Do 5-HTP Mood Enhancers Really Work?

Many people, including those with depression and anxiety, use supplemental 5-HTP mood enhancers.

5-HTP (5-Hydroxytryptophan or Oxitripan) is an organic compound which is created naturally in the body during the breakdown of Tryptophan. Tryptophan is an amino acid that is found in many high protein foods including red meat, eggs, dairy products, and chickpeas.

Tryptophan, and consequently 5-HTP for enhancing mood, is a precursor to the neurotransmitter Serotonin. Serotonin is the key neurotransmitter associated with mood. It is often called the “happiness neurotransmitter” because it is present in elevated amounts during times of positive emotions.

This article will cover how 5-HTP works in the body, benefits of taking 5-HTP as a mood enhancer, and the safety and side effects of 5-HTP.

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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How 5-HTP Enhances Mood

The body manufactures some 5-HTP through the breakdown of Tryptophan. This amino acid is common in protein-rich food sources including fish, poultry, beans and nuts.

Tryptophan is sometimes taken as a mental health supplement in its own right. Some people take Tryptophan for its calming, almost sedative effects.

Tryptophan in the body is converted by the liver into 5-HTP and other metabolites, like Vitamin B3 (niacin). Consuming 5-HTP supplements instead of Tryptophan supplements delivers 5-HTP directly to the bloodstream, without the necessity of an additional metabolic step.

5-HTP in the body travels through the bloodstream and crosses the blood brain barrier. In the brain, 5-HTP is converted into the neurotransmitter Serotonin.

Also known as the “happiness neurotransmitter,” Serotonin is responsible for generating a calm, relaxed, and happy state of mind. Peacefulness, contentedness, and emotional warmth are emotions credited to Serotonin.

5-HTP also can inhibit excessive amounts of the neurotransmitter Dopamine in the brain. Dopamine release is tied to hyper vigilant mental energy and an excited sense of ambition and drive. It also may lead to increased appetite, making it difficult to stick to a healthy diet.

5-HTP use may promote a balance of Serotonin and Dopamine for maximum calming of stress reactions.

Benefits of 5-HTP For Mood

Abundant in many regions in Africa, the Griffonia Simplicifolia plant has been used as a folk medicinal for thousands of years. Though we don’t know the full breadth of its many uses, it survived into the modern era and is used commonly for depression and sleep disorders.

Each Griffonia simplicifolia plant has thousands of tiny black seeds which contain natural 5-HTP. These seeds contain up to 20% 5-HTP by weight, and are the primary source of 5-HTP mood enhancing supplements.

The primary reason people take 5-HTP pills is to create a general sense of calm and well-being on a daily basis. For most people, the effects are noticeable but may be mild.

If the supplement is taken every day, the user may experience generally reduced stress levels. Regular sleep cycles may be easier to attain. Users report that anxious thoughts – even bordering on panic attacks – may be reduced with a stronger single dose of 5-HTP.

5-HTP has also been used to reduce symptoms of alcohol withdrawal. Additionally, some people have used 5-HTP in conjunction with L-Tyrosine the day after stopping Adderall use to decrease withdrawal or comedown effects. Alcohol and Adderall are both known to deplete levels of Serotonin in the brain, so supplementing with 5-HTP may help to restore balance.

Natrol 5-HTP Mood Enhancer is a popular form of 5-HTP sold on Amazon.com and Costco.com. The supplement is rated at 4.2 out of 5 overall (on Amazon), with 63% of reviews rating it at 5 out of 5.

Multiple reviews discuss how the 5-HTP helped enhance their mood, especially if they had a diagnosed mood disorder such as depression or anxiety. Many reviewers mention that they used to take antidepressants and wanted to find a more natural way to balance Serotonin levels.

Some cautionary reviews say that they felt the 5-HTP worked, but needed to be used in conjunction with a Dopamine amino acid precursor like L-Tyrosine to prevent Dopamine depletion.

Other Benefits of 5-HTP Mood Enhancers

The main reasons people use 5-HTP mood enhancers are to decrease stress, promote calm, and restore balanced levels of Serotonin. In addition to its benefits for enhancing mood, people take 5-HTP for several other physical and mental imbalances.

Serotonin is converted into Melatonin, which makes 5-HTP a precursor to both compounds. Melatonin is commonly known as the sleep hormone, because it is the primary hormone that controls circadian rhythm (sleep/wake cycles). If there is a Melatonin imbalance in the body, 5-HTP may promote more restful, quality sleep.

5-HTP is sometimes used to ease the symptoms of Fibromyalgia. Fibromyalgia is a condition associated with widespread musculoskeletal pain, fatigue, anxiety, and insomnia.

In some cases, Fibromyalgia may be linked to insufficient Serotonin levels. Often antidepressants like SSRIs (selective Serotonin reuptake inhibitors) are prescribed to help increase Serotonin levels. Preliminary studies have shown that 5-HTP may improve symptoms of Fibromylagia including pain, morning stiffness, anxiety, and insomnia.

Finally, 5-HTP has been used to suppress the appetite and promote weight loss. A preliminary study compared the effects of 300 mg of 5-HTP before each meal versus placebo in obese female patients. The 5-HTP patients had improved satiety and decreased caloric intake compared to patients who took placebo.

Another study found that mean weight loss was higher in patients taking 5-HTP versus placebo patients, both when calorie intake was not restricted, and when calorie intake was restricted (restricted to 1200 calories per day).

5-HTP Side Effects

5-HTP is rated as Possibly Safe by the Natural Medicines Database. It is considered Possibly Unsafe for pregnant or nursing women though, and should be avoided in these cases.

At recommended dosages, most people will experience mild or no side effects. Mild side effects that have been reported include nausea, diarrhea, vomiting, and heartburn.

However, if very high dosages of 5-HTP are taken, it may result in Serotonin Syndrome. Serotonin Syndrome occurs when too much Serotonin is released in the brain too quickly. Symptoms include excessive sweating, mental fog, and irregular heartbeat.

Additionally, it is very important not to take 5-HTP if you are already taking any other medications which alter Serotonin levels, including antidepressants like SSRIs or MAOIs (monoamine oxidase inhibitors). This combination can cause severe cases of Serotonin Syndrome, which if left untreated may be fatal.

Always talk with your doctor before taking any new supplements, especially if you are already on any prescription medications. Your doctor will be able to determine if 5-HTP mood enhancers are right for your needs, as well as a proper dosage for your personal physiology and your purpose of use.

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