5-HTP (5-Hydroxytryptophan) is a popular non-prescription herbal supplement used to promote satiety, reduce stress, help with anxiety, improve mood and help induce better sleep.
In this report we will look into how 5-HTP works, the benefits you can derive from supplementation, as well as the recommended dosage necessary for these. Lastly we will highlight what you need to know when purchasing 5-HTP for best results.
How does 5-HTP work?
5-HTP (5-hydroxytryptophan) is a compound which is created naturally by the body from an essential amino acid found in certain foods called tryptophan.
The body then turns 5-HTP into Serotonin which is one of the principal neurotransmitters which helps regulate mood and behaviour.
The problem is that stress, poor nutrition and your lifestyle can impact your body’s natural ability to produce essential hormones such as serotonin. And low serotonin levels have been found to trigger a wide range of health issues including emotional eating, depression, sweet and savoury cravings, sleep problems, as well as anxiety.
Unfortunately 5-HTP is not found in the foods we eat, and Tryptophan is the amino acid most commonly lacking in western diets. To make matters worse, according to the University of Maryland’s medical centre even if you were eating foods with tryptophan it would not increase 5-HTP levels very much The good news is that studies have found that the seeds of an African plant called Griffonia simplicifolia is a rich source of 5-HTP, and 5 HTP supplements using Griffonia simplicifolia extract can boost serotonin levels and help restore serotonin to normal levels . To understand the benefits of 5-HTP supplements its beneficial to look at common symptoms related to low serotonin levels and how 5-HTP supplementation can help: Cravings and emotional eating can be symptoms of various psychological as well as physiological issues including stress, depression, mood, overwhelm, and anxiety. Consuming comfort foods such as sweet or savoury snacks in these times help fire endorphins which provide temporary “feel good” feelings. But this can create a vicious cycle of weight gain which can be difficult to control. 5-HTP supplementation can increase serotonin levels responsible for mood regulation and help you feel fuller for longer after meals. It has been reported that deficiencies in the amino acid tryptophan (precursor to 5-HTP) are correlated with depression[2]. Not only does serotonin help regulate mood and behaviour, but preliminary studies have found that 5-HTP may work as well as certain antidepressant prescription drugs to treat mild to moderate depression[3]. Michael T. Murray a leading naturopathic doctors has used 5-HTP to help patients improve the quality of their sleep, and a study has found 5-HTP supplementation to help promote faster and deeper sleep over a 6-12 week period[4]. In studies, 5-HTP was found to be most effective between 100-300mg/day, divided in 100mg doses. If you want to reduce your food intake, 5-HTP should be taken with a meal and a glass of water due to its effect on satiety. We recommend starting with 100mg/day and increase to no more than 300mg/day for optimal results. 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless approved by a medical doctor. Our 5-HTP supplement features 100mg capsule, and up to 300mg daily dosage of 5-HTP, extracted from the Griffonia simplicifolia seed as used in the studies. Need more info? Find out more about the science behind 5-HTP in our in-depth report here. Resources: [1] https://umm.edu/health/medical/altmed/supplement/5hydroxytryptophan-5htp [2] Taylor MW, Feng GS Relationship between interferon-gamma, indoleamine 2,3-dioxygenase, and tryptophan catabolism . FASEB J. (1991) Myint AM, Kim YK Cytokine-serotonin interaction through IDO: a neurodegeneration hypothesis of depression . Med Hypotheses. (2003) [3] Angst J, Woggon B, Schoepf J. The treatment of depression with L-5-hydroxytryptophan versus imipramine. Results of two open and one double-blind study. Arch Psychiatr Nervenkr. 1977;224:175–186. [4] Cauffield JS, Forbes HJ. Dietary supplements used in the treatment of depression, anxiety, and sleep disorders. Lippincotts Prim Care Pract. 1999;3:290-304. What are the benefits of 5-HTP supplements?
Cravings, emotional eating and weight gain
Anxiety and depression
Sleep quality and insomnia
How to take 5-HTP and get optimal results?
Get the recommended effective dosage of 5-HTP with Better Nutrition Labs 5-HTP Supplement
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