5-HTP Dosage: What is a Safe and Effective Usage Range?

Supplemental 5-HTP dosages have been used to improve mood, reduce stress, suppress the appetite, and promote better sleep.

5-HTP (5-Hydroxytryptophan or Oxitriptan) is a naturally occurring compound that serves many important roles in the body. 5-HTP is naturally produced in the liver from the breakdown of Tryptophan.

Tryptophan is an essential amino acid, meaning that it cannot be synthesized by the human body and must be acquired from dietary sources. Tryptophan is found in many protein rich foods including red meat, poultry, eggs, milk, edamame, and chickpeas.

5-HTP acts as a metabolic intermediary in the production of Serotonin and Melatonin from Tryptophan. Some people take Tryptophan supplements for mood enhancement and appetite suppression purposes. However, a dosage of 5-HTP instead avoids one of the metabolic steps, and therefore may be more direct.

Using the appropriate 5-HTP dosage may help increase levels of the neurotransmitters Serotonin and Melatonin in the brain.

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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What does a 5-HTP Dosage do in the Body?

5-HTP is an intermediate step in the metabolic conversion of Tryptophan into Serotonin and Melatonin.

Tryptophan, either from the diet or supplements, travels to the liver. Here it is broken down into 5-HTP and other metabolites, including Vitamin B3 (niacin).

The 5-HTP travels through the bloodstream to the brain. Here the 5-HTP crosses the barrier between the bloodstream and the brain. In the brain 5-HTP is converted into Serotonin. Serotonin in the brain can be further converted into Melatonin.

Melatonin is a hormone which is key in maintaining circadian rhythm (sleep/wake cycles, also known as the “Biological Clock”) in humans. Deep, restful sleep is essential for cell turnover and healing in the body.

Serotonin has many varied roles in the body. It is important for digestion as it promotes peristalsis (rhythmic contractions during digestion) in the intestines. Serotonin is also responsible for feelings of calm, peacefulness, happiness, and well-being.

Because it is a Serotonin-boosting compound, a dosage of 5-HTP is sometimes used for low-Serotonin conditions such as depression, anxiety, fibromyalgia, migraines, and insomnia.

Natural Medicines has rated 5-HTP as Possibly Effective for reducing symptoms of depression. Multiple studies have seen that 5-HTP was significantly more effective at reducing symptoms of depression then placebo. In additional studies, 5-HTP has been seen to be as effective at reducing symptoms of depression as some conventional antidepressants (i.e. fluoxetine, fluvoxamine).

Research is still limited on the effects of 5-HTP on other low-Serotonin conditions, and more clinical studies are still needed. At this time, the FDA has not approved 5-HTP as a drug for the prevention or treatment of any conditions.

What is the Recommended 5-HTP Dosage?

The 5-HTP recommended dosage will vary based on what it is being taken for. Since 5-HTP is used for many varied problems – including sleep issues, anxiety, or depression – knowing which dose is required for your needs is essential.

An appropriate 5-HTP suggested dosage also varies with health, age, weight, etc.; unfortunately no reliable sources of set guidelines are currently available.

The below dosages are general guidelines only, and personal dosages may be different. As such, anyone considering taking 5-HTP should consult their doctor before starting, so that they can be sure that they are receiving the correct dosage.

It is important to note that 5-HTP may be dangerous if taken at exceptionally high doses (over 500mg/day). Always read the supplement label and instructions carefully, and follow your doctor’s recommendations.

For improving depression symptoms, one research study used 150-300mg of 5-HTP daily in up to three divided doses for 2-6 weeks with mixed evidence of benefit. In another study, 150-400 mg of 5-HTP daily for eight weeks had similar effects in reducing symptoms of depression as 20-40 mg of fluoxetine (Prozac) daily.

For anxiety, some sources recommend a 5-HTP dosage of 50mg each day. Dosage may be increased if advised to do so by a doctor. Some sources recommend taking 50mg capsules three times a day, but a doctor will be able to advise the most appropriate dosage on a case-by-case basis.

5-HTP is sometimes used as a sleep aid because of its connection to Melatonin production. For sleep problems like insomnia, some sources recommend a dose of 100-200mg taken with 8 ounces of water before bedtime.

For headaches and migraines, sources say that on average 300-600mg can be taken daily in divided portions. An amount this high should not be taken on an on-going basis though. Again, these dosages will vary at the discretion of a medical professional.

Clinical studies have shown that 5-HTP may be able to relieve symptoms of fibromyalgia, including pain, morning stiffness, anxiety, and insomnia. For fibromyalgia, some sources recommend a dosage of 5-HTP 100 mg, taken 3-4 times per day.

5-HTP has also been used for weight loss in obese individuals. In a research study, a 5-HTP dosage of 250-300 mg taken three times per day before meals has been seen to improve satiety, decrease caloric intake, and decrease weight in obese women.

5-HTP Safety and Side Effects

5-HTP supplements are typically sourced from the Griffonia simplicifolia plant. Griffonia simplicifolia is a climbing shrub found in West and Central Africa. Griffonia simplicifolia seeds contain up to 20 percent 5-HTP by weight.

5-HTP capsules are sold over the counter in the United States, United Kingdom, Australia, New Zealand, and Canada. Different brands sell varying forms and dosages of 5-HTP. 5-HTP in 50mg or 100mg gelatin encased tablets is most common.

5-HTP has been rated by the Natural Medicines database as Possibly Safe for oral use in adults. Use in pregnant and nursing women is considered Possibly Unsafe and to be avoided.

Most users who take 5-HTP at the recommended dosage will experience no side effects. Mild side effects have been reported by some users though. Mild side effects include: nausea, stomach pain, heartburn, vomiting, and diarrhea.

5-HTP Overdose and Serotonin Syndrome

As with any medication, overdose is a concern and 5-HTP is no exception. Symptoms of an overdose can include:

• Tachycardia (increased heart rate)
• Hallucinations
• Sweating
• Dizziness or feeling faint
• Muscle twitching
• Diarrhea

Anyone experiencing any of these symptoms who fears that they may have had an overdose of 5-HTP should seek medical attention immediately.

There is also concern that high dosages of 5-HTP may cause Serotonin Syndrome. In addition, taking 5-HTP in conjunction with antidepressants of the MAOI (Monoamine oxidase inhibitor) or SSRI (Selective Serotonin reuptake inhibitor) classes can also cause Serotonin Syndrome.

Serotonin Syndrome occurs when there is an excess of Serotonin in the brain. Symptoms include excessive sweating, agitation, restlessness, irregular heartbeat, and mental “fog”. In extreme cases, if left untreated, Serotonin Syndrome may be fatal.

Anyone considering taking 5-HTP should consult their doctor first. Your doctor will be able to determine the correct dosage for your needs and make sure 5-HTP will not interact negatively with any drugs you may be taking.

5-HTP supplements can offer many potential benefits, but there are some serious dangers that can occur if the correct dosage is not used. Only a medical professional who is informed as to your personal medical history can help you decide on the best 5-HTP dosage for your personal needs.

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