What is 5-HTP?

You can also read more about L-Tryptophan in our dedicated article. 5-HTP (5-hydroxytryptophan) is a naturally occurring compound that is often used as a dietary supplement to support mood, sleep, and potentially aid in weight loss.

What is 5-HTP found in?

This amino acid is a building block of protein sources and is found at higher levels in foods such as turkey, chicken, eggs, pumpkin and sesame seeds. In supplement form, 5-HTP is sourced from the seeds of the griffonia plant, which is native to Western Africa.

For 5-HTP to be effective (and indeed its precursor tryptophan), it requires some other nutrients such as magnesium and vitamin B6 to be present for these pathways to work efficiently. It also relies on the health of the digestive system, in particular the gut microbiome, as this plays an important role in the serotonin pathways[1].

What are the specific benefits of 5-HTP?

Mood and sleep

5-Hydroxy L-Tryptophan (5-HTP) is naturally made in the body from its precursor amino acid tryptophan. 5-HTP is the converted form of this amino acid and is transferred through neurotransmitter pathways to both serotonin and melatonin. These are both responsible for our mood and our sleep respectively, alongside other important roles in the body such as immune surveillance.

Weight management

As well as mood disorders such as depression and insomnia, it is also used as a natural aid for weight management[2].

While 5-HTP is primarily known for its potential benefits in mood disorders and sleep problems, there is some evidence suggesting its use as a natural aid for managing weight. 5-HTP is believed to increase feelings of fullness and reduce appetite by enhancing the production of serotonin in the brain. Serotonin is a neurotransmitter that plays a role in regulating mood and appetite. By increasing serotonin levels, 5-HTP may help curb cravings and promote satiety, leading to reduced food intake and potentially supporting weight management.

However, 5-HTP should not be considered a standalone solution for weight loss, but rather as a potential complementary aid in conjunction with a healthy diet and regular physical activity.

Safety

Avoid using alongside antidepressants

Note that you should avoid this as a supplement if you are taking any antidepressants. This is because combining 5-HTP with certain antidepressants can result in a potentially dangerous condition called serotonin syndrome, which can cause symptoms like agitation, rapid heartbeat, high blood pressure, and confusion. If you are on any other medications, or you are generally unsure about taking this supplement, we are always on hand to advise you.