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Studies show the effectiveness of 5-HTP in relieving depression, sleep disorders, general mood and condition, headaches, fibromyalgia and even in supporting successful weight loss.
The non-proteinogenic α-amino acid 5-HTP (5-hydroxytryptophan) is a dietary supplement that can help you fall asleep easily and alleviate the symptoms of insomnia.
5-HTP is a natural compound that is converted by the brain into serotonin and melatonin - two neurotransmitters that are responsible for regulating sleep patterns, among other things. Higher levels of these neurotransmitters are associated with an improved ability to fall asleep and a more restful, deeper sleep throughout the night.
This article is about the health benefits of using 5-HTP for sleep disorders and insomnia, as well as possible side effects that may result from taking it.
Many people also take 5-HTP daily to improve their general mood.
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5-HTP is a natural chemical precursor in the human body that it derives from tryptophan, an amino acid found in foods such as turkey, red meat, soy protein, eggs, spinach and fish.
Tryptophan is processed into 5-HTP in the liver. It is thenfurther processed in the brain into the neurotransmitter serotonin . Serotonin, in turn, can then be converted into melatonin, a hormone directly related to sleep induction. Studies have found that 5-HTP can prolong the important REM phase by 25%, as well as extending the deep sleep period, without the need for more sleep time.
As a dietary supplement, 5-HTP is typically extracted from the African climbing shrub Griffonia simplicifolia. The seeds of this plant contain 5 to 20 % pure 5-HTP by total weight. Therefore, when purchasing, it should be noted that the consumption quantities stated on the respective product refer to the actual 5-HTP content and not to the entire Griffonia extract. In this way, the dosage can be adjusted to achieve a significant increase in serotonin or melatonin levels.
Sleep disorders (including insomnia) are generally characterized as the inability to fall asleep or stay asleep for as long as you want.
Prolonged periods without sleep can lead to serious health problems, such as:
In the short term - i.e. even after just one or more nights without quality sleep - people often suffer from:
This is more common than you might think: for example, 84% of the US population occasionally experience insomnia and other sleep disorders.
Insomnia can be caused by a number of factors, including the use of psychoactive drugs and stimulants, pain or injury, stress and anxiety, neurological disorders and certain illnesses. Another factor is environmental influences such as the well-known jet lag.
One of the key factors contributing to sleep disorders is a lack of hormonal balance. When the neurochemicals in the brain (including serotonin and melatonin) are out of balance, this can lead to a disruption of the normal sleep/wake cycle (the 'internal clock').
The reasons for this imbalance can have several external causes, for example poor nutrition, prolonged stress or excitement or the intake of stimulants such as amphetamines or Ritalin.
Sleeping pills usually work by sedating the body and dramatically increasing the levels of certain neurotransmitters. Nevertheless, there are growing concerns about taking such pharmaceuticals over long periods of time.
There are now many recommended methods for restoring the "right" neurotransmitter levels in a natural way and countering sleep disorders in this way. These include:
However, these methods may not work the same for everyone, and it is possible that they may not work at all. For some people, it may make sense to use 5-HTP to improve sleep patterns.
As mentioned, 5-HTP is an important component in the conversion process of tryptophan and the biosynthesis of serotonin and melatonin. Tryptophan is first converted into 5-HTP in the body and then used to produce serotonin and melatonin.
An increase in serotonin levels has several effects on the body and can lead to a reduction in stress and anxiety, as well as a sense of happiness, a calm state of mind and general well-being. By reducing the body's susceptibility to over-excitement and anxiety, serotonin can help to eliminate one of the main causes of insomnia. This alone would mean that 5-HTP could be beneficial as a dietary supplement for an improved ability to calm the mind at night and prepare for sleep.
By increasing melatonin levels, 5-HTP can increase sleep quality and help maintain deeper sleep states for longer.
Melatonin plays a crucial role in regulating the sleep/wake rhythm - also known as the "circadian rhythm", this is the 24-hour cycle to which animals and plants are subject in response to the time of day and night. During the day, melatonin levels are kept low due to the large amounts of light in the environment. During the night, when the sun has set and darkness has taken the place of light, melatonin levels begin to rise to reach the body's "sleep mode".
