L-5-hydroxytryptophan (5-HTP) is an amino acid that the body makes from tryptophan. It can also be extracted from seeds of the Griffonia simplicifolia plant and taken as a dietary supplement. Your body needs 5-HTP to make the hormones serotonin and melatonin. Serotonin helps regulate your mood, sleep, memory, and brain function, while melatonin is involved in the sleep-wake cycle.
5-HTP supplements are taken for benefits such as boosting mood, improving sleep, and fighting fatigue. However, most of the research on 5-HTP in humans is decades old and based on small sample sizes, so more data is necessary.
1. Mood Boost
In theory, 5-HTP can act as an antidepressant because it increases levels of serotonin in the brain. Low levels of the “feel-good hormone” serotonin may be associated with depression, though not all researchers agree on this.
Don’t throw away your prescription bottles just yet. So far, there’s only weak evidence to recommend 5-HTP for mood disorders, including a study of 25 people with Parkinson’s disease that showed that 50 milligrams (mg) a day of 5-HTP for four weeks improved symptoms of depression.
Large clinical trials are necessary to determine if 5-HTP is genuinely better than a placebo (a sugar pill that doesn’t offer any therapeutic benefits) at treating depression or other mood disorders. Practically speaking, 5-HTP has a short half-life of about two hours. This means the body breaks down half of the dose within two hours, so it may not have a sustained effect on mood.
2. Migraine Help
Migraine is a common brain condition that’s thought to be linked to low levels of serotonin.
5-HTP may help prevent migraines or chronic tension headaches. Other research suggests that 5-HTP could play a role in females who have migraines with aura. However, this is based on an animal study of female rats, so trials in humans are necessary to know for sure.
3. Reduced Fatigue
Fatigue (a prolonged state of exhaustion despite getting rest) is a symptom of many chronic conditions, including cancer, heart failure, and chronic obstructive pulmonary disease (COPD). There are many causes of fatigue, one of which may be low serotonin levels.
Although 5-HTP could theoretically boost energy by increasing serotonin, there’s currently very little evidence it does.
An older study from the 1990s showed that 5-HTP reduced fatigue and other symptoms of fibromyalgia in a group of 50 females.
More recently, a clinical trial showed that 5-HTP does not significantly reduce fatigue in people with remission of inflammatory bowel disease (IBD).
4. Weight Management Support
Research has shown that 5-HTP can help curb appetite, decrease food intake, and cause weight loss in a few small studies of people with obesity.
A study of 48 active adults concluded that taking 5-HTP for eight weeks decreased body fat and improved body composition.
5. Improved Sleep Quality
Scientists have investigated 5-HTP as a sleep aid because it increases melatonin and serotonin, both of which are vital to the body’s ability to get needed sleep.
According to a 1970s study, 5-HTP may increase rapid eye movement (REM) sleep by up to 50% in healthy adults. More recently, a small study of 18 adults with Parkinson’s disease and sleep disorders also found that it improved REM sleep.
A small clinical trial showed that taking 5-HTP for up to eight weeks can help older adults fall asleep faster. Interestingly, after eight weeks, the benefits of 5-HTP for sleep seem to level off.
Another small study noted that among older adults, those with poor sleep patterns responded the best to 5-HTP for sleep. In this trial, 5-HTP was also found to improve bacteria in the digestive tract, which may improve sleep quality.
How Much Should I Take?
The optimal dose of 5-HTP is unclear. It hasn’t been studied well or often, and dosage ranges have varied widely. In the 1970s and 1980s, for instance, 5-HTP was studied for depression at dosages ranging from 50 mg to over 3,000 mg daily.
Recently, 5-HTP has been studied in clinical trials at the following dosages for these specific conditions:
- For depression in people with Parkinson’s disease: 50 mg daily
- To improve sleep quality: 100 mg daily
- To improve body composition: 100 mg daily
- For obsessive-compulsive disorder (OCD): 100 mg twice a day, in combination with the antidepressant fluoxetine (Prozac)
- For fatigue in people with IBD: 100 mg twice daily
If you are considering taking 5-HTP for mood support or another condition, discuss how to take it with your healthcare provider, pharmacist, or registered dietitian first.
5-HTP Safety and Side Effects
- Precautions: Don’t take 5-HTP if you’re pregnant or nursing. We don’t know enough about safety for these populations, and animal studies show they may cause harm.
- Interactions: 5-HTP interacts with other medications that raise serotonin levels, including antidepressants like selective serotonin reuptake inhibitors (SSRIs), monoamine oxidase inhibitors (MAOIs), and supplements like St. John’s wort. This interaction could be helpful or harmful. In one study, for instance, 5-HTP plus fluoxetine (Prozac) was more effective than fluoxetine alone for OCD. On the other hand, too much serotonin can be toxic (see below). Similarly, taking 5-HTP with melatonin supplements or other medications that increase melatonin levels may cause side effects like excess sedation.
