What is 5-HTP?
5-hydroxytryptophan or 5-HTP is a natural substance in the body. The body makes 5-HTP from an essential amino acid called L-tryptophan, which is found in red meat, poultry, eggs, and dairy. Our body can’t make tryptophan, so the only source of tryptophan is from food.
After tryptophan is converted to 5-HTP, it can be further converted into the neurotransmitter serotonin. Therefore, the amino acid tryptophan and 5-HTP are called serotonin precursors since our body needs these two substances to make serotonin.
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Serotonin is a brain chemical that relays signals between nerve cells in the central nervous system. It regulates mood, appetite, and behavior and significantly affects our overall health.
Low serotonin levels can lead to depression, sleep problems, anxiety, and unwanted weight gain.
The beneficial effects of 5-HTP are due to its ability to increase serotonin levels in the body.
Why was 5-HTP banned?
5-HTP was not banned. However, tryptophan supplements were banned in 1989 when they were found to contain a contaminant called Peak X. An outbreak of eosinophilia-myalgia syndrome (EMS) was potentially linked to the contaminated products. As a result, the U.S. Food and Drug Administration (FDA) pulled all tryptophan supplements off the market.
Since then, Peak X has also been found in some 5-hydroxytryptophan supplements. There have even been some reports of EMS linked to taking 5-HTP. However, 5-HTP supplements do not contain Peak X in high enough quantities to cause any adverse reactions unless you take very high doses.
In any case, it is a good idea to talk to your healthcare professional before taking 5-HTP or any supplement. If you decide to take 5-HTP, make sure you purchase a supplement made by a reputable manufacturer.
Another thing to keep in mind is that 5-HTP is a herbal supplement. The U.S. Food and Drug Administration (FDA) does not regulate supplements the same way they regulate prescription medications. Therefore, 5-HTP’s safety and efficacy profiles are not backed by robust data that meet the FDA’s requirements.
5-HTP Uses and Benefits
5-HTP may boost serotonin levels and have a positive effect on mood, depression, anxiety, sleep, appetite, and pain. However, there is no strong scientific evidence that 5-HTP increases serotonin production or raises the body’s serotonin levels. Nonetheless, here are some of the potential benefits of taking this serotonin precursor.
Mental Health Benefits
Anxiety and Depression
Depression is a mental health condition that occurs due to an imbalance in serotonin levels in the body. Taking a clinically effective serotonin precursor like 5-HTP can help manage depression symptoms in some people.
This supplement has even been found to work as effectively as prescription antidepressant drugs in some depressed patients. Moreover, some people with treatment-resistant depression have benefited from taking 5-HTP to restore serotonin levels.
Research suggests 5-HTP has stronger antidepressant effects when combined with other supplements or antidepressant medications. However, there is not enough scientific evidence to support the use of 5-HTP to treat depression at the current time.
Check out our blog: What You Need To Know About Depression Medication.
Physical Health Benefits
Weight Loss
5-HTP may help promote weight loss by counteracting hunger-producing hormones and increasing satiety (feelings of fullness). A small placebo-controlled study found that obese adult female subjects who took 5-HTP every day consumed fewer calories and experienced weight loss compared to those taking placebo. Additionally, obese adult subjects treated with 5-HTP were found to have reduced carbohydrate intake, which can help with blood sugar control. In addition, the antidepressant efficacy of 5-HTP can reduce excessive calorie intake due to stress eating caused by depression.
Fibromyalgia
Fibromyalgia is a chronic condition characterized by generalized muscle pain, weakness, fatigue, anxiety, and sleep problems. The cause of fibromyalgia remains unclear, but low serotonin levels are believed to play a role. This has led scientists to suggest that supplementing with 5-HTP may improve symptoms in people with fibromyalgia. However, there is not enough research to draw any firm conclusions.
Migraine Headaches
Research suggests that migraine and chronic primary headache may be associated with low serotonin levels. 5-HTP can, therefore, potentially help to treat migraines. Studies have shown that taking 5-HTP may reduce the intensity and duration of migraine headaches.
Side Effects, Risks, and Warnings: What are the dangers of 5-HTP?
The dangers of 5-HTP include the potential for side effects, serious health complications such as eosinophilia-myalgia syndrome (EMS), and potential interactions with other medications leading to serious conditions like serotonin syndrome.
Common Side Effects
Common side effects of 5-HTP include gastrointestinal symptoms like stomach pain, heartburn, nausea, vomiting, and diarrhea. Less commonly, this supplement can cause adverse effects such as headache, insomnia, muscle problems, sexual difficulties, and a rapid or irregular heartbeat. Taking very large doses of 5-HTP (more than 6 grams a day) can cause severe muscle spasms and stomach issues.
Serious Health Risks: Eosinophilia-Myalgia Syndrome
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5-HTP has been linked to a potentially fatal adverse reaction called eosinophilia-myalgia syndrome (EMS). There is not enough evidence to prove whether EMS is caused by 5-HTP itself, some contaminant in 5-HTP products, or other factors. Doctors advise taking 5-HTP with caution until we know more about this serious complication.
Official Advisories
The FDA allows drug compounders to use oxitriptan (also known as 5-hydroxytryptophan or 5-HTP) to compound oral drugs for patients with a diagnosis of BH4 deficiency. These are rare disorders of metabolism. Compounded drugs using 5-HTP must be made in compliance with the Federal Food, Drug, and Cosmetic Act (FD&C Act).
