5-HTP – an aid in reducing stress and improving sleep
5-HTP (5-hydroxytryptophan) is a natural amino acid, an intermediate in the synthesis of the neurotransmitter serotonin and the hormone melatonin (mskcc.org). In the body, 5-HTP is formed from the essential amino acid tryptophan and is further converted into serotonin – a brain chemical that affects mood, stress, appetite, and sleep. In dietary supplements, 5-HTP is most often obtained from the seeds of the African plant Griffonia simplicifolia, which contains it in high amounts. Let us examine how exactly 5-HTP works in the body and what modern scientific research says about its effects on stress, sleep, anxiety, and overeating.
How 5-HTP works in the body: biochemical mechanism
Biosynthesis of serotonin: The synthesis of serotonin in the body begins with the amino acid tryptophan.
- First, tryptophan is hydroxylated by the enzyme tryptophan hydroxylase (TPH), forming 5-hydroxytryptophan (5-HTP).
- Next, 5-HTP is decarboxylated by the enzyme aromatic L-amino acid decarboxylase (AADC), resulting in serotonin (5-HT).
(5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology).
Interestingly, 5-HTP easily crosses the blood-brain barrier and is quickly converted into serotonin in the brain. This gives it an advantage over tryptophan:
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the key (“rate-limiting”) step of synthesis — hydroxylation involving TPH — is slow and depends on many factors;
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TPH can be inhibited under conditions of vitamin B6 deficiency, magnesium deficiency, insulin resistance, or chronic stress;
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thus, tryptophan intake does not always effectively increase serotonin levels, whereas 5-HTP bypasses this bottleneck and acts as a direct precursor of serotonin.
Physiological consequences of increased serotonin
- Improved mood and reduced stress — serotonin is known as the “neurotransmitter of good mood.”
- Regulation of sleep — in the pineal gland, serotonin is converted into melatonin, the hormone of circadian rhythms.
- Appetite control — serotonin is involved in the sensation of satiety.
Thus, 5-HTP increases the production of serotonin (and indirectly melatonin), which explains its potential influence on mood, sleep, anxiety levels, and eating behavior (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology).
Reduction of stress and anxiety
An increase in serotonin levels is traditionally associated with a calming, anxiolytic (anti-anxiety) effect. Research shows that the relaxation properties of 5-HTP are indeed due to the activation of serotonin pathways in the brain (mskcc.org). In other words, 5-HTP may reduce the feeling of nervous tension, promoting psycho-emotional relaxation.
A number of small clinical trials have yielded encouraging results:
- in patients with panic disorder, the addition of 5-HTP reduced the number of panic attacks and subjective anxiety compared to placebo (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology).
These data are consistent with the fact that the brain’s serotonin pathways are involved in the regulation of stress and anxiety.
At the same time, the review by Sloan Kettering Cancer Center emphasizes that:
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most clinical trials of 5-HTP had small sample sizes,
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the results remain mixed,
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larger studies are needed to confirm effectiveness.
Thus, 5-HTP is not a panacea for anxiety disorders, but biochemically and practically it may have a mitigating effect due to increasing serotonin levels.
Improvement of sleep quality
♦ Serotonin and melatonin play a key role in regulating the sleep–wake cycle. Therefore, it is logical that 5-HTP is considered a means of normalizing sleep. An increase in serotonin levels in the brain in the evening stimulates the synthesis of melatonin — the “sleep” hormone that signals the body it is time to rest (5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology).
♦ Several studies confirm the positive effect of 5-HTP on various aspects of sleep. For example, in healthy volunteers, taking 5-HTP significantly increased the proportion of rapid eye movement (REM) sleep compared to placebo (Effects of 5-hydroxytryptophan on the sleep of normal human subjectsEffets du 5-hydroxytryptophane sur le sommeil de sujets normaux). This may indicate deeper and better-quality sleep, although excessive prolongation of the REM phase is not always beneficial — a balance of sleep phases is required.
♦ Interesting results were obtained regarding sleep disorders in children: in one study, 5-HTP intake successfully reduced the frequency of night terrors (episodes of nocturnal fear) in children and provided long-term improvement in sleep (L -5-Hydroxytryptophan treatment of sleep terrors in children).
