5-HTP Benefits for Mood, Stress and Sleep

There are many potential 5-HTP benefits of use that are being discovered by new research. 5-HTP (5-Hydroxytryptophan) is a Serotonin boosting supplement that people use to improve sleep, decrease appetite, and for anxiety and depression. For use as a supplement, 5-HTP is extracted from the seeds of the plant Griffonia simplicifolia, an African medicinal shrub.

5-HTP is naturally produced in the body from the breakdown of Tryptophan. Tryptophan is an amino acid found in various foods including milk, meat, and beans.

Tryptophan, and consequently 5-HTP, is a precursor in the body for the production of Serotonin. Serotonin is a neurotransmitter associated with positive emotions, including relaxation and happiness. A benefit of 5-HTP use is that it may increase levels of Serotonin in the brain.

There are a number of purported 5-HTP benefits both for the brain as well as the whole body. This article will explore the benefits of this supplement as well as safety and potential side effects.

5-HTP

Serotonergic Supplement

Mood

Sleep

Weight Loss

How It Works:

• Increases Serotonin levels in the brain
• Enhances mood and alleviates stress
• Improves sleep and regulates appetite

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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5-HTP Benefits and Effects

Taking a 5-HTP supplement is the most effective way to increase levels of Serotonin in the brain for mood, relaxation and sleep. The benefits of 5-HTP for mood outweigh those of L-Tryptophan, which is its nutrient precursor.

Tryptophan is an essential amino acid, meaning that it cannot be synthesized by the human body. Therefore, it has to be obtained through the diet. Tryptophan is found in many protein rich foods, such as red meats, eggs, poultry, chickpeas, edamame, green beans, and nuts such as peanuts.

Tryptophan is broken down in the liver into 5-HTP and other metabolites, like niacin (vitamin B3). Some 5-HTP travels through the bloodstream and crosses over the barrier separating the bloodstream from the brain. In the brain 5-HTP is used by the body to synthesize Serotonin and Melatonin.

Serotonin has many different purposes in the body. Serotonin is responsible for the contractions of the muscles of the small intestine during digestion (peristalsis). Serotonin in the brain regulates feelings of happiness, well-being, and calm.

Melatonin is a key part of the circadian rhythm (sleep/wake cycle) in animals, an internal biological clock responsible for maintaining a regular sleeping pattern.

What is 5-HTP Used For?

Because 5-HTP may cause an increase in Serotonin levels, it has been studied for decreasing the symptoms of depression. Several trials have proven 5-HTP capsules to be more effective than placebo in treating symptoms of depression.

5-HTP has previously been considered less effective than other, more powerful antidepressants. However some preliminary clinical research trials have shown that 5-HTP benefits may be comparable to conventional antidepressant therapy.

Serotonin can play a large part in the regulation of feelings of anxiety. Serotonin-boosting benefits of 5-HTP have been used to improve symptoms of anxiety. Doses of 50mg-100mg taken daily have been shown to help people suffering from anxiety.

5-HTP has also been studied for improving fibromyalgia symptoms, a disease associated with widespread pain and sensitivity to pressure. Clinical studies have shown that 5-HTP reduces primary fibromyalgia symptoms including pain severity, morning stiffness, and sleeplessness.

Anyone considering taking 5-HTP (or any supplement) should consult their doctor first, especially if they are already on prescription medication.

The Natural Medicines database has rated 5-HTP as Possibly Effective for reducing symptoms of depression. Research on improving the symptoms of other low-Serotonin conditions like anxiety, insomnia, and fibromyalgia is limited, and further studies need to be done. At this time, the FDA has not approved 5-HTP as a drug for the prevention or treatment of any conditions.

Additional 5-HTP Benefits

5-HTP tablets may also be useful for individuals trying to lose weight. When someone goes on a diet, their Serotonin levels often drop. This can result in poor mood, binge eating, and cravings for carbohydrates. 5-HTP may help to increase these low Serotonin levels.

Preliminary studies have shown that 5-HTP may help reduce appetite, caloric intake, and weight in obese individuals. Higher Serotonin levels are known to cause an appetite suppression effect, allowing for the calorie deficit necessary to lose weight.

5-HTP supplements also aid in the production of Melatonin. This means that it may be used by people who have trouble sleeping or suffer from insomnia. In one study, a combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly decreased time to fall asleep and increased the duration of sleep compared to placebo.

Potential Side Effects

The Natural Medicines database has rated 5-HTP supplements as Possibly Safe for oral use in adults. 5-HTP has been deemed Possibly Unsafe for women who are pregnant or breastfeeding, and is to be avoided in these cases.

Most individuals who take 5-HTP will experience no or mild side effects. Mild side effects reported include diarrhea, vomiting, nausea and heartburn.

As with any supplement though, side effects can occur, especially if the supplement is not dosed properly. These side effects may be worse at higher doses.Proper dosage is dependent on multiple factors including age, physiology, and the purpose for taking 5-HTP; your doctor will be able to determine the best dosage for your needs.

5-HTP can have negative interactions with various medications, including but not limited to: Carbidopa (a drug for Parkinson’s disease), Dextromethorphan (Robitussin DM, others), Meperidine (Demerol), and Tramadol.

5-HTP should not be taken in conjunction with any antidepressants of the MAOI (Monoamine oxidase inhibitor) or SSRI (Selective Serotonin re-uptake inhibitor) classes. Taking these substances together may cause Serotonin Syndrome. Serotonin Syndrome is a very serious condition that can cause excessive sweating, mental fog, irregular heartbeat, and can be potentially life-threatening if left untreated.

Anyone considering taking 5-HTP should consult with their doctor, to make sure that the supplement does not interact with any prescription medication they may be taking.

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L-Tryptophan

L-Theanine

GABA

Melatonin