Disruptions to this cyclical pattern can have detrimental effects on the frequency, lightness and quality of sleep. By taking 5-HTP before bedtime, some people are more able to increase melatonin levels and restore the natural sleep cycle.
The 5-HTP administered in the form of tablets bypasses the body's own "light detector" system, which determines how much melatonin is added to the blood. This allows you to control when you want to fall asleep - regardless of internal or external influences.
Experience of 5-HTP for sleep disorders
The experience of many users has shown that 5-HTP, a natural amino acid that is converted into serotonin in the body, can have a positive effect on sleep quality. Many report deeper and more restful sleep and easier falling asleep after taking these supplements. Some patients who have taken 5-HTP to treat sleep disorders report that taking it has also "improved their dreaming". It is believed that the increased serotonin production promoted by 5-HTP contributes to better regulation of the sleep-wake cycle.
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Some people have a serotonin deficiency. In this case, it is advisable to take a supplement such as 5-HTP to increase serotonin levels. In this way, depression or other complaints can be alleviated.
Others, however, suffer from depression, anxiety and other symptoms that only appear to be caused by a serotonin deficiency. In fact, they are caused by other factors, for example:
5-HTP is a natural alternative to tranquilizers and can be used to treat mild to moderate depression. Due to its low side effects, it is extremely popular as an alternative to conventional medication. Most people tolerate the ingredient very well.
In the human body, 5-HTP is the precursor for the neurotransmitter serotonin - commonly known as the happiness hormone. This means that 5-HTP is directly converted into serotonin in the brain. In theory, you can increase your serotonin levels in the brain by taking a 5-HTP supplement. A lack of serotonin is linked to depression, anxiety and a whole range of other physical and mental complaints. When more serotonin is available, brain cells can send and receive more chemical messages, which has a positive effect on your mood.
Scientists have discovered that the substance L-5-hydroxytryptophan (5-HTP) is more effective than L-tryptophan. 5-HTP easily crosses the blood-brain barrier and is absorbed by proteins. In addition, 5-HTP is not required for the production of vitamin B3. Compared to tryptophan, 5-HTP is like a guided missile that heads straight for its target - in this case the serotonin level in the brain. It is therefore not surprising that studies have shown that a daily dose of 200 to 300 mg 5-HTP is more effective as an antidepressant than 2000 to 3000 mg or more tryptophan per day in other studies.
Other studies confirm that 5-HTP can combat depression just as effectively as serotonin reuptake inhibitors (SSRIs). 5-HTP even has an advantage, as it works almost immediately after ingestion. Studies show that it lifts the mood instantly. This is particularly important for those experiencing severe periods of depression.
In fact, SSRIs and 5-HTP are not so different from each other. Both influence the serotonin level. SSRIs prevent the reabsorption (reuptake) of serotonin by nerve cells, so that more serotonin is available to the brain and the brain cells can "work" better. 5-HTP "provides your body with the nutrient needed to produce more serotonin. This is in contrast to the way antidepressants work, which only rely on the serotonin that is present in the brain."
Scientists suspect that 5-HTP works in a similar way to serotonin reuptake inhibitors (SSRIs) - but without the sometimes severe side effects. Taking a natural supplement like 5-HTP generally does not cause withdrawal symptoms like most antidepressants. You can therefore stop taking it at any time without being slowly weaned off the medication.
In one study, the antidepressant effect of 5-HTP was compared with that of fluvoxamine, a serotonin reuptake inhibitor. Patients who received 5-HTP responded slightly better to the treatment than the fluvoxamine group and suffered significantly fewer and weaker side effects. The scientists explain: "In terms of tolerance and safety, however, oxitriptan [5-HTP] proved to be better than fluvoxamine, as indicated by a significant difference in the severity of adverse effects between the two compounds. The presented study impressively confirms the efficacy of 5-HTP as an antidepressant."
5-HTP increases the serotonin level in the brain. Some antidepressants have the same effect. The additional intake of 5-HTP together with such medications could increase the serotonin level too much. This could lead to serious side effects, including heart problems, chills and anxiety. Do not take 5-HTP if your doctor has prescribed antidepressants.
