5-HTP

5-HTP, 5-hydroxytryptophan or oxitriptan, is an amino acid that the body naturally creates in small amounts from the amino acid tryptophan. 5-HTP is a precursor of the neurotransmitter serotonin, which is often called “happiness chemical” because it is an important regulator of mood, appetite and sleep. The conversion of tryptophan to 5-HTP is very limited, the use of a 5-HTP supplement is therefore considered the most efficient way to increase serotonin in the brain [1].

Where does 5-HTP come from?

5-HTP supplements are made with the help of an extract from the seeds of Griffonia simplicifolia, a tree from Africa [2]. Unfortunately 5-HTP occurs very rarely in our normal food.

Advantages of 5-HTP

5-HTP is necessary for the proper functioning of our body. It is decarboxylated in the brain and liver to produce the neurotransmitter serotonin. Serotonin is involved in communication between nearly all our 40 million brain cells and is also found in large quantities in other cells. Because of the body’s spread of cells, it is assumed that serotonin has a large number of positive psychological and physiological effects. Because of this, it is used to treat a variety of conditions such as obesity, depression, fibromyalgia, insomnia and headaches.

5-HTP and sports benefits

5-HTP is often used as an aid in weight loss. A number of studies have now concluded that it is indeed an effective appetite suppressant. 5-HTP is converted into serotonin, this substance affects a part of the brain that regulates hunger. A study has shown that people taking 5-HTP voluntarily reduced their caloric intake by as much as 38% [3] [4] [5].

It’s also proven that a low energy intake can cause mood change, lethargy and a lack of mental alertness. These changes can negatively affect the ability to achieve fitness goals. It is now known that serotonin is related to depression, and has many antidepressant effects when it is present in our brains. For this reason 5-HTP has developed a good reputation as a mood enhancer [6].

It is also well known that inadequate and poor sleep leads to reduced athletic performance [7]. Fortunately, serotonin is converted into the hormone melatonin, which is known to have a strong positive influence on our sleep pattern. This means that 5-HTP can improve sleep quality.

5-HTP use

The recommended dosage for 5-HTP is about 50-250mg daily. This can optionally be divided into smaller doses and consumed two or three times a day. It is also possible to take only 1 dose per day. We add a 50mg scoop so you can use dosages based on your preference.

Safety

This is a safe supplement. It is effective, useful and occurs naturally in our bodies. Our body needs this substance to properly regulate the production of important hormones such as serotonin and melatonin.

References

[1] Smith SA, Pogson CI. The metabolism of L-Tryptophan by isolated rat liver cells. Biochem J. 1980; 186: 977-986.
[2] Fellows Linda E, Bell E.A. 5-hydroxy-l-tryptophan, 5-hydroxytryptamine and l-tryptophan-5-hydroxylase in griffonia simplicifolia. Phytochemistry 1970; 9(11): 2389–2396
[3] Ceci F, Cangiano C, Cairella M, Cascino A, Del Ben M, Muscaritoli M, Sibilia L, Rossi Fanelli F. The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. J Neural Transm. 1989; 76(2): 109-17.
[4] Cangiano C, Laviano A, Del Ben M, Preziosa I, Angelico F, Cascino A, Rossi-Fanelli F. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. Int J Obes Relat Metab Disord. 1998; 22(7): 648-54.
[5] Cangiano C, Ceci F, Cascino A, Del Ben M, Laviano A, Muscaritoli M, Antonucci F, Rossi-Fanelli F. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr. 1992; 56(5): 863-7.[6] Shaw K, Turner J, Del Mar C. Tryptophan and 5-hydroxytryptophan for depression. In Shaw, Kelly A. Cochrane Database of Systematic Reviews (Online) (2002) Accessed 29th October 2013.
[7] Skein M, Duffield R, Edge J, Short MJ, Mündel T. Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Med Sci Sports Exerc. 2011; 43(7): 1301-11