5HTP or 5-hydroxy-tryptophan - Natural Mood Support
This is the precise precursor of serotonin. 5HTP is often used in the place of
SSRI drugs and L-Tryptophan and may help in serotonin deficiency related
conditions such as severe depression, epilepsy, anxiety, insomnia, weight loss
and addiction. Also studied for PMS, migraine and chronic tension headaches.
5-HTP comes from an extract of Griffonia simplicifolia . Used traditionally in
African medicine to inhibit diarrhea, vomiting and constipation, and as an
aphrodisiac. The extraction process uses alcohol and produces an oily solid. The
oily extract is then purified into a dry solid. 5-HTP can also be made
synthetically in the laboratory. The final product is the same as the one made
by the body.
Tryptophan is an essential amino acid that must be taken in through protein
containing foods since the body can not synthesize it. Of the eight essential
amino acids, tryptophan is the least common, accounting for only about one
percent of protein content, and it is used up rapidly by the body. About
ninety-percent is used in protein synthesis. The rest is divided between
serotonin production and niacin production, which requires 60mg for every 1mg of
niacin produced. However, 5-HTP is only used in serotonin production. 5-
hydroxytryptophan is also able to pass through the blood-brain barrier easily,
unlike tryptophan, which can only pass through the barrier by using the same
transport molecule that carries leucine, isoleucine, and valine.
Considerable research has been conducted on the activity of 5-HTP which
includes:
Mood enhancer: Dysregulation of serotonin metabolism in the central nervous
system has been shown to affect mood. 5-HTP helps to normalize serotonin levels
and thus positively affect mood. In a double-blind study using objective
assessments of mood, researchers in Zurich reported significant improvements in
mood with 5-HTP. (Psychopathology 24:53-81, 1991)
In a separate double-blind, multi-center study in Germany, researchers reported
significant improvements in both objective and self-assessment indices of mood.
(Arch Psychiat Nervenkr 224:175-186, 1977)
Sleep: Many studies have shown that depletion of serotonin results in insomnia,
which is reversed by administration of 5-HTP. Soulairac and Lambient reported
that 100 mg of 5-HTP resulted in significant improvement for people who
complained of trouble sleeping (Ann Med Pychol 135:792-798, 1977). As serotonin
is metabolized to the hormone melatonin, another way of increasing melatonin is
through administering 5-HTP. Melatonin is known to help regulate the sleep
cycle.
Appetite: Food intake is thought to suppress appetite through the production of
serotonin from the amino acid tryptophan. Because it is an intermediary in the
conversion process of tryptophan to serotonin, 5-HTP may reduce appetite in a
similar manner as food intake, but without the calories. In a recent
double-blind, placebo-controlled study, subjects taking 5-HTP lost significant
weight compared to control subjects. A reduction in carbohydrate intake and
early satiety were seen in the 5-HTP group. (Am. Jrl. Clin. Nutr 56:863- 867,
1992)
Fibromyalgia: Studies show that 5-HTP enhances serotonin synthesis, which
increases pain tolerance and sleep quality. Patients with fibromyalgia have
reported an improvement in symptoms of depression, anxiety, insomnia, and
somatic pain (number of painful areas and morning stiffness).
Seasonal Affective Disorder: Serotonin production increases with light, meaning
the darker the day is, it is not utilizing seratonin into action. Some symptoms
include depression, marathon napping, low self-esteem, obsessiveness over little
things, irritability, shyness, and panic attacks. People with seasonal affective
disorder may also sleep poorly (although for many hours), partly because they
don't have enough serotonin to convert to the sleep substance melatonin.
Symptoms can range from mild to severe, and people generally recover completely
around April or May - once the days become longer. I always recommend light
therapy first and then supplementation. However, there are things you can do
yourself that can help boost serotonin levels.
*Subject yourself to bright indoor light. This is the key to seasonal affective
disorder treatment. A 300 watt bulb within three feet for 20 minutes three times
a day can help, although the boost in serotonin may be temporary.
*Exercise. This is very hard to do when caught up in the seasonal affective
disorder cycle. But if you can force yourself to start, 15 to 20 minutes of
dancing to the radio or fast walking can reduce a sweet tooth and improve mood.
*Eat wisely. This means, pushing away the leftover cake and eating sensible
carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white
bread, quickly raise blood sugar, flood you with insulin, and then drop you in a
hole. Eating wisely also means watching the caffeine, which suppresses
serotonin. If you must drink coffee, save it for after the meal.
*Protein should be eaten three times a day. Another good rule is to eat four
cups of brightly colored veggies a day. Vegetables are carbs, but the kind that
work into your system slowly.
*Vitamin B-6 helps convert 5-hydroxy-tryptophan (5HTP) into the mood chemical
serotonin, and it also helps in making dopamine. Aim for roughly 2 to 10
milligrams a day if you supplement. B-6-rich foods include bell peppers,
cranberries, turnip greens, cauliflower, garlic, tuna, mustard greens, and kale.
5HTP standard dosage ranges between 50-100 mg.
Side Effects
Rare side effects are generally mild and include mild nausea, heartburn,
flatulence, feelings of fullness, and rumbling sensations. These side effects
are often reduced after extended treatment (four to six weeks).
Drug Interactions
A case of scleroderma-like (hardening of the skin) illness has been reported in
a patient taking L-5-hydroxytryptophan and carbidopa (medication often used in
the treatment of Parkinson's disease). An earlier case reported a similar
interaction between carbidopa and 5-HTP. This interaction may be due to an
alteration in tryptophan metabolism. More research is needed but it is advisable
to avoid 5-Hydroxytryptophan if you are currently taking carbidopa.
Individuals taking antidepressant drugs, including MAOIs (such as Nardil or
Parnate) and selective serotonin re-uptake inhibitors (SSRIs) (such as: Prozac,
Paxil, Zoloft) should consult with their physician before taking 5-HTP.
My personal experience: Mild sedative effects, mild hunger suppression, mild mood lift.
Also keep in mind that from an evolutionary perspective 5-HTP was not meant to be circulating in the gut. Tryptophan - 5-HTP - Serotonin (5-HT) - Melatonin
5-HTP Natural Mood Support
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