Because 5-hydroxytryptophan increases levels of serotonin in the brain, 5-HTP supplements may be helpful for conditions that could be related to low serotonin levels, such as sleep disorders. Research is lacking to confirm most purported benefits of 5-HTP supplements, including use for insomnia, according to MedlinePlus, a service of the National Library of Medicine. Consult a qualified health care provider before taking 5-HTP supplements.
5-HTP for Sleep
The body makes 5-HTP from the amino acid tryptophan, which you obtain from food, and then converts 5-HTP into the neurotransmitter serotonin. Increasing serotonin levels in the brain may have positive effects on sleep, notes the University of Maryland Medical Center. The medical center cites a study in which participants taking 5-HTP supplements fell asleep faster and experienced deeper sleep than participants taking a placebo.
Dosage
The recommended dosage of 5-HTP for boosting serotonin is 200 to 400 mg at night, according to the University of Maryland Medical Center. Ray Sahelian, a medical doctor who specializes in natural supplements, suggests a much smaller dose of 50 mg for sleep, as higher doses may cause greater alertness rather than relaxation or sleepiness. Not everyone experiences consistent results in sleep improvement when taking 5-HTP, according to Sahelian. The University of Maryland Medical Center cautions that 5-HTP may take up to 12 weeks to be fully effective.
Timing
The best time to take 5-HTP varies with each person, but for sleep, the recommended time is in the evening, advises Sahelian. If you decide to take 5-HTP in the morning, use a dose of less than 50 mg as it could make you sleepy during the day. Taking 5-HTP during the daytime may be useful for depression, anxiety or appetite control rather than for sleep, unless you need to sleep during the day. For better absorption, take 5-HTP on an empty stomach.
Considerations
Although 5-HTP is promoted as beneficial for insomnia, available evidence is insufficient to rate its effectiveness for this purpose, according to MedlinePlus. In addition, 5-HTP supplements have been connected with a small number of cases of eosinophilia myalgia syndrome, which could have been caused by a contaminant in the product. If you decide to try 5-HTP for insomnia, only buy the supplements from reputable companies. More common side effects include heartburn, stomach pain, gas, nausea and diarrhea.
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