Using 5-HTP and Melatonin Together for Sleep and Insomnia

Many people with sleep disorders take 5-HTP supplements because of its connection to the hormone Melatonin.

Restful, healing sleep is dependent on healthy levels of Serotonin and Melatonin produced by the pineal gland in the brain.

The pineal gland is a small cone shaped endocrine (hormone producing) structure deep in the brain. During daylight hours the pineal gland synthesizes the neurotransmitter Serotonin. Then the pineal gland shifts to Melatonin production during the evening and night hours.

Serotonin – which is produced from 5-HTP – produces a calming effect on the body. Melatonin is the primary hormone associated with circadian rhythm (the sleep/wake cycle) in humans.

If you are experiencing difficulty falling asleep and/or staying asleep, it may be due to an imbalance in Serotonin and/or Melatonin. 5-HTP alone, or a supplement stack that combines 5-HTP and Melatonin together, may be effective for helping you fall asleep, improving sleep patterns, and increasing the duration of deep, restorative sleep throughout the night.

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 Supplements for Melatonin Production

5-HTP and Melatonin production are intrinsically linked in the body.

5-HTP is produced in the body from the breakdown of L-Tryptophan, an essential amino acid. 5-HTP is not naturally in the foods we eat, although Tryptophan is.

Because L-Tryptophan is an essential amino acid, it means that our bodies cannot make this compound on our own. We must consume it through food sources or supplements. Tryptophan can be found in many protein rich foods including dairy products, turkey, chicken, collard and turnip greens, potatoes, pumpkin, sunflower seeds, and chickpeas.

Tryptophan in the body is broken down in the liver into 5-HTP and other metabolites, including niacin (Vitamin B3). The 5-HTP travels from the liver through the bloodstream to the brain. There it crosses the blood-brain barrier and enters the brain. Here the 5-HTP will be converted into Serotonin and consequently Melatonin.

When 5-HTP reaches your brain, it is first converted into Serotonin by the pineal gland. Serotonin is a neurotransmitter precursor to Melatonin.

Light sensitive cells in the retina send signals to the brain to determine what is daytime and nighttime. Serotonin is converted into Melatonin at a higher rate in low light (evening and night) than during daylight. Higher Melatonin levels help the brain and body to fall asleep and achieve deep, restful sleep states that are important for health.

5-HTP is necessary to synthesize Melatonin in the brain. If you have low levels of 5-HTP in your system, low levels of Melatonin may result.

Eating foods containing Tryptophan may have little effect on raising 5-HTP levels in some individuals. When the body’s level of Tryptophan is low, natural supplements may raise 5-HTP levels more effectively. This will have an effect on increasing Serotonin production and subsequently Melatonin production.

Melatonin and the Sleep Cycle

Levels of Melatonin in the body are normally low during daylight hours and increase after dark. Melatonin synthesis and production are impacted by light exposure to the eyes.

When it is light, the body primarily produces Serotonin. When it is dark, Serotonin gets converted into Melatonin at a faster rate. However, some individuals may not have sufficient levels of this hormone. In these cases, using a 5-HTP and Melatonin sleep aid may help.

While Melatonin is produced primarily by the pineal gland, it is also produced in the gastrointestinal tract, bone marrow, platelets, lymphocytes, skin, and eyes. In healthy adults, the hormone Melatonin is slowly released into the bloodstream, typically peaking in the body 4 to 5 hours after a person falls asleep. It is primarily responsible for facilitating deep stages of restful sleep and is not as important for sleep onset.

This nightly fluctuation in Melatonin in the blood keeps body rhythms synchronized and is involved in many body functions, including glucose (sugar) metabolism.

Because Melatonin has a direct impact on circadian rhythm, it has been noted to have significant effects on reproduction, antioxidant function, the immune system, and sleep cycles. Many experts have suggested that maintaining Melatonin levels as we age is critical to prevent damage caused by aging to the brain, skin and internal organs.

Melatonin

Sleep Supplement

Sleep

Calmness

Daytime Alertness

How It Works:

• Reduces insomnia, jet lag & daytime fatigue
• Promotes restful sleep & calm mood
• Supports brain function, wellbeing & anti-aging

Dosage:

Between 0.5 - 5 mg per day

Safety:

Rated Likely Safe

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Combining Melatonin and 5-HTP

Because 5-HTP dietary supplements help raise Serotonin levels in the brain, combining 5-HTP with pure Melatonin may provide a synergistic two-tier approach to promoting restful sleep. This stack may help to support neurotransmitter production, while directly supplementing with Melatonin as well.

