5-HTP para Insônia
B Evidências Pelo menos um ensaio aleatorizado apoia esta conclusão, com resultados maioritariamente consistentes.Baseado em 42 estudos (1 RCT) com 84 participantes no total. 35/42 estudos mostram efeitos positivos.
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'sleepcited.com';
const params = 'ingredient\u003D5\u002Dhtp\u0026condition\u003Dinsomnia';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
B
Conclusão
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
Efeito: 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
Efeito: None
None
População: 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
Efeito: 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
Efeito: 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
Efeito: 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
Efeito: None
None
Key Statistics
43
Estudos
84
Participantes
↑
Positive
B
Nota
Referenced Papers
Journal of ethnopharmacology
2026
Journal of ethnopharmacology
2025
9 citações
Psychopharmacology
2025
5 citações
Neuroscience letters
2025
3 citações
International journal of …
2025
1 citações
International immunopharmacology
2025
1 citações
Zhongguo Zhong yao …
2025
Journal of ethnopharmacology
2024
26 citações
International journal of …
2024
5 citações
Bioorganic chemistry
2023
14 citações
Child and adolescent …
2023
5 citações
Microbial cell factories
2022
20 citações
Frontiers in bioengineering …
2021
18 citações
Food & function
2020
42 citações
Applied microbiology and …
2020
30 citações
Frontiers in pharmacology
2019
52 citações
Pharmacotherapeutic management of sleep disorders in children with neurodevelopmental disorders.
Review
Expert opinion on …
2019
49 citações
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 citações
RSC advances
2018
23 citações
Nutrition research and …
2018
12 citações
Life sciences
2016
19 citações
Biomedical reports
2015
12 citações
ACS synthetic biology
2014
71 citações
Neurological sciences : …
2014
58 citações
European journal of …
2014
43 citações
Fitoterapia
2014
30 citações
Journal of Huazhong …
2012
15 citações
Symptomatic treatment of interferon-α-induced depression in hepatitis C: a systematic review.
Systematic Review
Journal of clinical …
2012
Medical science monitor …
2009
85 citações
Neuropsychiatric disease and …
2009
31 citações
Pharmacology, biochemistry, and …
2008
76 citações
Journal of ethnopharmacology
2008
55 citações
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Primary care
2002
43 citações
Brain research
2002
33 citações
Alternative medicine review …
1998
216 citações
Alternative medicine review …
1998
Experimental brain research
1991
20 citações
Electroencephalography and clinical …
1984
2 citações
Comptes rendus des …
1983
2 citações
Restoration of paradoxical sleep by cerebrospinal fluid transfer to PCPA pretreated insomniac cats.
Other
Brain research
1982
38 citações
European journal of …
1982
21 citações
Brain research
1982
2 citações
Comptes rendus des …
1980
1 citações
Japanese journal of …
1977
17 citações
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosagens Comumente Utilizadas
- sleep:
- 100-300 mg, 30-45 min before bed
Limite superior: Not established; serotonin syndrome risk with SSRIs
Dosagens Estudadas em Pesquisas
| Dosagem | Duração | Efeito | 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 | -- |
Melhor horário: 30-45 minutes before bed
Safety & Side Effects
Efeitos Colaterais Relatados
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Heartburn
- ⚠ Stomach pain
- ⚠ Drowsiness
Interações Conhecidas
- ● SSRIs/SNRIs — serious risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Tramadol — increased serotonin syndrome risk
- ● Carbidopa — may cause scleroderma-like skin changes
Ingestão máxima tolerável: Not established; serotonin syndrome risk with SSRIs
Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.
Frequently Asked Questions
Does 5-HTP help with Insônia?
Based on 43 studies with 84 participants, there is moderate evidence from clinical studies that 5-HTP may support Insônia management. Our evidence grade is B (Good Evidence).
How much 5-HTP should I take for Insônia?
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 Insônia?
