What is 5-HTP?
5-hydroxytryptophan, or 5-HTP for short, is the direct precursor of the neurotransmitter serotonin, which is often referred to as the “happiness hormone.” Serotonin in turn is the basis for the formation of melatonin, the well-known “sleep hormone.”
5-HTP itself does not occur in food. However, the body can produce it from the essential amino acid L-tryptophan. L-tryptophan is found in various foods such as fish, meat, cheese, eggs, cocoa, as well as different nuts and seeds. Fruits and vegetables, on the other hand, provide only small amounts.
For the production of dietary supplements, 5-HTP is obtained from the seeds of the African black bean (Griffonia simplicifolia). This plant grows in West Africa and has long been used in traditional practices.
Uses of 5-HTP
5-HTP is used to support the body’s own production of serotonin and melatonin. To understand the importance of this precursor, it is worth looking at the diverse functions of these two substances.
The functions of serotonin
Serotonin is one of the most important neurotransmitters in the human body. It acts not only in the central nervous system but also in many other organs. Around 90 to 95% of serotonin is produced in the gut, while only about 5 to 10% is formed in the brain. Since serotonin cannot cross the blood-brain barrier, the nerve cells in the brain must produce it themselves – with the help of 5-HTP as a precursor.
Serotonin influences numerous processes:
- Psyche: It is closely linked to mood and emotional stability.
- Pain perception: Serotonin regulates the perception of pain. A serotonin deficiency may be associated with increased pain sensitivity and the chronicity of pain.
- Appetite and eating behaviour: Serotonin affects hunger and satiety. When serotonin levels drop, cravings can occur – often for carbohydrate-rich foods. Regular cravings may promote overweight and make weight loss more difficult.
- Body temperature and circulation: Serotonin plays a role in regulating body temperature and blood pressure.
- Sexual behaviour: It has a regulatory, usually inhibitory effect, while other neurotransmitters such as dopamine act activating.
- Digestion: In the gastrointestinal tract, serotonin stimulates bowel movement and the production of digestive juices.
- Precursor of other messengers: Serotonin is the starting point for the formation of melatonin and also influences the production of the neurotransmitters dopamine and norepinephrine.
A deficiency in serotonin can manifest itself in many ways. Common symptoms include lack of drive, mood swings, anxiety, increased pain sensitivity, cravings, loss of libido, or digestive problems. Since serotonin is the basis for melatonin, a serotonin deficiency often also results in a melatonin deficiency.
The functions of melatonin
Melatonin is produced in the pineal gland (epiphysis) of the brain from serotonin – especially in the evening hours when it gets dark. It is known as the “sleep hormone” because it regulates the day-night rhythm and ensures restful sleep.
In addition, melatonin fulfills other important functions:
- It acts as a strong antioxidant in the central nervous system and protects nerve cells from oxidative stress. Increased exposure to free radicals has been linked to neurodegenerative diseases such as dementia, Parkinson’s disease, or multiple sclerosis.
- Melatonin is involved in regulating body temperature.
- It influences the release of other hormones, including insulin.
A lack of melatonin may manifest itself through difficulty falling asleep, restless sleep, or reduced sleep quality. In the long term, the absence of antioxidant protection in the central nervous system adds further risks.
Possible causes of a serotonin and melatonin deficiency
The production of serotonin and melatonin can be impaired by many factors:
- Chronic stress: Persistently elevated cortisol levels inhibit serotonin production.
- Gut problems: 5-HTP and serotonin are mainly produced in the gut. A disturbed gut flora, leaky gut syndrome, or chronic intestinal inflammation reduce their formation in the intestine. At the same time, the absorption of vital nutrients is also impaired – nutrients that are needed as cofactors for serotonin production in the brain.
- Chronic inflammation and infections: In chronic inflammation and infections, tryptophan is preferentially directed into the so-called kynurenine pathway instead of being used for serotonin production. This supports energy metabolism, regulates the immune system, and deprives pathogens of an important growth factor. At the same time, however, less tryptophan is available for the formation of serotonin.
- Nutrient deficiencies: Insufficient intake of L-tryptophan, for example in very low-protein diets or in vegan or vegetarian diets, can restrict serotonin production. In addition, cofactors such as vitamin B6, magnesium, and folic acid are required for the conversion. If these nutrients are lacking, the body cannot produce enough serotonin or melatonin.
- Toxins: Harmful substances can trigger oxidative stress, damage the microbiome, intensify the kynurenine pathway, and increase the consumption of important micronutrients.
