A new study published in Nutrients has shown that daily 5-hydroxytryptophan (HTP) supplementation can improve older adults' cognitive test scores and mood.
In a 12-week, randomised controlled trial, using Singaporean older adults as a cohort, researchers tested the effect of a daily 5-HTP supplement on cognitive function and mood.
Participants were given 100 mg of 5-HTP daily or did not consume it at all and had their cognitive function and mood assessed via the Montreal Cognitive Assessment (MoCA), Geriatric Anxiety Inventory (GAI) and Geriatric Depression Scale (GDS).
Cognitive function-related blood biomarkers were also assessed.
The researchers found that 5-HTP supplementation demonstrated potential in improving cognitive function and alleviating depression symptoms through the regulation of the serotonergic system.
Serotonin is a key neurotransmitter, influencing a wide array of physiological processes, such as sleep, body temperature, appetite and motor activity.
It is also involved in some psychological processes, including memory, learning and executive function
5-HTP is a precursor of serotonin and has been proposed as a potential dietary supplement to enhance central serotonin synthesis.
Neuroscientist Dr Ramon Velazquez from Mind Lab Pro said: "This study adds to a growing body of evidence that targeted nutraceuticals can positively impact brain function and mood."
"5-HTP appears to enhance memory, attention and emotional well-being in older adults, underscoring how neurochemistry and nutrition are deeply intertwined."
"Supplements such as 5-HTP, alongside omega-3s, phosphatidylserine and other nootropics, can support neurotransmitter balance and neuroplasticity, helping seniors maintain sharper cognitive function and better mood."
The study also bolsters support for using nutraceuticals in conjunction with other interventions to reduce age-related cognitive decline.
"Proper nutrients create the biochemical foundation for memory, focus and emotional regulation," Velazquez added.
"Supplementation can complement lifestyle. Combined with mental exercises, sleep and physical activity, nutraceuticals enhance cognitive performance more effectively."
"Early and consistent support matters — starting brain nutrition early and maintaining it across the lifespan helps build cognitive reserve and may reduce age-related decline."
"This study confirms that what we feed our brains is just as important as how we challenge them"