How 5-HTP (Griffonia Simplicifolia) Can Help You Chill Out
Let’s cut to the chase and talk about 5-HTP—a supplement that's been making waves for improving mood, reducing stress, and even helping you sleep better. If you’re serious about your performance, recovery, or just trying to navigate daily life with a clearer head, this one might be worth a look.
Simply To The Point:
- 5-HTP stands for 5-hydroxytryptophan.
- It’s derived from the seed of the Griffonia Simplicifolia plant.
- 5-HTP is the precursor to serotonin, aka the “happy hormone.”
- It works by boosting brain serotonin levels.
- Benefits: better sleep, reduced stress and anxiety, and potential help with depression.
- Dose: 300-500mg per day.
- Side Effects: Nausea for a small percentage of people.
- Warning: DO NOT take 5-HTP with antidepressants.
Now, I’d bet my next race registration fee that everyone wants to feel happier, less stressed, and maybe get a better night’s sleep. And yeah, there are natural ways to get there—building close friendships, exercising, finding hobbies, spending time with loved ones—but sometimes life throws curveballs, and we need a little extra help. That’s where 5-HTP steps in.
Let’s dive into the details.
What Is 5-HTP?
5-HTP is a byproduct of L-tryptophan (yep, that amino acid you’ve heard makes you sleepy). Once in your body, it’s converted into serotonin, a neurotransmitter that’s heavily involved in regulating mood, sleep, and even some gut functions. In short, more serotonin = more happiness.
And it’s not just for people battling full-on depression. 5-HTP can benefit anyone looking to dial down stress, improve sleep, or just feel better overall. So, how does it all work?
What Does 5-HTP Stand For?
If you’re into the science side of things, 5-HTP stands for 5-hydroxytryptophan. It’s made from the amino acid tryptophan and gets converted into serotonin in the brain through an enzyme called L-amino acid decarboxylase. Translation? 5-HTP is one of the best natural ways to increase serotonin levels in your brain, and that’s a good thing.
Where Does It Come From?
Naturally, your body makes 5-HTP from tryptophan. But the version you’ll find in supplements? That comes from the seed of the Griffonia Simplicifolia plant, a native of Africa.
5-HTP Benefits
So what’s in it for you if you start taking 5-HTP? Here’s the quick rundown:
- Better sleep
- Reduced night terrors
- Potential mood boost for depression
- Lower stress and anxiety levels
Let’s dig into the research behind these benefits.
5-HTP and Sleep
Since 5-HTP is converted into serotonin, it can also be converted into melatonin, the hormone responsible for controlling your sleep-wake cycles. If you’re struggling with falling asleep or staying asleep, 5-HTP might help—but here’s the kicker: it works even better when combined with GABA (a neurotransmitter that promotes relaxation).
Case in point: A 2010 study took a group of sleep-deprived folks and split them into two groups—one took 5-HTP and GABA, the other took a placebo. The results? The 5-HTP/GABA group fell asleep 19 minutes faster and slept for an extra two hours compared to the placebo group. Talk about a solid night’s sleep.
5-HTP and Sleep Terrors
Nobody likes nightmares, and 5-HTP might be your secret weapon against them. A 2004 study gave 5-HTP to people suffering from night terrors, and after 20 days, they saw a significant reduction in scary dreams—and those benefits stuck around for six months. Not bad.
5-HTP and Depression
Because 5-HTP increases serotonin levels, it’s been studied for its potential to help with depression. Now, while the results are promising, most of the studies combine 5-HTP with other treatments, so it’s not a standalone miracle. But in one study, a combination of 5-HTP and another compound improved symptoms in 43 out of 99 people with depression. So, while it’s not a cure-all, it’s definitely worth considering as part of a broader approach.
5-HTP and Stress
We all deal with stress, right? In one study, researchers gave 15 people who’d recently been through a breakup 60mg of 5-HTP daily for six weeks (talk about a tough test subject pool). After six weeks, their stress levels were significantly lower, and their serotonin levels had gone up. So, 5-HTP might just be your go-to for getting through tough times.
5-HTP Dosage
The sweet spot for dosing 5-HTP is 300-500mg daily. Whether you take it in one go or split it into two doses throughout the day, it’ll do its job.
One thing to keep in mind: look for a supplement that’s standardized to 98% purity and comes from the Griffonia Simplicifolia plant. This ensures you’re getting the good stuff.
When Should You Take It?
Timing matters when it comes to 5-HTP. Here’s when to take it based on your goals:
- For sleep: 20-30 minutes before bed.
- For stress and anxiety: First thing in the morning with breakfast.
- For appetite suppression: With meals.
How Long Does It Take to Work?
5-HTP starts working in as little as 30-45 minutes to boost serotonin levels in your brain. But for the best results, stick with it for at least 20 days. The longer you take it, the better it works.
Side Effects
5-HTP is generally safe, but a few people might experience mild side effects like:
- Nausea
- Muscle tenderness
- Vomiting
For most, though, it’s all smooth sailing—and maybe even a few extra smiles.
Who Shouldn’t Take 5-HTP?
If you’re on antidepressants (especially SSRIs), don’t take 5-HTP. Combining the two can be dangerous and potentially lethal. Always consult a doctor if you’re unsure.
The Bottom Line on 5-HTP
5-HTP is a simple, effective way to boost serotonin levels and improve your mood, sleep, and overall well-being. Whether you’re looking for a natural way to manage stress, get better sleep, or just feel a little more zen in your daily life, 5-HTP is worth considering. Just remember to keep it safe and avoid mixing it with antidepressants.
References:
- Shell, W., Bullias, D., Charuvastra, E., May, L. A., & Silver, D. S. (2010). A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. American journal of therapeutics, 17(2), 133-139.
- Guilleminault, C., Palombini, L., Pelayo, R., & Chervin, R. D. (2003). Sleepwalking and sleep terrors in prepubertal children: what triggers them? Pediatrics, 111(1), e17-e25.
- VAN, H., & VAN HIELE, L. J. (1980). L-5-HYDROXYTRYPTOPHAN IN DEPRESSION: THE FIRST SUBSTITUTION THERAPY IN PSYCHIATRY. THE TREATMENT OF 99 OUT-PATIENTS WITH" THERAPY-RESISTANT" DEPRESSIONS.
- Emanuele, E., Bertona, M., Minoretti, P., & Geroldi, D. (2010). An open-label trial of L-5-hydroxytryptophan in subjects with romantic stress. Neuroendocrinology Letters, 31(5), 663.
- Cangiano, C., Laviano, A., Del Ben, M., Preziosa, I., Angelico, F., Cascino, A., & Rossi-Fanelli, F. (1998). Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. International journal of obesity, 22(7), 648-654.
