When used correctly, 5-HTP is generally safe, but high doses or combinations with serotonin-enhancing drugs may cause risks such as serotonin syndrome.
What is 5-HTP and what are its benefits? + side effects
|
|
Leesduur: 6 min
As a nutritionist, I often get questions about 5-HTP supplements. Many people are still unsure about the benefits and when it's best to use it.
But I also notice that there are many questions about its safety, side effects, and long-term use. Time for answers and clarification!
In this article, I'll explain exactly what 5-HTP is, how it works in your body, and what you should pay attention to if you want to use it.
5-HTP is a natural substance and supplement that contributes to the production of serotonin and melatonin, which influences mood, sleep and appetite.
Although 5-HTP may have positive effects, its effects vary from person to person and there is insufficient scientific evidence for official health claims.
What exactly is 5-HTP?
5-HTP stands for 5-hydroxytryptophan, a substance naturally occurring in the seeds of the African plant Griffonia simplicifolia . This is the most commonly used source in supplements.
However, your body also produces 5-HTP from the amino acid L-tryptophan, which you ingest through food . It's found in abundance in pumpkin seeds, sesame seeds, sunflower seeds, chicken, and eggs.
What's special about 5-HTP is that it's the direct precursor of serotonin , a neurotransmitter that influences your mood , sleep , appetite and relaxation .
Through serotonin, 5-HTP can also contribute to the production of melatonin , the hormone that regulates your sleep-wake rhythm. (1) (2)
Difference between tryptophan and 5-HTP
One of the most frequently asked questions I get is: What's the difference between tryptophan and 5-HTP? It's a logical question, because the two substances are closely related. Here's how it works:
Tryptophan and 5-HTP are both natural substances that your body uses to make serotonin .
This happens in several steps:
- L-tryptophan (the form you get from food and supplements) must first be converted into 5-HTP. This process uses the enzyme tryptophan hydroxylase and cofactors like vitamin B6. Only then can your body convert it into serotonin (and subsequently melatonin).
- 5-HTP is already a step further down this pathway. Your body can convert it directly into serotonin and then melatonin. This often makes the process faster and more efficient.
5-HTP is a step further in the serotonin production process and therefore works more directly. And that's precisely why many people prefer a 5-HTP supplement over L-tryptophan.
Good to know : Supplement labels usually list L-tryptophan. This is the natural, biologically active form your body can use. In practice, if it simply says "tryptophan," it always means L-tryptophan.
Why 5-HTP is important for serotonin and melatonin
What many people don't realize is the importance of 5-HTP for melatonin. As I mentioned before, serotonin and melatonin are closely linked. This is because melatonin is literally made from serotonin.
- The process starts with tryptophan (from food or supplements).
- This is first converted into 5-HTP , then into serotonin. Serotonin is primarily active during the day and plays a role in mood, appetite, digestion, and alertness.
- And then (in the pineal gland in your brain) into melatonin . Melatonin is activated in the evening, when it gets dark, and helps your body regulate its sleep-wake rhythm.
So you can see it as a chain reaction: Without tryptophan there is no 5-HTP, without 5-HTP there is no serotonin, and without serotonin there is no melatonin.
The benefits of 5-HTP
You can imagine the effects 5-HTP can have, if it promotes the production of serotonin and melatonin. Scientists have long been curious about this and have been investigating 5-HTP for years to see if it can play a role in:
- Appetite – Serotonin is also involved in satiety. (3)
- Mood – Because serotonin is often linked to how we feel (4)
- Sleep – Via the conversion to melatonin (5)
It's important to know that there are no approved health claims yet for these potential effects. This doesn't mean it doesn't work, but no promises can be made yet about the effects on your mood or sleep.
In short : Research does provide interesting clues, but more scientific evidence is needed before I can draw any firm conclusions. Therefore, I recommend you try 5-HTP for yourself to see what it can do for you.
How fast does 5-HTP work?
The short answer: It varies greatly from person to person, and science isn't sure yet.
What we do know is that 5-HTP is absorbed quickly into your body; within a few hours, blood levels have already changed. But that doesn't mean you'll feel anything right away.
