5-htp: What is it and does it really work?

If you’ve explored ways to lift your mood or relieve anxiety, you’ve probably come across the popular supplement 5-HTP. This chemical is converted in the body to the hormone and brain messenger, serotonin, and by so doing it’s thought to influence mood, sleep and appetite. The majority of trials to date have focused on these areas, although there may be benefits for weight control and even some neurodegenerative diseases like Alzheimer’s and Parkinson’s. If you’re considering 5-HTP you should be aware that there are also important safety considerations, especially if you’re on certain prescribed medication. Moreover, historically the product was blighted by the presence of some toxic impurities, however, future developments are focusing on safer 5-HTP production.

Some of the benefits associated with 5-HTP include:

• May lift mood and depression
• May promote sleep
• May curb appetite
• May reduce migraine frequency
• May alleviate the symptoms of fibromyalgia
• May help manage ADHD

Discover our full range of health benefit guides and check out our guide on how to increase your serotonin levels and get inspired with these mood-boosting recipes.

What is 5-htp?

5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid that we use to create the brain chemical and hormone, serotonin. Our bodies produce 5-HTP from the amino acid L-tryptophan which we get through our diet from foods like turkey and chicken, milk, potatoes and pumpkin seeds. The amount of 5-HTP we generate this way is often limited, which is why some people consider supplementing.

Serotonin, which is often referred to as the ‘feelgood hormone’ plays a role in regulating our mood, sleep and appetite as well as influencing our memory and learning. Commercially available 5-HTP has tended to be derived from the seeds of an African shrub, called Griffonia simplicifolia, as such the production may be subject to seasonal and regional variations. More recent developments are looking at genetically engineering bacteria and yeasts as a source of sustainable and economically viable 5-HTP. As a commercial supplement 5-HTP is available as capsules, tablets and liquid formulations.

6 potential benefits of 5-HTP

1. May lift mood and depression

Much of the research around 5-HTP has focused on this area and is based on the serotonin theory of depression, a theory subjected to some recent debate. Two short term studies of six and eight weeks reported that 5-HTP reduced symptoms of depression to a similar degree to that of a SSRI (selective serotonin reuptake inhibitor) antidepressant. While these findings are encouraging, there remains the need for higher quality research and clinical trials to validate these effects.

2. May promote sleep

5-HTP is a precursor to serotonin and onwards to the sleep regulating hormone, melatonin. In this way it may promote better sleep quality, although you may need to be patient because it can take several weeks before it is fully effective.

3. May curb appetite

5-HTP may play a useful role in regulating our appetite, especially our desire for carbs and fats. In this way, for those who are overweight or obese, 5-HTP appears to help reduce calorie intake and increase feelings of fullness, potentially resulting in weight loss.

4. May reduce migraine frequency

Some studies suggest a role for 5-HTP in reducing the effects of migraine and tension headaches. This is thought to be because low serotonin levels between migraines is thought to make someone more susceptible to them. However, to date studies have shown only a moderate efficacy, with research largely inconclusive.

5. May alleviate the symptoms of fibromyalgia

Fibromyalgia is a condition characterised by muscle and joint pain, as well as fatigue. There is currently no known cause for the condition but low serotonin levels have been suggested as a possible mechanism. Research in this area, although dated, does appear to show some positive effects.

6. May help manage ADHD

Attention deficit hyperactivity disorder (ADHD) is associated with an imbalance in brain chemicals, with emerging evidence suggesting a role for serotonin. The explanation being that low levels of serotonin have been associated with impulsivity, aggression and poor attention span, all of which are traits of ADHD. By increasing serotonin levels its thought that 5-HTP may improve concentration, reduce impulsivity, promote better sleep patterns and balance mood. Research studies on 5-HTP and ADHD remain limited, especially in adults, and more extensive studies are needed to understand the efficacy of 5-HTP in ADHD management.

As with any treatment protocol, individual responses may vary and consultation with your GP or healthcare practitioner is crucial before starting a new regime.

Potential side effects

It is possible to experience side effects with 5-HTP, these are typically dose dependent so starting on a lower dose and gradually increasing over time may help to establish your tolerance.

Reported side effects include:

How do you take 5-htp?

There are currently no official guidelines on dosage and more high-quality research is needed to clarify appropriate amounts. Moreover, dosage may vary depending on your age, weight and specific health conditions. However, the information we have to date suggests the following:

• Lifting mood and depression – 100mg, twice a day.
• Sleep support – 100mg before bed.
• Appetite and weight management – 750mg per day for two consecutive weeks, divided into separate doses and taken 30 minutes prior to each meal.
• Alleviating migraine – 400mg per day for at least two months.
• Alleviating fibromyalgia – 100mg three times a day, with meals, for up to one month.

Those interested in using 5-HTP for the management of ADHD should consult their GP or prescribing practitioner, especially if this is for a child.

Overall, 5-HTP is considered potentially safe when taken in doses of up to 400mg per day, for up to one year.

When should you take 5-htp?

Preferably with food to reduce the likelihood of unpleasant side effects.

Can anyone take 5-htp?

No, 5-HTP is not suitable for everyone.

You should not take 5-HTP if you are on certain medication, including those that increase serotonin levels such as some anti-depressants, cough medicines and some pain relief. This is because you may be at risk of high levels of serotonin, which can be life threatening. Furthermore, if you have been prescribed a sedative then you may be best to avoid 5-HTP because of its potential to influence sleep and drowsiness. Speak to your GP for further information and guidance.

Overall, is 5-htp safe?

While generally considered safe it is important to approach 5-HTP with caution and, if you have a diagnosed condition or are on certain prescribed medication, only use under the guidance of your GP or prescribing practitioner.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.