Understanding 5-HTP: A Comprehensive Guide

Most 5-HTP, also known as oxitriptan, is extracted from the seeds of a woody climbing shrub native to West Africa, called the Griffonia simplicifolia plant.

What is 5-HTP?

5-HTP or “hydroxy L-tryptophan” (5-Hydroxytryptophan) is a naturally-occurring amino acid and is the precursor and metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin from tryptophan. 5-HTP is converted to the neurotransmitter serotonin (5-HT), with the help of vitamin B6. This occurs both in nervous tissue and in the liver. 5-HTP crosses the blood-brain barrier,  unlike serotonin itself, which means supplementation with 5-HTP can increase the production of serotonin in the brain.

5-HTP Health Benefits

5-HTP increases serotonin production, which is essential for many aspects of our daily lives. Serotonin is responsible for feelings of well-being, satisfaction and normal sleep patterns. Low levels of serotonin have been associated with conditions like obesity, PMS, migraines, depression, anxiety, insomnia and addictive behaviors. Serotonin also plays a crucial role in controlling anger, aggression, body temperature, mood, sleep, human sexuality, appetite and metabolism, as well as stimulating vomiting.

Modern Lifestyle Impact on Serotonin Levels

The hectic modern lifestyle, characterized by stress and poor eating habits, is thought to lower serotonin levels in the body. Irritability, aggression, impatience, anxiety and worry cause the body to release serotonin, which then needs to be replenished through diet. However, serotonin is not found in large quantities in most diets. The body has to make it from foods that contain L-tryptophan, such as; chocolate, oats, bananas, dried dates, milk, yogurt, cottage cheese, meat, fish, turkey, chicken, sesame, chickpeas and peanuts. This explains why people often crave these foods, (fats and carbohydrates), especially under stress, leading to weight gain, depression, headaches and muscle aches.

Atkins Diet and 5-HTP: Reducing Cravings

Clinical studies have shown that supplementing with 5-HTP can produce positive results in weight loss, anxiety and depression. It improves sleep patterns and reduces carbohydrate cravings in those on low carbohydrate diets, such as the Atkins Diet. Low carbohydrate diets can lead to reduced serotonin levels because carbohydrates stimulate serotonin production in the body.

Serotonin release is triggered by carbohydrate intake, which is why we often crave carbohydrates under stress to stimulate this serotonin release. When the brain produces serotonin, tension is eased, whereas the production of dopamine or norepinephrine makes us more alert and active. Thus, eating carbohydrates has a calming effect, while proteins increase alertness.

Taking 5-HTP supplements can help curb cravings for fats and carbohydrates, as well as providing the body with the means to control other functions listed above, such as anger, appetite and sleep.

5-HTP Helps with Depression and Anxiety

Research suggests that 5-HTP may help with depression and possibly anxiety, panic disorder, sleep disorders and obesity. It appears to have similar effects to SSRI (Selective Serotonin Reuptake Inhibitors) antidepressants. Prescription drugs that raise serotonin levels are prescribed for these issues, but many people believe that 5-HTP is an effective natural alternative.

Latest News and Research on 5-HTP

New Chemical Synthesis Patent: Evecxia Therapeutics has recently filed a patent for a novel chemical synthesis process for 5-HTP, aiming to secure a stable supply and improve its availability​ (Natural Healthy Concepts)​.

Research on Anxiety and Depression: Recent studies continue to explore 5-HTP’s effectiveness in treating anxiety and depression. Some clinical trials have shown that 5-HTP can be as effective as certain antidepressants, with fewer side effects​ (Verywell Mind)​​ (Natural Healthy Concepts)​.

Benefits for Sleep: A 2021 clinical trial found that 5-HTP supplementation improved sleep latency in older adults over an eight-week period, due to its role in increasing serotonin levels, which helps produce melatonin​ (Verywell Mind)​.

Study on Fescue Toxicosis: The University of Kentucky is researching how 5-HTP can influence feed intake, vasoconstriction, and gut health in livestock affected by fescue toxicosis. This study highlights the diverse potential applications of 5-HTP beyond human health​ (Natural Healthy Concepts)​.

5-HTP Dosage

For improving sleep, it is recommended to take 5-HTP 30 minutes before bed, because aswell as producing Serotonin, 5-HTP also produces Melatonin, which is a sleep-inducing hormone. The usual dosage is either a 50mg or 100mg tablet, with effects felt within 10 to 30 minutes. It is advisable to choose 5-HTP supplements that also contain vitamin B6, as it is necessary for the conversion of 5-HTP into serotonin.

For weight loss and migraine relief, higher doses, up to 900mg per day, are often reported. 5-HTP is usually better tolerated than traditional antidepressants, with excess amounts metabolized and excreted, especially when taken with vitamin B6.

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5-HTP Notes / Side Effects

5-HTP (5-Hydroxytryptophan) is generally well-tolerated by most people when used short-term and at recommended doses. However, as it directly affects serotonin levels in the brain, it should always be used with care, especially alongside other medications or underlying health conditions.

Common Side Effects of 5-HTP

• Nausea
• Gastrointestinal upset (cramps, diarrhoea)
• Drowsiness or light-headedness
• Vivid dreams or nightmares (especially when taken before bed)

5-HTP Serious Risks & Interactions

• Serotonin Syndrome: A potentially life-threatening condition caused by excess serotonin in the body. This can happen if 5-HTP is taken with SSRIs, MAO inhibitors, tricyclic antidepressants, migraine drugs (like triptans) or other serotonin-boosting substances. Symptoms include:
  • Confusion or agitation
  • Rapid heart rate
  • Sweating or fever
  • Blood pressure changes
  • Muscle rigidity or tremors
    Seek emergency medical help if these symptoms occur
• Drug Interactions:
  • Antidepressants & MAO inhibitors: Combining with these increases serotonin to dangerous levels.
  • Parkinson’s Disease medication (Carbidopa): There have been reports of skin changes resembling scleroderma (a connective tissue disorder) when 5-HTP and Carbidopa are taken together.
  • Other medications: Always consult your doctor if you are on prescription drugs, especially those affecting mood, the nervous system or blood pressure.

5-HTP Special Considerations

• Pregnancy & Breastfeeding: Not enough is known about the safety of 5-HTP during pregnancy or lactation. Avoid unless specifically prescribed.
• Surgery: 5-HTP may interfere with medications used during surgery. Discontinue at least two weeks beforehand.
• Chronic Use: Long-term use may interfere with natural serotonin regulation and possibly affect dopamine levels as well.

5-HTP Product Quality Concerns

Some older reports linked 5-HTP supplements to eosinophilia-myalgia syndrome (EMS), a rare but serious condition. This was likely due to contaminated batches, but it underscores the importance of buying from reputable brands with strict quality control and third-party testing.

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