The Benefits of 5-HTP

5-Hydroxytryptophan (5-HTP)

5-HTP (Griffonia Simplicifolia) is a naturally occurring amino acid that helps boost serotonin levels in the brain, promoting better mood, restful sleep, and emotional well-being. As a precursor to serotonin, 5-HTP helps balance mood, reduce anxiety, and improve sleep quality. It is widely used as a supplement to support mental health and improve symptoms of depression and insomnia.

Key highlights of 5-HTP

• May help to improve mood by supporting serotonin levels
• Supports weight loss by reducing appetite
• Improves sleep by increasing melatonin production
• Can reduce anxiety and depression
• Reduces aches and pains including chronic headaches

Biochemistry Timeline

Improvements around sleep and mood can be seen in as little as 7 days with supplementation.

What is 5-Hydroxytryptophan (5-HTP)?

5-Hydroxytryptophan (5-HTP) is an amino acid used to produce the important brain chemical serotonin. Known as the ‘happy hormone’, serotonin is responsible for stabilising our mood, promoting feelings of happiness and a sense of well-being.

Evidence suggests that the stress of modern day living and the diets and lifestyles that often accompany it, have resulted in a widespread reduction in levels of brain serotonin, which for some may lead to food cravings thus weight gain, episodes of anxiety and depression, aches and pains as well as sleep disturbances.

Supplementing with 5-HTP has been shown to bring relief from a wide variety of conditions including binge eating associated with obesity, chronic headaches, insomnia and depression.

The Amazing Benefits of 5-HTP:

Mood

5-Hydroxytryptophan (5-HTP) is known to affect anxiety and depression by increasing serotonin levels in the brain. Serotonin is a neurotransmitter that plays a crucial role in regulating mood and emotional stability. Supplementing with 5-HTP has been shown to improve symptoms of depression and anxiety by promoting a sense of well-being and relaxation.

Several studies suggest that 5-HTP can be as effective as traditional antidepressants in alleviating symptoms of depression and reducing anxiety, offering a natural alternative for managing these conditions.

Weight Control

By increasing serotonin levels through 5-HTP supplementation, there may be an increase in feelings of satiety resulting in lowered food consumption and weight loss. During one study obese individuals receiving a 5-HTP supplement were found to lose significantly more weight than those who didn’t receive it. They also consumed less carbohydrate foods and reached satiety sooner. Additionally, 5-HTP may improve mood and decrease stress, further supporting healthy eating habits and weight management.

In another five-week study, 19 obese females were given 5-HTP or a placebo but no other dietary restrictions. Those who received the 5-HTP were seen to have lowered appetite and food intake as well as greater weight loss.

Serotonin Booster

Reduced Tryptophan (the precursor to 5-HTP) availability is thought to play a role in the onset of depression and anxiety. Evidence also suggests that impaired serotonin function can cause clinical depression in some circumstances. 5-HTP is the immediate precursor to serotonin and it is thought that supplementing with 5-HTP can support both the levels and activity of serotonin, thereby reducing symptoms of anxiety and depression.

One study shows that supplementing with 5-HTP significantly reduced the reaction to a panic challenge compared to a placebo in patients with panic disorder.

Sleep quality

5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid and chemical precursor to serotonin, a neurotransmitter that regulates mood and sleep. Supplementing with 5-HTP can increase serotonin levels, which in turn can enhance melatonin production, the hormone responsible for sleep regulation.

Studies have shown that 5-HTP can improve sleep quality by reducing the time it takes to fall asleep and increasing the duration of REM sleep. As a result, 5-HTP supplements are often used to help treat insomnia and other sleep-related issues.

One study showed that by supplementing 5-HTP to a group of children with sleep terrors it was possible to regulate their alertness levels and bring about long-term improvements of sleep terrors.

Summary

5-Hydroxytryptophan (5-HTP) is a natural amino acid that boosts serotonin levels, promoting improved mood, sleep, and emotional well-being. It may alleviate anxiety and depression, aid weight loss by reducing appetite, and enhance sleep quality by increasing melatonin production. Typical dosages range from 100 to 300 mg per day, and it’s important to consult a healthcare provider, especially if taking other medications, due to potential interactions. Long-term safety is not well-studied, so regular monitoring is advised.

FAQs

How should I take 5-HTP, and what is the recommended dosage? The typical dosage of 5-HTP ranges from 100 to 300 mg per day, often taken in divided doses. It’s best to start with a lower dose and gradually increase it based on tolerance and desired effects. Always follow the instructions on the supplement label or consult a healthcare professional for personalized advice.

Can I take 5-HTP with other supplements or medications? While 5-HTP can be taken with some supplements, it may interact with medications, particularly antidepressants, anti-anxiety medications, and other serotonin-boosting supplements. This can lead to serotonin syndrome, which is serious. Always consult a healthcare provider before combining 5-HTP with other medications or supplements.

Is 5-HTP safe for long-term use? The long-term safety of 5-HTP has not been well-studied. While many people use it without issues for short periods, prolonged use should be monitored by a healthcare professional. It’s important to assess its effectiveness and safety regularly and to explore alternative treatments if needed.

Research:

1. Birdsall T. C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative medicine review : a journal of clinical therapeutic, 3(4), 271–280.
2. Cangiano, C., Ceci, F., Cascino, A., Del Ben, M., Laviano, A., Muscaritoli, M., Antonucci, F., & Rossi-Fanelli, F. (1992). Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. The American journal of clinical nutrition, 56(5), 863–867.
3. Ceci, F., Cangiano, C., Cairella, M., Cascino, A., Del Ben, M., Muscaritoli, M., Sibilia, L., & Rossi Fanelli, F. (1989). The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. Journal of neural transmission, 76(2), 109–117.
4. Cowen, P. J., & Browning, M. (2015). What has serotonin to do with depression?. World psychiatry : official journal of the World Psychiatric Association (WPA), 14(2), 158–160.
5. Maffei M. E. (2020). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International journal of molecular sciences, 22(1), 181.
6. Schruers, K., van Diest, R., Overbeek, T., &Griez, E. (2002). Acute l-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients. Psychiatry Research, 113 (3), 237-243.
7. Jangid, P., Malik, P., Singh, P., Sharma, M., & Gulia, A. K. (2013). Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian journal of psychiatry, 6(1), 29–34.
8. Cangiano, C., Ceci, F., Cascino, A., Del Ben, M., Laviano, A., Muscaritoli, M., Antonucci, F., & Rossi-Fanelli, F. (1992). Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. The American journal of clinical nutrition, 56(5), 863–867.
9. Ceci, F., Cangiano, C., Cairella, M., Cascino, A., Del Ben, M., Muscaritoli, M., Sibilia, L., & Rossi Fanelli, F. (1989). The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. Journal of neural transmission, 76(2), 109–117.
10. Pöldinger, W., Calanchini, B., & Schwarz, W. (1991). A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology, 24(2), 53–81.
11. Meloni, M., Puligheddu, M., Carta, M., Cannas, A., Figorilli, M., & Defazio, G. (2020). Efficacy and safety of 5-hydroxytryptophan on depression and apathy in Parkinson’s disease: a preliminary finding. European journal of neurology, 27(5), 779–786.