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
Outros ingredientes para Insônia
5-HTP para outras condições
References
- [1] Xinying Fu et al.. J Ethnopharmacol. 2026. Guhan Yangsheng Jing alleviates sleep deprivation-induced neuronal injury via neurotransmitter rebalancing, mitochondrial protection, and inhibition of pyroptosis. doi:10.1016/j.jep.2026.121209 PubMed
- [2] Hyeongyeong Kim et al.. J Ethnopharmacol. 2025. Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice by enhancing the brain-derived neurotrophic … doi:10.1016/j.jep.2024.119224 PubMed
- [3] Jingyi Li et al.. Psychopharmacology (Berl). 2025. Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 pathway in mice. doi:10.1007/s00213-025-06828-5 PubMed
- [4] Zirong Li et al.. Neurosci Lett. 2025. Sleep deprivation activated AMPK/FOXO3a signaling mediates pineal autophagy impairment to reduce melatonin secretion in CUMS + SD rats leading to … doi:10.1016/j.neulet.2024.138091 PubMed
- [5] Lin Gao et al.. Int J Biol Macromol. 2025. Construction of composite nanoparticles of β-cyclodextrin and corn starch encapsulating 5-hydroxytryptophan for sustained release and sleep improvement in vivo. doi:10.1016/j.ijbiomac.2025.140831 PubMed
- [6] Xiaona Ye et al.. Int Immunopharmacol. 2025. Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats. doi:10.1016/j.intimp.2025.114852 PubMed
- [7] Jun-Hang Hu et al.. Zhongguo Zhong Yao Za Zhi. 2025. [Effect of Fushen Decoction on 5-HT system and GABA expression in mouse model of PCPA-induced insomnia]. doi:10.19540/j.cnki.cjcmm.20241101.401 PubMed
- [8] Xinying Fu et al.. J Ethnopharmacol. 2024. Guhan Yangsheng Jing mitigates hippocampal neuronal pyroptotic injury and manifies learning and memory capabilities in sleep deprived mice via the … doi:10.1016/j.jep.2024.117972 PubMed
- [9] Hsin-Chieh Kung et al.. Int J Mol Sci. 2024. Biosynthetic Pathways of Tryptophan Metabolites in Saccharomyces cerevisiae Strain: Insights and Implications. doi:10.3390/ijms25094747 PubMed
- [10] Deepika Singh et al.. Bioorg Chem. 2023. Development and challenges in the discovery of 5-HT1A and 5-HT7 receptor ligands. doi:10.1016/j.bioorg.2022.106254 PubMed
- [11] Swapna N Deshpande et al.. Child Adolesc Psychiatr Clin N Am. 2023. Complementary and Integrative Approaches to Sleep Disorders in Children. doi:10.1016/j.chc.2022.08.008 PubMed
- [12] Zhen Zhang et al.. Microb Cell Fact. 2022. Metabolic engineering of Escherichia coli for efficient production of L-5-hydroxytryptophan from glucose. doi:10.1186/s12934-022-01920-3 PubMed
- [13] Xin-Xin Liu et al.. Front Bioeng Biotechnol. 2021. Advances in the Microbial Synthesis of 5-Hydroxytryptophan. doi:10.3389/fbioe.2021.624503 PubMed
- [14] Jingjing Shao et al.. Food Funct. 2020. Ginsenoside Rg5/Rk1 ameliorated sleep via regulating the GABAergic/serotoninergic signaling pathway in a rodent model. doi:10.1039/c9fo02248a PubMed
- [15] Da Xu et al.. Appl Microbiol Biotechnol. 2020. Enhanced production of 5-hydroxytryptophan through the regulation of L-tryptophan biosynthetic pathway. doi:10.1007/s00253-020-10371-y PubMed
- [16] Rui Shi et al.. Front Pharmacol. 2019. Loganin Exerts Sedative and Hypnotic Effects via Modulation of the Serotonergic System and GABAergic Neurons. doi:10.3389/fphar.2019.00409 PubMed
- [17] Oliviero Bruni et al.. Expert Opin Pharmacother. 2019. Pharmacotherapeutic management of sleep disorders in children with neurodevelopmental disorders. doi:10.1080/14656566.2019.1674283 PubMed
- [18] Ning Mou et al.. RSC Adv. 2019. Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides. doi:10.1039/c9ra01549c PubMed
- [19] Hong-Yan Zhu et al.. RSC Adv. 2018. 4-Hydroxybenzyl alcohol derivatives and their sedative-hypnotic activities. doi:10.1039/c8ra01972j PubMed
- [20] Ki-Bae Hong et al.. Nutr Res Pract. 2018. Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems. doi:10.4162/nrp.2018.12.3.208 PubMed
- [21] Ki-Bae Hong et al.. Life Sci. 2016. Sleep-promoting effects of a GABA/5-HTP mixture: Behavioral changes and neuromodulation in an invertebrate model. doi:10.1016/j.lfs.2016.02.086 PubMed
