5-HTP information

5-HTP Griffonia simplicifolia extract

5-HTP is a compound that our body produces in a small amount from the amino acid tryptophan. It is well-known because it can be converted in our body to the neurotransmitter serotonin. Serotonin is also often referred to as the happiness hormone because it is an important regulator of mood, confidence, appetite and sleep. 5-HTP is often used as an effective way to increase serotonin levels, since the conversion of tryptophan to 5-HTP is very limited in our body.

5-HTP is also known as:
Griffonia simplicifolia extract

Functions of 5-HTP

Serotonin increase
This supplement is mainly used for its ability to increase serotonin [1]. Increasing serotonin can result in many positive effects, since serotonin is an important neurotransmitter [2]. Among other things, serotonin is involved in the communication between almost all our brain cells and is also found in large quantities in the cells of the intestines and in platelets. As a result, serotonin is believed to have a variety of psychological and physiological effects [2].

Mood enhancement
Some users choose a 5-HTP supplement to boost their mood. This choice is not suprising since research shows that a serotonin imbalance can negatively affect mood [3][4]. The effect of this supplement is so strong that it can even reduce symptoms of depression [5][6][7][8]. According to some researchers, it may also help in the treatment of depression [9]. Despite its many positive effects, it is important to realize that this is a supplement. It is not a miracle or medicine.

Appetite suppression
5-HTP is also seen as an effective weight loss aid. Several studies have indicated that this is possible because it can effectively suppress appetite [10][11]. The appetite of users is suppressed because 5-HTP provides a feeling of fullness or satiety [10][11]. Experiments have shown that users of 5-HTP supplements have voluntarily reduced their calorie intake by up to 38% [12][13][14].

Sleep improvement
Serotonin can be converted in the body into the hormone melatonin, which is known to have a strong influence on our sleep patterns. As a result, several studies have shown that 5-HTP can improve sleep quality [15][16]. It has also been established that a combination of GABA and 5-HTP has even stronger effects. This is because this combination may lead to a longer sleep duration and even better sleep quality [17]. The study has also shown that it takes significantly less time to fall asleep when this combination is used [17].

Other functions
5-HTP has many other potentially positive functions that should be studied further. For example, it may help with withdrawal symptoms associated with alcohol addiction [18]. In addition, it has been noted that it may be able to reduce hot flashes and menopausal symptoms [19][20][21]. It has also been suggested that serotonin may be acutely protective against panic attacks [22][23].

Who can use 5-HTP ?

Users mainly choose this supplement to improve mood and sleep quality. In addition, it is also sometimes used to suppress appetite. Due to its different functions, it is an interesting supplement for different people.

How should I use 5-HTP ? / Dosages

The amount you use, should depend on the desired effect.

Mood enhancement
For mood enhancement, 50-200mg per day is recommended. This may be spread over 3 doses during the day. For a optimal effect, it should be consumed during a meal. It should be used for at least one week for a clearly noticeable effect [24].

Weight management
For weight management, 50-200mg per day is recommended. This may be spread over 3 doses during the day. For a optimal effect, it should be consumed approximately 30 minutes before a meal.

Sleep improvement
For sleep improvement, 25mg-100mg is recommended. One dose should be taken approximately 30-45 minutes before going to sleep.

How does this supplement work ?

5-HTP mainly works by increasing our serotonin levels. Once in our body, this supplement is decarboxylated / converted to serotonin. This provides the positive effects.

Stacking / combining

It is often recommended to use 5-HTP in combination with an EGCG supplement, usually green tea extract is chosen for this. It is argued that the green tea extract ensures that the extra serotonin actually goes to our brain instead of our intestines. As a result, the effects may be more noticeable, and the chances of possible side effects are smaller. It is also often recommended to use vitamin B6. This is recommended since vitamin B6 can improve the synthesis of 5-HTP to serotonin [32]. This may result in more serotonin being available.

It can also be combined well with Mucuna Pruriens (L-Dopa) or tyrosine. It is often combined with Mucuna Pruriens (L-Dopa) or tyrosine since this can potentially enhance the effects. This is possible because Mucuna Pruriens and tyrosine are able to increase our dopamine levels. This results in a balanced increase in both dopamine and serotonin. This is also important since 5-HTP can potentially reduce our dopamine levels if it is used consecutively for a very long time [31].

This supplement can also be combined with various other supplements without any problems. For example, it can be combined with protein powder, creatine, vitamins and BCAAs. However, this product should not be used in combination with other serotonin enhancers such as tryptophan or antidepressants. This can cause an excessive increase in serotonin with possible side effects.

Where does 5-HTP come from ?

5-HTP supplements are made from the seeds of an African shrub known as Griffonia simplicifolia [25]. In addition, 5-HTP is found to a very small extent in our food. A certain amount of 5-HTP is also produced in our body by the amino acid tryptophan. However, this amount is only minor.

Safety & competitive use

At normal dosages, this supplement has been shown to be safe with virtually no side effects [26][27][28][29][30]. Nevertheless, recommended dosages should not be exceeded. Serious side effects can occur if the recommended amount is exceeded.

Correct use
A dietary supplement can contribute to a healthy and active lifestyle. However, it should not be a substitute for a healthy lifestyle and a varied diet. The recommended dosage should not be exceeded, since side effects may occur otherwise. Temporary side effects of 5-HTP can include: palpitations, stomach pain, nausea, mood swings, and sleepiness. In rare cases, these side effects can also occur with normal doses. If unwanted side effects occur, consumption should be discontinued.

As with any supplement, we advise users to consult a physician before use. In particular if you use medication or have health complaints. This product should not be used in combination with other serotonin enhancers such as tryptophan. Furthermore, it should not be combined with antidepressants, as these often function by increasing serotonin. In addition, this supplement should not be used by women who are pregnant or breastfeeding. Furthermore, this product should not be used by persons under 18 years of age and must be kept out of the reach of children. Keep this product in a cool and dry place to maintain the quality.


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Mario Klasens Author XBR