5-HTP, or 5-hydroxytryptophan, is a natural substance that can normalize sleep, improve mood, and increase resistance to stress.

5-HTP comes from the seeds of an African shrub known as Griffonia simplicifolia. This amino acid is an intermediate product in the metabolism of tryptophan, one of the essential amino acids.

It is not produced in the human body, so it must be supplied with food. Tryptophan can be found in protein-rich foods, such as dairy products, poultry, meat, chocolate, nuts, legumes, caviar, and certain types of fish. Often this amount of amino acid is not enough and it can be provided with 5-HTP dietary supplements.

5-HTP is a chemical precursor of serotonin and melatonin. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, and other health problems. Thus increasing your body’s production of serotonin has various benefits.

The main indications for the use of the drug are:

• depression;
• sleep disorders;
• chronic fatigue;
• migraine;
• alcoholism and drug addiction;
• excess weight.

In addition, the 5-hydroxytryptophan will be useful during stressful periods of life that require efficiency and concentration.

• 5-HTP helps with depression by increasing serotonin levels. Serotonin imbalance may lead to depression. 5-HTP supplements are thought to act as antidepressants and treat depression by increasing serotonin levels. 5-HTP helps to get rid of irritability, aggressiveness, and lethargy and can reduce anxiety and nervous tension.
• It relieves symptoms of fibromyalgia. Supplementing with 5-HTP may improve symptoms of fibromyalgia such as general weakness and muscle and bone pain. Low serotonin levels are associated with the disorder.
• It can help reduce migraine frequency. 5-HTP is said to help with migraines which are often accompanied by nausea or disturbed vision. While their exact cause is debated, some researchers believe migraines are also triggered by low serotonin levels.
• 5-HTP can improve sleep by increasing melatonin production. Serotonin is converted into the hormone melatonin that regulates sleep.
• 5-HTP can aid weight loss by increasing the feeling of fullness. 5-HTP may counteract hunger-inducing hormones, working to suppress appetite and help you lose weight. 5-HTP may also reduce excessive food intake due to stress or depression.

Simultaneous use of 5-HTP and antidepressants that suppress or delay the breakdown of serotonin can lead to an increase in its level and the occurrence of life-threatening side effects. If, when taking the drug, a person experiences convulsions, muscle tremors, nausea, or frustration, then the treatment shall be carefully analyzed. And, if possible, serotonin precursors shall be abandoned.

In all other cases, dietary supplements can be taken without special precautions.

How long does 5-HTP take to work?

5-HTP can take varying amounts of time to show effects depending on the use case. For sleep-related benefits, it can take around 6 to 12 weeks to be fully effective as a supplement, since 5-HTP is a precursor to melatonin and needs time for the body to convert and utilize it. Some people may start noticing effects within the first few days of taking 5-HTP, but more consistent and significant results, especially for sleep improvements, generally require several weeks of use.

What does 5-HTP do?

5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid that serves as a direct precursor to serotonin, an important neurotransmitter in the brain and central nervous system. It is synthesized from the essential amino acid tryptophan via the enzyme tryptophan hydroxylase, which is the rate-limiting step in serotonin production. After 5-HTP is formed, it is then decarboxylated to produce serotonin, which regulates mood, appetite, sleep, and other physiological functions.

5-HTP helps your body make serotonin — a chemical that improves your mood. This serotonin then turns into melatonin, a hormone that helps control your sleep. The important part is that 5-HTP can get into your brain directly and boost serotonin levels. Because of this, people take 5-HTP to feel happier, sleep better, and improve how they feel overall. This makes 5-HTP a helpful supplement for mood and sleep support.

How long does 5-HTP stay in your system?

5-HTP stays in the body for a relatively short time. Its biological half-life, which is the time it takes for half of the substance to be metabolized and eliminated, ranges from about 2 to 3 hours, and in some studies, it has been found to vary from 2.2 to 7.4 hours depending on individual factors. This means that within a few hours after taking 5-HTP, most of it is processed and cleared from the system. However, how long 5-HTP effects last may vary due to metabolism, dosage, frequency of use, and overall health.

When to take 5-HTP?

The best time to take 5-HTP is in the evening or right before bedtime, about 30 to 60 minutes before you go to sleep. Taking it at this time can help support relaxation, improve mood, and promote a healthy sleep cycle by boosting serotonin and melatonin production. For those aiming to enhance sleep specifically, taking 5-HTP as part of a bedtime routine is recommended. If using 5-HTP for mood balance or other reasons, it can be taken with food at a time that suits your schedule, but evening intake remains most common for sleep benefits.

Does 5-HTP make you sleepy?

Yes, 5-HTP can cause sleepiness in some people, especially when taken at higher doses or in the evening before bed. It may promote relaxation and help with sleep by increasing serotonin and melatonin levels. However, it can also cause side effects like drowsiness, so it’s important to use it cautiously, especially if combining it with other sedative medications or if you are sensitive to its effects.

Does 5 htp help with anxiety?

5-HTP may help with anxiety by increasing serotonin levels in the brain, which play a role in mood regulation. Some studies have shown that 5-HTP can reduce anxiety symptoms, particularly in panic disorder and generalized anxiety, and it may be as effective as some antidepressant drugs for certain patients. However, the scientific evidence is still limited and mixed, and more high-quality research is needed to confirm its effectiveness and safety for anxiety treatment. Because serotonin impacts both mood and anxiety, 5-HTP’s ability to boost serotonin makes it potentially useful, but it should be used cautiously and ideally under medical supervision, especially if combined with other medications.

For adults 2 tablets in the afternoon with meals. The duration of administration – 1 month. If necessary, the course can be repeated.

Side effects may include drowsiness and slow reactions. If they occur, reduce the dosage and consult with your doctor.

5-HTP is generally safe for short-term use in healthy adults, but it can cause headache, nausea, abdominal pain, vomiting, and diarrhea. Usually, such reactions occur in the first days of treatment and gradually disappear.