- Aging: With increasing age, the activity of the enzymes involved decreases.
- Blue light in the evening: Screen light with a high blue component suppresses melatonin production and disrupts the natural biorhythm.
- Genetic factors: Variants of certain enzymes can further influence serotonin and melatonin production.
How is a deficiency diagnosed?
A deficiency in serotonin or melatonin cannot be reliably detected with a single test. In practice, symptoms and laboratory values are considered together.
Important laboratory tests include:
- Serotonin: Can be measured in the blood, urine, or in blood platelets. However, these values mainly reflect serotonin levels in the body, not in the brain. Indirectly, the breakdown product 5-hydroxyindoleacetic acid (5-HIAA) can also be determined in urine.
- Melatonin: Levels are usually determined through blood or saliva tests, typically from samples taken in the evening and at night. This shows how melatonin is released throughout the day.
Advantages of 5-HTP compared to L-tryptophan
Using 5-HTP in cases of low serotonin offers several advantages over L-tryptophan:
- Direct transport to the brain: L-tryptophan competes with other amino acids for transport into the brain, while 5-HTP crosses the blood-brain barrier independently.
- Targeted use: L-tryptophan is needed for many processes in the body – such as protein synthesis, vitamin B3 formation, or the kynurenine pathway. Only a small amount is actually available for serotonin and melatonin production. 5-HTP, on the other hand, is used almost exclusively for these messengers.
- No additional conversion needed: L-tryptophan must first be enzymatically converted into 5-HTP with the help of various cofactors. 5-HTP is already the direct precursor of serotonin and requires no further steps.
- Independent of the kynurenine pathway: In chronic inflammation or infections, tryptophan is increasingly directed into the kynurenine pathway and is therefore no longer available for serotonin production. 5-HTP is not affected by this diversion.
Intake and dosage of 5-HTP
Dosage should always be determined in consultation with a healthcare professional and depends on individual needs. Typical dosages are between 100 and 300 mg per day. Our product contains 400 mg of griffonia extract per capsule, with 100 mg of 5-HTP.
Points to consider for intake:
- Timing: Intake is generally possible at any time of day. It is recommended to split the daily amount into several portions – for example in the morning, at midday, and in the evening. If the main focus is on sleep quality, evening intake is preferred.
- Gradual increase: It is often advisable to start with a low dose and increase it step by step.
- With or without meals: 5-HTP can be taken on an empty stomach or with food. For sensitive stomachs, intake with meals is usually better tolerated.
- Duration of use: The duration depends on individual needs and should follow the recommendation of the treating professional. In most cases, 5-HTP is taken for several months while the underlying causes of the deficiency are addressed.
Side effects and interactions
When taken in the recommended dosages, 5-HTP is generally well tolerated and side effects are rare. The most common effect at higher doses is mild nausea. In such cases, reducing the dose and splitting it into several intakes during the day may help. Occasionally, headaches, palpitations, or insomnia can occur.
Because 5-HTP supports serotonin production, it should not be taken together with medications that also act on serotonin metabolism. These include, for example:
- certain antidepressants (e.g. fluoxetine)
- opioids (e.g. tramadol, methadone)
- migraine medicines from the triptan group (e.g. sumatriptan)
It is also not recommended to combine 5-HTP with other substances that affect serotonin metabolism. These include L-tryptophan, S-adenosyl-methionine (SAM), saffron extract, and the Parkinson’s medications carbidopa and L-dopa.
The following groups of people should avoid taking 5-HTP:
- pregnant and breastfeeding women
- people with severe kidney or liver disease
Other supplements in combination
To optimally support serotonin metabolism, it makes sense to combine 5-HTP with important cofactors. These include magnesium, zinc, and the vitamins B3, B6, and B9 (folic acid).
The following Allvital products provide these nutrients in high-quality form:
- Vitamin B Complex: Contains all eight essential B vitamins in a balanced composition.
- Magnesium Plus: Provides well-absorbed magnesium citrate combined with vitamin B6 for improved cellular uptake.
- Zinc: Combines three organic zinc compounds with high bioavailability.
To support gut health, we also recommend the Gut-Brain Complex, which is specifically designed to strengthen the gut-brain axis.
For longer-term use in cases of sleep problems, our Sleep Complex is a suitable option. It contains 5-HTP in a very low dosage (15 mg per capsule) along with additional nutrients that support healthy sleep and the natural circadian rhythm.
