5-hydroxytryptophan, also known as 5-HTP, is a chemical your body creates from the essential amino acid tryptophan. Tryptophan is turned into 5-HTP and then into the neurotransmitting chemical serotonin. When you take 5-HTP as a dietary supplement, serotonin levels in your brain are boosted. Increased serotonin levels can make you feel calmer. Consult your doctor before starting to take 5-HTP as it can interact with certain prescription medications.
Supplements
Tryptophan is present in foods including turkey, milk, potatoes, chicken, pumpkin, collard greens, turnip and sunflower seeds. However, increasing your tryptophan consumption does not typically lead to an increase in the 5-HTP your body produces. 5-HTP as a dietary supplement is made from the seeds of the African plant Griffonia simplicifolia. 5-HTP is also sometimes included in more general herbal supplements and multivitamins. A typical recommended dosage of 5-HTP supplement is 50 to 150 mg daily. High doses of 5-HTP can be toxic.
Calming Effects
In some cases, 5-HTP has a calming effect due to its increasing your brain's serotonin levels. According to the University of Maryland Medical Center, 5-HTP supplementation can reduce symptoms of anxiety associated with fibromyalgia. Low serotonin levels are common in patients with fibromyalgia, and 5-HTP supplementation was also found to reduce overall pain and fatigue symptoms of fibromyalgia. Taking between 200 and 400 mg of 5-HTP before bedtime may have a calming effect, helping you to go to sleep more quickly and sleep more deeply.
Warnings
5-HTP may cause mild side effects, including heartburn, nausea, a sensation of fullness or flatulence. Tryptophan supplements have, in rare cases, been associated with toxicity of the brain or liver, or with the disorder eosinophilic myalgia syndrome (EMS). The FDA banned the sale of tryptophan supplements due to the risk of EMS. The online medical encyclopedia MedLine Plus advises that nobody should use 5-HTP until more is known about the safety of this supplement.
Uses
MedLine Plus reports that 5-HTP is commonly used to alleviate symptoms associated with depression, anxiety, tension headaches, binge-eating behaviors, premenstrual syndrome and attention deficit-hyperactivity disorder (ADHD). In each of these cases, the calming or soothing effects of 5-HTP are key to reducing symptoms. Generally, 5-HTP supplements are not suitable if you are taking antidepressants, have liver disease or are pregnant or breastfeeding. If you have diabetes or high blood pressure, you should consult your doctor before taking 5-HTP.
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