Research studies and user reviews of 5-HTP effects indicate that this natural supplement has been used to provide relief from the symptoms of some common mood disorders. The effects of 5-HTP (5-Hydroxytryptophan) for most users include mood elevation, stress management, and regulation of sleep cycles.
5-HTP is produced naturally in the body from the breakdown of Tryptophan in the liver. Tryptophan is an amino acid that is found in many foods including poultry, red meat, and beans.
The main effect of 5-HTP in the brain is that it is converted into the neurotransmitter Serotonin. Serotonin is sometimes called the “happiness neurotransmitter” because it is present in elevated levels during times of positive emotions including happiness and peacefulness.
This article will examine multiple 5-HTP effects including benefits, effectiveness, safety, and risk of long term effects associated with extended use.
Mood
Sleep
Weight Loss- Increases Serotonin levels in the brain
- Enhances mood and alleviates stress
- Improves sleep and regulates appetite
5-HTP Effects in the Body
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5-HTP has many effects in the body, including increasing Serotonin and Melatonin levels, which can lead to elevated mood and improved sleep patterns.
5-HTP is not only found in supplement form, but also naturally is formed in the body during the breakdown of Tryptophan.
Tryptophan is an essential amino acid found in several staple foods. It is considered essential because it cannot be made in the human body and must be obtained from the diet. Tryptophan is common in many protein rich foods including turkey, eggs, fish, seafood, oats, lentils, green beans, garlic, and chickpeas.
However, for some people, the amount of Tryptophan gained from food sources may be relatively low. Additionally, some individuals naturally produce low levels of 5-HTP from the Tryptophan they do consume. In these cases, 5-HTP supplements may help to increase 5-HTP and Serotonin levels in the body.
5-HTP supplements are derived from the African climbing shrub known as Griffonia simplicifolia. Griffonia simplicifolia seeds are known to contain as much as 20 percent 5-HTP by weight.
5-HTP either from supplements or as a product of Tryptophan breakdown travels through the bloodstream to the brain. Once there, it is able to cross the barrier between the bloodstream and the brain, and enter the brain. 5-HTP is a direct pre-cursor to Serotonin, and converts to it once inside the brain.
Serotonin is not able to cross the blood-brain barrier. This is why Serotonin supplements are generally not effective when taken to regulate brain Serotonin levels.
Top 5-HTP Supplements
5-HTP, Serotonin, and Melatonin
In the brain, Serotonin acts as a neurochemical which regulates and lifts mood when it bonds with cell receptors. It promotes feelings of confidence, peacefulness, and joy. Serotonin also promotes memory and learning. Serotonin may also help to suppress appetite by limiting Dopamine spikes.
Indirectly, 5-HTP is also a pre-cursor to Melatonin. Serotonin in the brain is converted to Melatonin, especially during the evening and nighttime. Melatonin is the key hormone associated with the regulation of circadian rhythm (sleep/wake cycles) in humans.
Well-known as a sleep aid, Melatonin contributes to the ability to fall and stay asleep. Most anxiety and depression sufferers have difficulty sleeping, causing them to lose out on the valuable restoration that sleep provides to mind and body. Taken daily, the effects of 5-HTP use may help correct a Melatonin imbalance.
The Natural Medicines database has rated 5-HTP as Possibly Effective at reducing the symptoms of depression. Multiple studies have shown that 5-HTP helps reduce symptoms of depression more than placebo. Additional studies have shown that the effects of 5-HTP use are comparable to some conventional antidepressants (i.e. fluoxetine, fluvoxamine) at reducing the symptoms of depression.
Research on 5-HTP effects on other low-Serotonin conditions including anxiety, insomnia, and fibromyalgia is limited, and more clinical studies are needed. The FDA has not approved 5-HTP as a drug for the prevention or treatment of any conditions.
5-HTP Safety and Side Effects of 5-HTP Use
5-HTP is considered by the Natural Medicines database to be Possibly Safe for oral use in adults. Use in pregnant or nursing women is considered Possibly Unsafe and is to be avoided. 5-HTP has been known to cause seizures in some individuals with Down’s syndrome and is not recommended for these individuals.
Most people who use 5-HTP at recommended dosages can expect to experience no side effects. Some mild side effects have been reported by users and include nausea, heartburn, stomach pain, vomiting, and diarrhea.
On message boards there have been concerns about 5-HTP effects on liver damage, however there is no research evidence available that backs this up. Contamination of supplements may cause issues in the liver (as was most likely the case in the Tryptophan related EMS outbreak of the early 1990s), but pure 5-HTP has not been shown to cause problems to liver function or health.
When a patient has already been prescribed certain common antidepressants and anti-anxiety medications such as Selective Serotonin Reuptake Inhibitors (SSRIs) or Monoamine Oxidase Inhibitors (MAOIs), taking 5-HTP is not advised, as Serotonin levels may rise to unsafe levels.
If levels of Serotonin get too high in the brain, users run the risk of developing Serotonin Syndrome. Serotonin Syndrome symptoms include excessive sweating, irregular heartbeat, confusion, muscle rigidity, and agitation or restlessness. In extreme cases Serotonin Syndrome may be fatal.
5-HTP should not be taken in combination with these and certain other medications. Always speak with your doctor before beginning a new supplement, especially if you are on any prescription medications.