In order to achieve a certain level of fitness, it is essential to maintain a healthy weight. For many people, however, this goal is a long way off. The first step is to lose a lot of weight. Losing weight and keeping it off is no easy task and is usually not successful over a long period of time. Most people who lose weight gain the same amount of weight again within the next one to five years. In most cases, only highly simplified solutions are suggested. "You just have to eat less." - they say. Of course, a lower calorie intake is reflected in weight loss. However, it is very difficult to eat less when your appetite is telling you to eat more. The solution is to outsmart your appetite so that you can actually eat less, lose weight and maintain your weight in the long term. This is where 5-HTP can help you.
In some people, low serotonin levels trigger depression and increased appetite. Taking 5-HTP can normalize this level. At the same time, taking 5-HTP causes you to eat less food, as you already feel satiated due to the increased release of a hormone called leptin (an appetite regulator).
But why do we crave unhealthy food? Low serotonin (or impaired serotonin metabolism) leads to increased cravings for sweets. The consumption of simple carbohydrates - as contained in white bread or chocolate - actually increases the serotonin level in the brain (which is why we feel good afterwards). Sugar makes us happy. Such cravings are often a signal from the body that more serotonin is needed. By taking 5-HTP, you can naturally increase your serotonin levels and reduce cravings!
This is because giving in to food cravings is only successful for a short time and leads to a vicious circle: your blood sugar level shoots up and then drops rapidly - you feel worse than before. However, if you balance your serotonin levels with 5-HTP, you can control your appetite and effectively combat food cravings.
Earlier studies provided evidence that 5-HTP can curb appetite, restrict calorie intake and help people who are overweight to lose weight. Other test series suggest that taking 5-HTP and other extracts for four weeks can increase weight loss by 41 percent in overweight post-menopausal women.
Most people notice that they have less appetite after taking 5 HTP. Therefore, 5-HTP is suitable as a short-term appetite suppressant while lifestyle and dietary changes are made to help maintain weight in the long term. A series of experiments with rodents suggests that this precursor of serotonin can be successfully used to control overeating, which sometimes occurs due to stress.
A placebo-controlled double-blind study from 1992 came to the conclusion that obesity can be effectively combated with a dose of 900 mg 5-HTP daily. Only minimal side effects occurred. (The most serious were diarrhea and stomach upset!)
In a groundbreaking study published in the American Journal of Clinical Nutrition, 20 obese volunteers were given either 900 mg of 5-HTP or a placebo daily for twelve weeks. For the first six weeks, the participants were not asked to follow a specific diet, but were asked to record exactly what they ate. In the second half, they were asked to reduce their calorie intake to just 1200 calories per day - such a restriction is generally referred to as an "extreme" diet.In the first few weeks, the 5-HTP group voluntarily restricted their calorie intake by an average of 1347 calories (from 3233 calories before the study to 1886). The placebo group saw no change in their calorie intake. When the participants were asked - voluntarily - to restrict their calorie intake in weeks seven to twelve, the 5-HTP group was able to cut a further 610 calories and consume only 1276 calories a day. This was all against the background that they had already drastically restricted their calorie intake in the first six weeks. This reduced calorie intake led to significant weight loss among the subjects in the 5-HTP group.
In another study, 19 overweight women were given either a placebo or 8 mg 5-HTP/kg (weight not measured, only determined based on BMI for women between 30-40 years) daily for five weeks without concurrent dietary recommendations. The results showed a decrease in appetite and reduced food intake (leading to weight loss), with no significant negative effects on mood. Over the course of this study, the researchers found that food intake was reduced from an average of 2,903 kcal to 1,819 kcal (62% of baseline), while the placebo group only reduced calories to 80%. A weight loss of 0.5 kg was recorded with placebo, compared with a loss of almost 1.5 kg in the 5-HTP group. This weight loss was also observed in overweight diabetics taking 750 mg 5-HTP daily for two weeks and in overweight individuals taking 900 mg 5-HTP daily (58% of baseline) for twelve weeks. The latter study began with a six-week trial without diet (in which significant weight loss was only observed at week six), followed by a six-week diet in which a further 3.3 kg of weight was lost. This last study was duplicated in Medline.
Please note that 5-HTP has been repeatedly reported to curb carbohydrate cravings in particular. The serotonergic system (related to serotonin) plays a role in macronutrient selection, especially in overweight individuals with unbridled carbohydrate cravings. We know that enhancing this serotonergic transmission can reduce these cravings. In addition, suppressed serotonergic transmission (hypothalamus) is also associated with increased food intake and reduced satiety in general.
In the evaluation of studies that examined carbohydrates per se, one in particular stood out, in which overweight women were given either 8 mg/kg 5-HTP or a placebo for five weeks. The placebo group did not reduce their carbohydrate intake during the test period. (Overall calorie intake was reduced in the placebo group, but carbohydrates still accounted for 38 percent of voluntary calorie intake). However, even in the 5-HTP group, 38% of calories came from carbohydrates, although fewer calories and carbohydrates were eaten overall. In diabetics (without dietary recommendations), a decrease in both carbohydrates and dietary fat was observed with 750 mg of 5-HTP daily for two weeks, but to a similar extent as the total number of calories. Only one study supports the reports in which the calorie reduction was mainly due to carbohydrates (75% of the observed reduction) and then to fats (25%).
The study also provided another interesting result. The 5-HTP group reduced their carbohydrate intake from around 350 grams per day to 160 grams per day and reported higher levels of satiety (or fullness). These results suggest that 5-HTP may be a useful dietary supplement for those on a low-carb diet, as 5-HTP mimics the known effects of carbohydrates and increases serotonin levels in the blood.
In a more recent study from 2012, it was observed that the BMI, skin fold thickness and abdominal circumference decreased in overweight test subjects who were treated with 5-HTP for four weeks. In addition, the participants reported a higher degree of satiety, even though they were on a calorie-restricted diet.
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In the 1960s, scientists first identified a link between headaches and a very specific neurotransmitter - serotonin. Over the years, research interest grew steadily. Researchers were particularly interested in the link between migraines and serotonin. They wanted to use the knowledge they had gained to treat migraine attacks effectively.
There are many different types of headache. However, they can usually be divided into two different categories:
Migraines are vascular headaches. A prevailing theory (which is increasingly being challenged) is that migraine pain is caused by an initial severe narrowing of the arteries to the brain, followed by dilation, which activates nearby pain receptors. The cause of this is unknown. The actual process is much more complicated than is possible in this brief description. However, scientists suspect that the initial contractions of the arteries are triggered by low serotonin levels.
Whatever the exact cause of a migraine, there is little doubt that serotonin plays a role. This is why migraines are also known as serotonin deficiency syndrome. Many forms of treatment focus on restoring normal serotonin levels in the brain.
Migraines can be triggered by a variety of causes. These include hormonal, emotional and physical causes.
Hormonal causes:
Emotional causes:
Physical causes:
It is best to observe and note your symptoms very carefully and try to attribute them to actual events, for example hormonal changes or high stress levels during the day. Once you have identified the exact cause, you can try to control them as much as possible.
One cause has already been the subject of numerous studies: chemical brain substances such as serotonin and noradrenaline. Both are stimulating neurotransmitters that trigger a change. Serotonin and its effect on migraine was discovered retrospectively through the use of drugs such as antidepressants and triptophanes. These drugs trigger an increase in serotonin activity and also relieve symptoms of migraine and other headaches. This is because serotonin has both a vasodilatory and vasoconstrictive effect. If the blood vessels in the brain swell or dilate, there is not enough serotonin available to prevent this. This swelling causes the pain and high pressure associated with a migraine attack.
Non-vascular headaches or tension headaches are believed to be caused by tension in the muscles of the scalp, face, neck or shoulders due to stress. This irritates nerves, which then trigger the pain. Tension headaches are usually constant and vary in intensity from a dull ache to excruciating pain (cluster headache). The pain can often be localized in one spot, for example the forehead or the base of the skull, and spreads from there over the entire head.
