5-HTP Review for Mood Enhancement, Anxiety Relief, and Sleep

If you are looking for an all-natural remedy for improving symptoms of stress, anxiety, or even depression, 5-HTP is a supplement that may help.

Whether your low mood is due to pressures at work or school, poor diet and/or exercise, or low sleep quality, many people have found relief with 5-HTP.

This natural compound from the Griffonia Simplicifolia plant is known to have a number of benefits relating to mood and enhanced cognitive function.

This review article will give a brief introduction to the mechanism of action for 5-HTP, describe some of the effects it may have, and outline the safety and side effects of this supplement.

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 Review

5-HTP is naturally made in the body from the essential amino acid Tryptophan. The body cannot produce Tryptophan on its own and must derive it from food and supplement sources in order to meet its daily needs.

Tryptophan is found in many foods including red meat, eggs, pumpkin, green beans, garlic, chickpeas, and lentils.

Tryptophan from the diet or supplements travels to the liver. Here it is broken down into 5-HTP and other metabolites. The 5-HTP travels through the bloodstream to the brain. Here the 5-HTP crosses over the barrier separating the bloodstream from the brain (blood-brain barrier).

Sometimes the amount of Tryptophan in the diet may be low. Additionally, some people naturally produce lower amounts of 5-HTP. In these cases, supplementation with 5-HTP may be helpful.

5-HTP supplements are typically derived from a woody African climbing shrub known as Griffonia Simplicifolia. The seeds of the Griffonia Simplicifolia contain between 5-20% naturally occurring 5-HTP by weight.

Once in the brain, 5-HTP is converted into the neurotransmitter Serotonin. This chemical plays a key role in the regulation of mood. Serotonin is also referred to as the “happy hormone” because it produces feelings of contentment, peacefulness, and calm.

5-HTP to Boost Mood and Relieve Symptoms of Depression

Once 5-HTP supplements are absorbed into the bloodstream and circulated to the brain, they will be converted into Serotonin. With higher levels of Serotonin, you may see improved mood regulation, behavior, appetite control, and sleep.

Many 5-HTP users say that this supplement gives them a more positive outlook and increases feelings of satisfaction, joy, tranquility and contentment.

Research has indicated that low levels of Serotonin are sometimes present in the brains of people with addictive behaviors, depression, and chronic insomnia. Taking 5-HTP daily may alleviate stress and anxiety.

Research has shown that 5-HTP may be a very effective herbal solution for treating symptoms of depression. Studies have reported that 5-HTP supplements may even be as effective as prescription antidepressant in reducing symptoms of depression.

One study showed that 150-400 mg daily of 5-HTP for eight weeks had similar effects in reducing symptoms of depression as 20-40 mg daily of fluoxetine (Prozac).

5-HTP Promotes Improved Sleep

According to 5-HTP reviews, most users find it easier to relax when using the supplement. This on its own can set the groundwork to make it easier to fall asleep by putting your mind in a restive state. Additionally, because 5-HTP is a Serotonin-boosting compound, it increases the levels of hormones necessary for falling and staying asleep.

Serotonin is one of the central neurotransmitters that helps to control the sleep cycle. Some Serotonin in the brain is converted into the hormone Melatonin.

Melatonin is responsible for controlling a proper sleep/wake cycle (circadian rhythm). During the day, lower levels of Serotonin are converted into Melatonin. When light levels decrease in the evening and night, Melatonin production is increased to prepare the body for sleep.

5-HTP and Cognitive Enhancement

5-HTP has a number of Nootropic benefits as well. Nootropics are collectively any supplements known to increase brainpower without leading to toxicity or negative side effects for your neurons.

The main area in which 5-HTP may be able to promote improvements is in memory, especially spatial memory. 5-HTP is thought to work by affecting the hippocampus area of the brain which is vital for the formation of new memories.

There is also some evidence to suggest that this supplement may increase short term memory and fluid intelligence. Learning capacity and the speed of recall may be improved as well.

5-HTP Reduces Headaches and Controls Weight

There is some evidence to suggest that 5-HTP may be effective at reducing certain types of headaches. Some clinical trials have shown that 200-600 mg/day of 5-HTP for up to 40 days is comparable to 2-3 mg/day of methysergide for reducing the frequency of migraine headaches.

However, other studies did not show that 5-HTP use had any positive effect on chronic headache or migraine pain, frequency, and/or severity. This is a promising area of future investigation though, and more research is needed to understand 5-HTP’s effect.

5-HTP may also have the effect of helping to control and suppress appetite. Preliminary research has shown that 5-HTP use may help reduce appetite, calorie intake, and weight in obese patients. One study saw a greater weight loss and decreased calorie intake in patients taking 5-HTP compared to placebo patients.

5-HTP Safety and Side Effects

5-HTP has been classified as possibly safe for oral use in adults by the Natural Medicines database. Use in pregnant and nursing women is considered possibly unsafe and is to be avoided.

Most users who take 5-HTP at a recommended dosage can expect to experience no side effects. Some users have reported mild gastrointestinal side effects though, including nausea, heartburn, vomiting, and diarrhea.

More serious side effects may be seen when 5-HTP is taken at very high doses or in conjunction with certain prescription medication. 5-HTP should not be taken with antidepressants in the SSRI (selective Serotonin reuptake inhibitor) or MAOI (monoamine oxidase inhibitor) classes. This combination may lead to Acute Serotonin Syndrome.

Acute Serotonin Syndrome occurs when there is an excess of Serotonin in the brain. Symptoms include restlessness, agitation, excessive sweating, irregular heartbeat, and diarrhea. In severe cases, if left untreated, Acute Serotonin Syndrome can be fatal.

Other medications that should not be combined with 5-HTP include (but are not limited to): carbidopa (Lodosyn), clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien), and meperidine (Demerol).

It is recommended to speak with your doctor to determine the correct dosage of 5-HTP for you. Proper dosage depends on many factors including age, weight, health status, personal sensitivities, and the reason for using 5-HTP.

Your doctor will also be able to determine if there are any possibly negative interactions with medications you currently take.

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