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The Benefits And Uses Of 5-HTP

2nd September 2021

Health Nutrition

2nd September 2021

By Beth Shelper

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.
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Fibre

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They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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