Your doctor can determine any possible interactions and what an appropriate dosage is for your sensitivities and needs.
5-HTP Long Term Effects
5-HTP only became available as a supplement in the mid 1990s; consequently, the oldest studies on 5-HTP only date back to then. Therefore, long-term effects of 5-HTP use beyond 20 years are not known.
However, the risk of serious side effects with short-term use is considered low, as long as there are no contraindications with other medicines.
One issue with 5-HTP use that has prompted concern is the potential over-depletion of Dopamine and Norepinephrine. During its conversion into Serotonin, 5-HTP regulates Dopamine release.
The concern is that this type of hormonal interference may reduce the body’s ability to use Dopamine and Norepinephrine for their intended functions. These hormones are necessary for regulating heart rate, blood flow, and the fight or flight responses.
For this reason some doctors caution against long term use of 5-HTP. Not much research has yet been published either way though, and more studies need to be done.
5-HTP Dosage and Stacks
5-HTP can be used to improve the symptoms of many problems, including sleep issues, anxiety, and depression. The appropriate dosage of 5-HTP will vary depending on the issue it is being taken for. Dosage will also depend on personal sensitivities, age, weight, health status, etc.
Always speak with your doctor to determine the correct 5-HTP dosage for your individual needs.
If you are treating symptoms of clinical depression or anxiety, some sources recommend a dose of between 100 and 300 mg of 5-HTP per day.
No one should ever exceed 500 mg day at the risk of developing Acute Serotonin Syndrome.
Most people who take 5-HTP for occasional mild depression or anxiety report results from a dose of only 50 mg to 100 mg per day. As with any new supplement, it’s best to start with a baseline dose, in this case 50 mg. If there are no negative side effects, you can gradually increase the amount over many sessions until optimum benefits are reached.
Increased 5-HTP effects may also result from stacking it with other nootropics like L-Tyrosine. This combination has been reported to provide mood elevation.
L-Tryptophan
L-Theanine
GABAMelatonin- Meltzer H, Bastani B, Jayathilake K, Maes M. Fluoxetine, but not tricyclic antidepressants, potentiates the 5-hydroxytryptophan-mediated increase in plasma cortisol and prolactin secretion in subjects with major depression or with obsessive compulsive disorder. Neuropsychopharmacology. 1997
- Cross DR, Kellermann G, McKenzie LB, Purvis KB, Hill GJ, Huisman H. A randomized targeted amino acid therapy with behaviourally at-risk adopted children. Child Care Health Dev. 2011
- Lemaire PA, Adosraku RK. An HPLC method for the direct assay of the serotonin precursor, 5-hydroxytrophan, in seeds of Griffonia simplicifolia. Phytochem Anal. 2002
- Weeks BS. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Med Sci Monit. 2009
- Carrillo M, Ricci LA, Coppersmith GA, Melloni RH Jr. The effect of increased serotonergic neurotransmission on aggression: a critical meta-analytical review of preclinical studies. Psychopharmacology (Berl). 2009
- Cangiano C, Laviano A, Del Ben M, Preziosa I, Angelico F, Cascino A, Rossi-Fanelli F. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. Int J Obes Relat Metab Disord. 1998
6 Comments
Hi I am 22 years old, I am wanting to take something to help with my mood as well as suppress appetite due to overeating. I have ordered 5 HTP in powder form, is this ok to take? Or should I take it in capsules?
Thanks for your help,
Kristen.
Hey Kristen,
Thanks for your comment! The powder form is definitely okay to use. Buying supplements in bulk powder form is a great way to save some money since you’re not paying the added cost for the capsule packaging.
I am 63 diagnosed bipolar I -from depression at various levels for since 2000. I have been prescribed pretty much every anti depressant, mood stabilizer “ie”anitosychotic ,lithium, seroquel, NONE of which have addressed my lack of interest in anything, or feeling of numbness. I am currently on 60mg Cymbta (is this an anti press any u mention may have side effects) and [email protected], which I have been on off for last two yrs. I also take adderal5mg, & 1mg clonazapam as needed. I retired 2010, many stressor are gone. However, I do socialize more but also isolate, still have no interests and am still feeling numb. I would not just stop taking all my drugs, but I am done with these drugs. Not to mention the weight gain, and severe carb/sweet cravings I have at night. I have spoken to my Dr about weaning off all , just to remember what I felt like before I took all these drugs. My Dr supports my choice but is sure I will get sick and most likely end up a 51/50. I diagree, however do agree I need increase seratonin. I can wean off lamactal, stop Adderall and clonezapm since I take the latter 2 as needed. Your 5HTP&/or Nootropic supplements seem like a viable alternative. I want to review this info when my dr. Wood like a different point of view. Thank u
Ps. For some reason my android “change” some of the words I put in even after I correct them. Question: besides the (5-HTP) are “nòotropics” additional supplements? How do u determine what mixture to take?
Thank u again bet
I had my serotonin checked 6 months ago. My level was 150 right in the middle of normal. This was after taking zoloft 200 mg a day for 8 ys.
I would safely start reducing your dosages to avoid withdrawal. Cymbalta is a nasty wd, do it slowly. Start with low doses and increase after 2-3 weeks of lowering rx’s.
good luck. Also don;t forget the benefits of exercise.
How do you have serotonin levels checked?