5-HTP Supplements their Benefits, Dosage, and Associated Side Effects
5-HTP or 5-hydroxytryptophan is known to be the chemical product of the protein building block L-tryptophan. It is an amino naturally produced by the body. 5-HTP is not available in the food we consume; instead, 5-HTP supplements are available.
Initially, the chemical was only available as a prescription until the United States Food and Drug Administration (FDA) approved 5-HTP as an over-the-counter (OTC) supplement. 5-HTP supplementscan be produced from the seeds Griffonia simplicifolia, which is a famous African plant.
The supplements of 5-HTP are widely available, and people are significantly consuming these supplements owing to their unique health benefits. These supplements have proven to boost moods, improve mental health, regulate appetites, and deal with insomnia, depression, anxiety, and muscular discomfort.
A major question that arises in the readers' minds is that "Is it safe to take 5-HTP supplements?" Do they pose potential health benefits? To find answers to these questions, continue reading this article until the end. We will share everything you need to know regarding 5-HTP and help you find out the possible health benefits and side effects of 5-HTP supplements.
How Does 5-HTP Work?
Serotonin is a famous neurotransmitter present in the brain, blood platelets, and bowel. This chemical is sometimes named the happy chemical because it induces feelings of happiness, satisfaction, calmness and contributes to an individual's overall being.
Doctors claim that a lack of serotonin in the body leads to many health complications, including stress, anxiety, weight gain, and depression. That's where 5-HTP supplements plays their role. It operates in the central nervous system and increases the production of a chemical named serotonin.
Serotonin might affect your appetite, sleep, and sexual behavior; however, it has been proven to treat several diseases such as depression, insomnia, obesity, and many other conditions. That's why doctors recommend talking 5-HTP along with medications to treat certain conditions.
5 Amazing Benefits of5-HTP Supplements
Here are some of the benefits linked to adding5-HTP supplements to your daily diet.
Induces Sleep and Improves Sleep Quality
Many animal studies have been conducted to study the effectiveness of 5-HTP in inducing sleep. 5-HTP helps in increasing serotonin levels which get converted into melatonin. Melatonin is a well-reputed hormone that helps in regulating sleep-wake cycles. That’s how 5-HTP helps in normalizing sleep patterns.
Studies show that 5-HTP supplements have proven to be effective in inducing and improving sleep quality and length of sleeping time. Furthermore, 5-HTP has also proven beneficial in treating arousal disorders, including sleep terrors and sleepwalking.
Aids in Weight Loss
5-HTP has proven to be effective in aiding weight loss. Taking 5-HTP supplements significantly helps in weight loss by supporting behaviors that help an individual maintaining a healthy weight. It also induces feelings of fullness which encourages you to eat less.
When you are working to achieve your weight loss goals, hormones that make you feel hungry increase. These hormones induce feelings of constant hunger and make it difficult for you to achieve your weight loss goals. That's where 5-HTP plays a crucial role. It counteracts these hunger-inducing hormones and suppresses the appetite making weight loss easier.
Furthermore, some studies found that taking 5-HTP also helps control excessive food intake during the spells of depression and anxiety.
Helps in Dealing with Depression
Medications that increase serotonin levels in the body are regarded as the best treatment for depression. These medications prevent the body from breaking serotonin and maintaining its desired levels. Doctors claim that disruption in serotonin levels in the human brain largely influences an individual's mood and leads to depression.
That's where 5-HTP supplements come into play. Taking 5-HTP supplements helps in warding off depression by increasing serotonin levels in the body. The potential anti-depressive effects of 5-HTP get significantly enhanced when combined with other anti-depressant medications compared to when it is taken alone.
Helps in Reducing Migraine Frequency
Migraines are throbbing headaches often accompanied by nausea or blurry vision. Migraines might have different causes; however, one significant cause that triggers migraines is the reduction in serotonin levels in the body. Studies claim that taking 5-HTP supplements consistently for six months \ decreases the number of migraine attacks. Hence, we can conclude that 5-HTP medications have been effective in dealing with migraines.
Helps in Relieving Symptoms of Fibromyalgia
Fibromyalgia is a condition characterized by chronic nerve pain leading to general weakness. The pain can be felt in the muscles and the bones and disrupt your sleep and mood. The causes of fibromyalgia are unknown; however, low serotonin levels are one common reason that leads to fibromyalgia.
Taking 5-HTP supplements plays a crucial role in relieving the symptoms of fibromyalgia. Studies claim that 5-HTP supplements have proven to effectively deal with problems such as anxiety, fatigue, muscle pain, and sleep disorders.
5-HTP Dosage Instructions
5-HTP supplements are sold in a variety of dosages, including 25, 50, 100 mg capsules. Sometimes, supplement manufacturers add 5-HTP to multivitamins. Usually, people take 50 – 100 mg of 5-HTP supplements a day after starting at a lower dose of 25mg.
The recommended dosage for 5-HTP entirely depends on the reason for which you are taking it. Here are the general guidelines regarding taking the 5-HTP dosage.
| Purpose | Recommended dosage (mg) | Instructions |
| Weight Management | 250 - 300 | Take 30 minutes before a meal |
| Mood Enhancement | 50 - 100 | Three times a day with meals |
| Relieving Fibromyalgia Symptoms | 100 | Three times a day with meals |
| Migraines | 100 - 200 | Three times a day with meals |
| Improving Sleeping Patterns | 100 – 300 | 30 minutes before going to bed |
However, you must consult your doctor before taking 5-HTP supplements and ask him to suggest how much quantity you should take depending on your particular requirements.
Side Effects of Taking 5-HTP Supplements
Certain side effects come with taking 5-HTP supplements. The side effects are dependent on the dose, meaning when you increase the dose, the condition worsens. Some of the commonly experienced side-effects include;
- Vomiting
- Diarrhea
- Stomach pain
- Nausea
- Dizziness
To minimize the side effects, you must limit your dose. It is advised to start with 50 – 100 mg twice a day.
Another side effect that may occur due to 5-HTP supplementation is the increased production of serotonin. Certain medications increase serotonin production. These medications include certain anti-depressants, pain relievers, or cough medicines. When you combine these medications with 5-HTP, it may lead to elevated serotonin levels in your body. This condition is named serotonin syndrome and is a life-threatening condition.
Furthermore, taking 5-HTP with sedative medications can lead to too much sleepiness because 5-HTP induces sleep.
Hence, you must consult your doctor before taking 5-HTP supplements with other medications.
Final Words
5-HTP is a vital amino acid that is naturally produced by our body. It is available in the form of supplements made from a famous African plant, Griffonia simplicifolia. 5-HTP is known to pose numerous health benefits, including improving mood, relieving depression, relieving fibromyalgia symptoms, and much more.
Our body converts 5HTP into serotonin which is a chemical that regulates appetite and induces sleep. Taking 5-HTP supplements is an effective way of boosting serotonin levels in your body.
Apart from the health benefits, there are certain side effects as well associated with 5-HTP supplements. They can cause nausea, vomiting, diarrhea, and dizziness. To minimize the impact of these side effects, make sure to limit your 5-HTP dosage. Consult your doctor before taking 5-HTP supplements. He will suggest the recommended intakes depending on your personal needs.
https://pubmed.ncbi.nlm.nih.gov/4596091/
https://pubmed.ncbi.nlm.nih.gov/1909444/
https://pubmed.ncbi.nlm.nih.gov/3913752/
https://www.verywellmind.com/5-htp-5-hydroxytryptophan-88320
https://www.healthline.com/nutrition/5-htp-benefits
https://www.webmd.com/vitamins/ai/ingredientmono-794/5-htp