What is 5 HTP?
Can 5 HTP restore serotonin levels in people with depression? In this article, discover what 5-HTP is, how it works, its benefits, and its drawbacks in the form of possible side effects.
What is 5-HTP?
5-Hydroxytryptophan, or 5-HTP for short, is a substance produced in the body from the amino acid tryptophan. It is a precursor to the neurotransmitter serotonin and the hormone melatonin.
5 HTP is made from the seeds of an African plant, Griffonia simplicifolia. Supplements have become popular because it is believed that administering 5-HTP in pill form can increase serotonin levels in the body, similar to antidepressants which are thought to increase the amount of serotonin in the brain.
Serotonin is a type of neurotransmitter that carries signals between nerve cells in the brain. It helps regulate various bodily functions, including attention, behavior, and mood. By increasing serotonin levels in the brain, mood can often improve.
How 5 HTP works
5-HTP dietary supplements help increase serotonin levels in the brain. Because the mechanism of action of serotonin helps regulate mood and behavior, 5 HTP's effect can have a positive impact on sleep, mood, anxiety, appetite, and pain perception.
In alternative medicine, it is claimed that 5-HTP supplements can help with:
- Anxiety
- Depression
- Fibromyalgia
- Hot flashes
- Insomnia
- Migraine
- Weight loss
However, it is important to note that (sufficient) support for the claim that 5-HTP can safely and effectively treat every condition is lacking. Simply put, more research on the effects of 5-HTP is needed before this supplement can be recommended as a possible treatment for any condition.
What does 5-HTP do?
What 5-HTP precisely does is still subject to research, although it has been shown to have potential in depression, with effects similar to certain antidepressants and fewer side effects.
4.8 (5 Reviews) Studies suggest that 5-HTP can help regulate sleep patterns by increasing serotonin and melatonin levels. Additionally, 5-HTP can contribute to weight loss by reducing hunger and increasing feelings of satiety.
It has also shown potential in alleviating symptoms of fibromyalgia and reducing the intensity and duration of migraine headaches. We take a look at the known research on 5-HTP so far.
5-HTP may shorten migraines.
Depression
Several small clinical studies have shown that 5-HTP can be as effective as antidepressants. In a six-week clinical study, for example, 63 people received either 5-HTP (100 mg three times a day) or an antidepressant (fluvoxamine, 50 mg three times a day). The 5-HTP proved to be as effective as the antidepressant, with fewer side effects.
However, a systematic review of studies published between 1966 and 2000 found that only one of 108 studies met quality standards. The small study that did meet the quality criteria found that the brain activity of 5-HTP worked better than a placebo in relieving depression.
Insomnia
Serotonin is converted into melatonin, a hormone needed to regulate sleep-wake cycles. Since 5-HTP is believed to increase serotonin levels, it can increase melatonin and help normalize sleep patterns.
A 2021 clinical study showed that 5-HTP supplementation improved sleep duration in older adults over eight weeks. However, such effects were not observed over a longer period, possibly because the body had to adapt to long-term 5-hydroxytryptophan supplementation.
Weight loss
5-HTP may help promote weight loss by counteracting hunger-producing hormones and increasing satiety (feeling of fullness). Research has shown that people who take 5-HTP daily consume fewer calories than those who do not take this supplement.
Furthermore, overweight adult subjects treated with 5-HTP have been shown to consume fewer carbohydrates, which could aid in blood sugar control. Additionally, the antidepressant effect of 5-HTP is believed to reduce excessive calorie intake due to stress-eating caused by depression.
Fibromyalgia
Fibromyalgia is a condition characterized by generalized muscle pain, weakness, fatigue, anxiety, and sleep problems. The cause of fibromyalgia remains unclear, but low serotonin levels are thought to play a role.
This has led scientists to suggest that 5-HTP supplementation may improve symptoms in people with fibromyalgia. However, not enough research has been done yet to draw firm conclusions.
Migraine
Research suggests that migraines and chronic tension headaches may be linked to low serotonin levels. 5-HTP may therefore potentially help migraine sufferers. Studies have shown that taking 5-HTP can help with the intensity and duration of migraine headaches.
5 HTP Frequently Asked Questions
Many questions exist about 5 HTP, and we'll address the most frequently asked ones below. Does it make you sleepy, what side effects are known, is it dangerous, and is 5-HTP also found in food? Keep reading for answers.
5-HTP side effects
Like all dietary supplements, 5-HTP can also cause side effects. Too much 5-HTP in your body can cause a spike in serotonin levels, which can lead to side effects such as:
- Anxiety
- Chills
- Serious heart problems
There are other minor possible side effects from using 5-HTP supplements. Discontinue use and consult a doctor immediately if you experience:
- Drowsiness
- Digestive problems
- Muscle problems
- Sexual dysfunction
Do not take 5-HTP if you are taking other medications that increase serotonin levels, such as antidepressants like SSRIs and MAOIs. Exercise caution when using carbidopa, a medication for Parkinson's disease.
