
Health, Wellness, Peace
5-HTP is not present in the foods we eat, although tryptophan is. (Eating foods with tryptophan does not increase 5-HTP levels very much, however.) As a supplement, 5-HTP is obtained from the seeds of an African plant called Griffonia simplicifolia.
5-HTP may be helpful in treating a wide variety of conditions related to low serotonin levels, including the following:
Depression
Some small studies indicate that 5-HTP may be as effective as certain antidepressant drugs in treating individuals with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received the SSRI. In addition, those who took 5-HTP had fewer side effects than those who took Luvox. However, these studies were too small to say for sure if 5-HTP works; more and larger studies are needed.
Fibromyalgia
Three studies have suggested that 5-HTP can improve symptoms of fibromyalgia, including pain, anxiety, morning stiffness, and fatigue. Many people with fibromyalgia have low levels of serotonin, and antidepressants are commonly prescribed. Since 5-HTP, like antidepressants, raises levels of serotonin in the brain, it may be effective as well. However, it does not work for all people with fibromyalgia, and more studies are needed to understand its effect.
Insomnia
In one study, people who took 5-HTP went to sleep quicker and experienced a deeper sleep than those who took placebo.
Migraines and Headaches
Some studies suggest that high doses of 5-HTP may be effective in children and adults with various types of headaches, including migraines. However, the evidence is mixed, with other studies showing no effect.
Obesity
A few small studies have examined whether 5-HTP can help people lose weight, with encouraging results. In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who took placebo. Researchers believe 5-HTP led people to feel more full (satiety) after eating, so they ate less. A follow-up study, which compared 5-HTP to placebo during a diet and non-diet period found that those who took 5-HTP lost about 2% of body weight during the non-diet period and another 3% when they dieted. Those taking placebo did not lose any weight. However, doses used in these studies were high, and many participants experienced side effects (nausea). If you are seriously overweight, see your doctor before taking any weight-loss aid, and remember that you will need to change your eating and exercise habits to lose more than a few pounds.
Dietary Sources:
5-HTP is not available in food but the amino acid tryptophan, which the body uses to make 5-HTP, can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed.
Available Forms:
5-HTP is converted from tryptophan in the body, or can be obtained as a supplement. Supplements are made from extracts of the seeds of the African tree Griffonia simplicifolia. 5-HTP can also be found in a variety of multivitamin and herbal preparations.
How to Take It:
Pediatric
5-HTP should not be given to children.
Adult
50 mg of 5-HTP taken one, two, or three times per day is generally recommended. Some studies have used higher doses, but because 5-HTP can be toxic at high doses, you should talk to your doctor before increasing the amount you take. Your doctor can help determine the right dose for you.
If you would like to purchase 5-Hydroxytryptophan (5-HTP) or to find out more about alternative treatments to help increase serotonin level in the brain please call and book an appointment with our naturopathic physician 602-952-8446.
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Serotonin and endorphins are the chemicals which give us a natural high. Serotonin also regulates sleep and appetite and endorphins act as a natural pain reliever. With these benefits it’s not surprising you might want to increase your serotonin and endorphin levels. The great news is that you can increase these chemicals naturally without nasty side effects!
Here are some simple and effective ways to increase these feel good mood enhancers:
MEDITATION-Meditatio n helps the nervous system operate at its best; this produces optimum levels of serotonin and endorphins.
LAUGHTER-Go and see a comedy movie or have a laugh with friends because laughter releases endorphins.
SUNLIGHT-bright light increases the production of Serotonin in the body. Spend some time outside in the sunlight or buy one of the bright lights aimed at improving mood.
SEX-is a powerful producer of endorphins.A long session can dramatically increase endorphins.
ACUPUNCTURE-because acupuncture increases circulation it also stimulates the release of endorphins. Reflexology can also have a similar effect.
MASSAGE-also stimulates the release of endorphins. Massaging your own scalp and shower massager’s can provide an affordable alternative to expensive treatments.
HERBS/SUPPLEMENTS-S t John’s Wort and 5-HTP both increase serotonin in the brain.
EXERCISE-is one of the best natural ways to produce both serotonin and endorphins. Vigorous exercise is best because putting stronger physical demands on the body increases the release of endorphins. Try to train for at least 40 minutes and alternate between high and low intensity.
NUTRITION:
-Eat carbohydrate rich meals. Healthy choices include whole grain breads, whole grain pasta, rice and nutritious cereals.
-Eating sweet foods like chocolate help release endorphins and serotonin. Just two squares of good quality chocolate can raise these chemicals. Choose varieties that have a high percentage of Cocoa.
-Serotonin is naturally occurring in foods like pineapples, bananas, nuts and plums.
-Get an adequate supply of B vitamins, Folic acid and Vitamin C because these vitamins play a role in transmitting brain chemicals. If you don’t think you will get an adequate intake from diet alone take these in a vitamin supplement format.
-Eat spicy foods like Chile’s, peppers and jalapenos. The heat triggers the release of endorphins, so the spicier the better.
It has been made apparent that serotonin and endorphins possess benefits to human health. The above list has detailed some great ways to increase these chemicals in the human body. Activities like laughing, eating chocolate, getting a massage or making love are hardly a chore, so it should be relatively easy to incorporate some feel good activities in your weekly routine!







