What Is 5-HTP? 5 Benefits You Should Know

Author's Bio: Katie Bailey, MS, RD, LD, FNC

Did you know that a simple seed extract might be able to make you feel calmer, happier, and even less bloated?

It's called 5-HTP, and your body uses it to make serotonin one of your most important brain chemicals. Up to 95% of the serotonin that we have is actually produced in the gut, not the brain, which means that 5-HTP doesn't only help with mood or anxiety, it also plays a role in digestion, sleep and appetite too. In fact, in some studies, a 5-HTP has been shown to be just as effective as some prescription antidepressants in managing symptoms of depression without the same side effects.

So let's break down how it works.

What Is 5-HTP and How Does It Work?

5-HTP stands for five hydroxy tryptophan, and it's a naturally occurring compound that is made from the amino acid tryptophan. We get tryptophan from foods like Turkey, eggs, and cheese, but here's the key. 5-HTP is actually the direct building block for serotonin, which is our neurotransmitter that influences mood, sleep, appetite, and digestion. Unlike serotonin itself, 5-HTP can actually cross the blood brain in barrier and help to naturally boost serotonin levels in our nervous system.

5-HTP for Anxiety Relief

One of the most well-known benefits of 5-HTP is its ability to manage anxiety. Low serotonin levels are associated with generalized anxiety, social anxiety, as well as panic attacks. Serotonin helps to regulate your body's stress response as well as calm and overactive brain signal. And because 5-HTP supports serotonin production, 5-HTP has been shown to decrease symptoms of anxiety. Unlike prescription medications, 5-HTP doesn't numb your emotions. It helps support the neurochemistry that can help you regulate it. Next, I'm going to go over four other benefits.

But first, I'm Katie Bailey, I'm a registered dietitian at Flusso Nutrients where we provide supplement education and professional quality supplement options for you to make the world of nutrition supplements a little bit easier to navigate. As always, be sure to check with your main nutrition literate healthcare provider before starting anything new. As we can't know your full medical history to provide a personalized recommendation.

So without further ado, let's jump into today's topic.

[Video Transcript Below + Supplement Links Discussed In Video]

5-HTP for Deep Restorative Sleep

The second benefit I want to talk about today is that it promotes deep restorative sleep. So if you're someone that can't shut their brain off at night, 5-HTP might be able to help. Serotonin plays a key role in producing melatonin, which is our hormone that tells our body it's time to go to sleep. Taking 5-HTP a couple hours before we go to bed can help to smooth the transition into deep restorative sleep. In small clinical trials, 5-HTP shortened the time it took to fall asleep, as well as reduced the nighttime awakenings, especially in people with chronic stress, chronic insomnia and menopause.

5-HTP and Depression Support

One of the most researched uses of 5-HTP or benefits is for managing mild to moderate depression. In fact, some studies, like I mentioned before, have shown that 5-HTP can be as effective as some prescription antidepressants by boosting serotonin production at its source.

5-HTP may help with low motivation, sadness or hopelessness, irritability and mood swings and low energy and fatigue. Now, it's important to note that you should never take 5-HTP at the same time as prescription antidepressants because that can lead to too much serotonin or serotonin syndrome, which can be dangerous.

5-HTP for Headaches and Migraines

The next benefit I want to talk about is that it may help to reduce headaches and migraines. So serotonin imbalances are a major trigger for migraine attacks as well as certain types of chronic headaches. 5-HTP has been shown in clinical trials to help to decrease the frequency as well as the severity of migraines likely by stabilizing blood vessel dilation as well as improving serotonin signaling in the brain.

5-HTP and Gut-Brain Connection

The last benefit is that it can support our gut brain access as well as gut motility. So 95% of the body's serotonin is produced in the gut where it helps to regulate our intestinal motility. So how food moves through the GI tract, it impacts our gut microbiome, and it also affects how our nervous system responds to digestive stress. Low serotonin has been linked to IBS with constipation or diarrhea, slow motility or gastroparesis. The gut, gut-brain access dysfunction, as well as stress triggered digestive flares. So by improving serotonin signaling 5-HTP can help to promote better bowel movements and reduce digestive symptoms that flare with stress, especially when paired with overall gut support.

So how do you take 5-HTP and are there any precautions to be aware of?

Most 5-HTP supplements come in capsule form, usually between 50 to 200 milligrams per day, and you always want to start at a low dose and increase as tolerated or if needed, and just kind of pay attention to how your body responds to that. Even though 5-HTP is natural, it's not for everybody and you need to determine if you tolerate it fine.

The first thing to be aware of, like I mentioned before, is you should not be taking 5-HTP when you're on an antidepressant or any other medications that affect serotonin because this can lead to a dangerous condition called serotonin syndrome. Some people may also experience mild digestive upset, nausea and some drowsiness, but usually if they start at a lower dose, they can mitigate that. And finally, if you have any health conditions already or if you're currently taking medications.

Final Thoughts on 5-HTP

As always, be sure to check with your healthcare provider before starting any other supplements. So if you're struggling with low mood anxiety, migraines, poor sleep, or gut issues, and you're wanting a natural root cause approach, try 5-HTP and see what happens. So remember, no supplement works in isolation. It's important that you address the full picture. That's when real healing happens. So things like gut health, blood sugar, balance imbalances, nutrient deficiencies, and nervous system regulation.

So if you're interested in trying 5-HTP, I will have a few quality options linked below. That's it for today's video. If you liked this video, please hit the like button and subscribe for more nutrition videos. Let us know in the comments if you've ever tried 5-HTP or if you have any questions. If you're interested in working with our clinic, you can click the link here to schedule an appointment. We do take insurance. You can find more information about that on our website.

Thank you for watching. I'll see you next time. Bye.

Check out the high-quality supplements we discussed in this video - links below for your convenience!

1) 5-HTP by Integrative Therapeutics: create an account here, then search the name "5-HTP by Integrative Therapeutics" - https://us.fullscript.com/welcome/flussonutrients

2) 5-Hydroxytryptophan by Thorne: create an account here, then search the name "5-Hydroxytryptophan by Thorne" - https://us.fullscript.com/welcome/flussonutrients

3) ALL PROFESSIONAL QUALITY SUPPLEMENTS: https://flussonutrients.nutridyn.com & https://us.fullscript.com/welcome/flussonutrients