What is 5-HTP for, or how to increase the level of the “happiness hormone”

The modern rhythm of life, the use of a large number of different stimulants, the habit of spending the evening in front of the TV or in the company of all kinds of gadgets, certainly makes its own, far from positive, contribution to a person’s ability to get enough sleep. In this case, various sleep disorders are recorded. Some people cannot fall asleep for a long time, some constantly wake up in the middle of the night, some complain about insufficient depth of sleep. Physiologists, doctors, and pharmacists are concerned with solving sleep problems. Manufacturers of nutraceuticals are not far behind them. One of the safest and most effective drugs for normalizing sleep is undoubtedly 5-HTP or hydroxytryptophan.

What is 5-HTP

5-HTP (5-Hydroxytryptophan), also known as oxytriptan, a precursor of serotonin, is an intermediate in the metabolism of the amino acid L-tryptophan.

The substance has an antidepressant effect, helps improve sleep, reduce appetite, and hence weight loss. Precisely because oxytriptan is a precursor of serotonin, a central nervous system hormone that improves the rhythm of sleep and wakefulness, and is also a hormone of joy, its use improves mood and quality of sleep.

5-HTP is also used for weight loss, since the supplement helps reduce appetite, and this, in turn, prevents overeating. The substance is often prescribed for obesity.

If the amino acid tryptophan can be obtained from protein foods, then 5 HTP in its pure form from foods, without special additives, cannot be obtained in sufficient quantities; during the metabolism, the substance is consumed for the synthesis of tryptophan. The substance for dietary supplements is obtained from the African plant Griffonia.

The concept of amino acid

5-HTP or hydroxytryptophan by its nature is an active metabolite of the essential amino acid tryptophan. It is called irreplaceable because the human body cannot synthesize it itself, but is forced to obtain it from food.

Once ingested, tryptophan is metabolized to 5-hydroxytryptophan. It is this compound that already has a direct beneficial effect on the immune, nervous and other systems of the body.

However, often when a number of factors or even one of them occurs, the process of conversion of tryptophan is disrupted and 5-HTP is produced in insufficient quantities. This happens due to the following reasons:

• strong physical activity;
• prolonged emotional stress;
• diseases of the liver and digestive organs.

All this negatively affects metabolic processes, as a result of which the conversion of tryptophan occurs slowly and is not efficient enough. This is why consuming the ready-made 5-HTP metabolite is most beneficial for the body.

Benefits, harms and side effects of 5-HTP

The substance has a positive effect on:

• Central nervous system . Due to the fact that the substance is a precursor to the hormone serotonin, the circadian rhythm is adjusted , namely, the sleep and wakefulness regime is regulated. These rhythms affect the quality of life, especially for the athlete. In order for the body to recover, it needs complete and high-quality rest, which is facilitated by the hormone. The hormone is also , which helps to significantly improve mood and relieve anxiety and restlessness.
• Decreased weight and appetite. The substance helps reduce subcutaneous fat due to decreased appetite and rapid onset of satiety; accordingly, nutritional control further contributes to the process of losing weight faster.
• Increased pain threshold. It has been proven that the use of the supplement reduces muscle pain , as well as pain due to damage to cartilage tissue, and prevents the development of inflammatory processes. With a decrease in pain, joint mobility, even with rheumatism and osteochondrosis, increases significantly.

Side effects

• In rare cases, gastrointestinal disorders occur: diarrhea, vomiting, heartburn.
• Headache.
• Tachycardia.
• Overdose may cause damage to the heart valve - fibrosis.

Release form and indications for use

On the pharmaceutical market, 5-hydroxytryptophan can be presented in the form of:

• capsules;
• tablets.

Indications for use:

1. The main purpose of the supplement is to combat depressive disorders and eliminate insomnia.
2. Another application is weight control. The fact is that the compound has a beneficial effect on metabolism, speeding it up. Therefore, incoming fats and carbohydrates are consumed quickly and efficiently, without adding extra pounds.
3. Quite often, doctors prescribe the supplement in addition to the main medications for the treatment of migraines and relief of muscle pain.

