5-HTP and melatonin do not have very much in common. 5-HTP is made from an amino acid and converted into a neurotransmitter, and melatonin is a hormone secreted by a gland deep inside the brain. Melatonin helps regulate sleep, and 5-HTP is studied more for its role in helping clinical depression. One study did look at 5-HTP for insomnia, but it required high dosages and three months to take effect. If you are looking for something to help you sleep, melatonin is the better choice. As always, when considering supplements, ask your doctor before taking either of these nutrients.
5-HTP Uses
5-hydroxytryptophan, or 5-HTP, is a chemical your body makes from the essential amino acid tryptophan. Your body then takes 5-HTP and converts it into the mood elevating neurotransmitter serotonin. For this reason, 5-HTP studies have focused on diseases that have chronically low serotonin levels. Small studies indicate that it is as effective as antidepressants in treating clinical depression, but larger studies are needed to know for sure. Studies into 5-HTP and obesity were promising, and participants lost more weight with the supplement than with a placebo. However, the doses were high and caused side effects. Other uses of this nutrient are for fibromyalgia, insomnia and migraines.
5-HTP Dosages and Safety
The standard dose of 5-HTP is 50 mg one to three times per day, according to the University of Maryland Medical Center, but studies have used higher doses. However, higher doses can cause toxicity, and you should not use this supplement at higher doses without the supervision of a physician. High doses can cause brain and liver toxicity, as well as a condition known as eosinophilic myalgia syndrome. Other side effects of 5-HTP include nausea, heartburn and gas. You can also experience serotonin syndrome, which has symptoms of rapid heart rate, mood changes, hot flashes and possible coma, if taken with other antidepressants.
Melatonin Uses
Melatonin's primary use is for insomnia. The pineal gland in the brain secretes this hormone to help control the body's sleep-wake cycles. For this reason, people have taken it to help with insomnia, jet lag and shift work. Studies have shown that it does help people sleep better, but researchers are not sure why. Some also think that it might relate to the aging process because children tend to have high levels of melatonin. Other uses for this nutrient include withdrawal from benzodiazepines, breast cancer and attention deficit disorder.
Melatonin Dosages and Safety
It takes some experimentation to get the right dosage of melatonin. Take 1 mg to 3 mg one hour before bedtime for insomnia, although 0.1 mg to 0.3 mg can make your sleep better, according to the University of Maryland Medical Center. However, if this dose does not work, increase it to 5 mg to 6 mg one hour before bedtime. For jet lag, taking 0.5 mg to 5 mg one hour prior to the time you want to sleep at the destination is a good strategy. You can also take 1 mg to 5 mg one hour before bedtime for two days before you leave, then for two to three days at your destination. Side effects of melatonin include day time drowsiness, vivid dreams and stomach cramps.
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