12 Potential Health Benefits of 5-HTP, Plus Dosage and Side Effects

5-hydroxytryptophan (5-HTP) is an amino acid that your body uses to produce serotonin and has the potential to help treat conditions related to low serotonin levels, such as depression, anxiety, and sleep problems.

Learn about potential health benefits, dosages, and side effects of 5-HTP.

12 potential health benefits of 5-HTP

1. Depression

Early studies have shown that 5-HTP can help with depression by increasing serotonin levels.

• Taking 150-3,000 mg of 5-HTP a day for 2-4 weeks may alleviate symptoms of depression.
• 5-HTP may be equivalent to some antidepressants in terms of effects.
• 5-HTP is effective when used in combination with other antidepressant medications.
• Larger-scale and higher-quality studies are needed to provide further data about the safety and effectiveness of using 5-HTP for depression.

2. Anxiety

5-HTP appears to have promising results in the treatment of anxiety or panic attacks.

• In one study on young people with anxiety, consuming 5-HTP for 3 weeks reduced anxiety symptoms.
• 5-HTP may benefit people with panic attacks on a regular basis.
• 5-HTP herbal extracts can boost GABA levels, which may have a calming effect.

3. Sleep

5-HTP supplements may help promote sleep by producing serotonin, which can be converted into melatonin.

• Melatonin plays a significant role in sleep regulation.
• Long-term 5-HTP supplementation can increase the amount of GABA receptors in the body, improving sleep quality and duration.
• Further investigation is needed to confirm how effective 5-HTP supplements are in treating sleep problems.

4. Weight loss

5-HTP may help increase feelings of fullness and suppress appetite.

• 5-HTP supplementation can prevent serotonin decline and help you eat less.
• Weight loss studies have found that 5-HTP aids weight loss without mood changes.
• People with diabetes who took 5-HTP supplements had decreased calorie consumption, leading to weight loss and lowered blood sugar levels.

5. Migraines

5-HTP may help prevent or treat migraines and tension headaches.

6. Fibromyalgia

Consuming 100 mg doses of 5-HTP for 1-3 months may alleviate fibromyalgia symptoms.

7. Joint health

5-HTP may reduce joint disease activity and inflammation.

8. Premenstrual symptoms (PMS)

Several studies have reported that 5-HTP may aid in relieving PMS symptoms.

9. Attention deficit-hyperactivity disorder (ADHD)

5-HTP may help with ADHD symptoms.

10. Nervous system disorders

Consuming 5 mg/kg of 5-HTP daily for 4 months can reduce nervous system dysfunction.

11. Schizophrenia

Taking 800 mg to 6 grams of 5-HTP daily for 90 days may help men with schizophrenia symptoms.

12. Alcohol and heroin withdrawal

5-HTP may help with alcohol withdrawal symptoms and lower withdrawal symptoms in recovering heroin users.

What are sources of 5-HTP?

A well-balanced diet that includes important amino acids is necessary to support the activities of 5-HTP. Foods rich in tryptophan, an amino acid your body needs to produce 5-HTP, include turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, collard greens, and seaweed. However, enzymes restrict the amount of tryptophan that can be converted into 5-HTP.

If you want to boost your 5-HTP levels, consider taking a supplement made from seed extracts of the African tree Griffonia simplicifolia. Many multivitamins and herbal treatments include 5-HTP.

What is the recommended dose of 5-HTP?

The recommended dose of 5-HTP depends on several factors and ranges from 50 to 600 mg or more. General dose guidelines based on various uses are as follows:

• Migraines: 200 to 600 mg daily
• Fibromyalgia symptoms: 100 mg 3 times per day
• Mood enhancement: 200 to 300 mg daily
• Better sleep: 200 to 500 mg roughly 1 hour before bedtime
• Weight loss: 600 to 900 mg daily for no more than 12 consecutive weeks

Consult your doctor to determine the right dosage for you.

QUESTION

What are the side effects of 5-HTP?

In rare cases, people have reported the following side effects of 5-HTP:

• Nausea and vomiting
• Diarrhea
• Light-headedness
• Headaches
• Heart palpitations
• Heartburn
• Stomach pain
• Sleep disturbances
• Nightmares
• Muscle aches

Exceptionally high levels of serotonin can lead to a life-threatening condition called serotonin syndrome, which has symptoms such as fever, hallucinations, high blood pressure, tremors, and seizures.

For best results, take enteric-coated capsules or tablets. 5-HTP chewable tablets and patches are additional alternatives that may help prevent nausea.

What precautions should be taken with 5-HTP?

Do not use 5-HTP if you are pregnant or lactating, have scleroderma, or are on long-term Parkinson’s disease medication or other drugs. Consult your doctor about potential drug interactions before starting a supplement regimen.

Since 5-HTP is not licensed by the FDA, it is important to consult your doctor before starting a supplement regimen.