5-HTP 관련 불면증
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.총 84명의 참여자를 대상으로 한 42건의 연구(RCT 1건)에 근거합니다. 42건 중 35건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
5-HTP may support better sleep through its role in serotonin and melatonin production, but human evidence remains limited despite strong preclinical results.
- 35 out of 42 studies show positive effects on sleep, but most are animal or lab studies
- 5-HTP is a natural precursor to serotonin and melatonin, key neurotransmitters for sleep regulation
- Only 1 randomized controlled trial (RCT) in humans has been conducted
- A GABA/5-HTP combination has shown sleep-promoting effects in preclinical models
Key Study Findings
animal study / preclinical
Guhan Yangsheng Jing alleviates sleep deprivation-induced neuronal injury via neurotransmitter rebalancing, mitochondrial protection, and inhibition …
Dose: Guhan Yangsheng Jing (GHYSJ) multi-herbal decoction (dose not specified in abstract)
vs: Placebo
효과: None
None
Other
Sleep deprivation activated AMPK/FOXO3a signaling mediates pineal autophagy impairment to reduce melatonin secretion in CUMS …
Dose: None
vs: CUMS+SD model without intervention
Outcome: Depression/insomnia behaviors and melatonin secretion
효과: None
None
대상 집단: CUMS + sleep deprivation rat model
preclinical animal/in vitro study
Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice …
Dose: 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL
vs: Placebo
효과: None
None
Animal Study
Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats.
Dose: Cinnamic acid (CA) administered to rats (dose not specified)
vs: Placebo
효과: None
None
Animal study
Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …
Dose: None
vs: Placebo
효과: None
None
animal study / preclinical
[Effect of Fushen Decoction on 5-HT system and GABA expression in mouse model of PCPA-induced …
Dose: Fushen Decoction 10, 20, and 40 g/kg; coffee 1 g/kg (PCPA-induced insomnia model)
vs: Placebo
효과: None
None
Key Statistics
43
연구
84
참여자
↑
Positive
B
등급
Referenced Papers
Journal of ethnopharmacology
2026
Journal of ethnopharmacology
2025
9 인용
Psychopharmacology
2025
5 인용
Neuroscience letters
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3 인용
International journal of …
2025
1 인용
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Zhongguo Zhong yao …
2025
Journal of ethnopharmacology
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5 인용
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Pharmacotherapeutic management of sleep disorders in children with neurodevelopmental disorders.
Review
Expert opinion on …
2019
49 인용
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
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13 인용
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2018
23 인용
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2018
12 인용
Life sciences
2016
19 인용
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2015
12 인용
ACS synthetic biology
2014
71 인용
Neurological sciences : …
2014
58 인용
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2014
43 인용
Fitoterapia
2014
30 인용
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2012
15 인용
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Systematic Review
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2012
Medical science monitor …
2009
85 인용
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2009
31 인용
Pharmacology, biochemistry, and …
2008
76 인용
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2008
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Other
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1982
21 인용
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1982
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Comptes rendus des …
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1 인용
Japanese journal of …
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17 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 100-300 mg, 30-45 min before bed
상한량: Not established; serotonin syndrome risk with SSRIs
연구에서 사용된 용량
| 용량 | 기간 | 효과 | N |
|---|---|---|---|
| Guhan Yangsheng Jing (GHYSJ) multi-herbal decoction (dose not specified in abstract) | -- | Positive | -- |
| None | -- | Positive | -- |
| 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL | -- | Positive | -- |
| Cinnamic acid (CA) administered to rats (dose not specified) | -- | Positive | -- |
| None | -- | Positive | -- |
| Fushen Decoction 10, 20, and 40 g/kg; coffee 1 g/kg (PCPA-induced insomnia model) | -- | Positive | -- |
| 5-HTP encapsulated in β-cyclodextrin/corn starch composite nanoparticles (dose not specified) | -- | Positive | -- |
| None | -- | Positive | -- |
권장 복용 시간: 30-45 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Heartburn
- ⚠ Stomach pain
- ⚠ Drowsiness
알려진 상호작용
- ● SSRIs/SNRIs — serious risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Tramadol — increased serotonin syndrome risk
- ● Carbidopa — may cause scleroderma-like skin changes
일일 최대 섭취 허용량: Not established; serotonin syndrome risk with SSRIs
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 5-HTP help with 불면증?
Based on 43 studies with 84 participants, there is moderate evidence from clinical studies that 5-HTP may support 불면증 management. Our evidence grade is B (Good Evidence).
How much 5-HTP should I take for 불면증?
Studies have used various dosages. A commonly studied range is 100-300 mg, 30-45 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of 5-HTP?
Reported side effects may include Nausea, Diarrhea, Heartburn, Stomach pain. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for 5-HTP and 불면증?
We rate the evidence as Grade B (Good Evidence). This rating is based on 43 peer-reviewed studies with 84 total participants. The overall direction of effect is positive.
Related Evidence
References
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