5-HTP, Ashwagandha & L-Theanine: A Plain-English Guide
5-HTP, ashwagandha, L-theanine and chromium show up in many wellness products. Here's what each one is, in plain English — and who should be careful.
5-HTP (5-hydroxytryptophan)
5-HTP is a compound the body makes from the amino acid tryptophan, and it's a building block for serotonin. Supplements are usually made from the seeds of the African plant Griffonia simplicifolia.
Be careful if: you take antidepressants (SSRIs, SNRIs, MAOIs), migraine medicines (triptans) or other drugs that affect serotonin — combining them can be dangerous. Talk to your doctor first.
Ashwagandha
Ashwagandha (Withania somnifera) is an herb used for centuries in Ayurvedic tradition. It's often described as an "adaptogen", and some small studies have looked at it for stress and sleep. KSM-66® is a branded root extract.
Be careful if: you are pregnant or nursing, have a thyroid or autoimmune condition, or take sedatives or thyroid medication. Rare cases of liver problems have been reported.
L-Theanine
L-theanine is an amino acid found naturally in tea leaves — it's one reason green tea feels calmer than coffee. It's commonly used in relaxation and focus products and is generally well tolerated.
Chromium
Chromium is a trace mineral. According to the NIH Office of Dietary Supplements, it plays a role in how the body uses carbohydrates, fats and protein, and it's found in foods like broccoli, whole grains and meat. Most people get enough from their diet.
A note on patches
When these ingredients are used in a patch rather than swallowed, research on how much passes through the skin is limited. Labels typically list how much the patch contains, not how much your body absorbs.
Who should talk to a doctor first?
Anyone who is pregnant or nursing, under 18, taking prescription medication, or living with a medical condition should check with a doctor or pharmacist before using any supplement — patch or pill.
See how these ingredients come together in our Thinveil Metabolic Support Patches review, or read wellness patches explained.
This article is for general information only and is not medical advice. Read our medical disclaimer.