5-HTP: A Beginner's Guide

Natural supplements are becoming increasingly popular for their potential range of wellness benefits. One prime example of this is 5-HTP, a plant-derived precursor to serotonin with unique effects. This article covers everything you need to know about 5-HTP, including what it is, its potential range of wellness benefits, and the main factors to consider before you add 5-HTP to your daily routine. 

What is 5-HTP?

5-HTP, which is short for 5 Hydroxytryptophan, is a natural precursor to the neurotransmitter dubbed the ‘happiness hormone’, called serotonin. It is a naturally occurring compound that the body makes from the amino acid tryptophan, which we get from food. When in the form of a supplement, 5-HTP is typically sourced from the seeds of the Griffonia simplicifolia plant, as it is not present in any food products. 

5-HTP’s potential to improve mood, boost sleep quality, and provide soothing effects make it a popular option among the health conscious. These desirable effects are believed to be a result of 5-HTP’s influence on the production of serotonin. Proper serotonin levels play a key role in regulating mood and other important functions like appetite and sleep. Therefore, more and more people are turning to 5-HTP to support their health and wellbeing. 

What are 5-HTP's potential benefits?

5-HTP has a range of possible benefits which can have a positive effect on both physical and mental health. However, as research is quite limited, more studies are necessary to comprehensively understand its full potential. 

Sleep support

Sleep support is a common reason why people take 5-HTP supplements. This is because it can serve as an aid for developing and maintaining a healthy sleep routine. After 5-HTP becomes serotonin it can then be converted into melatonin. This is referred to as the ‘sleep hormone’ in the same way that serotonin is considered the ‘happiness hormone’. Melatonin plays an integral part in achieving high quality sleep by releasing at high levels at night and lower levels as the morning approaches, thus forming a healthy cycle. 

Appetite management

This unique supplement also has potential benefits that relate to its effect on appetite. Some studies have found that 5-HTP may counteract hormones that cause hunger. This can then increase feelings of fullness. The result is a reduction in excessive eating and the ability to form healthier eating habits. This can be particularly helpful for those looking to lose weight, making the process easier to sustain. 

Mood and mental wellbeing support

Unfortunately, experts don’t know with certainty what causes common mental health issues, such as depression and anxiety. What we do know, however, is that the most popular theory involves a chemical imbalance in the brain. In particular, this imbalance is typically identified as lower than optimal levels of serotonin. While the findings are mixed from studies on this theory, the most common treatments for these conditions are focused on increasing serotonin levels with SSRI drugs. So, in theory, taking a supplement that can help boost serotonin may have a positive impact on mental health related symptoms while improving overall mood.

Key factors to consider before taking 5-HTP 

As with any supplement you want to add to your routine, there are some key factors to consider before taking 5-HTP which can help you ensure it will be safe and beneficial. Here are some examples:

Medication interactions

First of all, it’s vitally important to consider whether 5-HTP will interact with any medications you take. If you take medication for a mental health condition, such as tricyclic antidepressants or SSRIs, this is a particularly crucial consideration. So, if you’re taking any type of medication that impacts your serotonin levels, make sure to consult your pharmacist or doctor before taking 5-HTP. They will be able to advise the best course of action based on your medications, specific dose, and other factors of your medical history. 

While boosting serotonin can be beneficial, boosting it too much with various medications and supplements at the same time can cause a condition called serotonin syndrome. While this condition is rare, it can become serious. Therefore, it’s safest to take steps to prevent it if there is any risk of it occurring. This is why following the advice of healthcare providers when considering 5-HTP as a new addition to your routine that already includes medications is key to your safety. 

Dose

The optimal dose of 5-HTP is not an exact science as it is unique to each individual. However, we generally recommend taking one 400mg capsule once per day with food and water. However, another dose may end up being more suitable for you. This is because certain ailments may call for lower or higher doses than others.

As mentioned above, the key is to follow the advice of your doctor or pharmacist. If they advise you to take a specific dose that does not match our 400mg recommendation, it’s important to follow their guidance. They are making their judgement based on your specific situation, including medications, conditions, and medical history, meaning their guidance is tailored to you and will therefore be the safest route. If you don’t take medications or have conditions that require extra considerations around 5-HTP, it’s unlikely a doctor will dispute our dosing guidance, but we still recommend consulting them anyway. 

How long effects take to become noticeable

While 5-HTP boasts some impressive potential benefits, it’s rare that they occur instantly. One to 12 weeks is the timeframe within which people start to notice the benefits of this supplement. While it may be frustrating at first, it’s important to be consistent, continue following the advice of your healthcare providers, and avoid increasing your dose in an effort to speed up the benefits (unless you are advised otherwise by a healthcare professional).

Why does YrHealth’s 5-HTP supplement contain additional ingredients?

At YrHealth, our aim is always to make our supplements as comprehensively beneficial as possible. We achieve this by expertly formulating our products with blends of synergistic ingredients. In our 5-HTP supplement, you will also find L-tryptophan, lemon balm, and chamomile. L-tryptophan is an amino acid that, like 5-HTP, plays a role in the synthesis of serotonin. Lemon balm and chamomile are both natural, calming, and soothing ingredients, making them a perfect additions to this blend. These additional ingredients provide you with a supplement that offers more well rounded and holistic benefits. 

Key takeaways

Here are the main points to take away about 5-HTP:

• 5-HTP is a natural supplement derived from plant seeds.

• It is serotonin’s natural precursor.

• Serotonin plays a role in the regulation of mood, appetite, sleep, and other key bodily functions.

• 5-HTP is increasingly popular due to its potential benefits, including improved sleep duration and quality, appetite management, and mental health support.

• 5-HTP has the potential to interact with certain medications, especially those used to treat anxiety and depression. 

• We advise speaking to your doctor or pharmacist about medication interactions and dose guidance before adding 5-HTP to your daily routine.

• At YrHealth, we have included extra ingredients (L-tryptophan, chamomile, and lemon balm) to make this supplement more holistically beneficial and calming than other 5-HTP products on the market.