Low levels of the neurotransmitter serotonin are thought to contribute to a range of mental and physical health problems -- such as depression, insomnia and obesity -- so boosting levels appears to be one way to address these problems. One potential way to support your body's synthesis of serotonin is by taking 5-HTP supplements.
According to an article published in Nutrition Reviews, "The serotonin neural circuit promotes feelings of well-being, calm, personal security, relaxation, confidence, and focus." While research on its effectiveness has been mixed overall, 5- HTP benefits may include helping reduce overeating and weight gain, sleep-related problems, anxiety, chronic pain, and more.
5-HTP (stands for 5-hydroxytryptophan) is a precursor to the neurotransmitter serotonin. It is made from the amino acid (the building block of protein) tryptophan .
Tryptophan is first converted to 5-HTP by tryptophan hydroxylase, and then 5-HTP is converted to serotonin by L-amino acid decarboxylase.
In supplement form, it goes by many other names, including Griffonia plant seed extract, Cinderella unifolia , and Oltrettan.
What is 5-HTP used for? In most cases, taking 5-HTP supplements can help treat the following symptoms and conditions:
sleep disturbances, including insomnia
Mood-related problems, such as depression and anxiety
Headaches and Migraines
obesity and overeating
pain, including fibromyalgia and premenstrual syndrome or premenstrual dysphoric disorder (PMDD)
ADHD Symptoms
Parkinson's disease symptoms and other neurological problems
Alcoholism Withdrawal Symptoms
seasonal affective disorder
Benefits/Uses
What does 5 HTP do to your body? It works primarily by increasing the synthesis of serotonin, the "feel good" neurotransmitter. This is why it may have a positive effect on a person's mood, energy levels, motivation, appetite, sleep and nervous system function.
While serotonin itself cannot be taken in supplement form because it cannot cross the blood-brain barrier, taking 5-HTP is a way to provide more resources to the body.
Here is more information on the top 5 benefits and uses of HTP:
1. Helps Manage Anxiety and Depression
While this doesn't work for everyone, evidence suggests that 5-HTP supplements can help reduce feelings of stress, depression, anxiety symptoms, and panic attacks in some people.
Why is 5 HTP good for anxiety? It can help boost serotonin synthesis in the brain. This can have a major effect on some people, but not necessarily better than prescription drugs for others.
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Some studies also support the use of 5-HTP for depression, but these studies were based on small groups, limiting conclusions about the potential benefit of 5-HTP as a general depression treatment.
How does it compare to SSRI drugs (used to treat symptoms of anxiety/depression)? SSRIs work not by increasing serotonin production, but by protecting serotonin already present in the brain by preventing enzymatic degradation of synaptic serotonin. 5-HTP, on the other hand, helps the brain produce more serotonin.
Many times, doctors recommend that people use 5-HTP along with other antidepressants or medications for extra support. 5-HTP may also be used by people who are resistant to depression.
2. May Help Improve Sleep Quality
Does 5 HTP Make You Drowsy? It's not as effective as sleep-inducing drugs, which can make you feel very sleepy, but it may help you feel more relaxed -- which will allow you to relax and fall asleep more easily .
Studies have found it to be especially effective at fighting insomnia when combined with gaba and valerian root , which also has sedative properties. This combination may decrease the time it takes to fall asleep.
One way it can promote better sleep is by converting serotonin into melatonin , a hormone important in regulating your circadian rhythm (your "internal clock").
3. Can Reduce Pain and Fibromyalgia Symptoms
Some studies have found no evidence that this 5-HTP, taken at least 100 mg three times daily, can help reduce some fibromyalgia symptoms such as pain, tenderness, anxiety, fatigue, and stiffness. In one study, nearly 50% of patients experienced "moderate" clinical improvement during treatment.
For maximum benefit, it is believed that supplementation should be continued for at least a few weeks to several months.
It may also help relieve migraine symptoms in some cases, another condition thought to be caused by serotonin levels. One study found that 71% of subjects treated with 5-HTP improved significantly after taking the supplement.
4. May Help Reduce Obesity
Several studies have demonstrated that 5-HTP may help promote weight loss by increasing satiety and reducing appetite and calorie intake in obese adults.
In one study, when overweight postmenopausal women took a 5-HTP spray (containing other extracts) for four weeks, it helped increase participants' body mass index.
Another study in which participants took 750 mg of 5-HTP for two weeks established that this supplementation was associated with less food, especially carbohydrates, and slight weight loss.
