5-HTP is an amino acid that is a precursor of serotonin, a neurotransmitter that is sometimes referred to as the happy hormone. If the body does not secrete adequate amounts of 5-HTP, mood deterioration and decreased appetite are possible. In such situations, dietary supplements with 5-HTP can work well to replenish too low levels of this amino acid in the body.
What is 5-HTP?
5-HTP, or 5-hydroxytryptophan, is a compound that is produced from L-tryptophan and is the basis for building serotonin (serotonin precursor). Serotonin, in turn, is one of the main neurotransmitters that promote feelings of happiness and exhibit antidepressant effects. Taking 5-HTP helps replenish serotonin levels in people with deficiencies, such as those suffering from depression or struggling with metabolic syndrome.
Indirectly, 5-HTP is also a precursor of melatonin, a neurohormone that regulates sleep, so its supplementation is recommended for people with sleep disorders.
How does 5-HTP work and how does it affect serotonin levels?
5-HTP is an amino acid that promotes serotonin production. Serotonin in the body occurs as a result of various chemical reactions. It all starts with L-tryptophan, which through 5-HTP is converted to serotonin. Aromatic L-amino acid decarboxylase is involved in this process.
5-HTP is characterized by very good absorption. Up to 70% of this amino acid enters the blood. The compound is able to cross the blood-brain barrier.
Sources of 5-HTP
In order for the body to make 5-hydroxytryptophan on its own, it needs the amino acid tryptophan to do so, which is found primarily in products with a high protein content, including chicken, milk, cheese, eggs, fish or pumpkin seeds.
5-HTP also occurs naturally in some plants. The most common source of the amino acid is African black beans (Griffonia simplicifolia). Its seeds consist of up to several percent of 5-HTP. Other products that contain 5-hydroxytryptophan in their composition are edible mushrooms.
Properties of 5-HTP - increasing serotonin levels in the brain
5-HTP exhibits a range of properties that support health and well-being. As a direct precursor of serotonin, it contributes to improved mood. It also makes us feel satiety faster, and also affects the regulation of the sleep cycle.
Mood improvement
Serotonin, whose precursor is 5-hydroxytryptophan, is responsible for maintaining a good mood. Research indicates that deficiencies of tryptophan (a precursor of 5-HTP) in the body are strongly linked to depression. Decreased levels of this compound can have many causes, but are most often associated with a diet low in amino acids. Another substrate is a eficiency of magnesium, vitamin B6 or frequent stress. Keep in mind that 5-HTP may interact with antidepressants.
Menopause
5-Hydroxytryptophan may reduce the sensation of hot flashes and other menopausal symptoms in women.
Appetite reduction
5-HTP can effectively support weight control and suppress appetite. Higher serotonin levels in the body affect how we feel hunger. 5-HTP reduces excessive appetite for carbohydrates, which is very beneficial for people who want to lose weight. A study on obese women who took Griffonia simplicifolia extract confirmed that 5-HTP can intensify feelings of fullness while lowering BMI.
Regular intake of supplements with 5-HTP may also contribute to increased feelings of satiety and reduce the tendency to overeat. Faster eating supports weight loss, which maximizes the effects of weight loss.
Recommended products
Better sleep quality and reduced night terrors
Increased serotonin levels in REM phase are linked to an increase in melatonin. Thus, 5-HTP ensures a strong and healthy sleep. Studies indicate that 5-HTP combined with GABA can reduce the time it takes to fall asleep, as well as improve sleep quality.
In people struggling with low serotonin levels who suffer from night terrors, taking 5-HTP may help reduce the number of attacks.
Less anxiety
Low serotonin levels can cause panic attacks. Although tryptophan deficiency in the body is not a direct cause of attacks, scientific research indicates that the compound can inhibit neurovegetative panic symptoms and reduce increased anxiety.
5-HTP and L-tryptophan
The amino acid 5-HTP is increasingly used as a substitute for L-tryptophan and, unlike it, is directly converted to serotonin. L-tryptophan conversion is slow - 5-HTP is able to produce serotonin faster.
5-HTP does not have to compete for transporters with other amino acids, so it effectively crosses the blood-brain barrier. L-tryptophan, on the other hand, requires transporters. If it doesn't find them, it can be converted to serotonin still in the liver, so it has no effect on our mood.
Dietary supplement with 5-HTP - recommended dosage
The standard dose of a dietary supplement with 5-HTP is usually no more than 300 mg of the active ingredient per day. At this dose, side effects and serotonin syndrome (too much serotonin in the body) have not been observed, even in patients taking monoamine oxidase inhibitors. It is worth remembering not to exceed the recommended dose.
5-HTP can be used on a daily or ad hoc basis. For healthy people, it is possible to supplement only on days with worse moods. If the supplement is to improve the attitude during the day, it is worth taking it in the morning. If, in turn, it is to support a healthy price, it is recommended to consume it in the evening.
Side effects
Some studies indicate that nausea can occur when people with healthy lifestyles take standard doses of 5-HTP supplements. No other side effects have been reported. Respondents who experienced nausea during treatment reported improvement after three weeks of treatment.
It should be remembered that 5-HTP supplementation may cause an increase in the concentration of 5-HIAA in the urine. 5-HIAA, or 5-hydroxyindoleacetic acid, is the end product of tryptophan metabolism, a metabolite formed from the deamination of serotonin. An increased amount of 5-HIAA is sometimes a diagnostic marker of carcinoid, a hormonally active cancer of the gastrointestinal tract. For this reason, in people taking 5-HTP, the diagnosis should be based on tests of chromogranin A – a marker whose level is independent of taking 5-HTP.
Contraindications
Particular caution when taking 5-HTP should be taken by people using antidepressants. Supplements with 5-HTP should not be combined with neurological drugs that act as serotonin reuptake inhibitors. Their combination can lead to the so-called serotonin syndrome, the effects of which can be very serious for the body. 5-HTP can also intensify the effects of sleep medications.
5-HTP raises serotonin levels, so it can provide a range of health benefits. Positive effects usually include better mood, reduced appetite and stronger sleep.
Sources:
