Your body uses it to produce serotonin, a chemical messenger that sends signals between nerve cells.
Low serotonin has been linked to depression, anxiety, sleep disturbance, weight gain, and other health problems (1, 2).
Weight loss increases the production of hormones that cause hunger. This constant feeling of hunger can make weight loss unsustainable in the long run (3, 4, 5).
5-HTP may counteract these hunger-inducing hormones that suppress appetite and help you lose weight (6).
In one study, 20 diabetic patients were randomly assigned to receive 5-HTP or placebo for two weeks. The results showed that those who received 5-HTP consumed about 435 fewer calories per day compared to the placebo group (7).
What’s more, 5-HTP primarily suppresses carbohydrate intake, which is associated with better glycemic control (7).
Numerous other studies have also shown that 5-HTP increases satiety and promotes weight loss in overweight or obese people (8, 9, 10, 11).
In addition, animal studies have shown that 5-HTP may reduce excessive food intake due to stress or depression (12, 13).
5-HTP may be effective in increasing satiety, which can help you eat less and lose weight.
While the exact cause of depression is largely unknown, some researchers believe that an imbalance of serotonin can affect your mood, leading to depression (14, 15).
In fact, several small studies have shown that 5-HTP can reduce symptoms of depression. However, two of them did not use placebo for comparison, which limited the validity of their results (16, 17, 18, 19).
However, many studies have shown that 5-HTP has a stronger potential antidepressant effect when used in combination with other substances or antidepressants than when used alone (17, 21, 22, 23).
In addition, many reviews have concluded that more high-quality research is needed before 5-HTP can be recommended for the treatment of depression (24, 25).
5-HTP supplements increase the levels of serotonin in the body, which can relieve symptoms of depression, especially when combined with other antidepressants or medications. However, more research is needed.
5-HTP supplementation may improve symptoms of fibromyalgia, a disorder characterized by muscle and bone pain and general weakness.
There is currently no known cause for fibromyalgia, but low serotonin levels have been linked to the condition ( 26Trusted Source ).
This leads researchers to believe that boosting serotonin levels with 5-HTP supplements may benefit people with fibromyalgia (27).
In fact, early evidence suggests that 5-HTP may improve symptoms of fibromyalgia, including muscle pain, sleep problems, anxiety, and fatigue (28, 29, 30).
However, not enough research has been done to draw any firm conclusions about the effectiveness of 5-HTP in improving fibromyalgia symptoms.
5-HTP increases serotonin levels in the body, which can relieve some of the symptoms of fibromyalgia. However, more research is needed.
5-HTP is said to help treat migraines, a type of headache often accompanied by nausea or visual disturbances.
While their exact cause is debated, some researchers believe they are caused by low serotonin levels (31, 32).
A 124-person study compared the ability of 5-HTP and methylergometrine, a common migraine medication, to prevent migraine headaches (33).
A study found that taking 5-HTP daily for six months prevented or significantly reduced the number of migraine attacks in 71% of participants (33).
In another study of 48 students, 5-HTP reduced headache frequency by 70% compared with 11% in the placebo group (34).
Likewise, many other studies have shown that 5-HTP may be an effective treatment for migraines (30, 35, 36).
Melatonin plays an important role in regulating sleep. Its levels begin to rise at night to promote sleep and fall in the morning to help you wake up.
Therefore, 5-HTP supplementation may promote sleep by increasing the production of melatonin in the body.
A human study found that the combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly reduced the time it takes to fall asleep, increased sleep duration, and improved sleep quality (37).
GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP may have a synergistic effect (37).
In fact, several animal and insect studies have shown that 5-HTP improves sleep quality and is even better when combined with GABA (38, 39).
While these results are promising, the lack of human studies makes it difficult to recommend 5-HTP for improving sleep quality, especially when used alone.
Some people may experience nausea, diarrhea, vomiting, and abdominal pain while taking 5-HTP supplements. These side effects are dose dependent, meaning they get worse as the dose increases (33).
To minimize these side effects, start with a dose of 50–100 mg twice daily and increase to an appropriate dose over two weeks (40).
Some medications increase the production of serotonin. Combining these drugs with 5-HTP can cause dangerous levels of serotonin in the body. This is called serotonin syndrome, a potentially life-threatening condition (41).
Medications that can increase serotonin levels in the body include certain antidepressants, cough medicines, or prescription pain relievers.
Because 5-HTP may also promote sleep, taking it with prescription sedatives such as Klonopin, Ativan, or Ambien may cause excessive sleepiness.
Due to possible negative interactions with other medications, check with your doctor or pharmacist before taking 5-HTP supplements.
When shopping for supplements, look for NSF or USP seals that indicate high quality. These are third party companies that guarantee that the supplements contain what is stated on the label and are free of impurities.
Some people may experience side effects when taking 5-HTP supplements. Check with your doctor before taking 5-HTP to make sure it’s safe for you.
These supplements are different from L-tryptophan supplements, which can also increase serotonin levels (42).
L-tryptophan is an essential amino acid found in protein-rich foods such as dairy, poultry, meat, chickpeas, and soy.
On the other hand, 5-HTP is not found in food and can only be added to your diet through dietary supplements (43).
Your body converts 5-HTP into serotonin, a substance that regulates appetite, pain perception, and sleep.
Higher serotonin levels can have many benefits, such as weight loss, relief from symptoms of depression and fibromyalgia, reduced frequency of migraine attacks, and better sleep.
Minor side effects have been associated with 5-HTP, but these can be minimized by starting with smaller doses and gradually increasing the dose.
Given that 5-HTP may interact negatively with certain medications, check with your doctor to make sure it’s safe for you.
Our experts are constantly monitoring the health and wellness space and updating our articles as new information becomes available.
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