5-HTP has long been recommended for the treatment of migraines. Studies now suggest that people with tension headaches can also benefit from taking it. As tension headaches account for 90 percent of all headaches, additional research is being carried out to alleviate the pain of a broad section of the population.
In one study, headache patients were able to observe how:
It is possible that the entire body benefits from an increase in serotonin levels, especially in migraine patients.
It is conceivable that the effect of 5-HTP improves headaches more if you pause between doses than if you take it continuously. This was also the conclusion of a study that examined patients with chronic headaches, but further research is needed to determine this.
In general, you should not take 5-HTP regularly over a longer period of time and should pause the intake from time to time anyway. However, if yo
u want to take 5-HTP for a longer period of time, you should first discuss this with your naturopath or doctor.
As with many other dietary supplements, 5-HTP should also be taken as a preventative measure. And similar to other preventative measures, you should take the supplement for at least three months and record its effectiveness in a headache diary.
In clinical trials, adult volunteers generally received doses between 400 and 600 mg of 5-HTP daily (or 20 mg per 4.5 kg of body weight for children).
You should be particularly careful if you suffer from diabetes or high blood pressure. DO NOT take 5-HTP if you are taking antidepressants. If you are taking triptans or other supplements, please speak to your doctor.
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One of the great benefits of 5-HTP is that people with fibromyalgia can benefit from it. It improves sleep while relieving depression, pain, stiffness and anxiety - all symptoms associated with fibromyalgia.
➤ Between two and four percent of the population suffers from fibromyalgia.
Fibromyalgia is a disease characterized by persistent, chronic pain and excessive pain reactions to pressure or non-painful stimuli throughout the body.
However, fibromyalgia does not only manifest itself in pain. Other symptoms include
Some symptoms are similar to those of neurological disorders. These include cognitive dysfunction, depression, anxiety and stress disorders.
Not everyone affected suffers from all symptoms.
Based on the symptoms, fibromyalgia is either a musculoskeletal disorder or a neuropsychiatric disorder. In this way, fibromyalgia is also linked to 5-HTP and the serotonergic pathway, as serotonin affects both the musculoskeletal system and the central nervous system.
➤ It is estimated that women are nine times more likely to be affected than men.
There is also a genetic component to the development of the disease. Clinical data suggests that it is a hereditary disease involving several genes, including those responsible for other disorders such as depression, chronic fatigue and irritable bowel syndrome.
Fibromyalgia can have many causes.
Here you can see the most common ones:
The exact causes still need to be investigated, but people who suffer from fibromyalgia experience more pain than other people. The brains of fibromyalgia patients show a pattern of activity in pain-processing areas as soon as only slight pressure or heat is applied. Scientists suspect that an imbalance of the neurotransmitter serotonin is part of the cause of fibromyalgia. For this reason, 5-hydroxytryptophan (5-HTP), a precursor to serotonin, is one of the more effective supplements for fibromyalgia. 5-HTP provides relief to fibromyalgia patients by increasing serotonin levels and thus reducing pain.
Serotonin influences the pain threshold by interacting with other substances involved in the perception of pain, such as substance P and endorphins. Serotonin is also responsible for restorative sleep. Disturbances in serotonin metabolism have been reported as a characteristic feature of fibromyalgia, with fibromyalgia patients showing a marked reduction in serotonin levels.
Of the two precursors of serotonin, 5-HTP is normally used to treat fibromyalgia.
Tryptophan is not used for various reasons, mainly because a high dose of this amino acid is required. As a result, there is increased degradation by an enzyme that is formed in response to high concentrations of amino acids.
Of the eight essential amino acids, the content of tryptophan in proteins is the lowest. It also shares the same transport mechanism with leucine, isoleucine and valine to cross the blood-brain barrier. This competitive pressure reduces the extent to which tryptophan is absorbed from food sources and makes very high doses necessary.
However, when large amounts of tryptophan enter the brain, the enzyme known as tryptophan pyrrolase is increasingly produced to break down tryptophan.
