What are the health benefits of 5-HTP?
Have you heard of 5-HTP? This powerful amino acid is a go-to supplement for supporting sleep, anxiety, mental wellbeing, and more. Let’s uncover the health benefits of 5-HTP and find out when to take it and why.
What is 5-HTP?
5-Hydroxytryptophan (or 5-HTP for short) is derived from the amino acid tryptophan and is the precursor to the hormones serotonin and melatonin [1].
Tryptophan is converted to 5-HTP by the enzyme tryptophan hydroxylase. 5-HTP can then be converted to serotonin, an important hormone for mood balance, memory, and appetite, and then onto melatonin, the hormone that helps us sleep.
What are the health benefits of 5-HTP?
Research shows that 5-HTP may be beneficial for several areas of health.
Supporting mood balance and mental wellbeing
5-HTP is able to cross the blood-brain-barrier and reach the brain, where it supports serotonin production. Serotonin influences mood balance, learning, memory, and pain perception. Because of the role of serotonin in mood and mental wellbeing, 5-HTP has a long history of use in managing depression [1].
Another pathway by which 5-HTP can support mood is via the gut microbiome. Researchers examined the effect of 5-HTP on the gut microbiome in mice and found that it restructures the gut microbiome to increase concentrations of short-chain fatty acids associated with brain function and mood regulation [2].
Managing anxiety
5-HTP has been shown to be effective on its own or in conjunction with other medications to ease anxiety [3]. It can also be used alongside other natural supplements mental health such as omega-3 and magnesium glycinate.
Regulating appetite and food intake
Serotonin helps regulate appetite and food intake. Some research shows that in overweight individuals, 5-HTP can influence body composition and support weight loss as part of a weight loss plan [4].
Supporting melatonin production and sleep quality
As we age, we naturally produce less serotonin and melatonin, and receptors for these hormones become less sensitive. This can cause difficulties with getting to sleep, staying asleep, and enjoying deep, refreshing sleep.
5-HTP may be helpful for supporting melatonin production and sleep quality. One study using 100mg 5-HTP per day demonstrated significant improvements in sleep quality in older adults, along with improvements in the gut microbiota [5].
Fibromyalgia
Although a definitive cause for fibromyalgia remains unclear, it is associated with low serotonin levels. Some research suggests that 5-HTP can improve fibromyalgia symptoms like pain, anxiety, and poor sleep [6], by supporting serotonin and melatonin levels.
Where to find 5-HTP
Unfortunately, 5-HTP isn’t found in any foods, so if you want to increase your levels you need to take a supplement.
You can find tryptophan (the amino acid that makes 5-HTP) in foods such as tofu, bananas, lentils, pumpkin and sesame seeds, salmon, poultry, and cottage cheese. However there’s no guarantee that this will all convert to 5-HTP and food sources may not be enough to manage a specific health issue.
To make our supplement we use 5-HTP extracted from the seeds of Griffonia simplicifolia, a medicinal plant from West Africa.
Should I take 5-HTP in the morning or at night?
Because 5-HTP can support several areas of health, when you take it really depends on your reasons for supplementing it. If you want to enhance sleep, we recommend taking 5-HTP with your evening meal or a small evening snack so that it will be digested and in your system by bedtime.
If you are using 5-HTP for mood balance, anxiety, or fibromyalgia, you can take it with food at a time of day that suits you.
Are there any side effects with 5-HTP?
When taken as directed 5-HTP is generally very well tolerated with few possible side effects. Some people may experience mild nausea, upset stomach, loose stools, headaches, or drowsiness, but this is usually temporary.
Using 5-HTP with other medications
5-HTP can interact with a number of medications including:
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SSRI (selective serotonin reuptake inhibitor) antidepressants
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Weight control drugs
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Tranquilliser medications
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Medicines for Parkinson’s disease
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Migraine medications
It may also interact with other sedative herbs. We recommend you speak with your healthcare practitioner before using 5-HTP alongside medications and other supplements.
We hope this has given you an insight into the many health benefits of 5-HTP, and how and when to use this incredible natural remedy. You can shop for 5-HTP here and it’s also part of our fabulous Sleep Bundle alongside Magnesium Taurate and Magnesium Glycinate, to support restful, refreshing sleep.
You might also enjoy reading:
Nutrition and Natural Treatments for Fibromyalgia
References
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Maffei, M. E. 2020. 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal of Molecular Sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181
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Wu, L., Ran, L., Wu, Y., Liang, M., Zeng, J., Ke, F., Wang, F., Yang, J., Lao, X., Liu, L., Wang, Q., & Gao, X. 2022. Oral Administration of 5-Hydroxytryptophan Restores Gut Microbiota Dysbiosis in a Mouse Model of Depression. Frontiers in Microbiology, 13, 864571. https://doi.org/10.3389/fmicb.2022.864571
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Kahn, R.S., Westenberg, H.G. 1985. L-5-hydroxytryptophan in the treatment of anxiety disorders. Journal of Affective Disorders. Mar-Apr;8(2):197-200. doi: 10.1016/0165-0327(85)90046-1
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Ioannou, S., & Williams, A. L. 2016. Preliminary fMRI findings concerning the influence of 5‐HTP on food selection. Brain and Behavior, 7(1), e00594. https://doi.org/10.1002/brb3.594
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Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. 2024. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition, 43(3), 593-602. https://doi.org/10.1016/j.clnu.2024.01.010
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Caruso, I., Puttini, P. S., Cazzola, M., & Azzolini, V. 1990. Double-Blind Study of 5-Hydroxytryptophan versus Placebo in the Treatment of Primary Fibromyalgia Syndrome. Journal of International Medical Research. https://doi.org/10.1177/030006059001800304
