How 5-HTP Can Improve Sleep and Reduce Stress

Step into a world where mood, sleep and appetite aren’t just daily challenges but pieces of a puzzle connected by a common thread: serotonin. This widely-known neurotransmitter, believed to play a pivotal role in mental and physical well-being, can sway the tides of our health.

Ever wondered how to elevate those serotonin levels?

Enter 5-hydroxytryptophan (5-HTP). Unveiled from the depths of Griffonia simplicifolia in 1958, 5-HTP has emerged as a powerhouse amino acid that jumpstarts the serotonin production line in your body. What began as a remedy for nausea now takes center stage in addressing conditions like depression, anxiety, migraines and even fibromyalgia. But you might be wondering, “How does this magic molecule work its wonders?”

How 5-HTP Works

1. The brain converts tryptophan into 5-hydroxytryptophan and it’s used to make both serotonin and melatonin, another important neurotransmitter.

2. This molecule travels from your bloodstream through your brain barrier and into your brain cells (neurons).

3. Inside the neuron, an enzyme called tryptophan hydroxylase 2 (TPH2) converts 5-HTP into serotonin.

The Benefits of 5-HTP

Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, as well as other health problems.¹

This is why finding ways to increase your serotonin production has become a popular topic.

1. Serotonin reduces stress and helps manage anxiety and depression.
   Supplementing with 5-HTP can decrease stress, depression and anxiety. However, this may not be true for everyone.³
2. It increases satiety.
   Studies show that 5-HTP can promote weight loss by improving satiety and reducing appetite. Without that urge to eat, a person naturally consumes fewer calories.²
3. It also improves sleep quality.
   5-HTP produces serotonin, which is converted into the hormone melatonin. Melatonin regulates sleep.

Supplementing 5-HTP

For anyone looking to start supplementing with 5-HTP, the recommended doses are 300-500mg daily taken in 100-200mg doses. I take 100mg for a mood boost and 200mg before bed to enhance sleep quality. It’s great to stack it with other serotonin ingredients like Zembrin and Saffron.

There are many potential benefits to supplementing with 5-HTP. However, please consult your healthcare practitioner before starting anything new.

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Sources:

1. Walle, Gavin Van De. “5 Science-Based Benefits of 5-HTP (plus Dosage and Side Effects).” Healthline, Healthline Media, 21 May 2018, https://www.healthline.com/nutrition/5-htp-benefits.
2. “What Is 5-HTP? Benefits, History, and Science of Griffonia Seed Extract.” Feel, https://wearefeel.com/blogs/learn/what-is-5htp.
3. Levy, Jillian. “The Supplement That Benefits Mood, Sleep, Satiety & More.” Dr. Axe, 30 July 2022, https://draxe.com/nutrition/5-htp/.