L-Theanine vs 5-HTP

for sleep

Stronger evidence: tie

Stronger effect: L-Theanine

Safety: 5-HTP has the more serious interaction profile (minor vs serious).

For sleep, the two are evidence-matched; the difference is in effect and safety.

grade C low certainty

may improve subjective sleep quality via relaxation rather than sedation

200 mg before bed, adults

grade C low certainty

limited evidence for sleep; serotonergic, so caution with antidepressants

sources: PMID:42180808 · PMID:00000036