5-HTP

Ingredients: Rice Flour & Extract (Oryza Sativa), Griffonia Seed Extract (Griffonia Simplicifolia), Capsule Shell (Vegetable Cellulose).

100% clean formula.

Suitable for vegetarians and vegans. All Ethical Nutrition products are free from animal-based ingredients and by-products. Registered with the vegan society.

Free-from: GMOs, Magnesium Stearate, Gelatin, Palm Oil/Palm Oil Derivatives, Maltodextrin, Bulking Agents, Titanium Dioxide, Sugar.

No Allergen-Containing Ingredients: This product is formulated without any ingredients from the top 14 allergens, including wheat, milk, nuts, soy, and shellfish.

Additive-free: We don't use any nasty additives and where required we use gluten-free rice extract to help us to blend together ingredients and ensure they are accurately dosed.

5-HTP is 5-hydroxytryptophan, an intermediate metabolite of the amino acid l-tryptophan. It is produced during the conversion of tryptophan to serotonin [1].

Tryptophan is found in protein-rich foods like soy beans, cottage cheese, fish, red meat, lentils, and seeds. However, food sources may not be enough to manage a specific health issue and tryptophan itself is not available as a supplement in the UK. Instead, we use 5-HTP which is one step further along the pathway to serotonin production.

Serotonin influences a range of behaviours including mood, sleep, digestion, and appetite. It also converts to melatonin, the hormone that regulates circadian rhythms and the onset of sleep [2]. 5-HTP is used to support the production of both serotonin and melatonin.

Here at Ethical Nutrition we use 5-HTP extracted from the seeds of an African plant called Griffonia simplicifolia.

5-HTP has benefits for:

• Depression. Due to its ability to cross the blood-brain-barrier and support serotonin production, 5-HTP has a long history of use in managing depression [3]. 
• Managing anxiety. 5-HTP has been shown to be effective on its own or in conjunction with other medications to ease anxiety [4]. 
• Enhancing sleep via increased melatonin production. This is known to be especially beneficial for older people as the ageing process can reduce serotonin production, serotonin receptor sensitivity, and melatonin production.  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].
• Regulating appetite. Serotonin is involved in regulating appetite and food intake. Some research shows that 5-HTP can influence body composition and support weight loss in overweight individuals [6]. 
• Fibromyalgia. Although there is no known cause for fibromyalgia, it is associated with low serotonin levels. Some research suggests that 5-HTP can improve fibromyalgia symptoms like pain, anxiety, and poor sleep [7].

5-HTP may benefit people who are managing:

• Low mood
• Anxiety
• Depression
• Insomnia
• Poor quality sleep
• Weight balance
• Fibromyalgia

Melatonin is a hormone produced primarily in the pineal gland in response to the onset of dusk. As evening progresses, your brain releases more melatonin to help you fall asleep.

5-HTP is converted to serotonin in the body which is then further converted into melatonin. Supplementing with 5-HTP may support melatonin levels.

It depends on why you are taking it. If you want to enhance sleep, take 5-HTP with your evening meal or a small evening snack. Otherwise, take it with food at a time of day that suits you.

Yes, 5-HTP can potentially interact with several medications including antidepressants and sedatives. We recommend you speak to your healthcare provider before using 5-HTP alongside any prescription medications or other supplements, or when pregnant or breastfeeding. 

When taken as directed 5-HTP is well tolerated with few potential side effects.

Some people may experience temporary mild nausea, upset stomach, loose stools, headaches, or drowsiness. 

1. Richard, D.M., Dawes, M.A., Mathias, C.W., Acheson, A., Hill-Kapturczak, N., Dougherty, D.M. 2009. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. International Journal of Tryptophan Research Mar 23;2:45-60. doi: 10.4137/ijtr.s2129. PMID: 20651948; PMCID: PMC2908021.
2. Szczepanik M. Melatonin and its influence on immune system. 2007. Journal of Physiology and Pharmacology. Dec;58 Suppl 6:115-24. PMID: 18212405.
3. 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 
4. 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 
5. 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 
6. 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 
7. 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