When it comes to keeping healthy, whether it be hitting your next PB, smashing your lifting target, or even socialising with friends, mood and sleep are essential. A healthy amount of sleep allows for improved cognitive function (and in turn mood), greater immunity and increased support for physical health.
While we have previously mentioned the sleep cycle and steps you can take to improve this, you might have recently heard the noise around 5-HTP and how this amino acid can reduce pain, anxiety and improve serotonin levels.
But let’s take a step back, just what is 5-HTP? How can it improve your mood as well as sleep and how can you integrate it into your diet?
What is 5-HTP?
So, what exactly is 5-HTP?
5-Hydroxytrtophan (or 5-HTP, for short), is a naturally occurring chemical that your body creates by breaking down the amino acid Tryptophan. This is then converted into a chemical “messenger” called serotonin, the hormone responsible for stabilising and boosting your mood.
It’s the happy hormone, if you will.
According to studies, serotonin helps regulate mood and improve long term memory, while reducing the symptoms of depression, anxiety and insomnia.
It’s important to note however, that 5-HTP cannot be found in the everyday foods we eat. As well as being produced in the body, it is typically extracted from the seeds of the African Griffonia plant. Additionally, once only available by prescription, 5-HTP can now be found in many health and wellness supplementations like The Relax Capsules.
What is 5-HTP used for?
Given that 5-HTP has such an impact on the increased production of the ‘feel good’ serotonin levels, supplements containing the chemical are most effective when supporting the treatment of low serotonin conditions like depression and anxiety alongside other forms of treatment like talking therapies.
But what about the benefits of 5-HTP supplements for your sleep?
Well, some of the serotonin is actually converted by the body into something called melatonin – the chemical that helps regulate the sleep-wake cycle. This leads us on pretty nicely to our next point, actually.
Can 5-HTP help you sleep?
Absolutely! 5-HTP is used for sleep as it’s hugely beneficial in regulating your circadian rhythm (aka your sleeping patterns). This is because our levels of melatonin (as we just mentioned) are increased by this amino acid, and melatonin is extremely influential in promoting sleep (and good quality sleep, at that).
One recent study within the Clinical Nutrition Journal observed the impact of 5-HTP supplementation for 30 adults and observed a favourable impact on sleep quality and found that the benefits were “more prominently observed in poor sleepers”.
Amazingly, 5-HTP has also been proven to significantly reduce night terrors. In a study published in the European Journal of Paediatrics, it was found that 83% of the children with sleep terrors left the assessment entirely sleep terror free after integrating 5-HTP treatment into their routine.
Whether you use 5-HTP for sleep, boosting your mood or otherwise, the benefits of the naturally occurring amino acid are huge.
Six 5-HTP benefits you might not know
- Promotes feelings of fullness that can assist with weight loss
- Boosts your mood
- Helps fight symptoms of depression
- Improves symptoms of fibromyalgia
- Reduces the effects of migraines
- Enhances melatonin production
Are there any side effects of 5-HTP?
As with everything you consume, if you take 5-HTP improperly, or are perhaps ingesting too much of the amino acids, you may in rare instances experience some side effects. Noted side effects of 5-HTP include the below:
- Heartburn
- Nausea
- Drowsiness
- Diarrhoea
- Sexual problems
*If you are currently taking any prescription medication such as antidepressants, it’s important to consult a medical professional before supplementing to avoid any potential interactions.
Is it good to take 5-HTP everyday?
Given that 5-HTP supplements are rapidly absorbed by the body, it is recommended to take 5-HTP supplementations on a daily basis to ensure that you are maintaining stable levels of the compound in your body.
As a result of the risk issues, we also advise that you stick to taking the recommended daily dose of up to 400mg of 5-HTP daily.
Is it better to take 5-HTP in the morning or at night?
Given the increased drowsiness that can occur as a result of melatonin, it’s best to take 5-HTP supplementations such as The Relax Capsules late in the day, perhaps before you go to bed. This ensures that you are not at risk of feeling tired throughout the day and you can reap the mood benefits of 5-HTP.
Is 5-HTP a better alternative to antidepressants?
While everyone is different and one solution might work better for an individual than another, 5-HTP supplementations such as The Relax Capsules are objectively a great alternative to other serotonin-boosting prescriptions. They offer an effective natural alternative to smart drugs like SSRIs that can sometimes have unwanted and unpleasant side effects.
5-HTP for weight loss
There’s been research into 5-HTP benefits and the effectiveness of the compound in treating depression and insomnia, as well as its effect on weight management.
One study published in the Journal of Eating and Weight Disorders discovered that women involved in the study who took 5-HTP supplementations reported feeling a greater feeling of ‘fullness’ after eating, which led to an overall decrease in their food intake (and inevitably, greater weight loss due to their calorie deficit).
In terms of treating anxiety with 5-HTP, research published in the Psychiatry Research Journal in 2002 identified that taking 5-HTP supplements reduced feelings of anxiety and panic in participants.
Summary
Overall, if you’re struggling with depression, anxiety, low mood and weight management, test out 5-HTP supplements like The Relax Capsules. Struggling with the symptoms of these issues can have a hugely detrimental effect on your overall health and wellbeing, so making sure that you are addressing them to ensure your performance is in tip-top shape, both mentally and physically.
Mental health resources
If you’re struggling with feelings of depression and anxiety, there are a great number of resources out there to help you, including the below:
At Innermost, we are always trying to enhance our community’s (and our own) understanding of mental health. Check out our article with Katie Strang, a mental health professional, who gives us tips about opening up and talking about our mental health.
If you, or someone you know is suffering, it’s always important to talk to a professional, too.
References
- Bruni, O., Ferri, R., Miano, S. et al. (2004). L -5-Hydroxytryptophan treatment of sleep terrors in children. Eur J Pediatr 163, 402–407. Click here.
- Rondanelli, M., Opizzi, A., Faliva, M., Bucci, M., & Perna, S. (2012). Relationship between the absorption of 5-hydroxytryptophan from an integrated diet, by means of Griffonia simplicifolia extract, and the effect on satiety in overweight females after oral spray administration. Eating and weight disorders : EWD, 17(1), e22–e28. Click here.
- Schruers, K., van Diest, R., Overbeek, T., & Griez, E. (2002). Acute L-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients. Psychiatry research, 113(3), 237-243. Click here.
- Bamalan, A., Moore, M., and Khalili, Y. (2023). Physiology, Serotonin. National Library of Medicine. Click here.
- Sutanto, C., Xia, X., Heng., C. (2024). The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition., 43(3) – 593-602. Click here.
- Caragea, E., Alexa, E., Balta, A. The Involvement of Serotonin in the Obesity Pathway-A Last Decade Systematic Review of the Literature. National Library of medicine. 26(7). Click here.
