5-HTP is needed by the body to make the brain chemical serotonin, from the essential amino acid L-tryptophan. Serotonin appears to play significant roles in sleep, emotional moods, pain control, inflammation, intestinal peristalsis, and other body functions.
5-HTP is not present in significant amounts in food, however, L-tryptophan is found in most dietary proteins including meat, fish and dairy foods. 5-HTP levels are not significantly increased by eating more of these foods. Supplemental 5-HTP is naturally derived from the seeds of Griffonia simplicifolia, a West African medicinal plant.
What it does
- Depression & Anxiety: Disruptions in emotional well-being, including depression and anxiety, have been linked to serotonin imbalances in the brain.
- Inflammation control: People with fibromyalgia often have low serotonin levels in their blood. Supplements of 5-HTP may increase serotonin synthesis in these cases.
- Migraines: The cause of migraine headaches is related to abnormal serotonin function in blood vessels, and 5-HTP may help correct this abnormality.
- Insomnia: Insomnia has been associated with tryptophan deficiency in the tissues of the brain.
Potential Uses
| Depression | Insomnia | Migraines |
| Fibromyalgia | Tension Headache | Weight loss and obesity |
| Seasonal Affective disorder | Anxiety | Mood stabilisation |
What does 5-HTP do for you? What are the benefits?
5-HTP, or 5-Hydroxytryptophan, is a naturally occurring compound that plays a crucial role in the production of serotonin, a neurotransmitter associated with mood regulation and overall well-being. When taken as a supplement, 5-HTP can potentially alleviate symptoms of anxiety, depression, and sleep disorders. Additionally, it may aid in appetite control and support weight management.
5-HTP has been shown to have a number of potential health benefits, including:
- Improved mood
- Reduced anxiety
- Better sleep
- Reduced appetite
- Weight loss
- Pain relief
- Migraine prevention
- Fibromyalgia symptom relief
Are there side effects of 5-HTP?
While generally considered safe when taken in recommended doses, some individuals may experience mild side effects like nausea or digestive discomfort. It’s important to consult a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
However, some people may experience side effects such as:
- Nausea
- Vomiting
- Diarrhea
- Headache
- Dizziness
- Heartburn
In rare cases, 5-HTP can cause serotonin syndrome, a potentially life-threatening condition that occurs when there is too much serotonin in the body. Please, consult your doctor before taking the supplement.
Is it OK to take 5-HTP everyday?
For many individuals, incorporating 5-HTP into their daily routine can be beneficial, especially if they struggle with mood disorders or sleep disturbances. However, it’s crucial to follow dosage guidelines and seek advice from a healthcare provider to ensure it aligns with your specific health needs. The recommended daily dose of 5-HTP is 50-200 mg.
What is the correct dosage of 5-HTP?
Dosage recommendations may vary based on individual factors like age, weight, and existing health conditions. As a general guideline, starting with a lower dose (around 50-100mg) and gradually increasing under professional guidance is prudent. Always follow the instructions on the product label.
Which is better 5-HTP or Ashwagandha?
Both 5-HTP and Ashwagandha offer unique benefits. 5-HTP primarily targets serotonin production, making it valuable for mood-related issues. Ashwagandha, on the other hand, is an adaptogenic herb known for its stress-reducing properties. Depending on your specific health goals, one may be more suitable than the other, or they can complement each other effectively.
Which supplement is better for you depends on your individual needs.
- If you are looking for a supplement to improve your mood or sleep, 5-HTP may be a better option for you.
- If you are looking for a supplement to reduce stress and anxiety, Ashwagandha may be a better option for you.
Is 5-HTP better than antidepressants?
Do not replace your prescribed antidepressants with any supplements on your own without doctor consultation! 5-HTP is sometimes used as a natural alternative to antidepressants. 5-HTP is thought to work by increasing levels of serotonin, a neurotransmitter that is also targeted by many antidepressants.
However, it is important to note that 5-HTP is not a regulated supplement. This means that the quality and dosage of 5-HTP supplements can vary widely. Additionally, 5-HTP can interact with certain medications, so it is important to talk to your doctor before taking 5-HTP.
Are there food sources of 5-htp? or is it possible to get it in a natural way?
There are no food sources of 5-HTP. However, it is possible to get 5-HTP naturally from tryptophan, an amino acid that is found in a variety of foods, including turkey, chicken, fish, eggs, and dairy products.
However, it is important to note that the conversion of tryptophan to 5-HTP is not very efficient. This means that you would need to eat a large amount of tryptophan-rich foods to get a significant amount of 5-HTP.
Who should not take 5-HTP?
People with the following conditions should not take 5-HTP:
- Serotonin syndrome
- Bipolar disorder
- Parkinson’s disease
- Pheochromocytoma
- Pregnancy and breastfeeding
- People taking certain medications, such as MAO inhibitors and SSRIs
Does 5-HTP make you happier?
5-HTP may help to improve mood by increasing levels of serotonin, a neurotransmitter that is associated with happiness and pleasure. However, more research is needed to confirm this effect.
It may contribute to improved mood and a sense of well-being for some individuals. However, individual responses can vary, and it’s important not to expect immediate or drastic changes. Patience and consistency are key.
How long does it take for 5-HTP to kick in?
5-HTP typically takes 30-60 minutes to kick in. However, it can take up to two hours to feel the full effects of 5-HTP. Some may experience benefits within a few days, while others may require several weeks of consistent use.
Does 5-HTP cause weight gain?
5-HTP does not cause weight gain. In fact, some research suggests that it is often used to support weight management due to its potential to regulate appetite and reduce cravings. However, individual responses may vary, and lifestyle factors play a significant role in any weight-related changes.
Should I take 5-HTP in the morning or at night?
The timing of 5-HTP intake can vary based on individual preferences and goals. Some individuals find it beneficial for promoting better sleep when taken in the evening. Others may prefer taking it in the morning for potential mood-enhancing effects throughout the day. Experimenting to find what works best for you is recommended.
Can you take magnesium and 5-HTP together?
Yes, combining magnesium with 5-HTP can be beneficial. Magnesium is known for its calming effects and supports overall mental well-being. It complements the mood-regulating properties of 5-HTP, making them a potentially synergistic combination for some individuals.
Can you take 5-HTP long term?
When used responsibly and under the guidance of a healthcare professional, 5-HTP can be taken on a long-term basis. However, regular monitoring and periodic reassessment of your supplementation regimen is advisable to ensure it continues to align with your health goals.
Incorporating 5-HTP into your health routine can be a valuable step towards enhancing mood and overall well-being. Remember to consult a healthcare professional for personalized advice tailored to your specific needs and circumstances.
Cautions
Do not use in pregnancy or when breastfeeding.
5-HTP should not be taken with antidepressants, weight-control drugs, other serotonin-modifying agents, tramadol, or substances known to cause liver damage, because in these cases 5-HTP may have excessive effects.
People with liver disease may not be able to regulate 5-HTP adequately and those suffering from auto-immune diseases such as scleroderma may be more sensitive than others to 5-HTP. Do not take 5-HTP without first consulting your doctor.
