5-HTP, Melatonin, and Valerian Root

Relax with 5htp and MelatoninRelaxation is key to leading a fulfilling life.  However, between work, school, and family life, it can often be difficult to find the time to do so.

Even if you do find time, winding down from a stressful day can be difficult when tomorrow’s worries are on your mind.  Luckily, there are many supplements that can aid in relaxation.  While they each work on their own, many times a combination of supplements will do you amazing things.


Sometimes, it can be greatly beneficial to stack supplements to achieve a greater and more desirable effect than the sum of its parts. This is known as a synergistic effect.

Oftentimes, one will hear that two particular supplements or nootropics will have synergistic effects. A common example of these phenomena is a racetam paired with choline. Individually, they are powerful nootropics, but when paired together they complement each other very nicely.

5-HTP for Vivid Dreams

A great relaxation stack that synergizes well is pairing 5-HTP, valerian root, and melatonin. These supplements work great on their own, but oftentimes people will find the effects to not be strong enough. 5-HTP is known to be a precursor to serotonin, which is a vasoconstrictor that stimulates muscle relaxation which regulates the brain in learning, mood, and sleep.[1]

Taken alone, 5-HTP gives a sensation of relaxation and has reportedly been known to increase the vivid nature of dreams which suggests an increase in recall memory.

Valerian Root

Valerian root is another great addition to the relaxation stack because it is known to reduce anxiety and is also known to be possibly mildly sedating. [2][3]

It is usually brewed in tea, but can be taken as a general supplement as well. Similarly to 5-HTP’s effects, people have reported valerian to be responsible for more vivid dreams.


Finally, melatonin is a great addition to any relaxation stack. Most people only take melatonin before bed (as it is the chemical in the brain responsible for being “tired”), but can also be taken during the day for general relaxation.

As the safest of the three compounds in the relaxation stack, melatonin can be taken daily without any worry of side effects. In addition, it is also anecdotally reported that “less is more”. This means that melatonin seems to be more effective when taken in smaller doses (<5mg). It is greatly attributed to decreasing insomnia, adrenaline (hence the relaxation), and blood pressure among other great health benefits.[4]

For those days when you just need to relax and those nights when you can’t fall asleep, consider stacking 5-HTP, melatonin, and Valerian.

How to Assure that you Buy High-Quality Supplements

I know that it can be a crap-shoot when picking a supplement supplier.  With the prevalence of brick and mortar stores and online stores, it can be confusing and frustrating trying to find the best deal.

While finding the lowest price for a particular supplement may be tempting, it can often lead to purchasing a lower-quality supplement.  Some shady manufacturers will use low-quality supplements in order to increase profit margins.

It is your best bet to stick with a supplier who uses third-party testing to assure supplement quality.  One of my go-to websites is Powder City because they use such testing.


[1]: http://www.medicalnewstoday.com/articles/232248.php

[2]: http://www.ncbi.nlm.nih.gov/pubmed/20042323

[3]: http://www.ncbi.nlm.nih.gov/pubmed/18160026

[4]: http://examine.com/supplements/Melatonin/