5-HTP is a direct amino acid precursor of the neurotransmitter serotonin. This means that the body produces serotonin from 5-HTP. Serotonin regulates mood, sleep and appetite. It also inhibits aggression and drives away fears.
In cases of depression, anxiety and mood swings, A serotonin deficiency is often suspected and therefore it is recommended that measures be taken to increase the serotonin level.
Is 5-HTP a natural supplement?
The abbreviation 5-HTP stands for 5-hydroxytryptophan. Serotonin is sometimes called 5-hydroxytryptamine and abbreviated as 5-HT. So 5-HT is not the same as 5-HTP. Another name for 5-HTP is oxitriptan.
The body can produce 5-HTP from tryptophan provided by protein-rich foods. Therefore, it is a natural substance that is part of the physiological processes in the human body. 5-HTP supplements are made from the seeds of a plant, Griffonia simplicifolia.
What are the indications for 5-HTP?
In the 1970s and 1980s, 5-HTP was routinely prescribed for depression. But serotonin reuptake inhibitor (SSRI) antidepressants appeared on the market, so widespread today because they produce an effect in a greater proportion of people. Antidepressant medications like Prozac, Zoloft, and Paxil work because they increase serotonin levels in the brain.
Currently, 5-HTP supplements are promoted for their beneficial effect on the aforementioned disorders and also for migraine, obesity and fibromyalgia.
However, scientific studies to support the therapeutic use of 5-HTP are scarce.
Headaches and migraines
Several investigations have tried to determine the effect of 5-HTP in preventing migraines. In a study published in the journal European Neurology, carried out on 124 migraine patients who were administered 5-HTP, it showed that in 71% the attacks were milder and shorter.
Overweight
An important task of serotonin is the regulation of appetite. For this reason, several studies have examined the extent to which 5-HTP could help with weight loss.
The University of Rome, for example, conducted a double-blind study in which overweight women took 8 mg of 5-HTP per kilogram of body weight per day or a placebo preparation for five weeks. During this time, the women ate normally, that is, they did not go on a diet. Although these women’s mood did not change, they consumed fewer calories (38% less compared to 20% less in the placebo group) and consequently lost weight.
Fibromyalgia
Fibromyalgia remains a rather mysterious disease. It is officially a rheumatic disease and is associated with chronic muscle and joint pain, headaches, sleep disorders, irritable bowel syndrome and fatigue, to name just a few symptoms.
A study published in The Journal of International Medical Research showed that the administration of 5-HTP reduced fibromyalgia symptoms.
Depression, panic attacks and anxiety
The causes of these problems can be completely different for each person. That’s why drugs don’t always work and the same goes for 5-HTP.
A work published in The Journal of Psychopharmacology showed that 5-HTP (200 mg daily) reduces panic attacks in women. Other research (like this one, this one, and this one) has found that some people with depression may benefit.
What is the appropriate dosage?
One to two hours after ingestion, 5-HTP is in the bloodstream. Four hours later, half will have been consumed. Therefore, it is advisable to consume several small doses throughout the day.
The University of Maryland Medical Center recommends no more than 150 to 300 mg of 5-HTP daily, divided into three doses of 50 to 100 mg. It is not recommended to exceed 600 mg daily in any case.
Doses can be started at 50 mg and increased to 100 mg if no improvement is seen within two weeks.
On the other hand, the action of 5-htp can be improved by combining it with nutrients and medicinal plants.
Vitamin B6 and zinc participate in the conversion of 5-HTP into serotonin.
Medicinal plants that can reinforce the effect of 5-HTP areRhodiola Rosea, St. John’s wort and passionflower.
Are there contraindications to 5-HTP?
- Anyone taking an antidepressant medication should avoid 5-HTP unless their doctor advises otherwise.
- Children and women who are pregnant or plan to become pregnant should also not take it.
- Side effects may include nausea, constipation, flatulence, drowsiness, and decreased sexual desire.
- In high doses, 5-HTP can cause liver problems and aggravate asthma.
On the other hand, it must be taken into account that the problems that are being solved with 5-HTP often require holistic medical treatment, which may include other measures and therapies beyond the consumption of supplements.
Possible side effects
Due to its mechanism of action, 5-HTP can cause digestive problems such as nausea, stomach pain, flatulence, feeling full or even heartburn, They can generally be prevented by starting with low doses, dividing them into several single doses per day, increasing them slowly, and taking 5-HTP with food.