5-HTP Supplement Guide: How does 5-HTP Work?

5-HTP supplements are most frequently used for enhancing the mood and reducing stress. Some people also use them for low-Serotonin conditions including depression, anxiety, and fibromyalgia.

Sometimes known as Griffonia Seed Extract, 5-HTP comes from a woody plant that is native to Africa. The seeds of the Griffonia simplicifolia plant naturally contain up to 20% 5-HTP by weight.

In addition to supplement form, 5-HTP occurs naturally in the body. 5-HTP is produced from the breakdown of the amino acid Tryptophan in the liver.

Tryptophan is an essential amino acid, meaning it is not capable of being produced by the human body and must be obtained either from food or supplementation. Tryptophan is found in many high protein foods including poultry, eggs, red meat, beans, lentils, and chickpeas.

5-HTP is necessary for the synthesis of Serotonin, an important neurotransmitter within the brain that helps with communication between neurons. Serotonin is vital for regulating the mood and sleep patterns.

5-HTP supplements have been used for a number of different nootropic effects and benefits related to mood enhancement and cognitive performance.

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 Supplement Effects

5-HTP from the breakdown of dietary Tryptophan or 5-HTP supplements travels through the bloodstream to the brain. At this point, 5-HTP is able to cross the barrier that separates the bloodstream from the brain (blood-brain barrier). Once in the brain, 5-HTP is converted into Serotonin.

Serotonin is unable to cross the blood-brain barrier. Therefore taking Serotonin supplements is ineffective at increasing Serotonin levels in the brain. 5-HTP supplements may be more helpful in increasing Serotonin levels though.

The main role of neurotransmitters is to facilitate the communication of signals from one neuron to another. Serotonin is a major neurotransmitter used in processes as diverse as emotional response, behavior, pain sensation, appetite control, sleeping, and even impulse control.

Researchers have hypothesized that low levels of Serotonin may be one of the reasons that some people have mood disorders like depression and anxiety, sleep disorders like insomnia, pain conditions like fibromyalgia, and develop addictive behaviors.

In addition to its role as a neurotransmitter in the brain and central nervous system, Serotonin is also found in the gastrointestinal system and the blood. The primary role of Serotonin in the gastrointestinal tract is controlling peristalsis (rhythmic contractions of the gut during digestion).

What are 5-HTP Supplements used for?

Mood enhancement is one of the key areas that people use 5-HTP supplements for (primarily due to increased Serotonin levels). The Natural Medicines database has rated 5-HTP as Possibly Effective at improving the symptoms of depression. There have been several studies that show 5-HTP supplements may work as well as certain antidepressants in reducing symptoms of depression.

In one study done over eight weeks, 150-400 mg/day of 5-HTP had similar effects in improving symptoms of depression as 20-40 mg/day of fluoxetine (Prozac). Other studies have shown that 5-HTP may be comparable to imipramine (Tofranil) or fluvoxamine (Luvox) in reducing symptoms of depression.

For some individuals, low levels of Serotonin in the brain are sometimes a cause of migraines. Because of this, doctors may prescribe antidepressants to help treat migraines. Because 5-HTP is a Serotonin-boosting compound, it may help to regulate Serotonin levels in those with migraines. Some preliminary research indicates it may decrease migraine frequency.

Fibromyalgia is a condition characterized by widespread musculoskeletal pain, morning stiffness, anxiety, and insomnia (often due to pain). It has been hypothesized that Fibromyalgia may be related to low levels of Serotonin in the body.

To raise Serotonin levels in Fibromyalgia patients, some doctors will prescribe Serotonin boosting medications like SSRIs (selective Serotonin reuptake inhibitors), which are typically used as antidepressants. Preliminary research has shown that 100 mg of 5-HTP three times per day may be able to reduce the symptoms of Fibromyalgia.

Appetite control is another potential benefit of 5-HTP supplementation. There have been a few studies showing that patients taking a 5-HTP supplement had a reduced appetite, ate fewer calories, and lost more weight than patients taking a placebo. It is thought that the high levels of Serotonin increase satiety, helping people to feel fuller after eating.

