5-HTP

Most 5-HTP is extracted from the seeds of a woody climbing shrub native to West Africa, called the Griffonia simplicifolia plant.

Widely used to help with obesity (dieting), PMS, migraines, depression, anxiety, insomnia and addictive behaviour. 5-HTP or "hydroxy L-tryptophane" (5-Hydroxytryphophan)  is a naturally-occurring amino acid and  is the precursor and metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin from tryptophan. 5-HTP is converted to the neurotransmitter serotonin (5-HT), with the help of vitamin B6. This occurs both in nervous tissue and in the liver. 5-HTP crosses the blood-brain barrier  (while 5-HT does not) Supplementation with 5-HTP therefore increases production of Serotonin. Serotonin levels in the nervous system are essential for so many aspects of our daily lives. Serotonin is responsible for feelings of well being, satisfaction and for normal sleep patterns. Obesity, PMS, migraines, depression, anxiety, insomnia and addictive behavior have all been associated with low levels of serotonin. Prescription drugs that raise serotonin levels are prescribed for all of these problems, but many people believe 5-HTP is a natural way to accomplish the same thing.

Serotonin plays an important role in controlling anger, aggression, body temperature, mood, sleep, human sexuality, appetite, and metabolism, as well as stimulating vomiting. It is thought the hectic modern lifestyle of stress and bad eating habits lowers serotonin levels in the body. It is known that irritability, aggression, impatience, anxiety and worrying cause the body to release serotonin. This Serotonin then needs to be replenished by the body from the food you eat. But Serotonin is not found in large quantities in most diets so the body has to makes it itself from foods which contain L-tryptophan, such as chocolate, oats, bananas, dried dates, milk, yogurt, cottage cheese, meat, fish, turkey, chicken, sesame, chickpeas, and peanuts. Many people therefore crave the foods listed (fats and carbohydrates), especially when stressed, causing weight gain, depression, headaches, and muscle aches.

Clinical studies have shown that supplementing with 5-HTP produces positive results in weight loss, anxiety and depression. It improves sleep patterns and reduces carbohydrate cravings in those on low carbohydrate diets (such as The Atkins Diet). Anyone using a weight loss program similar to the Atkins Diet could experience a reduction in serotonin levels due to the fact that carbohydrates stimulate serotonin production in the body. Serotonin release is triggered by a carbohydrate load (sugar etc.) and it is thought that's why we often crave Carbohydrates under stress as we want to stimulate this serotonin release. When the brain produces serotonin, tension is eased.  Conversely when the brain produces dopamine or norepinephrine (noradrenaline), we tend to think and act more quickly and are generally more alert. Therefore eating carbohydrates seems to have a calming effect, while proteins increase alertness.

Taking 5-HTP supplements can stop this craving for fats and carbohydrates, as well as providing the body with the means to control all those other functions listed above, such as anger, appetite and sleep.

Some research has been done into 5-HTP and shows it has potential to treat depression and possibly anxiety, panic disorder, sleep disorders and obesity. 5-HTP seems to have the same effects as SSRI (Selective Serotonin Re-uptake Inhibitors) antidepressants. Most research seems to suggest that 5-HTP is safe in the right dose. This seems to be no more than 100mg per day. 5-HTP is usually tolerated much better than traditional antidepressants. HOWEVER, it is important not to take more than 100mg per day, or other antidepressants at the same time.

Excess 5-HTP is thought to be metabolized and excreted, especially when taken with Vitamin B6.

Dosage It is widely recommended to take 5-HTP 30 mins before going to bed, as apart from producing Serotonin, 5-HTP also produces Melatonin, which is a sleep-inducing hormone. The usual dosage is either a 50mg or 100mg tablet. The effects of taking 5HTP can be felt within 10 to 30 mins.

Why not try some today and see if you too can reduce your cravings, stress and anger levels, as well as getting a good night's sleep!