In one research study, persons who took 5-HTP fell asleep more quickly and slept more soundly than those who received a placebo. Based on the study, researchers recommend a dose of 200 – 400 mg taken 1 to 2 hours before bedtime to stimulate Serotonin and Melatonin production. They noted that the effect is cumulative and may take 6 – 12 weeks to be fully effective.

5-HTP and Melatonin are frequently combined with other natural sleep inducing herbal supplements including SAM-e, Valerian Root, GABA or L-Theanine. A consultation with your healthcare provider will help determine the best synergistic combination dosage of 5-HTP and Melatonin for you.

There is also some interest in using 5-HTP and Melatonin for lucid dreaming. Lucid dreaming is defined as a state of sleep where the dreamer is aware they are dreaming, and often can influence the path of their dreams.

Various online forums discuss using 5-HTP and Melatonin to induce lucid dreams (separately and in conjunction). Some users report more vivid dreams, and that the combination helps them achieve lucid dream states.

Additional Uses of 5-HTP Supplements

5-HTP supplements are also used to improve mood, reduce anxiety and depression, suppress appetite, and reduce pain sensation.

5-HTP herbal supplements are extracted from the seeds of a woody climbing shrub. The shrub, Griffonia Simplicifolia, is native to West and Central Africa. The seeds contain up to 20 percent 5-HTP by weight.

A common ingredient in African folk medicine, Griffonia Simplicifolia seeds have been valued for their aphrodisiac and antibiotic properties. Other plant parts such as leaves, flowers and roots were traditionally used as a remedy for stomach distress including diarrhea, vomiting and stomach cramps.

In recent research studies, standardized supplements of 5-HTP have been studied for improving the symptoms of depression, anxiety, migraine headaches, insomnia and the regulation of appetite.

One clinical trial indicated that participants who took a 5-HTP supplement daily during the study period consumed fewer calories and lost more weight compared to participants who took a placebo. This result occurred even though the participants were not actively attempting to diet or restrict calories.

The researchers believe that 5-HTP provided a feeling of fullness after a light meal, causing the participants to consume fewer overall calories during the course of a day.

5-HTP Effects on Mood and Pain

The University of Maryland Medical Center reports that some studies have shown 5-HTP may be as effective in reducing symptoms of depression as certain prescription antidepressants.

In patients with mild-to-moderate depression, 5-HTP may help to naturally increase levels of Serotonin in the brain.

The effects of 5-HTP may be similar to the class of antidepressants called selective Serotonin reuptake inhibitors (SSRIs). Common examples of SSRIs include fluoxetine (Prozac) and sertraline (Zoloft). In one study, 5-HTP at a dosage of 150-400 mg/daily for eight weeks had similar effects in reducing symptoms of depression as 20-40 mg/daily of Prozac.

In one study with 63 participants, 5-HTP was compared to the anti-depressant fluvoxamine (Luvox). Results showed that 5-HTP performed the same as the Luvox in reducing symptoms and produced fewer side effects. However, the report cautions that the study was too small to provide definitive results, and that a larger study is needed.

Multiple studies indicate that 5-HTP may be helpful in improving symptoms of Fibromyalgia, including morning stiffness, pain, anxiety, insomnia, and fatigue. People suffering from fibromyalgia often present low levels of Serotonin (and therefore Melatonin as well).

Doctors commonly prescribe antidepressants to fibromyalgia patients to raise levels of Serotonin in the brain. Because 5-HTP, like antidepressants, raises Serotonin, it may help reduce symptoms of fibromyalgia.

The Natural Medicines database has rated 5-HTP as Possibly Effective for improving the symptoms of depression. Melatonin has been rated as Likely Effective for improving sleep-wake cycle disturbances and delayed sleep phase syndrome (DSPS), and Possibly Effective for improving insomnia and jet lag.

More research is still needed to determine all of the effects 5-HTP and Melatonin may have on other conditions like anxiety, fibromyalgia, and obesity. Neither 5-HTP nor Melatonin has been approved by the FDA as a drug to prevent or treat any conditions.

Cautions and Concerns

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

Most people experience no or mild side effects when taking 5-HTP appropriately at normal dosages. Mild side effects that have been reported include nausea, heartburn, stomach upset, vomiting, and diarrhea.

5-HTP can be toxic at very high levels or when taken in combination with certain prescription medication (i.e. antidepressants). Read more about 5-HTP side effects in this article.

Due to the potential for serious side effects and interactions with prescription medications, Melatonin and 5-HTP should only be added to your wellness plan under the supervision of your healthcare provider. Your doctor will be able to determine if 5-HTP and Melatonin is right for your needs, and determine an appropriate dosage for your needs.

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L-Tryptophan

L-Theanine

GABA

Melatonin