5-HTP Uses and Benefits
Summarize
5-hydroxytryptophan (5-HTP) is getting more attention as a dietary supplement because of its potential to increase serotonin production. Serotonin plays an important role in the body, affecting mood, sleep, appetite, and more. Research on the effects of 5-HTP remains limited but promising. As people look for natural alternatives to prescription medicines, many are trying 5-HTP. It is important to understand how 5-HTP works in the body, the benefits it may convey, its safe usage, and the potential risks.
What is 5-HTP?
In the body, 5-hydroxytryptophan (5-HTP) is an amino acid that is naturally produced from the body’s essential amino acid tryptophan by a process called decarboxylation. This is a natural chemical reaction that removes carbon from a carbon chain. This process produces serotonin, which is then converted to melatonin.
There are two sources of 5-HTP. One is food such as chicken, turkey, and potatoes. The other is the seeds of the West African plant Griffonia simplicifolia, the primary source of 5-HTP in supplements. It is difficult to get enough 5-HTP from food, so individuals turn to 5-HTP supplements.
How Does 5-HTP Work in the Body?
The body converts the 5-HTP serotonin precursor to the neurotransmitter serotonin in a series of steps.
- The body makes 5-HTP from L-tryptophan, an amino acid found in foods such as meat and dairy
- 5-HTP is converted into serotonin (5-HT) through enzymatic action
- Some serotonin is converted to melatonin
5-HTP can cross the blood-brain barrier, thereby increasing central nervous system levels of the neurotransmitter serotonin. Serotonin also acts as a hormone in the gastrointestinal system, which is why it is connected to appetite regulation.
Common Uses People Look For
There are several popular uses of 5-HTP that lead people to buy 5-HTP supplements.
1. Sleep
5-HTP supplementation has been shown to improve sleep quality, especially in older adults with poor sleep. 5-HTP, through a natural chemical process, increases serotonin levels, which are converted into melatonin. Melatonin regulates the sleep-wake cycle through its effects on circadian rhythms. Promoting melatonin production improves sleep.
2. Mood
5-HTP increases serotonin levels. Serotonin is called the “feel-good” chemical. It acts within the nervous system and influences mood. In the brain, serotonin increases neural (brain) activity and electrical impulses, which leads to improved mood and increased feelings of happiness.
3. Appetite
Serotonin is an appetite suppressant. Most serotonin is in the intestines in the cells lining the gastrointestinal tract. It helps speed digestion and supports the body in eliminating irritating or toxic foods. Serotonin increases satiety perception, reducing appetite during eating and food cravings, thereby contributing to weight loss.
There are additional 5-HTP benefits due to its effects on serotonin production. Serotonin regulates many biological processes. Researchers have found that 5-HTP does not stimulate the immune system. It modulates or regulates it. The evidence suggests it may elicit an immune response, which could reduce allergic reactions.
How to Take 5-HTP?
5-HTP is usually taken as a capsule, tablet, or gummy supplement. Because the FDA does not regulate supplements, there is no recommended dosage. Always read the product label for the recommended daily 5-HTP dosage, but also use caution.
It is important to consult your doctor before taking 5-HTP supplements, as they may cause side effects. If you have never taken 5-HTP, start with a low dose and gradually increase it, assessing tolerance at each dose.
5-HTP is also available as an ingredient in supplements that contain other herbs, amino acids, vitamins, and minerals. The choice of ingredients supports the desired effects. For example, a 5-HTP supplement for sleep may contain 5-HTP, ashwagandha, L-tryptophan, and chamomile, all of which support sleep. Some CBD (cannabidiol) products formulated for calming or sleep may contain 5-HTP.
The intended use may influence how you choose to take 5-HTP. The following are some examples.
| Intended use | Guidance |
|---|---|
| Sleep | Take a single dose 30-45 minutes before going to bed. |
| Mood | To maintain mood effects throughout the day, take several doses. For example, you can take one dose twice or three times daily, starting in the morning. However, be careful not to take too much 5-HTP daily. |
| Appetite | Take a dose before your meal. However, since 5-HTP does affect digestion and can cause gastrointestinal side effects when taken on an empty stomach, you can also choose to take a dose with food. |
The optimal 5-HTP dosage may require some experimentation. Generally, researchers recommend taking 5-HTP at 150-800 mg daily. Taking up to 400 mg of 5-HTP daily is considered safe based on current research, especially if you are trying to determine the best dosage amount. It is important not to take too much 5-HTP because there can be serious side effects. Too much 5-HTP is 6-10 grams daily.
There have been cases in which people taking doses above 100 mg have experienced side effects like nausea and vomiting. For beginners, take no more than 100 mg of 5-HTP daily.
Side Effects
The following are potential side effects of 5-HTP.
- Abdominal discomfort
- Diarrhea
- Nausea
- Fatigue
- Head pressure
- Sleep issue
- Mental confusion
- Memory impairment
You may experience minor side effects. The experience of those side effects is directly related to the dose of 5-HTP taken. You can take too much 5-HTP, especially when combined with certain prescription medicines. 5-HTP should not be taken with any medication that increases serotonin levels. Taking too much 5-HTP may contribute to serotonin syndrome, which affects behavior and mental functioning. This is why it is so important to discuss taking 5-HTP with your doctor.
FAQs
How long does 5-HTP take to work?
You may experience effects within 30-60 minutes when taking 5-HTP for sleep. However, to experience mood benefits, it may take a few weeks of consistent use to gradually stabilize serotonin levels. One study found that patients taking 50 mg of 5-HTP daily for four weeks experienced significant improvement in mood-related symptoms.
What’s the best time to take 5-HTP: morning or night?
The best time to take 5-HTP depends on the reason you are taking the supplement. If your goal is to support better sleep, take it at night. If taking 5-HTP to improve mood, you would take it in the morning and may take additional doses throughout the day. If 5-HTP helps reduce appetite for weight management, you could take a dose before a meal.
Who should avoid taking 5-HTP?
People who are taking antidepressants and migraine medications should avoid 5-HTP because they all increase serotonin levels. There is a risk that the 5-HTP interactions will produce too much serotonin and lead to health issues, like serotonin syndrome. Also, people taking supplements such as SAMe and St. John’s Wort should also avoid 5-HTP because the supplements affect serotonin levels.
In fact, avoid taking 5-HTP if taking any prescription medication that may increase serotonin. Suppose you take 5-HTP for sleep and are also taking a prescription sedative or an herbal sleep aid, such as valerian root or melatonin. Excessive drowsiness or sleepiness may develop. In severe cases, breathing may slow.
Also, women who are pregnant or breastfeeding should not take 5-HTP due to a lack of safety research.
Use 5-HTP Thoughtfully
Natural supplements, such as 5-HTP, can play an important role in a wellness regimen. 5-HTP is a supplement that promotes the production of serotonin. Increasing serotonin levels may lead to improved mood balance, better sleep quality, and better appetite regulation. As a natural supplement, it appeals to people seeking wellness support without resorting to prescription drugs. However, even natural supplements carry risks, including interactions with certain medications. It is important to consult your physician before starting a 5-HTP regimen.
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