5-HTP cho Mất Ngủ
B Bằng chứng Ít nhất một thử nghiệm ngẫu nhiên ủng hộ điều này, với các kết quả phần lớn nhất quán.Dựa trên 42 nghiên cứu (1 RCT) với 84 người tham gia. 35/42 nghiên cứu cho thấy tác động tích cực.
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B
Kết luận
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)
so với: Placebo
Hiệu quả: None
None
Other
Sleep deprivation activated AMPK/FOXO3a signaling mediates pineal autophagy impairment to reduce melatonin secretion in CUMS …
Dose: None
so với: CUMS+SD model without intervention
Outcome: Depression/insomnia behaviors and melatonin secretion
Hiệu quả: None
None
Đối tượng nghiên cứu: 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
so với: Placebo
Hiệu quả: 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)
so với: Placebo
Hiệu quả: None
None
Animal study
Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …
Dose: None
so với: Placebo
Hiệu quả: 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)
so với: Placebo
Hiệu quả: None
None
Key Statistics
43
Nghiên cứu
84
Người tham gia
↑
Positive
B
Xếp hạng
Referenced Papers
Journal of ethnopharmacology
2026
Journal of ethnopharmacology
2025
9 trích dẫn
Psychopharmacology
2025
5 trích dẫn
Neuroscience letters
2025
3 trích dẫn
International journal of …
2025
1 trích dẫn
International immunopharmacology
2025
1 trích dẫn
Zhongguo Zhong yao …
2025
Journal of ethnopharmacology
2024
26 trích dẫn
International journal of …
2024
5 trích dẫn
Bioorganic chemistry
2023
14 trích dẫn
Child and adolescent …
2023
5 trích dẫn
Microbial cell factories
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20 trích dẫn
Frontiers in bioengineering …
2021
18 trích dẫn
Food & function
2020
42 trích dẫn
Applied microbiology and …
2020
30 trích dẫn
Frontiers in pharmacology
2019
52 trích dẫn
Pharmacotherapeutic management of sleep disorders in children with neurodevelopmental disorders.
Review
Expert opinion on …
2019
49 trích dẫn
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 trích dẫn
RSC advances
2018
23 trích dẫn
Nutrition research and …
2018
12 trích dẫn
Life sciences
2016
19 trích dẫn
Biomedical reports
2015
12 trích dẫn
ACS synthetic biology
2014
71 trích dẫn
Neurological sciences : …
2014
58 trích dẫn
European journal of …
2014
43 trích dẫn
Fitoterapia
2014
30 trích dẫn
Journal of Huazhong …
2012
15 trích dẫn
Symptomatic treatment of interferon-α-induced depression in hepatitis C: a systematic review.
Systematic Review
Journal of clinical …
2012
Medical science monitor …
2009
85 trích dẫn
Neuropsychiatric disease and …
2009
31 trích dẫn
Pharmacology, biochemistry, and …
2008
76 trích dẫn
Journal of ethnopharmacology
2008
55 trích dẫn
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Primary care
2002
43 trích dẫn
Brain research
2002
33 trích dẫn
Alternative medicine review …
1998
216 trích dẫn
Alternative medicine review …
1998
Experimental brain research
1991
20 trích dẫn
Electroencephalography and clinical …
1984
2 trích dẫn
Comptes rendus des …
1983
2 trích dẫn
Restoration of paradoxical sleep by cerebrospinal fluid transfer to PCPA pretreated insomniac cats.
Other
Brain research
1982
38 trích dẫn
European journal of …
1982
21 trích dẫn
Brain research
1982
2 trích dẫn
Comptes rendus des …
1980
1 trích dẫn
Japanese journal of …
1977
17 trích dẫn
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 100-300 mg, 30-45 min before bed
Giới hạn trên: Not established; serotonin syndrome risk with SSRIs
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | 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 | -- |
Thời điểm dùng tốt nhất: 30-45 minutes before bed
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Heartburn
- ⚠ Stomach pain
- ⚠ Drowsiness
Tương tác đã biết
- ● SSRIs/SNRIs — serious risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Tramadol — increased serotonin syndrome risk
- ● Carbidopa — may cause scleroderma-like skin changes
Mức hấp thụ tối đa cho phép: Not established; serotonin syndrome risk with SSRIs
Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.
Frequently Asked Questions
Does 5-HTP help with Mất Ngủ?
Based on 43 studies with 84 participants, there is moderate evidence from clinical studies that 5-HTP may support Mất Ngủ management. Our evidence grade is B (Good Evidence).
How much 5-HTP should I take for Mất Ngủ?
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 Mất Ngủ?
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
Các thành phần khác cho Mất Ngủ
5-HTP cho các tình trạng khác
References
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