5-HTP is a supplement that is increasingly gaining attention in the world of health. If you’ve never heard of 5-HTP as a supplement, we’re here to help you understand what it is and the benefits it can have.
5-hydroxytryptophan (5-HTP) is a molecule produced by the body from tryptophan. After tryptophan is turned into 5-HTP, the molecule is transformed into serotonin.
Serotonin is a neurotransmitter in the brain that aids in the regulation of mood, happiness, and anxiety. The body naturally produces this hormone through a series of chemical reactions, with 5-HTP serving as a precursor to serotonin.
It’s commercially produced from the seeds of Griffonia simplicifolia, an African shrub. 5-HTP operates in the brain and central nervous system by enhancing serotonin synthesis. Serotonin can influence sleep, hunger, temperature, sexual behavior, and pain sensitivity.
In today’s guide, we’ll be taking a look at the best 5-HTP supplements on the market today!
Benefits of 5-HTP Supplements
5-HTP could be useful in treating a wide range of disorders associated with low serotonin levels, including the following:
Depression
Preliminary research suggests that 5-HTP could be equally effective as certain antidepressant medicines in treating mild-to-moderate depression. 5-HTP, is similar to medicines in the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which raise serotonin levels in the brain.
One study examined the effects of 5-HTP in 63 participants on levels of fluvoxamine and discovered that those who were given 5-HTP performed equally as well as those who were given Luvox, a brand of fluvoxamine. They also had fewer adverse effects than the Luvox group. However, these trials were too small to determine the actual efficacy of 5-HTP in the treatment of depression.
Obesity
5-HTP can boost sensations of fullness, leading to decreased eating and weight loss. Weight loss might cause an increase in the production of hunger hormones. These emotions of continual hunger might make long-term weight loss unsustainable. 5-HTP may function to decrease appetite and help you lose weight by counteracting these hunger-inducing chemicals.
5-HTP largely decreased carbohydrate calorie intake, which was related to improved blood sugar management. Additional research has shown that 5-HTP boosted feelings of fullness and assisted weight reduction in patients who were overweight or obese. Furthermore, 5-HTP may help to prevent binge eating caused by stress or depression.
Fibromyalgia
Fibromyalgia is a chronic disorder marked by tiredness, widespread pain in the muscles, ligaments, and tendons, and numerous painful sites. 5-HTP supplementation can alleviate the symptoms of fibromyalgia, a disorder marked by muscular and bone pain as well as overall weakness.
There’s no recognized cause of fibromyalgia at this time, however low serotonin levels have been linked to the disorder.
Researchers believe that raising serotonin levels with 5-HTP supplements may help persons with fibromyalgia. However, little research has been completed to make firm conclusions concerning the usefulness of 5-HTP in alleviating fibromyalgia symptoms.
Migraines
5-HTP is thought to aid in the treatment of migraines, which are throbbing headaches that are frequently accompanied by nausea or blurred vision. While the exact cause is unknown, some experts suspect they’re caused by low serotonin levels. One study compared the ability of 5-HTP to prevent migraines in 124 participants.
It was discovered that taking 5-HTP daily for six months eliminated or considerably reduced the number of migraine attacks in 71% of participants. In another trial of 48 students, 5-HTP reduced headache frequency by 70% compared to an 11% reduction in the control group.
Insomnia
5-HTP makes serotonin, which can be turned into the hormone melatonin. Melatonin is a hormone that regulates sleep. Its levels begin to rise in the evening to encourage sleep and decline in the morning to support feelings of wakefulness. As a result, taking 5-HTP supplements may help you sleep better by boosting your body’s synthesis of melatonin.
One study found that combining 5-HTP with gamma-aminobutyric acid (GABA) considerably shortened the amount of time it took participants to fall asleep, increased sleep length, and improved sleep quality. GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP is likely to have a synergistic effect.
The Best 5-HTP Supplements
If you’ve read about the benefits of 5-HTP and are looking for the best version of it, we’ve reviewed some of the best 5-HTP supplements available today!
1. Dr. Emil Nutrition 200 MG 5-HTP
The product has a high concentration of Vitamin B6, the primary cofactor required for 5-HTP conversion. Vitamin B6 has been proven to help in 5-HTP conversion. Even a slight lack of B6 might drastically diminish the 5-HTP function. This 200 mg 5-HTP supplement is vegan, non-GMO, and manufactured in a GMP-certified center.
Supplementation Facts
Per serving %
- Total Carbohydrates 1g
- Vitamin B6 10mg
- 5-HTP 200mg
- L-Tryptophan 20mg
- SAMe 20mg
Pros
- Contains a high dose of Vitamin B6 to help maintain a positive mood
- Helps to raise serotonin levels in the brain
- Blends are meticulously formulated
Cons
- It may be hard to swallow
2. 5-HTP 200mg Plus Calcium For Mood, Sleep, Anxiety
This supplement contains 200mg of 5-HTP and 328mg of Calcium. It’s very effective at 99 percent purity, compared to other products that are just 80 percent or less pure, and it improves conditions to support a positive mood, quality sleep, and resistance to anxiety.
The additional 328mg of Calcium per serving promotes deeper and longer sleep as well as more tranquillity and peace. It’s dependable, and is manufactured in a GMP-certified facility that has been 3rd safety verified for purity.
