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Head-to-head evidence comparison — which supplement is right for you?
5-HTP and Ashwagandha are closely matched across evidence, studies, and safety.
Verdict
Likely helps
6 of 7 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
10 of 10 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both 5-HTP and Ashwagandha have evidence — compare verdict strength side-by-side.
50-100mg for sleep; 150-300mg for mood
For sleep: 30-45 minutes before bed, For mood: 2-3 divided doses with meals
Capsules
300-600mg daily (standardized extract)
Morning for daytime stress, Evening for sleep support
KSM-66 or Sensoril standardized extract
2-4 weeks
1-2 weeks
2-4 weeks
First 1-2 weeks
2-4 weeks
2-4 weeks
2-4 weeks
First week
Early pharmacological interventions for universal prevention of post-traumatic stress disorder (PTSD)
The Cochrane database of systematic reviews (2022) · Systematic review · n=2023
This review provides uncertain evidence only regarding the use of hydrocortisone, propranolol, dexamethasone, omega-3 fatty acids, gabapentin, paroxetine, PulmoCare formula, Oxepa formula, or 5-hydroxytryptophan as universal PTSD prevention strategies.
Combination pharmacotherapy for the treatment of fibromyalgia in adults
The Cochrane database of systematic reviews (2018) · Systematic review · n=1474
Two studies only reported any primary outcomes of interest (patient-reported pain relief of 30%, or 50%, or greater).
The Impact of 5-Hydroxytryptophan Supplementation on Cognitive Function and Mood in Singapore Older Adults: A Randomized Controlled Trial
Nutrients (2025) · Rct · n=30
Results: A significant time effect was observed in the MoCA score, which was mainly explained by a significant increase in the 5-HTP group (week 0 vs. week 12: 26.6 ± 1.4 a.u. vs. 27.6 ± 1.4 a.u., p < 0.05).
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis
Journal of the American Nutrition Association (2024) · Meta analysis · n=873
Significant reduction in HAM-A anxiety scores (p=0.0007)
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial
Nutrients (2024) · Rct · n=131
Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.
Plant-derived nootropics and human cognition: A systematic review
Critical reviews in food science and nutrition (2023) · Systematic review
Bacopa monnieri improves language, learning and memory.
Limited evidence from small RCTs (n=30, n=166). Effectiveness constrained by mixed study populations and preliminary findings. Higher doses associated with increased nausea risk.
Based on meta-analysis showing significant HAM-A score reduction (p=0.0007) and RCT evidence at 125mg dose. High heterogeneity (I2=98%) in pooled analysis suggests variable response. Extract standardization affects bioavailability.
AI-estimated from published studies. Interpret as directional guidance.
Both 5-HTP and Ashwagandha are closely matched — the best choice depends on your specific health goals.
For reduce anxiety & stress, Ashwagandha has a higher relevance score (95 vs 60).
No known interactions between 5-HTP and Ashwagandha have been documented in our database. However, always consult a healthcare provider before combining supplements.