Research on the full effects of 5-HTP on various low-Serotonin conditions like anxiety, insomnia, migraines, fibromyalgia is limited, and more research studies are needed. At this time, the FDA has not approved 5-HTP supplements as a drug to prevent or treat any conditions.

Best 5-HTP Supplement Dosage

Proper dosage of 5-HTP supplements will depend on many factors including age, weight, health status, and the reason for taking 5-HTP. Speak with your doctor to determine the most appropriate dosage for your needs and sensitivities.

Some sources suggest a dose of 50-100mg of 5-HTP one to three times a day for healthy adults. To decrease the risk of side effects, it is recommended to start at a low dose of supplemental 5-HTP (50mg three times/day) and gradually increase dosage.

More supplement does not necessarily mean better results. You may start to reach a point of diminishing return, where more supplement will not provide more/better results, and can have greater risk of side effects.

Due to potential toxicity in high doses, it is not advisable to take more than 300 mg 5-HTP per day unless directed to do so by your doctor.

5-HTP Safety and Side Effects

5-HTP is considered by the Natural Medicines database to be Possibly Safe when taken orally by adults. It is considered Possibly Unsafe for pregnant and breastfeeding women and use should be avoided in these cases.

One study found that up to 15% of individuals with Down’s syndrome who received long-term 5-HTP supplements experienced seizures. Use in these cases is therefore not recommended.

Most individuals will experience no to mild side effects when taking 5-HTP at the recommended dosage. Mild side effects of 5-HTP have been reported though, and may include nausea, heartburn, gas, feelings of fullness, and even vomiting or diarrhea in some people.

It is also possible that if 5-HTP is taken at very high doses, a condition known as Serotonin Syndrome may occur. Serotonin Syndrome is the result of too much Serotonin in the brain.

Symptoms of Serotonin Syndrome include excessive sweating, restlessness, confusion, and irregular heartbeat. In severe cases, if left untreated, Serotonin Syndrome may be fatal.

5-HTP should not be taken with antidepressants of the SSRI or MAOI (monoamine oxidase inhibitor) classes, as this may also cause Serotonin Syndrome.

5-HTP can also interact negatively with other prescription and over the counter medications including: carbidopa (Lodosyn), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien), dextromethorphan (Robitussin DM, others), and meperidine (Demerol).

Before beginning any new supplement it is always advised to speak with your doctor, especially if you are taking any medications.

5-HTP Supplements Review

5-HTP supplements are available over the counter (OTC) without a prescription in a number of countries including the United States, Canada, the United Kingdom, and India.

5-HTP is considered a prescription medication in other countries though, so check the legal status where you live before trying to buy or import. In countries where it is sold OTC, some health food stores carry 5-HTP, and it is available widely to buy online from various websites including Amazon.com.

One of the best rated 5-HTP supplement brands on Amazon.com is the Natrol 5-HTP Time Release 200 mg tablets, with a rating of 4.2 out of 5 stars. Most of the positive 5-HTP supplement reviews for this product state that it helped with elevating the mood, controlling anxious thoughts, and/or improving sleep. Some of the most helpful critical reviews state that the dosage (200 mg) may be too high for some people and to take a lower dosage to start.

For those who are interested in a way to boost their Serotonin levels naturally, 5-HTP may be an effective strategy. As a Serotonin boosting compound, this supplement might even be able to produce some mild Nootropic-like effects including mental clarity, improved attention span, focus, and concentration.

Since there are some side effects – although most are fairly mild – this is a supplement that you may want to approach cautiously. Begin by taking a low dose and only increase or add other daily administrations after you are aware of how the supplement affects your particular body chemistry.

You may also want to avoid taking 5-HTP supplements on a daily basis to prevent your body from developing a tolerance to this pathway. One common practice is cycling 5-HTP with other mood enhancing supplements, like SAMe, Rhodiola Rosea, or L-Theanine.

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