In contrast to tryptophan, 5-HTP is not subject to the same competition. On its way into the brain, it uses a separate transport mechanism to cross the blood-brain barrier. Once tryptophan has been converted into 5-HTP, it is fully available for serotonin synthesis. Therefore, 5-HTP supplements are best used as a natural supplement to increase serotonin levels for the treatment of fibromyalgia.
In a study published in the International Journal of Medical Research in 1990, the effectiveness of 5-HTP in the treatment of fibromyalgia was compared with a placebo. In the study, 50 fibromyalgia patients were given 100 mg of 5-HTP three times a day for a period of 30 days. After the study, the subjects were evaluated on the basis of clinical symptoms:
The results showed that 5-HTP significantly improved all four clinical parameters - and to a greater extent than the placebo. Only mild side effects occurred, which soon disappeared.
Two years later, the study was extended. The new study was conducted by the same scientists. The test period was 90 days; the results were identical. The most common side effect of taking 5-HTP is nausea. However, this can be reduced if it is taken during meals.
Various studies have determined the dose of 5-HTP required to successfully increase serotonin levels and alleviate fibromyalgia. It ranges between 200 and 1000 mg per day. If both tryptophan and serotonin levels are too low, you should supplement the 5-HTP therapy with vitamin B6 and niacinamide.
Vitamin B6 is needed to increase the conversion of 5-HTP to serotonin, while niacinamide prevents the conversion of tryptophan to niacin (a competing use of tryptophan).
Previous research suggests that taking 100 mg of 5-HTP three times a day for 30 to 90 days can improve pain, sensitivity, sleep, anxiety, fatigue and morning stiffness in people with fibromyalgia.
In a double-blind study with fibromyalgia patients, 100 mg 5-HTP three times a day for 30 days led to a significant reduction in the number of tender points and pain intensity compared to a placebo. Patients also reported a decrease in morning stiffness, improvement in sleep patterns and relief from fatigue and anxiety. Similar results were achieved after only 15 days or up to 90 days of treatment with an unchanged dose.
Based on studies, we know that 5-HTP is effective in daily doses between 200 to 1000 mg. Side effects are minimal; mild nausea is the most common. Therefore, always take 5-HTP with meals. Also take vitamin B6, as it supports the conversion of 5-HTP to serotonin.
But again, talk to your doctor before taking a new supplement. Do not take 5-HTP if you are also taking antidepressants that increase serotonin activity, as too much serotonin can have serious consequences.
When taking 5-HTP to improve sleep quality, some sources recommend taking a dose right before bedtime. This is typically in tablet or powder form, and should be taken 45 to 30 minutes before the desired bedtime for optimal effect.
The effectiveness of the dosage varies from person to person and depends on age, weight, personal sensitivities, etc.
It is advisable to start with the lowest dosage and then slowly increase the dose.
In the natural medicine database, 5-HTP is classified as safe for oral use in adults. However, it should generally be avoided by pregnant or breastfeeding women, as it is considered potentially unsafe in these cases.
For some people, taking 5-HTP can cause temporary side effects or a so-called "initial aggravation". This can manifest itself in the form of headaches, nausea, stomach problems or other undesirable symptoms. In some cases, 5-HTP can also lead to a temporary worsening of mood swings. It is important to emphasize that reactions to 5-HTP can vary from individual to individual and not everyone experiences these side effects. If side effects occur, it is advisable to reduce or discontinue use and consult a doctor or therapist.
Many prescription sleep aids can cause a kind of "hangover effect" and lead to a certain sluggishness the next day, especially with less than eight hours of sleep in a row. Therefore, one of the reasons why some people take 5-HTP instead of sleeping pills is that it potentially has fewer side effects. For example, research shows that the "hangover effect" does not occur with this natural supplement.
Nevertheless, one should be aware that some adverse effects may occur when using 5-HTP (which applies to any neurologically active dietary supplement - whether natural or synthetic).
The side effects of 5-HTP are generally mild when taken correctly. However, the increased serotonin production can lead to problems with the digestive system: If too much 5-HTP is converted into serotonin in the digestive tract, contractions of the intestinal wall muscles may result, causing nausea or diarrhea, and in some cases loss of appetite, heartburn, stomach cramps or general muscle spasms.