Supplementation Facts
Per Serving %
- Calcium 328mg
- 5-HTP 200mg
Pros
- Infused with calcium that enhances deeper and longer sleep
- Made with natural ingredients that make it safe
- Comes with an accurate label
Cons
- May arrive in an unsealed bottle
3. Nutricost 5-HTP 100mg, 240 Capsules
When used as advised by most healthy individuals, Nutricost 5-HTP is completely safe and free of adverse effects. In rare situations, particularly in the event of an unintentional overdose, 5-HTP may produce heartburn, muscular aches, or nausea. Serotonin is the “feel-good” neurotransmitter that can gently reduce your hunger while restoring your grin.
Supplementation Facts
Per Serving %
- 5-HTP 100mg
Pros
- Comes with 240 vegetarian capsules
- Made of non-GMO ingredients
- Helps to improve sleep and mood
Cons
- May cause acne
4. NOW Supplements, 5-HTP 100 mg
Every step of the NOW production line has been inspected with GMP verification, including testing methodologies for safety, quality, and product composition. During the summer, items may arrive hot, although Amazon stores and ships products in accordance with manufacturer guidelines when provided.
Supplementation Facts
Per Serving %
- 5-HTP 100mg
Pros
- Infused with serotonin that improves sleep, mood, and appetite
- Made with high-quality ingredients that make it safe
- 5-HTP is the intermediate metabolite
Cons
- Some consumers complained of damages to packaging
5. NatureWise 5-HTP Plus + Potency 200mg Mood Support
To decrease stomach pain, this 5-HTP supplement is delivered in the form of protected capsules. Balanced levels of serotonin lowers the occurrence of emotional eating especially that which is due to carbohydrate and sugar cravings, making it easier to stick to a healthy diet.
5-HTP aids in fat reduction by suppressing appetite. The 5-HTP pill increases serotonin or melatonin, which contributes to the maintenance of a pleasant mood and sleeping habits.
Supplementation Facts
Per Serving %
- Vitamin B6 5mg
- 5-HTP 200mg
Pros
- Infused with vitamin B6, a catalyst for the conversion of 5-HTP to serotonin
- Naturally produced from seeds of the Griffonia plant
- Boosts serotonin levels to promote high-quality sleep
Cons
- May cause stomach pain
6. Natrol 5-HTP Time Release Tablets
5-HTP is an amino acid found naturally in plants that aids in the production of serotonin in the nervous system. Serotonin naturally calms your body and mind, making it easier to sleep. Natrol 5-HTP results in a more optimistic perspective and better hunger management when taken on a regular basis.
It’s a natural, drug-free vitamin that’s non-addictive and fully risk-free. Natrol is a vitamin, nutrient, and supplement company that helps individuals all over the globe improve their beauty, sleep, happiness, and health.
Supplementation Facts
Per serving %
- Calcium 32mg
- 5-HTP 100mg
Pros
- Tablets are 100% vegetarian
- Promotes a relaxed mood
- Helps maintain a positive outlook on life
- Enables production of serotonin
Cons
- Expensive
Precautions
Pregnancy and breast-feeding: There’s insufficient credible evidence to determine if 5-HTP is safe to use while pregnant or breastfeeding. To be on the safe side, avoid using it, or consult a medical professional.
Children: Taking 5-HTP by mouth in low doses may be safe for children. 5-HTP appears to be safe in children under the age of 12 at doses of up to 5 mg/kg daily for up to 3 years. Consult your child’s physician before beginning supplementation.
Surgery: 5-HTP can influence a brain chemical known as serotonin. Some medicines used during surgery can potentially affect serotonin. Taking 5-HTP before surgery may result in an excess of serotonin in the brain, which can induce dangerous adverse effects such as heart difficulties, shivering, and anxiety. As such, patients should discontinue taking 5-HTP as soon as possible prior to surgery.
5-HTP supplements are available at health food stores, on the internet, and in various pharmacy stores. Keep in mind that 5-HTP is not to be confused with 5-hydroxytryptamine (5-HT).
When purchasing this or any other supplement, always proceed with care. Supplements have not been safety tested, and because dietary supplements are generally unregulated, the composition of certain items may differ from what’s indicated on the product label. Also, the safety of supplements in pregnant women, nursing mothers, children, and individuals with medical problems or using drugs has not been demonstrated.
There’s not enough data to provide a recommended dose of 5-HTP. However, a dose of 150-800 mg daily can be commonly taken for 2-6 weeks to treat depression. The appropriate dose for you depends on different factors like your age, gender, and medical history. Speak to your healthcare provider to get better advice.
References:
- https://www.verywellmind.com/5-htp-5-hydroxytryptophan-88320#health-benefits
- https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201810/5-hydroxytryptophan-5-htp-anxiety
- https://www.medicalnewstoday.com/articles/best-5-htp-supplement#potential-benefits
- https://www.drugs.com/comments/5-hydroxytryptophan/
- https://www.nutrifactor.com.pk/products/nuroton?_pos=1&_sid=3ea28b129&_ss=r&gclid=Cj0KCQjw5oiMBhDtARIsAJi0qk1jlyMQg3oBEs0XnRm40D8T-187JJ4_euKYuTOdcGQirRv5PkHGLXgaAn5vEALw_wcB&variant=33935200419980
- https://www.healthline.com/nutrition/5-htp-benefits#TOC_TITLE_HDR_6
- https://www.natrol.com/store/natrol-5-htp-extra-strength-mood-stress-time-release-tablets
- https://www.everwellrx.com/health-s-upplements/the-big-three-5-htp-benefits/
- https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
