Head-to-head evidence comparison — which supplement is right for you?
5-HTP wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
50-100mg for sleep; 150-300mg for mood
For sleep: 30-45 minutes before bed, For mood: 2-3 divided doses with meals
Capsules
150-300mg kavalactones daily
Evening for relaxation, 30-60 minutes before stressful events, Before bed for sleep
Water-extracted root powder or capsules
2-4 weeks
1-2 weeks
2-4 weeks
First 1-2 weeks
30-60 minutes
30-60 minutes
30-60 minutes
1-2 hours
Efficacy of a postbiotic and its components in promoting colonic transit and alleviating chronic constipation in humans and mice
Cell reports. Medicine (2025) · Animal · n=110
A randomized, double-blind, placebo-controlled crossover trial involving 110 adults with chronic constipation (Rome IV criteria) demonstrates that a 3-week Probio-Eco intervention significantly improves constipation symptoms, stool straining, and worry scores.
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).
Azapirones for generalized anxiety disorder
The Cochrane database of systematic reviews (2006) · Meta analysis · n=5908
The calculated number needed to treat for azapirones using the Clinical Global Impression scale was 4.4 (95% confidence interval (CI) 2.16 to 15.4).
Herbal medicines in the treatment of psychiatric disorders: 10-year updated review
Phytotherapy research : PTR (2018) · Systematic review
Other encouraging herbal medicines with preliminary evidence include Curcuma longa (turmeric) in depression, Withania somnifera (ashwagandha) in affective disorders, and Ginkgo biloba (ginkgo) as an adjunctive treatment in Schizophrenia.
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence
Phytotherapy research : PTR (2018) · Systematic review
An open-ended search to 5 July 2017 was conducted using MEDLINE (PubMed), Scopus, and Cochrane library online databases and performed in a stepped format from preclinical to clinical investigations.
5-HTP has a higher evidence score (8.5/10 vs 9/10) and wins in 2 of 3 categories.
For reduce anxiety & stress, Kava has a higher relevance score (90 vs 60).
No known interactions between 5-HTP and Kava have been documented in our database. However, always consult a healthcare provider before combining supplements.