If 5-HTP is taken in very high doses or in combination with antidepressants such as monoamine oxidase inhibitors (MAOI) or selective serotonin reuptake inhibitors (SSRI), acute serotonin syndrome may also occur.
Acute serotonin syndrome is a very serious and potentially fatal condition caused by excessive stimulation of serotonin neuroreceptors in the brain. Symptoms include sweating, mental confusion and irregular heartbeat.
5-HTP also has an unfavorable effect in combination with carbidopa, a medication prescribed to Parkinson's patients. If both are taken together, nausea and vomiting are likely to occur. These symptoms can be treated with antiemetics.
For these reasons, anyone considering 5-HTP for the treatment of sleep or other problems should consult a doctor before taking it, who can ensure that the drug is appropriate in each case and will not conflict with other medications. Although 5-HTP is generally considered safe and effective in the treatment of sleep disorders, it is important to use it in the right way for the sake of your own health and well-being.
The timing of the intake of 5-HTP differs from person to person and depends on the purpose of the therapy (depression, sleep, other complaints):
If you take 5-HTP during the day, make sure you take a low dose as it can make you sleepy. 5-HTP is better absorbed by the body when taken on an empty stomach. However, there are not enough studies available to be able to give further recommendations for dosage and time of intake. Everyone must find out for themselves the lowest effective dose and the best time to take it (morning, midday or evening).
It is also advisable to take a few days off from time to time. However, the length and frequency of these breaks also vary from person to person. They depend on various factors, such as age, the intake of other food supplements, state of health, body weight, etc.
Sternberg, E. M., Van Woert, M. H., Young, S. N., Magnussen, I., Baker, H., Gauthier, S. et al. (1980, October). Development of a scleroderma-like illness during therapy with L-5-hydroxytryptophan and carbidopa. The New England Journal of Medicine, 303(14):782-7, doi: 10.1056/NEJM198010023031403
George, D. T., Lindquist, T., Rawlings, R. R., Eckardt, M. J., Moss, H., Mathis, C., et al. (1992, November). Pharmacologic maintenance of abstinence in patients with alcoholism: no efficacy of 5-hydroxytryptophan or levodopa. Clinical Pharmacology and Therapeutics, 52(5):553-60
Wyatt, R. J., Vaughan, T., Galanter, M., Kaplan, J. & Green, R. (1972, September). Behavioral changes of chronic schizophrenic patients given L-5-hydroxytryptophan. Science, 177(4054):1124-6
Byerley, W. F., Judd, L. L., Reimherr, F. W. & Grosser, B.I. (1987, June). 5-Hydroxytryptophan: a review of its antidepressant efficacy and adverse effects. Journal of Clinical Psychopharmacology, 7(3):127-37
van Praag, H. M. (1984). In search of the mode of action of antidepressants. 5-HTP/tyrosine mixtures in depressions. Advances in Biochemical Psychopharmacology, 39:301-14
Ramaekers, V. T., Senderek, J., Häusler, M., Häring, M., Abeling, N., Zerres, K., et al. (2001, June). A novel neurodevelopmental syndrome responsive to 5-hydroxytryptophan and carbidopa. Molecular Genetics and Metabolism, 73(2):179-87, doi: 10.1006/mgme.2001.3187
Schruers, K., van Diest, R., Overbeek, T. & Griez, E. (2002, December). Acute L-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients. Psychiatry Research, 113(3):237-43
van Praag, H. M. (1982). Serotonin precursors in the treatment of depression. Advances in Biochemical Psychopharmacology, 34:259-86
Kious, B. M., Sabic, H., Sung, Y. H., Kondo, D. G. & Renshaw, P. (2017, October). An Open-Label Pilot Study of Combined Augmentation With Creatine Monohydrate and 5-Hydroxytryptophan for Selective Serotonin Reuptake Inhibitor- or Serotonin-Norepinephrine Reuptake Inhibitor-Resistant Depression in Adult Women. Journal of Clinical Psychopharmacology, 37(5):578-583, doi: 10.1097/JCP.0000000000000754