5-HTP

How You May Benefit:

Improve sleep
Improve the duration and quality of sleep
Elevate mood and well-being
Alleviate depression and anxiety caused by stress
Suppress appetite
Curb cravings for sweets, which can be helpful for weight loss

Overview

5-HTP is a precursor to serotonin, the neurotransmitter that signals our brains to feel happy and content. (The wildly popular Prozac also works by increasing serotonin levels.) 5-HTP is thus used to induce quality sleep and fight depression. Additionally, it may help curb cravings for sweets, which could be very helpful for those trying to lose weight.

The Full Story

Usage

Amount: Reported beneficial dosages range from 50 to 300 mg per day, 1 to 3 times daily. Fifty milligrams is the common single dose and the recommended place to start seeking the lowest amount effective for you.

Timing: For appetite suppression, 5-HTP should be supplemented 20 minutes before meals.

For improving sleep, it is best to take 5-HTP 30 minutes before bed.

For relieving depression, it may be best to take 5-HTP in three divided doses throughout the day, prior to meals.

5-HTP's ability to promote deep, restful sleep may prove to be the most important benefit for athletes as we all know that sleep is essential to the recovery of our bodies and for a sharp, focused mind. Athletes may also find that 5-HTP allows them to relax and release stress—as a result of increased serotonin levels.

There is no question that low serotonin levels can illicit cravings for high-sugar foods, but whether 5-HTP can or should be considered as a key part of a weight-loss strategy is still up for debate.

Safety Information

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Birdsall, T.C., "5-Hydroxytryptophan: A Clinically-Effective Serotonin Precursor," Altern Med Rev 3.4 (1998) : 271-80.

Byerley, W.F., et al., "5-Hydroxytryptophan: A Review of its Antidepressant Efficacy and Adverse Effects," J Clin Psychopharmacol 7.3 (1987) : 127-37.

Ceci, F., et al., "The Effects of Oral 5-Hydroxytryptophan Administration on Feeding Behavior in Obese Adult Female Subjects," J Neural Transm 76.2 (1989) : 109-17.

Nicolodi, M., and Sicuteri, F., "L-5-Hydroxytryptophan Can Prevent Nociceptive Disorders in Man," Adv Exp Med Biol 467 (1999) : 177-82.

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