What Are 5-HTP Supplements? Benefits and Side Effects

Do you struggle with low mood and poor sleep? You're not alone; more than 300 million people worldwide suffer from this each year.

What if you knew that a single supplement could help rebalance your brain chemistry, promoting better rest, a steadier appetite, and a sunnier outlook? Meet 5-HTP (5-Hydroxytryptophan), a direct precursor to serotonin, the “feel-good” neurotransmitter that governs everything from mood and memory to digestion and dreams.

If you're unsure of whether you need 5HTP, we've got everything you need to know in this guide, including its uses, benefits, and potential side effects.

What is 5-HTP?

5-HTP is a compound your body produces from the essential amino acid tryptophan - often found in food. However, you can find 5-HTP supplements made from Griffonia simplicifolia plant seeds. The plant is native to Ghana, the Ivory Coast, Togo, and other West African countries.

While the plant contains many nutrients, its seeds are high in 5-HTP, and these seeds produce 5-HTP supplements.

So, why is 5-HTP important? Because it helps your body produce serotonin, a neurotransmitter that controls your mood, sleep, and appetite.

How does 5-HTP work in the body?

5-HTP essentially lets your body bypass a step required when converting tryptophan into serotonin. It's rapidly absorbed by the bloodstream and then transported to the brain, where it is turned into serotonin (with support from Vitamin B6).

While tryptophan supplements can be beneficial, 5-HTP won't compete with other amino acids during the absorption process, making it a clinically effective serotonin precursor.

What are the benefits of 5-HTP?

As 5-HTP can boost serotonin production, it can prevent a deficiency and support multiple bodily functions.

While research into some of the claimed benefits is ongoing, the following positive effects of using 5-HTP have been studied and confirmed.

Mood regulation and depression support

There are many contributors to depression, including situational factors and a serotonin imbalance. Low levels of the hormone can increase the risks of low moods, making depressive symptoms more likely (NIH).

By taking 5-HTP, you can potentially increase your serotonin levels, which may, in turn, reduce depressive symptoms. In fact, in one study, depressed patients were given creatine and 5-HTP. Many noted that their depression improved significantly within eight weeks (PubMed).

However, it's essential to remember that supplements should never replace antidepressants, and specialists suggest that 5-HTP may be most useful when combined with other supplements and medications to reduce depressive symptoms or anxiety disorders.

Supports sleep disorders

Serotonin plays a key role in melatonin production- a hormone essential for regulating sleep cycles. If you suffer from insomnia or poor sleep quality, you might find that increasing your 5-HTP levels reduces your symptoms.

Research from Springer concluded that the supplement is particularly beneficial for people with Parkinson's Disease. Participants who took 5-HTP were more likely to enjoy sleep stability and increased REM sleep.

Promotes weight loss

While more research is needed, some studies suggest that 5-HTP may aid in weight loss by reducing food cravings and suppressing appetite.

A balanced diet and exercise are the cornerstones of weight loss, but many people find that a calorie-controlled diet increases their hunger.

One study conclusively linked serotonin to reduced hunger, meaning it can help with weight loss. A double-blind study that administered 5-HTP to some obese adult female subjects also showed promising results in appetite control (PubMed).

Migraine reduction

Many people suffer from migraines and seek treatment to reduce their symptoms. There are many potential causes of migraines, but low serotonin levels can be contributing factors.

So, if you take 5-HTP to raise serotonin levels, you may find that the frequency and intensity of your migraines are reduced. However, specialists also warn that fluctuating serotonin levels might increase the risks of developing migraines, so it's essential to moderate your intake.

Treating primary fibromyalgia syndrome

There's no known cause for fibromyalgia, but the condition can make it hard to fall asleep, resulting in long-term fatigue. Individuals with fibromyalgia often deal with pain in the muscles and joints, which is often accompanied by brain fog.

