March 14, 2025

5-HTP: Good Mood – Good Sleep!

5-Hydroxytryptophan (5-HTP) is one of nature’s miracle substances, used by the body to produce serotonin—a vital neurotransmitter that regulates mood, sleep, and cognitive function.

This makes 5-HTP a promising supplement for mental health support, preventing mood swings, and addressing serotonin-related imbalances.

What’s more, 5-HTP easily crosses the blood-brain barrier, effectively increasing serotonin synthesis in the central nervous system (CNS). This helps regulate sleep, depression, anxiety, aggression, appetite, body temperature, sexual behaviour, and pain sensation.

Here’s how 5-HTP can help improve your quality of life:

Serotonin & 5-HTP

  • 5-HTP is derived from tryptophan, an essential amino acid obtained from food.
  • It converts into serotonin, which plays a key role in mood, sleep, anxiety, and appetite regulation.
  • 5-HTP supplements are extracted from Griffonia simplicifolia seeds, which naturally help increase serotonin levels.
  • Research shows that 5-HTP is highly absorbable, with about 70% of an oral supplement being absorbed into the bloodstream.

 

Depression Support

Low serotonin levels are linked to depression, anxiety, and sleep disturbances. Studies suggest that 5-HTP may be as effective as certain antidepressants for mild-to-moderate depression.

  • In an eight-week study, 60 participants taking either 5-HTP or an antidepressant experienced similar mood improvements. By supporting serotonin production, 5-HTP contributes to emotional well-being.

Anxiety Reduction

5-HTP may help reduce anxiety and panic attacks by increasing serotonin levels.

  • A 2002 study found it effective in treating panic disorder.

  • In a three-week study, young adults who took 5-HTP showed a reduction in anxiety symptoms.

  • 5-HTP may also enhance gamma-aminobutyric acid (GABA) levels, which promote relaxation and a calm nervous system.

Attention Deficit-Hyperactivity Disorder (ADHD)

5-HTP supplements may help with ADHD by increasing serotonin, which influences dopamine function. Since dopamine plays a key role in focus and impulse control, serotonin’s regulation of dopamine activity could help improve ADHD symptoms.

Serotonin’s Role in ADHD

While dopamine is closely linked to ADHD, serotonin also plays a role by regulating dopamine levels in the brain. Research suggests that serotonin receptors influence movement and behaviour, making them a factor in ADHD symptoms.

 

Nervous System Disorders

  • Early studies suggest taking 5 mg/kg of 5-HTP daily for four months may help reduce nervous system dysfunction.

Improving Sleep & Insomnia

5-HTP can enhance REM sleep and reduce sleep disorders.

  • One study found that people who took 5-HTP fell asleep faster and slept more deeply.

  • A dose of 200–400 mg at night may improve sleep quality.

  • Research suggests 5-HTP may help with sleep disorders like sleepwalking and night terrors.

  • A study using 5-HTP and magnesium citrate showed better sleep quality and longer sleep duration compared to a placebo group.

Melatonin Production & Sleep

5-HTP boosts serotonin, which the body converts into melatonin—the hormone that regulates sleep-wake cycles.

  • Higher melatonin levels in the evening promote deeper sleep, while lower levels in the morning help you wake up feeling refreshed.

  • A 2010 study found that combining 5-HTP with magnesium citrate significantly improved sleep quality, reduced the time it took to fall asleep, and increased sleep duration.

  • Long-term 5-HTP supplementation may also boost GABA receptor levels, further enhancing sleep quality.

Treating Headaches & Migraines

  • 5-HTP is commonly used for migraines and headaches.

  • One study found that 5-HTP lowered migraine attacks in 71% of participants over six months.

  • Results are even more effective when combined with Magnesium.

 

Improving Gut Microbiota

5-HTP may enhance gut microbiota composition, particularly in individuals with poor sleep.

Fibromyalgia Relief

5-HTP may improve fibromyalgia symptoms such as:

  • Pain

  • Anxiety

  • Stiffness

  • Fatigue

  • A 90-day study showed significant symptom improvement in nearly 50% of participants.

Pain Management

Studies suggest 5-HTP may help relieve chronic nerve pain, particularly in fibromyalgia patients.

Premenstrual Symptoms (PMS)

5-HTP’s serotonin-boosting effects may help relieve PMS symptoms such as:

  • Mood swings

  • Sleep disturbances

Weight Loss & Obesity

  • Several studies suggest 5-HTP may support weight loss by reducing calorie intake.

  • One study found that participants who took 5-HTP ate less than those on a placebo, even without dieting.

  • 5-HTP may also counteract hunger-inducing hormones, making long-term weight management more sustainable.

  • A study on 20 people with diabetes found that those taking 5-HTP consumed 421 fewer calories daily, primarily reducing carbohydrate intake, which helped improve blood sugar control.

  • Other research supports 5-HTP’s role in increasing satiety and promoting weight loss in individuals with overweight or obesity.

 

Dosage

  • Weight management: 250–300 mg, 30 minutes before each meal, or 750 mg per day

  • Mood enhancement: 100 mg, twice daily

  • Fibromyalgia relief: 100 mg, 3–4 times per day with meals for at least 2 weeks

  • Migraines: 600 mg per day for at least 6 months

  • Sleep aid: 100–300 mg before bedtime

How much 5-HTP you should take depends on your reason for using it. However, more research is needed to determine specific dosage recommendations.

 Contraindications

  • Consult your healthcare practitioner before taking 5-HTP, especially if you are on any pharmaceutical medications.

  • If you take antidepressants, you should not take 5-HTP.

 

 

Support Your Mood & Sleep Naturally with Sfera Bio Nutrition

Looking for natural mood support, stress relief, and better sleep? Sfera Bio Nutrition’s 5-HTP supplement helps boost serotonin levels, promoting emotional well-being and restful sleep.

Discover the benefits of 5-HTP today!

 

REFERENCES

https://www.mountsinai.org/health-library/supplement/5-hydroxytryptophan

https://www.medicalnewstoday.com/articles/324025

https://www.healthline.com/nutrition/5-htp-benefits

https://pmc.ncbi.nlm.nih.gov/articles/PMC10525635/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10525635/

https://pubmed.ncbi.nlm.nih.gov/9727088/

https://pubmed.ncbi.nlm.nih.gov/9802912/

https://journals.sagepub.com/doi/10.1177/030006059202000210

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