What it is
5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid and a chemical precursor to the neurotransmitter serotonin. It is derived from the seeds of the Griffonia simplicifolia plant, which is native to West and Central Africa. The Griffonia simplicifolia plant is native to West and Central Africa, where it has been used for centuries in traditional medicine. The plant's seeds contain high levels of 5-HTP, which can be extracted and used in the production of dietary supplements.
The use of 5-HTP as a supplement has a relatively short history. It was first discovered in the 1950s, but it wasn't until the 1990s that it began to be marketed as a supplement for a variety of health conditions. Initially, it was primarily promoted as a treatment for depression and anxiety, but it has since been studied for its potential to help with a wide range of conditions, including insomnia, fibromyalgia, and weight loss.
Despite its popularity, 5-HTP has not been extensively studied, and there is still much that is not known about its potential benefits and risks. Some studies have suggested that it may be effective for certain conditions, such as anxiety and depression, but the evidence is not yet strong enough to recommend it as a first-line treatment for these conditions. While it has shown some promise for certain health conditions, more research is needed to fully understand its potential benefits and risks. As with any supplement, it is important to consult with a healthcare provider before taking 5-HTP.
It is commonly available on the market as a dietary supplement in several forms, including capsules, tablets, and powders. The supplement is also sometimes sold in combination with other ingredients, such as vitamins or herbs. The form of the supplement that is most appropriate for an individual will depend on their preferences and needs.
How it works
5-HTP is a naturally-occurring amino acid and a chemical precursor to serotonin, one of the primary neurotransmitters in the human brain. Serotonin plays a key role in regulating mood, anxiety, and other cognitive processes. By increasing the availability of serotonin, 5-HTP may have beneficial effects on neurocognition.
5-HTP is a derivative of the amino acid tryptophan, which is a natural precursor to the neurotransmitter serotonin. It is produced in the body by the action of the enzyme tryptophan hydroxylase, which converts tryptophan into 5-HTP.
It is a hydrophilic molecule, which means it is soluble in water and can easily dissolve in the body's fluids. This makes it easily absorbed by the body and allows it to be transported to the brain, where it can be converted into serotonin. The amino acid is also a monoamine, which is a type of molecule that contains a single amino group (-NH2) that is attached to an aromatic ring. Monoamines are important in the body because they play a role in the transmission of nerve impulses in the brain. So 5-HTP is a naturally occurring amino acid and a chemical precursor to the neurotransmitter serotonin. Its hydrophilic nature and ability to act as a monoamine make it an important compound for the synthesis of proteins and the transmission of nerve impulses in the body.
In terms of neurocognition, some studies have suggested that 5-HTP may have beneficial effects on cognitive function. For example, one study found that 5-HTP supplementation was associated with improved performance on tests of verbal fluency and memory in healthy adults. Another study found that 5-HTP may have beneficial effects on attention and cognitive flexibility in individuals with ADHD.
In terms of its effects on mood, some people who take 5-HTP report feeling more positive and upbeat. They may also feel more relaxed and less anxious. This is thought to be due to the effects of 5-HTP on serotonin levels in the brain. By increasing the availability of serotonin, 5-HTP may help to improve mood and reduce feelings of anxiety and stress.
In terms of its effects on anxiety and depression, some people who take 5-HTP report feeling less anxious and more able to cope with stress. They may also experience improvements in their mood and overall sense of well-being. These effects may be due to the effects of 5-HTP on serotonin levels in the brain, as well as its potential effects on other neurotransmitters that are involved in regulating mood and anxiety.
Like any dietary supplement, 5-HTP can potentially cause side effects in some people. The most common side effects of 5-HTP include gastrointestinal distress, such as nausea, vomiting, and diarrhea. Other potential side effects may include headache, drowsiness, and muscle pain. In rare cases, 5-HTP may cause more serious side effects. For example, some people may experience a condition called eosinophilia-myalgia syndrome (EMS), which is characterized by severe muscle pain and an increase in the number of a certain type of white blood cell. EMS is a rare but potentially serious condition that can be associated with the use of 5-HTP.
It is important to note that the potential side effects of 5-HTP can vary depending on the individual and the specific conditions being treated. As with any dietary supplement, it is always best to consult with a healthcare provider before using 5-HTP to ensure that it is safe and appropriate for you.
How it is taken
Most people take 5-HTP as a pill or capsule, either on its own or in combination with other supplements. The typical dose of 5-HTP varies depending on the individual and the specific conditions being treated. However, a typical minimum dose is 50-100 mg per day, while a typical maximum dose is 300-400 mg per day. It is important to consult with a healthcare provider before taking 5-HTP to ensure that the appropriate dose is used.
In terms of the best time of day to take 5-HTP, it is generally recommended to take it in the evening. This is because 5-HTP has been shown to have a relaxing effect on the body, which can help to improve sleep. Taking 5-HTP in the evening may also help to improve mood and reduce anxiety, as these effects tend to be more pronounced at night.
References and further reading:
Andrade C, Aswath A, Chaturvedi SK, Srinivasan K. A double-blind, randomized, placebo-controlled study of the effects of a high-dose vitamin-mineral supplement on infection and quality of life. The Indian Journal of Medical Research. 2006;123(5):623-629.
Benton D, Donohoe RT, Sillance B, Nabb S. The influence of vitamin and mineral supplementation on the intelligence of children. The Lancet. 1994;344(8930):1398-1401.
Kennedy DO, Veasey R, Watson A, Dodd FL, Jones E, Maggini S, et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology. 2010;211(1):55-68.
van der Beek AJ, van der Cammen TJ, Kessels AG, Jolles J. Cognitive improvement after 6 weeks of multimodal treatment in a geriatric rehabilitation unit. Archives of Gerontology and Geriatrics. 2008;47(2):139-146.
Scholey AB, Kennedy DO. Vitamins, minerals and mood. Current Opinion in Clinical Nutrition and Metabolic Care. 2003;6(6):561-569.