Research shows that people with the condition tend to have low serotonin levels, so increasing them could help to control the symptoms (NIH).

Is it safe to use 5-HTP supplements?

5-HTP dietary supplements are good ways to increase production of the neurotransmitter serotonin, but it's important to remember that there can be some side effects. Understanding them can help you decide whether supplementation is worth it.

Potential side effects include:

• Nausea
• Heartburn
• Drowsiness
• Diarrhoea
• Stomach cramps
• Low appetite

While these are mild and usually subside, you should also be aware of serious side effects.

Serotonin syndrome

Serotonin syndrome occurs when there's too much serotonin in your brain. It's a potentially life-threatening condition that results in rapid heart rate, blood pressure increases, sweating, muscle twitching, agitation, and confusion.

If you take certain prescription antidepressant drugs to treat anxiety and depression symptoms or use serotonin-enhancing drugs. Some migraine medication may also put you at risk of developing the condition.

Who should avoid using 5-HTP?

If any of the following applies, you should avoid using 5-HTP until you've spoken to your GP or another healthcare professional:

Who should not take 5-HTP?

If any of the following apply, you should either avoid 5-HTP altogether or use it cautiously:

• Medications: Certain migraine triptans, SSRIs (selective serotonin reuptake inhibitors), and norepinephrine reuptake inhibitor antidepressants can increase the risks of serotonin syndrome.
• Pregnant/Breastfeeding Women: There's not enough safety data regarding the effects of 5-HTP on the baby.
• Down Syndrome: Individuals with Down syndrome are more at risk of seizures.
• Severe Mental Health: If you have bipolar disorder, severe obsessive-compulsive disorder, or a panic disorder, you should seek medical advice before using 5-HTP. Chronic schizophrenic patients should also be wary of using it.
• Future Surgeries: People scheduled for surgery should stop taking 5-HTP for two weeks before the procedure.
• Existing Conditions: If you have an existing condition like high blood pressure, osteoporosis, or kidney and liver problems, you should seek medical advice first.

How much 5-HTP should I take?

The optimal dosage of 5-HTP depends on what you're taking it for and whether you have low serotonin levels. The general guidelines are as follows:

How to boost your serotonin levels

There are two main ways to increase your serotonin levels, both of which offer benefits. The one you choose depends on your current lifestyle and whether any dietary or exercise restrictions compromise your ability to boost serotonin levels naturally.

5-HTP supplements

Taking a regular 5-HTP supplement can increase serotonin levels and help you manage sleep disorders, weight gain, fibromyalgia, mental health conditions, and chronic primary headache disorders.

For example, Sealions Night Time Gummies combine Griffonia Seed (5-HTP) with lavender, chamomile, lemon balm extract, and L-Theanine. The combination of ingredients can promote relaxation, resulting in better sleep.

Natural ways to boost serotonin levels:

• Get plenty of exercise
• Ensure you're exposed to natural light
• Consume a balanced diet of tryptophan foods (cheese, turkey, and eggs)
• Reduce stress

Final thoughts

As you can see, there are many potential benefits of 5-HTP.

With studies highlighting its appetite reduction features in obese adult subjects treated with the supplement to its ability to improve symptoms associated with migraines, fibromyalgia, and sleep disorders, using 5-HTP can have a range of benefits.

However, if you have health complications or are taking other medications, you should seek advice before using them and stick to the recommended guidelines. Consuming very large doses could lead to a range of side effects.

FAQs

How long does 5-HTP take to work?

It depends. Some people notice results within a few days, while others might require consistent usage for four weeks before their mood or sleep patterns improve.

Can I take 5-HTP every day?

Yes, you can, but most specialists recommend using it in cycles to reduce the risks of overloading yourself with serotonin. Some people use it for five days on, then two days off for three months - then take a break.

Is 5-HTP a banned substance?

No, 5-HTP isn't a banned substance. It's available in fitness stores and from popular supplement providers like Sealions.