Most people notice effects after about 2 weeks . (4)(5)
Side effects of 5-HTP
Although 5-HTP is a naturally derived substance (from tryptophan or Griffonia seeds), that doesn't mean it's without risks.
As with any supplement, the dosage determines the effect and safety. Most side effects are mild to moderate and disappear when the dose is stopped or reduced:
- Gastrointestinal complaints - Nausea, abdominal pain, diarrhea and stomach cramps are the most commonly reported side effects, especially at higher doses.
- Drowsiness or drowsiness - Some people feel more tired, especially at higher doses or in combination with other drugs that affect the nervous system.
- Nightmares or vivid dreams - Because 5-HTP may affect the serotonin-melatonin pathway.
- Serotonin syndrome (rare, but serious) - At high doses or in combination with medications that also affect serotonin (such as antidepressants or MAOIs), a dangerous excess of serotonin can develop. Symptoms: Fever, rapid heartbeat, muscle stiffness, confusion. This is a medical emergency.
Can you use 5-HTP long term?
Yes, as long as you stay under the safe limit of 300 mg per day, long-term use is not a problem.
If you choose higher doses, you should limit use to three months and always take a break afterward. (7)(8)
My tip : Start with a low dose (for example 75 mg) and build it up slowly.
Can you use 5-HTP after ecstasy?
No, using 5-HTP immediately after ecstasy (MDMA) is not recommended .
Why not? Ecstacy temporarily depletes your serotonin. This is why many people feel tired or depressed after using it. Because 5-HTP can be converted into serotonin in the body, some people believe it aids recovery. But this effect has never been proven .
What we do know is that combining 5-HTP with drugs that also affect serotonin (such as MDMA or antidepressants) can increase the risk of serotonin syndrome . This is a rare but dangerous condition in which there is too much serotonin in the body.
So : Don't use 5-HTP during or immediately after ecstasy. If you do want to use 5-HTP, take a low dose and wait at least 24 hours after using ecstasy (although this waiting period has not been scientifically established either).
The best 5-HTP supplements
Always choose a reliable supplement in which the dosage is clearly stated.
A good example is the Serobooster from Natuurlijk Presteren . It contains 75 mg of 5-HTP per capsule from Griffonia simplicifolia. This is a safe starting dose that you can easily adjust to your personal needs.
Good to know : If you see "Griffonia Simplicifolia – 300 mg extract (25% 5-HTP)" on a supplement, that means one capsule contains 300 milligrams of griffonia extract. 25% of that extract is 5-HTP. Converting that to 5-HTP, one capsule provides approximately 75 mg.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Maffei, M.E. (2020b). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal Of Molecular Sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of 5-Hydroxy-L-tryptophan. EFSA Journal .
- Turner, E. H., Loftis, J. M., & Blackwell, A. D. (2006). Serotonin a la carte: Supplementation with the serotonin precursor 5-hydroxytryptophan. Pharmacology & Therapeutics, 109 (3), 325-338. https://doi.org/10.1016/j.pharmthera.2005.06.004
- Javelle, F., Lampit, A., Bloch, W., Häussermann, P., Johnson, S.L., & Zimmer, P. (2020). Effects of 5-hydroxytryptophan on distinct types of depression: A systematic review and meta-analysis. Nutrition Reviews, 78 (1), 77-88. https://doi.org/10.1093/nutrit/nuz039
- Sutanto, C.N., Loh, W.W., & Kim, J.E. (2021). The impact of tryptophan supplementation on sleep quality: A systematic review and meta-analysis. Sleep Medicine Reviews, 59 , 101492. https://doi.org/10.1016/j.smrv.2021.101492
- Smarius, L., Jacobs, G., Hoeberechts-Lefrandt, D., De Kam, M., Van Der Post, J., De Rijk, R., Van Pelt, J., Schoemaker, R., Zitman, F., Van Gerven, J., & Gijsman, H. (2008). Pharmacology of rising oral doses of 5-hydroxytryptophan with carbidopa. Journal Of Psychopharmacology, 22(4), 426–433. https://doi.org/10.1177/0269881107082025
- Foong, A., Grindrod, K.A., Patel, T., & Kellar, J. (2018, October 1). Demystifying serotonin syndrome (or serotonin toxicity). https://pmc.ncbi.nlm.nih.gov/articles/PMC6184959