5-HTP is not recommended for people with Down syndrome, as it has been linked to seizures. Also, do not take 5-HTP less than two weeks before surgery, as it can interfere with some medications commonly used during surgical procedures.
5-HTP can also interact with other medications. As with any supplement, you should always consult your doctor before starting anything new.
Does 5 HTP make you sleepy?
The mechanism of action of 5-HTP leads to an increased serotonin level in the body. Serotonin can be converted into the hormone melatonin, which plays an important role in sleep regulation. By increasing melatonin production in the body, 5 HTP can cause drowsiness and promote sleep.
Supplements combining 5-HTP and another neurotransmitter called gamma-aminobutyric acid – abbreviated GABA – have been shown to significantly reduce the time it takes to fall asleep and improve sleep duration and quality.
How much 5-HTP per day?
A typical 5-HTP dosage is between 200 and 300 mg, once daily or in divided doses. Lower doses can also be effective, but usually in combination with other substances.
To reduce food intake, 5-HTP should be taken with a meal, as it increases satiety from food intake (rather than reducing appetite/hunger).
5-HTP should not be taken in combination with neurological medications prescribed for antidepressant or other cognitive purposes, unless approved by a physician. This is especially important with SSRI use, where the combination with 5-HTP can even be potentially fatal.
Currently, there is no data on the safety and efficacy of 5-HTP in pregnant and breastfeeding women, so you should not take 5-HTP if you are pregnant.
At what time should you take 5-HTP?
5-HTP is a supplement most commonly taken to improve sleep problems and increase serotonin levels. If this is your goal, it is recommended to take 5-HTP one hour before bedtime as it will then make you drowsy.
How long can you take 5-HTP?
The most recent studies from the US suggest that it is possibly safe to take 5-HTP in doses up to 300 mg per day for up to one year.
Is 5-HTP dangerous?
Some older people still believe that 5-HTP is dangerous, but that stems from an incident in 1989. In that year, a ban on 5 HTP supplements was imposed in the United States when they were found to contain a contaminant called Peak X. An outbreak of eosinophilia-myalgia syndrome (EMS) was possibly linked to the contaminated products.
As a result, the US Food and Drug Administration (FDA) temporarily removed all tryptophan supplements from the market. In the meantime, science has progressed considerably, and it has been established that 5-HTP supplements do not contain Peak X in quantities high enough to cause side effects, unless you take very high doses.
Where is 5-HTP found in food?
Unfortunately, 5-HTP itself is not available in food. However, some foods contain a lot of tryptophan, the amino acid that the brain uses to produce 5-HTP.
While no thorough research has been conducted on this topic, consuming these foods may potentially lead to higher levels of 5-HTP.
Milk
Whole milk is one of the largest sources of tryptophan, containing 191 milligrams per liter. Semi-skimmed milk is also a good source, with 144 milligrams per liter.
Canned tuna
Canned tuna is another good source of tryptophan, with 16 milligrams per gram.
Turkey and chicken
Contrary to popular belief, turkey is a great source of tryptophan, but not the largest. White meat contains 91 milligrams per pound (raw) and dark meat contains 67 milligrams per pound. Chicken also contains high amounts of tryptophan, with white meat containing 53 milligrams per pound, and dark meat containing 57 milligrams per pound.
Oatmeal
Prepared oatmeal can also be a good source of tryptophan, with 147 milligrams per cup.
Cheese
Although not as high in tryptophan as meat and other dairy products, cheddar cheese contains 3 milligrams of tryptophan per gram.
Nuts and seeds
Peanuts, an example in this category, contain 2.3 milligrams per gram.
Bread
Whole-grain bread can contain up to 0.67 milligrams per slice, and white bread can contain 0.78 milligrams per slice.
Chocolate
Chocolate can contain up to 0.64 milligrams of tryptophan per gram.
Fruit
Certain fruits can also be a good source of tryptophan. For example, a medium banana contains about 0.01 milligrams. A medium apple contains about 0.002 milligrams of tryptophan, and a plum contains 0.02 milligrams of this amino acid.
Conclusion
The action of 5-HTP may potentially lead to increased serotonin levels, and brain function having a positive effect on mood, depression, anxiety, sleep, appetite, and pain. However, there is no strong scientific evidence yet that 5HTP can quantify the increase in serotonin production or serotonin levels in the body.
Further reading
What is turmeric? Effects & side effects
Sources
- https://pubmed.ncbi.nlm.nih.gov/19417589/
- https://pubmed.ncbi.nlm.nih.gov/9705024/
- https://pubmed.ncbi.nlm.nih.gov/2193835/
- https://pubmed.ncbi.nlm.nih.gov/3536521/