options and what they’re best suited for.

Standardized Griffonia seed extract (5-HTP)

Most common form; labeled as 5-HTP.

Direct precursor to serotonin; crosses blood-brain barrier.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

NauseaGI upsetDrowsinessHeadacheVivid dreams

Serious risks

Serotonin syndrome when combined with serotonergic drugs
Seizures reported in people with Down syndrome

Who should avoid it

Anyone on serotonergic medication (SSRIs, SNRIs, MAOIs, tramadol, triptans)
Pregnant or breastfeeding women
People within 2 weeks of surgery

Pregnancy & breastfeeding

Avoid in pregnancy and breastfeeding.

Interactions

SSRIs, SNRIs, MAOIs, tramadol, triptansMajor

Risk of serotonin syndrome, a medical emergency

SedativesModerate

Additive drowsiness

CarbidopaModerate

Can substantially alter 5-HTP metabolism

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Standardized 5-HTP content stated in mg

Reputable manufacturer with contaminant testing

Clear single-ingredient labeling

Be skeptical of…

Natural antidepressant replacement

Cures anxiety and depression

Safe with any medication

Frequently asked questions

Can I take 5-HTP with my antidepressant?⌄

No, not without medical supervision. Combining 5-HTP with SSRIs, SNRIs, MAOIs, or other serotonergic drugs can cause serotonin syndrome.

How long until 5-HTP works for mood?⌄

Some users notice changes within days to a week. Most clinical trials evaluate over 4 to 6 weeks. If you do not notice effects in that time, it may not be working for you.

References by claim

mild to moderate depression

Shaw et al., 2002 — PubMed (2002) link

Javelle et al., 2020 — PubMed (2020) link

sleep onset latency

Sutanto et al., 2024 — PubMed (2024) link

Meloni et al., 2022 — PMC (2022) link

fibromyalgia symptoms

Caruso et al., 1990 — PubMed (1990) link

Track Griffonia simplicifolia with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·Last reviewed May 30, 2026·Evidence current as of May 30, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.