In this article, you'll learn what 5-HTP is good for, how it works, and what a 5-HTP deficiency can cause. We'll also tell you where you can buy 5-HTP.
Table of contents
1. What is 5-HTP?
Behind the cryptic term 5-HTP lies the name of a very special amino acid, namely 5-hydroxytryptophan . This is an amino acid naturally produced by your body and is an intermediate in the production of serotonin .
Along with dopamine , serotonin is one of the neurotransmitters that can influence your mood, which is why it is commonly referred to as the happiness hormone . This amino acid is an intermediate on the pathway to serotonin, which gives it a particularly important function in the human body.
The starting point of this production chain is L-tryptophan. L-tryptophan is the direct precursor of 5-HTP , which is ultimately converted into serotonin. L-tryptophan is found in only a few foods , such as eggs, fish, or poultry, and is also important for protein synthesis. Therefore, it is not uncommon for people, often vegans or vegetarians , to have an L-tryptophan deficiency .
The consequence of a deficiency in L-tryptophan is that 5-HTP cannot be produced , and the release of serotonin is disrupted . To prevent this, it is advisable to supplement your diet with L-tryptophan or 5-HTP, for example, as a dietary supplement.
Which of the two you ultimately choose is up to you. 5-HTP, as an intermediate, is closer to serotonin, but it doesn't make it more effective. Nevertheless, this is the reason why many people buy 5-HTP as a supplement.
A study from the University of Maryland further demonstrated the direct connection between 5-HTP and serotonin [1]. It shows that higher levels of the amino acid 5-HTP also mean higher levels of serotonin in the blood. 5-HTP is extracted from the seeds of the African black bean Griffonia simplicifolia, which contains up to 20% of the valuable amino acid.
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2. How does 5-HTP work? - 5-HTP for mood and sleep
5-HTP is known to many people and scientists for its positive effects on mood and well-being . A few studies, such as the one at the University of Queensland, have already proven this effect of the amino acid 5-HTP [2], but the EU has not yet confirmed this effect as generally valid.
If serotonin levels are too low, this can affect the brain, among other things. In your brain's control center, serotonin acts as a neurotransmitter, stimulating nerve cells. This is especially important for information processing and transmission in the brain. Serotonin essentially ensures that all information processes in the brain run smoothly.
And this is where another important factor comes into play: 5-HTP can also affect your sleep . The happiness hormone serotonin is converted into the sleep hormone melatonin in the evening , which makes you tired. If your serotonin levels are constant during the day, sufficient melatonin can be produced in the evening. Melatonin helps you fall asleep faster in the evening and thus generally contributes to more restful sleep.
To better understand how the different hormones are related and what role 5-HTP plays in this, the following illustration can help:
L-Tryptophan → 5-HTP → Serotonin → Melatonin
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3. How long should you take 5-HTP until you see results?
5-HTP is also so popular because it appears to be fast and effective . The reason for this is generally thought to be that the substance is already well advanced in the conversion process and thus relatively close to the next step, the production of serotonin in the brain.
To permanently increase serotonin levels in the brain, it is often said that 5-HTP must be taken over a longer period of time. Whether it is taken in the morning or evening is irrelevant, as long as it is taken regularly.
Experience has shown that 5-HTP is generally effective. Up to 70% of the 5-HTP taken can be absorbed by the body and enters the bloodstream.
4. Who can take 5-HTP and what are the side effects?
Experience reports have shown that 5-HTP supplementation is rarely tolerated . Mild nausea has been reported, especially at the beginning of use. Possible adverse effects after long-term use have not yet been sufficiently studied. In general, 5-HTP supplementation is suitable for most people. However, pregnant women should avoid taking 5-HTP. Caution is also advised if you are taking antidepressants . In such cases, taking 5-HTP must be discussed with a doctor.
5. Where can you buy 5-HTP?
In Germany , 5-HTP is generally available as a dietary supplement on the open market. Its precursor , L-tryptophan, is also available over the counter .
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6. Conclusion
5-HTP is an amino acid formed from L-tryptophan and involved in the production of serotonin. The amount of 5-HTP in your body is therefore linked to your serotonin levels. Up to 70% of the 5-HTP you ingest can be absorbed by your body.
7. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0011882/
[2] http://umm.edu/health/medical/altmed/supplement/5hydroxytryptophan-5htp
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