- [22] Meng-Fei Ye et al.. Biomed Rep. 2015. Flos Albiziae aqueous extract and its active constituent quercetin potentiate the hypnotic effect of pentobarbital via the serotonergic system. doi:10.3892/br.2015.518 PubMed
- [23] Yuheng Lin et al.. ACS Synth Biol. 2014. Engineering bacterial phenylalanine 4-hydroxylase for microbial synthesis of human neurotransmitter precursor 5-hydroxytryptophan. doi:10.1021/sb5002505 PubMed
- [24] D Dalla Libera et al.. Neurol Sci. 2014. Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. doi:10.1007/s10072-014-1756-y PubMed
- [25] Chenning Zhang et al.. Eur J Pharmacol. 2014. Pharmacological evaluation of sedative and hypnotic effects of schizandrin through the modification of pentobarbital-induced sleep behaviors in mice. doi:10.1016/j.ejphar.2014.09.012 PubMed
- [26] Chenning Zhang et al.. Fitoterapia. 2014. Gomisin N isolated from Schisandra chinensis augments pentobarbital-induced sleep behaviors through the modification of the serotonergic and GABAergic system. doi:10.1016/j.fitote.2014.04.017 PubMed
- [27] Dingyan Chen et al.. J Huazhong Univ Sci Technolog Med Sci. 2012. Neurotransmitter-precursor-supplement intervention for detoxified heroin addicts. doi:10.1007/s11596-012-0073-z PubMed
- [28] Sara Baraldi et al.. J Clin Psychopharmacol. 2012. Symptomatic treatment of interferon-α-induced depression in hepatitis C: a systematic review. doi:10.1097/JCP.0b013e31825d9982 PubMed
- [29] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [30] George J Trachte et al.. Neuropsychiatr Dis Treat. 2009. Both stimulatory and inhibitory effects of dietary 5-hydroxytryptophan and tyrosine are found on urinary excretion of serotonin and dopamine in … doi:10.2147/ndt.s5040 PubMed
- [31] Li-En Wang et al.. Pharmacol Biochem Behav. 2008. Spinosin, a C-glycoside flavonoid from semen Zizhiphi Spinozae, potentiated pentobarbital-induced sleep via the serotonergic system. doi:10.1016/j.pbb.2008.03.022 PubMed
- [32] Subrat Kumar Bhattamisra et al.. J Ethnopharmacol. 2008. Antidepressant activity of standardised extract of Marsilea minuta Linn. doi:10.1016/j.jep.2008.01.012 PubMed
- [33] Amy Lynn Meolie et al.. J Clin Sleep Med. 2005. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. PubMed
- [34] Michele M Larzelere et al.. Prim Care. 2002. Anxiety, depression, and insomnia. doi:10.1016/s0095-4543(01)00003-3 PubMed
- [35] Jun Gao et al.. Brain Res. 2002. Modulation of serotonergic projection from dorsal raphe nucleus to basolateral amygdala on sleep-waking cycle of rats. doi:10.1016/s0006-8993(02)02625-2 PubMed
- [36] T C Birdsall. Altern Med Rev. 1998. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. PubMed
- [37] J H Juhl. Altern Med Rev. 1998. Fibromyalgia and the serotonin pathway. PubMed
- [38] M Touret et al.. Exp Brain Res. 1991. The role of 5-hydroxytryptophan (5-HTP) in the regulation of the sleep/wake cycle in parachlorophenylalanine (p-CPA) pretreated rat: a multiple approach … doi:10.1007/BF00231046 PubMed
- [39] F Laffont et al.. Electroencephalogr Clin Neurophysiol. 1984. Sleep disturbances in a case of brain-stem lesions; pharmacological study. doi:10.1016/0013-4694(84)90005-1 PubMed
- [40] M Sallanon et al.. C R Seances Acad Sci III. 1983. [Implication of hypothalamic structures in indolaminergic mechanisms of paradoxical sleep]. PubMed
- [41] M Sallanon et al.. Brain Res. 1982. Restoration of paradoxical sleep by cerebrospinal fluid transfer to PCPA pretreated insomniac cats. doi:10.1016/0006-8993(82)91281-1 PubMed
- [42] M Sallanon et al.. Eur J Pharmacol. 1982. 5-HT antagonists suppress sleep and delay its restoration after 5-HTP in p-chlorophenylalanine-pretreated cats. doi:10.1016/0014-2999(82)90549-0 PubMed
- [43] R F Laguzzi. Brain Res. 1982. Effects of serotonin synthesis inhibition on sleep in hippocampectomized rats. doi:10.1016/0006-8993(82)90659-x PubMed
- [44] F Petitjean et al.. C R Seances Acad Sci D. 1980. [Insomnia induced by P-chlorophenylalanine in cats. Its reversibility by intraventricular injections of indolamines]. PubMed
- [45] T Sakurada et al.. Jpn J Pharmacol. 1977. Effects of p-chlorophenylalanine (p-CPA) on sleep in olfactory bulb lesioned rats. doi:10.1254/jjp.27.389 PubMed
Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.