♦ A recent clinical study conducted in 2024 in Singapore confirmed the potential of 5-HTP in elderly people with insomnia. Over 12 weeks, participants received 5-HTP supplementation, and as a result, they experienced a statistically significant improvement in sleep quality. The greatest effect was observed in individuals with baseline difficulties falling asleep, while in those who slept relatively well, the changes were minimal (NUS study finds 5-HTP enhances sleep quality and gut health in older adults). The authors of the study note that 5-HTP increases the levels of neurotransmitters that regulate the sleep–wake cycle, thereby promoting faster sleep onset and more stable sleep.
Thus, 5-HTP may be a useful alternative for people with insomnia or shallow sleep, potentially safer than pharmacological sleeping pills (which often have side effects such as daytime drowsiness, digestive disorders, etc.).
Impact on appetite and overeating
Serotonin is known to reduce feelings of hunger and cravings for food, especially carbohydrates. You may have noticed that during a good mood or while taking antidepressants, appetite can decrease — this is one of the effects of serotonin. Since 5-HTP increases serotonin levels, it has been tested as a tool against overeating and for weight loss. The results of initial studies look promising. In small experiments, it was shown that taking 5-HTP suppresses appetite, resulting in people consuming fewer calories and losing weight. In one of these studies, participants who took 5-HTP reported a rapid onset of satiety and reduced carbohydrate intake compared to those who received a placebo (Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan).
It has also been reported that 5-HTP significantly reduced body mass index (BMI) specifically due to the effect of early satiety (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). Interestingly, an experiment was conducted in Italy using 5-HTP in the form of a sublingual spray for overweight women: adding this supplement helped improve appetite control and reduce the number of overeating episodes.
Overall, scientific data suggest that 5-HTP can indeed influence the hunger center, reducing appetite and helping to avoid overeating. However, once again, all these conclusions are based on relatively small and short-term studies. So far, 5-HTP is not an approved treatment for obesity or eating disorders, but it is sometimes recommended as an adjunct for excessive appetite (for example, during dieting). Larger studies are needed to evaluate the long-term effectiveness and safety of 5-HTP for weight control.
Read also: Auricularia Auricula (Judas’s ear) in the Fight Against Excess Weight
Side effects and precautions
Despite the natural origin of 5-HTP, it should be remembered that this is a biologically active substance that affects neurotransmitter levels. Like any supplement or medication, 5-HTP can cause side effects. Most often, users complain of digestive disorders — nausea, heartburn, stomach discomfort, or diarrhea. These symptoms are usually dose-dependent: at higher doses (over ~100 mg per day), gastrointestinal side effects occur more frequently (5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology).
Less common reactions include headache, dizziness, rapid heartbeat, or insomnia (paradoxically, sometimes an increase in serotonin can worsen falling asleep, especially if 5-HTP is taken at the wrong time of day). Most of these effects are mild and subside when the dose is reduced or the supplement is discontinued.
Much more serious are the risks associated with an excessive increase in serotonin levels. Serotonin syndrome is a dangerous condition that can occur with an excess of serotonin in the central nervous system. It is characterized by agitation, confusion, high blood pressure, tachycardia, elevated body temperature, muscle spasms, and can be life-threatening. Theoretically, 5-HTP alone rarely leads to serotonin syndrome, but if combined with other agents that increase serotonin (for example, antidepressants of the SSRI, MAOI, or tricyclic classes, as well as preparations such as St. John’s wort), the risk rises sharply.
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This information is for educational purposes only and is not medical advice. Always consult your doctor before taking any supplements.
Frequently Asked Questions about 5-HTP
❓ What is 5-HTP and where is it derived from?
5-HTP (5-hydroxytryptophan) is an amino acid that is converted into serotonin in the body. In supplements, it is most often derived from the seeds of the plant Griffonia simplicifolia.
❓ How is 5-HTP different from tryptophan?
Tryptophan must go through a complex hydroxylation step that depends on enzymes and vitamins. 5-HTP bypasses this step and is more quickly converted into serotonin in the brain.
❓ Does 5-HTP help with insomnia?
Yes, 5-HTP increases serotonin levels, from which melatonin is synthesized. This may improve sleep quality and speed up falling asleep.
❓ Can 5-HTP help with weight loss?
Studies show that 5-HTP reduces appetite and cravings for carbohydrates, helping to avoid overeating.
❓ What are the side effects of 5-HTP?
The most common are digestive disorders, headache, and dizziness. When combined with antidepressants, a dangerous serotonin syndrome may occur.
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