5-HTP: Effects and benefits

5-HTP or 5-hydroxytryptophan is an essential amino acid for good sleep, insomnia, depression and low self-esteem. Find out more here!

What is 5-HTP?

5-hydroxytryptophan (5-HTP) is a transmitter amino acid that increases the level of serotonin when it reaches the brain.

In other cases, it helps with depression, headaches or muscle aches, all of which can be relieved simply by increasing serotonin levels, that is, by taking 5-HTP supplements.

Learn more about the benefits of 5-HTP.

Benefits of 5-HTP and case studies

The therapeutic properties of 5-HTP are beyond dispute, and there are many areas in which it can be of great use to you.

• Antidepressant: There are some great studies, with a wealth of data, that have shown 5-HTP to be an effective remedy for depression. One of the most striking clinical trials on the subject involved 90 participants suffering from “treatment-resistant” depression. The treatment consisted of receiving 5-HTP at an average dose of 200g/day, ranging from 50 to 600mg/day.

• It increases serotonin levels: the so-called “happiness hormone” is actually a neurotransmitter that is absolutely essential for the optimal functioning of your brain and other organs, affecting important functions such as mood and anxiety, among many others.

In this regard, 5-HTP is particularly suitable for fighting depression, treating lack of appetite or tackling low self-esteem.

• It is useful for treating insomnia: 5-HTP helps to reduce irregularities in sleep patterns, making sleep more restful and deeper. Tests carried out by Dr Richard J. Wyatt of the National Institute of Health in Bethesda, Maryland, and Dr Vincent Zarcone of Stanford University have shown that 5-HTP has an impact on the duration of REM sleep, depending on the dose applied in the specific case.
• It relieves the symptoms of fibromyalgia: fibromyalgia is a condition characterised by widespread pain, morning stiffness and fatigue. Taking 5-HTP is equivalent to saying that it contributes to a much better quality of life for patients.

• It improves headaches: 5-HTP increases serotonin levels, thus correcting the biochemical deficiency that often causes headaches and preventing symptoms such as migraine or chronic headache.

In particular, taking 5-HTP to prevent migraine offers significant advantages over pharmacological treatment.

It aids weight loss: it promotes optimal serotonin balance in the brain in a similar way to other prescription weight loss products, and it has been shown that carbohydrate and unhealthy food cravings are closely related to low serotonin levels.

What is the recommended dose?

When considering taking any supplement, sticking to the recommended dosage is the best way to get 100% benefit from it without suffering any side effects. And 5-HTP is no exception.

Since 5-HTP effects a direct method of transmission to L-tryptophan, it can be taken during a meal.

Are there any side effects of 5-HTP?

5-HTP is usually well tolerated. However, some people do occasionally experience side effects, of which nausea is the most common.

Bibliographic sources

Among the most relevant research carried out on 5-HTP dietary supplements, we would like to highlight the following:

• Birdsall TC. 5-hidroxitriptófano: Un precursor de la serotonina clínicamente eficaz. Altern Med Rev 1998; 3:271-80.
• Byerley WF, Judd LL, Reimherr FW, BI. Éxito del 5-hidroxitriptófano: una revisión de su eficacia antidepresiva y su efectos adversos. J Clin Psychopharmacol 1987; 7:127-37.
• Boer JA, Westenberg HG. Efectos conductuales, neuroendocrinos y bioquímicos de la administración de 5-hidroxitriptófano en los trastornos de pánico. Psiquiatría Res 1990; 31:267-78.
• Cangiano C, Ceci F, Cairella M, et al. Efectos del 5-hidroxitriptófano en la conducta alimentaria y seguimiento de las prescripciones dietéticas en sujetos adultos obesos. ADV Exp Med Biol 1991; 294:591-3.
• Cangiano C, Laviano A, Del Ben M, et al. Efectos de la administración oral del 5-hidroxi-triptófano en la energía y macronutrientes en una selección de pacientes diabéticos no dependientes de insulina. Int J Obes Relat Metab Disorders, 1998; 22: 648-54.