Drug Interactions and Safety Concerns
5-HTP Interactions with Prescription Medications
Drug interactions between 5-HTP and other prescription drugs can cause serious adverse effects. For example, taking this supplement with other serotonergic drugs like selective serotonin reuptake inhibitors (SSRIs) or monoamine oxidase inhibitors (MAOIs) can lead to too much serotonin and a serious condition called serotonin syndrome.
Taking 5-HTP with the Parkinson’s medication carbidopa can result in a scleroderma-like illness with hardened, thickened, and inflamed skin.
Check out our blog: What Are the Most Common Antidepressant Side Effects?
5-HTP Interactions with Non-Prescription Medications
Other supplements can interact with 5-HTP, including second-tier natural antidepressants such as St. John’s Wort and SAM-e.
Interference with Laboratory Tests
5-HTP can interfere with the results of 5-HIAA (5-hydroxyindoleacetic acid), a urine test used to diagnose or monitor certain types of cancers.
Guidelines on Safe Use of 5-HTP
Here are some tips on using 5-HTP safely and for maximum benefit:
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Consult your health care provider before taking 5-hydroxytryptophan.
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Give your doctor a list of all your other drugs.
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Do not take more than the recommended dose.
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Purchase dietary supplements made by reputable companies.
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Keep an eye on consumer updates, recalls, and warnings issued by the FDA.
Supplement Alternatives to 5-HTP
Supplements with similar uses as 5-HTP include:
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Omega-3 fatty acids
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S-adenosylmethionine (SAMe)
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Melatonin
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Phenylalanine
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Selenium
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Tyrosine
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Flaxseed oil
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B vitamins
Do not take multiple supplements together without consulting your healthcare professional.
Natural Alternatives to 5-HTP
A healthy diet, regular exercise, enough good quality sleep, and stress management can all provide benefits similar to 5-hydroxytryptophan without any of the associated risks.
Common Questions
Can dietary intake of L-tryptophan raise serotonin levels?
The amino acid L-tryptophan is found in foods. However, eating foods that contain neurotransmitter precursors like L-tryptophan does not raise serotonin levels in the body to any degree that is of clinical relevance.
On the other hand, 5-HTP dietary supplements can cross the blood-brain barrier and support serotonin synthesis in the brain. These supplements are commercially produced from an African plant called Griffonia simplicifolia.
Is 5-HTP legal in the U.S.?
5-HTP is legal in the U.S. However, there are currently no FDA-approved commercially available drugs that contain 5-HTP. All 5-HTP products on the market are dietary supplements or nutraceuticals that are not regulated by the FDA or verified for purity, safety, and efficacy.
Is 5-HTP bad for your heart?
Rarely, 5-HTP can cause a rapid or irregular heartbeat. High doses of 5-HTP or interactions with other drugs can cause a condition called serotonin syndrome. Serotonin syndrome can be associated with serious heart problems, including rapid and significant changes in heart rate and low or high blood pressure.
Who should not take 5-HTP?
Women who are pregnant or breastfeeding should consult their physician before taking 5-HTP or any supplement in general. Currently, there is no data regarding the safety and efficacy of 5-HTP in pregnant women and women who are breastfeeding.
People with heart problems and liver disease should not take 5-HTP. In addition, those taking antidepressant medications should consult their healthcare provider before taking this supplement.
Does 5-HTP make you sleepy?
Taking 5-HTP leads to increased serotonin levels in the body. Serotonin can be converted into the hormone melatonin, which plays a vital role in sleep regulation. By increasing melatonin production in the body, 5-HTP can cause drowsiness and promote sleep.
Supplements containing a combination of 5-HTP and another neurotransmitter called gamma-aminobutyric acid (GABA) may help people with insomnia. This combination has been found to significantly decrease the time it takes to fall asleep and improve sleep duration and sleep quality.
5-HTP vs melatonin: Which is better for sleep?
For people with sleep disorders, either 5-HTP or melatonin supplementation may be helpful. 5-HTP is a melatonin precursor, meaning the body uses 5-HTP to make melatonin.
Compared to melatonin, which nearly has an immediate effect, it can take 6 to 12 weeks for 5-HTP to be fully effective as a sleep supplement. Researchers recommend 200 to 400 milligrams (mg) of 5-HTP at night to stimulate serotonin, which leads to melatonin production.
Keep in mind that the 5-HTP dosage will change depending on why you’re taking it. You should ask your doctor or pharmacist for their recommendation of 5-HTP dosage for you.
Find out how much melatonin is safe to take.
Can you take 5-HTP and melatonin together?
Serotonin can be converted into the hormone melatonin, which can promote sleepiness and drowsiness. So, while there is no direct interaction between 5-HTP and melatonin, you should always talk to your doctor first to see what they recommend.
Should I take 5-HTP every day?
You should get professional medical advice from a healthcare provider before starting 5-HTP. The usual dose of this supplement is 200 to 300 mg per day, which is usually safe for most people.
Taking 5-HTP 200 to 300 mg per day in 3-4 divided doses may help to alleviate nausea and other gastrointestinal side effects.
However, your health care provider will tell you the recommended dosing, considering the condition being treated, your medical history, and your concurrent medications.
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