How to take 5-HTP

1. You should start taking it with a minimum of 100 mg per day.
2. The maximum dosage per day is 900 mg.
3. As prescribed, take 50-100 mg 2-3 times a day with food.
4. To improve sleep, the drug is taken 30 minutes before bedtime.
5. To reduce appetite, you should take 250-300 mg half an hour before meals.
6. Individual dosage is determined at the rate of 8 mg per kilogram of weight.
7. The course of treatment is no more than 2 months, after which a break is taken.

What foods contain amino acids?

The list of products with the named substance is as follows:

• Red and black caviar are richest in healing compounds.
• Other leaders in content are nuts: peanuts, cedar, cashews, almonds. This also includes sunflower seeds.
• In third place are soybeans, cereals, and beans.
• Cereals such as buckwheat, oatmeal, barley and pearl barley can be an excellent source of tryptophan.
• Seafood. For example, squid, lobster, oysters. The richest fish in tryptophan are cod, mackerel, salmon, pike perch and others.

• Another representative of tryptophan-containing foods are products of animal origin. Milk and cheese, chicken eggs, rabbit meat, veal, beef, pork, turkey and chicken.

However, despite the correct diet and the inclusion of the above foods, the body still needs 5-HTP. And then dietary supplements come to the rescue.

Top 5 dietary supplements with 5 HTP

1. Puritan's Pride 5-HTP. The manufacturer produces two supplements: 60 capsules, each containing 50 mg of 5-HTP; and 30 capsules of 200 mg 5-HTP. It is recommended to take 1 capsule per day with food.
2. NOW 5-HTP 100 mg. The supplement contains 120 capsules of oxytryptophan from a plant native to Africa. Each capsule contains 100 mg of 5-HTP. It is recommended to take 1 capsule per day with food.
3. California Gold Nutrition 5-HTP. Mood support capsules contain 100 mg of 5-HTP. The product is made in the USA and raw materials are sourced from Switzerland under strict quality control standards. The product is made from the seeds of the Griffonia plant and is suitable for vegetarians. Total 90 capsules.
4. Solgar 5-NTR. Each capsule contains 100 mg 5-hydroxy L-tryptophan, 10 mg vitamin B6, 50 mg magnesium, 100 mg valerian root extract. It is recommended to take 1-2 capsules per day between meals. Total 30 capsules.
5. Doctor's Best. The manufacturer produces two supplements: 180 capsules of 100 mg of 5-HTP - taken 1 capsule up to three times a day, and an enhanced form of 5-HTP of 120 capsules: 1 capsule contains 100 mg of 5-hydroxy L-tryptophan, 200 mg of vitamin C , 15 mg vitamin B6. Take up to three capsules daily.

Useful properties of 5-HTP

The instructions for use of the drug state that tryptophan and its active metabolite are responsible for certain processes. These include:

1. Healthy functioning of the nervous system. A person who receives a sufficient amount of tryptophan is calm, stress-resistant, falls asleep easily and quickly, and also sleeps without waking up all night.
2. Normalization of the hormonal system. Women have a regular cycle, mild manifestations of premenstrual syndrome. They are less prone to early development of menopause and osteoporosis. Men have a healthy sex drive and potency.
3. A sufficient amount of tryptophan also has a beneficial effect on the immune system. A person gets sick less often, is resistant to various infections and feels reliably protected during an epidemic of colds and flu.

This is the main, but far from complete, range of healing properties of tryptophan and its metabolite - 5-HTP. The instructions for use describe each of them in detail.

Having studied the beneficial functions, anyone will involuntarily wonder how to compensate for the deficiency of this amino acid. The ways to solve the problem are:

1. By eating certain foods.
2. Taking dietary supplements high in 5-HTP.

Natural Source of Hydroxytryptophan

The only natural source of the amino acid compound is the seeds of a shrub called Griffonia simplicifolia. It grows in West and Central Africa and reaches 3 m in height. The seeds are contained in greenish or black pods. Plant raw materials are actively used in the pharmaceutical industry for the production of food additives.

