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5-HTP, the intermediate metabolite between the amino acid L-tryptophan and serotonin, is extracted from the seed of an African plant (Griffonia simplicifolia).
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5-HTP (which stands for 5-hydroxytryptophan) is a precursor to the neurotransmitter serotonin. It is made from the amino acid (the “building blocks of proteins”) tryptophan.
Tryptophan first gets converted into 5-HTP via the enzyme tryptophan hydroxylase, and then 5-HTP gets converted into serotonin via the enzyme L-amino acid decarboxylase.
In supplement form it goes by a number of other names, including Griffonia plant seed extract, Griffonia simplicifolia and oxitriptan.
What is 5-HTP used for? Most often 5-HTP supplements are taken to help treat symptoms and conditions such as:
What does 5 HTP do for your body? It primarily works by increasing synthesis of serotonin, a “feel good” neurotransmitter. This is why it can potentially have positive effects on one’s mood, energy levels, motivation, appetite, sleep and nervous system function.
While serotonin itself cannot be taken in supplement form because it can’t cross the blood-brain barrier, taking 5-HTP is a way to provide the body with resources to make more of its own.
Here’s more about some of the top 5-HTP benefits and uses:
While it doesn’t work for everyone, there’s evidence suggesting that 5-HTP supplements can help decrease 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 significant impact in some but won’t necessarily work better than prescription medications in others.
According to MentalHelp.net:
Some research has also supported the use of 5-HTP for treating depression, but the studies are based on small groups of people, limiting the conclusions that can be drawn about the potential benefits of 5-HTP as a generalized depression treatment.
How does it compare to SSRI medications (used to treat anxiety/depression symptoms)? SSRIs work not by increasing serotonin production, but by conserving serotonin that’s already in the brain by preventing enzymatic degradation of synaptic serotonin. On the other hand, 5-HTP can help the brain produce more serotonin.
Many times doctors recommend that people use 5-HTP along with other antidepressant substances or medications for extra support. 5-HTP may also be used by people who are SSRI-resistant against depression.
Does 5 HTP make you sleepy? It doesn’t work like sleep-inducing medications, which can make you feel very drowsy, but it may help you to feel more relaxed — which allows you to sleep more easily.
It’s been found that it works especially well for combating insomnia when taken with GABA and valerian root, which also have calming effects. This combination may decrease the time needed to fall asleep.
One way in which it can promote better sleep is via the conversion of serotonin to melatonin, a hormone that is important for regulating your circadian rhythm (your “internal clock”).
Some research has uncovered evidence that 5-HTP, taken in doses of at least 100 milligrams a day, three times daily, can help decrease a number of fibromyalgia symptoms, such as pain, tenderness, anxiety, fatigue and stiffness. In one study, a “fair” clinical improvement was seen in nearly 50 percent of the patients during the treatment period.
For the most benefits, it’s thought that supplementation should last for at least several weeks to several months.
It may also help mitigate migraine symptoms in some, another condition that is thought to possibly be triggered by serotonin levels. One study found that supplementing led to a significant improvement in 71 percent of participants who were treated with 5-HTP.
Some studies have demonstrated that 5-HTP might help promote weight loss by boosting satiety and reducing appetite and caloric intake among obese adults.
In one study, when a 5-HTP spray (containing other extracts) was taken for four weeks by postmenopausal women who were overweight, it helped increase weight loss significantly and reduce participants’ body mass indexes.
Another study that involved having participants take 750 milligrams of 5-HTP for two weeks found that supplementation was associated with less food, especially carbohydrates, and minor weight loss.
As a dietary supplement, take 1-3 caps 1-3x daily, before food or with a meal free of dairy.
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