5-HTP for weight loss is often used to control the appetite and limit caloric intake. Many diet pills work by boosting the metabolism through stimulant mechanisms of action.
This may cause only short term, unsustainable weight loss with potentially long term side effects. Using 5-HTP for weight loss works in a different way though.
5-HTP is not a stimulant, but rather helps to curb hunger cravings. It does this by naturally raising levels of Serotonin, a neurotransmitter that is directly tied to the sensation of hunger. 5-HTP weight loss results may be significant when combined with proper diet and regular exercise.
Mood
Sleep
Weight Loss- Increases Serotonin levels in the brain
- Enhances mood and alleviates stress
- Improves sleep and regulates appetite
The Use of 5-HTP Supplements for Weight Loss
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5-HTP in supplement form is naturally derived from the seeds of the Griffonia simplicifolia, a West African medicinal plant. 5-HTP is widely available as a nutritional supplement in health stores and online.
Additionally, the human body naturally produces some 5-HTP from the breakdown of Tryptophan. Tryptophan is an essential amino acid found in dietary protein-rich foods such as red meat, poultry, fish and beans.
Tryptophan is broken down in the liver into 5-HTP and other metabolites, including Vitamin B3 (niacin). Some 5-HTP travels through the bloodstream to the brain. Here it crosses the barrier that separates the bloodstream from the brain. In the brain 5-HTP is converted into the neurotransmitter Serotonin.
Serotonin is known as the “happiness neurotransmitter” because it is associated with positive emotions including happiness, peacefulness, and calm. 5-HTP is most commonly used as a mood enhancer and for helping to ease pain related to the low-Serotonin condition Fibromyalgia.
5-HTP is sometimes taken in conjunction with L-Tyrosine by Adderall users the day after stopping Adderall use. This is done to prevent comedown or withdrawal side effects from Serotonin depletion.
In addition to affecting mood, Serotonin also regulates the sensations of appetite. The sensations of satiety and hunger are directly tied to the presence of Serotonin in the body.
When food is readily available and plentiful in the body, levels of Serotonin are high. When the body needs more energy from food, Serotonin levels are low. This drop in Serotonin increases the release of Dopamine, which stimulates the appetite.
When Serotonin levels are low, persistent hunger cravings can be common. The body especially craves carbohydrates, as these are the most readily available source of energy for the body.
Some studies have shown that increasing Serotonin levels artificially by taking Serotonin boosting supplements like 5-HTP can make the body think that there is food in the stomach. This can result in increased satiety and decreased hunger. This may make it easier to eat less food and consequently lose weight.
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5-HTP, Serotonin, and Weight Loss
Serotonin levels are linked directly to appetite. When Serotonin is high, humans do not experience as many hunger cravings and it can be easier to avoid foods that are high in salt, sugar, and fat.
Patrick Holdord, BSc, DipION, FBANT, NTCRP, author of the Holford Low GL Diet Bible, notes that Serotonin is often deficient in individuals on weight-loss diets.
He says that in some people, low Serotonin levels can lead to depression and increased appetite. He suggests if you are low in Serotonin, one of the quickest way to restore normal levels, and normal mood, is to supplement your diet with 5-HTP.
Holord suggests supplementing both your morning and afternoon snacks with 50mg of 5-HTP for weight loss. 5-HTP is much more effective at normalizing the brain’s Serotonin levels if taken with carbohydrates, such as a piece of fruit. This can also help prevent the minor abdominal discomfort that a small number of people get when they take 5-HTP.
Research on 5-HTP for Weight Loss
Preliminary studies have shown that 5-HTP taken orally may help reduce appetite, caloric intake, and weight in obese individuals.
In one clinical trial a dose of 900 mg of 5-HTP was taken daily for 12 weeks by obese patients. At the end of the trial, weight was reduced by an average of 1.7 kg (without dietary restrictions) and 3.3 kg (with dietary restrictions).
Another study showed that 750 mg of 5-HTP taken daily for two weeks decreased body weight, carbohydrate intake, and fat intake in overweight diabetic patients.
Two trials that compared 5-HTP to placebo showed positive effects on appetite and weight loss. In one trial, obese female patients were given 5-HTP 8 mg/kg body weight for five weeks. At the end of the trial the 5-HTP patients had higher weight loss and lower caloric intake compared to placebo patients.
Similarly, 300 mg of 5-HTP three times per day before each meal for 12 weeks resulted in reduced appetite and increased satiety in obese women compared to placebo patients.
Chromium is a suggested supplement to take with 5-HTP for losing weight. It is a mineral that stabilizes blood sugar levels and consequently weight. The average daily intake is below 50mcg. For those with a weight and blood sugar problem the optimal amount is around 200 mcg.
The use of 5-HTP as a drug for weight loss has not been approved by the FDA. More research is still needed to determine the full effects 5-HTP may have on weight loss.
Safety and Side Effects of 5-HTP
5-HTP has been rated as Possibly Safe by the Natural Medicines database when taken orally by adults. 5-HTP has been rated as Possibly Unsafe though for pregnant women and women who are breastfeeding, and should be avoided in these instances.
Most individuals who take 5-HTP at recommended dosages can expect to experience mild or no side effects. Some mild side effects have been reported by users though. These include heartburn, stomach pain, nausea, vomiting, diarrhea, drowsiness, sexual problems, and muscle problems.
There are several known contraindications for 5-HTP. 5-HTP use should be avoided if taking any SSRI (such as Prozac® and Zoloft®) or MAOI antidepressant drugs, as Serotonin Syndrome may occur.
Serotonin Syndrome occurs when there is an excess of Serotonin in the brain. It may cause excessive sweating, agitation, restlessness, and irregular heartbeat. In extreme cases, if left untreated, Serotonin Syndrome may be fatal.
5-HTP should also not be combined with dextromethorphan (Robitussin DM®, and others), and meperidine (Demerol®). Other known medications that can have interactions with 5-HTP include Citalopram, Escitalopram, Fluoxetine, Fluvoxamine, Frovatripta, Paroxetine, Sertraline, Sibutramine, Venlafaxine and Zolpidem.
5-HTP may also interact with a number of sedative herbal supplements, including St. John’s wort and valerian root.
It is important to speak to your doctor before beginning to take any new supplement to determine whether that supplement is appropriate for you. As with any natural health product, if you experience any ill effects when using 5-HTP for weight loss, discontinue use and talk to your doctor.
L-Tryptophan
L-Theanine
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2 Comments
5-HTP may also interact with a number of sedative herbal supplements, including St. John’s wort and valerian root.
So why do you sell a product with 5-HTP and valerian???
Hi Kathy,
It’s important to understand the definition of an interaction and the different types of interactions possible. Two compounds are said to interact if their mechanisms of action may affect one another. 5-HTP and Valerian Root can interact because they both affect similar mood-regulating pathways in the brain. Not all interactions are harmful and in some cases there can be synergistic benefits. At low doses, combining 5-HTP and Valerian Root is not likely to cause any side effects. However, it is important to be vigilant if you are taking a drug or other supplement that can negatively interact with these substances – such as an SSRI medication.