- Side effects: 5-HTP can cause gastrointestinal side effects, including nausea and vomiting. These adverse effects are more likely with higher doses of 5-HTP. Taking too much 5-HTP may cause serotonin syndrome, which can be life-threatening. Symptoms vary but can include anxiety, confusion, sweating, rapid heartbeat, high blood pressure, or muscle stiffness. 5-HTP may be toxic to the brain.
- When to consult your healthcare provider: For optimal health, discuss using 5-HTP or any supplement with your healthcare provider before adding it to your medication regimen. Don’t self-treat conditions like depression. Remember that the best treatment for you may include lifestyle modifications, cognitive-behavioral therapy, medications, or a combination of these. Similarly, issues like fatigue and trouble sleeping are often symptoms of an underlying condition that your healthcare provider can help you manage.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia(USP), or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
5-HTP is an amino acid that the body converts into the hormones melatonin and serotonin.
Advertised benefits of 5-HTP supplements include improved sleep, mood, and body composition. However, very little evidence supports 5-HTP for these or other uses.
Side effects of 5-HTP range from mild (stomach upset) to severe (serotonin toxicity). Discuss the use of this supplement with your healthcare provider before taking it.
Understanding 5-Hydroxytryptophan (5-HTP): Benefits and Considerations
What is 5-HTP?
5-Hydroxytryptophan, commonly known as 5-HTP, is an amino acid that the body synthesizes from tryptophan, a precursor found in dietary proteins. Moreover, 5-HTP can be sourced from the seeds of the Griffonia simplicifolia plant and is commonly available as a dietary supplement. This compound is essential for the production of two important hormones: serotonin and melatonin. Serotonin is often referred to as the “feel-good” hormone, influencing mood, cognitive functions, and overall brain health, while melatonin plays a crucial role in regulating sleep patterns.
Potential Benefits of 5-HTP
1. Mood Enhancement
There is a theoretical basis for using 5-HTP as an antidepressant due to its role in raising serotonin levels in the brain. Low serotonin is often linked to mood disorders, including depression. However, research supporting 5-HTP for mood improvement is limited, with most studies indicating only weak efficacy. For instance, one study on a small group of individuals with Parkinson’s disease reported symptom improvement after a four-week regimen of 50 mg daily.
2. Assistance with Migraines
Migraine headaches have been associated with low serotonin levels. Some evidence suggests that 5-HTP may help in preventing migraines or chronic tension headaches. A notable study indicated a potential benefit for women experiencing migraines with aura, although this particular finding was derived from animal research, necessitating further investigation in humans.
3. Fatigue Reduction
Chronic fatigue, which can stem from various health conditions including cancer and respiratory diseases, may be influenced by serotonin levels. While early studies from the 1990s suggested that 5-HTP might alleviate fatigue symptoms, subsequent research has yielded mixed results. A more recent trial found no significant reduction in fatigue among patients with inflammatory bowel disease using 5-HTP.
4. Support for Weight Management
Research indicates that 5-HTP may help control appetite and promote weight loss. In a study involving 48 participants, those taking 5-HTP over eight weeks exhibited a reduction in body fat and improvements in body composition.
5. Enhanced Sleep Quality
5-HTP’s role as a potential sleep aid is linked to its ability to increase both serotonin and melatonin levels. Historical studies have suggested that 5-HTP could enhance rapid eye movement (REM) sleep. More contemporary research corroborates this, showing improvements in sleep quality among individuals with sleep disorders, particularly in older adults.
Recommended Dosage
The optimum dosage for 5-HTP is not well established, as research has varied considerably. Historical trials have examined dosages ranging from 50 mg to over 3,000 mg daily:
- For depression in Parkinson’s disease: 50 mg daily.
- To improve sleep quality: 100 mg daily.
- For weight management: 100 mg daily.
- For obsessive-compulsive disorder: 100 mg twice daily in conjunction with fluoxetine (Prozac).
- For fatigue due to IBD: 100 mg twice daily.
Consultation with a healthcare provider is recommended for anyone considering 5-HTP supplementation to ensure proper guidance and safety.
Safety and Side Effects
When considering 5-HTP, certain precautions are advisable:
- Precautions: Pregnant or nursing individuals should avoid 5-HTP due to potential harm suggested in animal studies.
- Drug Interactions: 5-HTP may interact adversely with other serotonin-boosting medications such as antidepressants. This could lead to conditions like serotonin syndrome, which poses significant health risks.
- Common Side Effects: Gastrointestinal issues like nausea may occur, especially at higher doses.
It is paramount to discuss all supplements, including 5-HTP, with a healthcare professional to avoid self-diagnosing and self-treating serious health conditions.