Photo 3 – Griffonia simplicifolia close up

It makes no sense to use seeds in their pure form to compensate for the deficiency of 5-hydroxytryptophan due to the low percentage of the substance (3-7%).

Side effects

Like any other pharmaceutical product, the amino acid 5-HTP has a number of unwanted side reactions. Most often they are either weakly expressed or absent altogether. However, it is worth knowing about them:

1. Among the most common symptoms are dyspeptic disorders. The patient may complain of nausea, abdominal pain, vomiting, and diarrhea. Especially often, such reactions occur during the first days of taking the supplement and gradually disappear.
2. Another side effect is drowsiness, inhibition of reactions, decreased libido. If these types of side effects occur, you should reduce the dosage of the drug after consulting your doctor.

What is good about tryptophan from Solgar?

The most effective way to take tryptophan is with B vitamins , which prolong the effect of tryptophan, maintaining a joyful mood and a relaxed state throughout the day.

Therefore, the Solgarovsky 5-htp complex is very cleverly built!

It combines tryptophan not only with B6 but also with magnesium, which helps cope with sudden fluctuations in blood sugar levels, preventing acute hunger and uncontrolled appetite.

Reduced symptoms of depression

The effects of 5-HTP on depressive symptoms are quite well studied. Although the exact cause of depression is largely unknown, some researchers believe that serotonin imbalance may affect mood, thereby leading to depression [, ].

5-HTP supplements are thought to treat depression by increasing serotonin levels. Several small studies have found that 5-HTP reduces symptoms of depression. However, two of them did not use a placebo group for comparison, which reduces the quality of the results obtained [, , ,].

Another analysis also concluded that 5-HTP may help treat depression []. Many more studies suggest that the potential antidepressant effects of 5-HTP are greater when combined with other substances and antidepressants compared to when they are used alone [, , , ].

However, many reviews conclude that more high-quality research is needed before recommending 5-HTP as a treatment for depression [, ].

Bottom Line: 5-HTP supplements increase serotonin levels in your body, which may reduce symptoms of depression, especially when combined with other antidepressants or medications. However, more research is needed.

Biological role

The main pathway of amino acid metabolism is serotonin. The conversion of tryptophan → 5-HTP → serotonin occurs not only in the nervous tissue, but also in the liver and intestines. For the reaction to proceed successfully, the presence of the decarboxylase enzyme and the active coenzyme form of vitamin B6 is required. Hydroxytryptophan freely penetrates the blood-brain barrier.

Photo 2 – Conversion Path

The effect of 5-HTP on the body has been studied in laboratory and clinical trials. The effectiveness of the product is recognized by the international non-profit organization Cochrane, which conducts systematic reviews of scientific studies.

The main beneficial properties of an amino acid supplement:

1. Normalization of mood. The substance 5-HTP increases the production of the “happiness hormone” (serotonin) in the body, therefore eliminating mild forms of depression and anxiety.
2. Improved sleep quality. Part of the serotonin formed from hydroxytryptophan is further converted into melatonin. This hormone regulates circadian rhythms and increases the duration of the “useful” slow phase of sleep.
3. Reducing pain. The amino acid increases the synthesis of specific mediators in the brain, which provide an analgesic effect. The compound reduces the symptoms of fibromyalgia, migraine, etc.
4. Weight loss. The normal content of the active metabolite in the blood causes a feeling of satiety and reduces appetite.

For more information about the benefits of 5-NTR, watch the video:

Chemical properties

The substance is an aromatic amino acid and has the international scientific name 2-amino-3-(5-hydroxy-1H-indol-3-yl)-propanoic acid. The hydroxyl group is located near carbon atom number five. In its pure form, hydroxytryptophan is an odorless, white crystalline powder. Melts at a temperature of 280 °C, reacts with water, dilute acids and alkalis, and is poorly soluble in ethers.

Photo 1 – Structural formula of hydroxytryptophan