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5-HTP capsules are sourced from the Griffonia Simplicifolia plant. This shrub is native to West and Central Africa. The seeds can be powdered, and are a natural source of 5-HTP, containing up to 20% 5-HTP by weight.
The body also naturally generates 5-HTP from the breakdown of the amino acid Tryptophan. Tryptophan is present in various foods, including poultry, fish and some beans.
In addition to 5-HTP capsules, Tryptophan supplements are also sold at health stores. While these may be effective, 5-HTP is believed to offer stronger effects. 5-HTP has a higher rate of being transported into the brain and being synthesized into the neurotransmitter Serotonin.
This article will discuss how 5-HTP capsules work in the body, benefits of use, dosages and side effects, capsules vs. powder, and some other types of supplements that work well together with 5-HTP.
Mood
Sleep
Weight Loss- Increases Serotonin levels in the brain
- Enhances mood and alleviates stress
- Improves sleep and regulates appetite
What are 5-HTP Capsules Used for?
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Dietary and supplemental Tryptophan is broken down in the liver into 5-HTP and other metabolites like niacin (vitamin B3).
Once it enters the bloodstream, 5-HTP travels to the brain, where it crosses the barrier between the bloodstream and the brain (blood-brain barrier). 5-HTP capsules bypass the initial conversion and enter the bloodstream directly, which can lead to quicker effects then Tryptophan supplements.
Once in the brain, 5-HTP is converted into Serotonin. Serotonin is the main neurotransmitter responsible for regulating mood. When Serotonin is released, it can stimulate emotions of peacefulness and contentedness.
Serotonin cannot pass the blood-brain barrier. This means that directly supplementing with Serotonin is ineffective at raising Serotonin levels in the brain.
5-HTP also restricts and controls the amount of Dopamine in the brain. Dopamine is a neurotransmitter that the body uses during times of stress to create a state of hyper-focus and alertness. With 5-HTP use, the Dopamine suppressing function works harmoniously with the Serotonin releasing action to produce a prolonged state of calm and relaxation.
Additionally, some Serotonin is converted into Melatonin. Melatonin is the main hormone connected to the regulation of normal sleep cycles. Because it is a precursor to Serotonin and therefore Melatonin, 5-HTP tablets are often taken as a sleep aid.
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5-HTP Capsule Benefits For Mind and Body
5-HTP capsules are sometimes used daily as a mental health supplement. Users report that overall stress levels fall, and the ability to manage stressful situations improves.
In multiple clinical studies, 5-HTP has been seen to reduce the symptoms of depression as effectively as some traditional prescription antidepressants. This condition is sometimes linked to a deficiency in Serotonin.
For people who suffer from over-active minds and attention span issues, 5-HTP tablets may provide a sense of mental balance and calm clarity by increasing Serotonin levels. For this reason, some people use 5-HTP supplements as an alternative to traditional medications for ADD and ADHD.
Some studies have also found evidence that 5-HTP has some appetite suppression effects in obese patients. For this reason, it has been used to complement fitness and weight loss regimens.
One 12-week study found that obese female patients who took 5-HTP had greater weight loss, increased feelings of satiety, and decreased carbohydrate intake compared to patients who took placebo.
5-HTP capsules are also sometimes used as a hangover cure. Binge drinking alcohol can often be accompanied by disrupted sleep and Serotonin deficiencies. These effects may be diminished by a dose of 5-HTP the following day to help to restore Serotonin to proper levels.
The Natural Medicines database has rated 5-HTP as Possibly Effective in reducing symptoms of depression. Research on anxiety, ADHD, obesity, and other conditions is limited, and more studies are needed. At this time, the FDA has not approved 5-HTP as a drug to prevent or treat any conditions.
Best Dosages For 5-HTP Capsules
5-HTP has been rated as Possibly Safe for oral use in adults by the Natural Medicines database. Most users can expect to experience no or mild side effects. Mild side effects that have been reported in some users include heartburn, nausea, abdominal discomfort, vomiting, and diarrhea.
5-HTP may have serious interactions with anti-depressants like SSRIs and MAOIs. A condition called Serotonin Syndrome can occur when there is an excess of Serotonin in the body. Symptoms include difficulty concentrating, irregular heartbeat, excessive sweating, and agitation. In severe cases, if left untreated, Serotonin Syndrome can be fatal.
It is important to respect dosage guidelines for optimum benefits. For most people doses ranging between 40 mg to 100 mg per day are often adequate.
If effects are too mild you may increase the dosage in increments of 50 mg until desired effects are achieved. It is always better to err on the side of taking a smaller dose. Start with the lowest threshold dose and increase use gradually.
Always check with your doctor before starting a new supplement, especially if you are taking any prescription medications. Proper dosage depends on many factors including age, physiology, and the purpose for taking a supplement. Your doctor will be able to determine the best 5-HTP dosage for you and your needs.
Supplements to Use with 5-HTP
For some people, the effects of 5-HTP capsules may be too mild. This is especially true for people with severe cases of anxiety and depression.
For these people, it may be beneficial to explore natural supplements for cognitive health with more targeted stress relieving action. Often, you can use these supplements together with 5-HTP capsules to produce a synergistic benefit.
Anxiolytic (anxiety inhibiting) supplements which act upon gamma-aminobutyric-acid (GABA) function in the body may be combined with 5-HTP for combined effects. GABA is the hormone which the body releases to inhibit over-firing nerve cells. Supplements which support GABA production can create a powerful reduction in stress triggers, both mentally and physically.
Buying 5-HTP Capsules vs. Bulk Powders
Most people who have the choice between capsule form and bulk powder opt for capsules because of their convenience of use. However, if 5-HTP bulk powder is available it may be preferable to premade capsules. Bulk pricing deals and greater dosing flexibility can make this option more attractive. This advice carries over to most natural supplements.
When you decide to try a cognitive enhancement supplement, calculating the proper dose is important. The biochemistry of the brain can vary greatly from person to person. The difference of a few milligrams may result in very effective results versus no effects, or mild/no side effects versus severe side effects.
So, if you have the option, consider buying bulk powder to have greater dosage flexibility. Additionally, if you like the convenience of capsules, reasonably priced capping machines and empty capsules are available online, so you can make personalized dosage 5-HTP capsules using bulk powder.
L-Tryptophan
L-Theanine
GABAMelatonin- Das YT, Bagchi M, Bagchi D, Preuss HG. Safety of 5-hydroxy-L-tryptophan. Toxicol Lett. 2004
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