5-HTP explained
“5-HTP (5-Hydroxytryptophan) is an amino acid that your body naturally produces. Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells”, says Gavin Van De Walle, MS, from Healthline. (1)
Supplementation
5-HTP is available as a supplement. The seeds of an African plant “Griffonia Simplicifolia” are used as a herbal supplement for their 5-hydroxytryptophan (5-HTP) content. (2)
In conclusion to a study reported 5th December 2011, it showed that the 5-hydroxytryptophan present in the Griffonia extract, administered via an oral spray, was adequately absorbed, as confirmed by the increase in 24-h urinary 5-HIAA, and when supplementing the diet of overweight women with 5-hydroxytryptophan, it reported to increase the feeling of satiety associated with a decrease in BMI. (3)
Satiety and 5-HTP supplementation vs. Leptin Sensitivity
Satiety is the feeling of fullness resulting in the desire to eat less for a period of time after a meal (4). As explained in a research report, that Hypothalamic 5-HT receptor systems inhibit neuropeptide Y (NPY), a potent stimulator of hunger and food intake (5). Just to note, however, that there are studies that investigate the link between serotonin and the hormone leptin and the effects on appetite (6). While in many cases people may consider 5-HTP as the first choice for a weight loss supplement, it is also important to understand the benefits of increasing our leptin sensitivity. The leptin hormone is also linked with the hypothalamus in the brain (similarly as with serotonin, stimulated by 5-HTP), therefore ensuring we have control over our leptin sensitivity should also be considered before resorting to 5-HTP supplementation.
What are the Benefits of 5-HTP?
Reduces nightmares in children
In a study of 45 Children aged between 3-10 who suffered from nightmares, the children were given a supplement of 5-HTP at 2 mg/kg every night before bed for a month and 93.5% of children experienced a reduction of nightmares. (7)
It may combat poor mood
5-HTP is used by the body to make serotonin, which is essential for healthy nerve and brain function. Serotonin is responsible for many things in the body and deficiency can contribute to certain behavioural disorders such as obsessive-compulsive disorder but also depression, anxiety, migraines, and sleeplessness.
It may help with weight loss
19 women with a BMI ranging between 30 and 40 took part in a study to determine the effects of oral 5-HTP on weight loss. They were administered 8 mg/kg/day for five weeks, and their diet was not restricted. The results were that they experienced weight loss during the observation period. (8)
It may help with the symptoms of fibromyalgia
It is reported that although the actual cause for Fibromyalgia is unknown the symptoms are linked with low levels of serotonin, therefore, supplementing with 5-HTP may help to increase these levels and help reduce the effects of Fibromyalgia.
5-HTP synergy and works well with,
- Valerian for sleeping problems (9)
- Melatonin for sleeping problems
Some things to consider
Before taking any supplements, speak to your Dr especially if you are pregnant, breastfeeding, have a medical condition and or if you are taking any medications.
5-HTP is not to be taken alongside anti-depressant drugs.
Tryptophan was banned from sale as a supplement in 1991 after a serious health scare, which has never been lifted even though the cause of the scare was found to be a bad batch, not a side effect of Tryptophan, therefore 5-HTP is a good alternative.
Resources
The following resources where last accessed online 21st June 2018
- https://www.healthline.com/nutrition/5-htp-benefits
- https://en.wikipedia.org/wiki/Griffonia_simplicifolia
- https://www.ncbi.nlm.nih.gov/pubmed/22142813
- https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
- https://www.ncbi.nlm.nih.gov/pubmed/10821329
- https://link.springer.com/article/10.1038/scibx.2009.1396
- https://link.springer.com/article/10.1007/s00431-004-1444-7
- https://www.ncbi.nlm.nih.gov/pubmed/2468734
- https://www.drugs.com/drug-interactions/5-htp-with-valerian-root-1-10727-2284-10628.html
