© Marnie Burkhart
Many of us suffer from a variety of symptoms that we disregard as part of our personality or karma. You might think that it is just how things are, so you may as well accept it and deal with it as best as you can. Or perhaps it gets so tough, that you just can’t deal with it!
For instance, do you often…
- Have problems falling asleep or staying asleep?
- Find yourself edgy, irritable or angry?
- Lack motivation or feel depressed most of the time?
- Prefer to be left alone?
- Have ANTs (automatic negative thoughts) in your head?
- Worry, get anxious and find it difficult to concentrate or make decisions?
- Have feelings of low self-esteem and lack of confidence?
- Feel self-critical and guilty?
- Tend to be shy or fearful?
- Tend to be obsessive, inflexible, a control freak, or a work addict?
- Particularly dislike the dark weather?
- Have PMS or menopausal moodiness?
- Have a sweet tooth or crave carbs and starchy snacks or alcohol?
- Are all achy and/or have jaw pain?
- Find some relief of all of these symptoms when you exercise…if you happen to get around it?
- Do you have a family history of fibromyalgia and/or treatment with SSRIs (serotonin boosting antidepressants)?
These are all manifestations of serotonin deficiency. If you felt identified with some or all of them, then 5-HTP—an over the counter and natural supplement—can change your life forever.
5-HTP stands for 5-hydroxytryptophan, a form of the amino acid tryptophan which is found in foods like red meat, turkey, fish, or seeds. 5-HTP comes from the seeds of the African plant Griffonia simplicifolia and when taken correctly, it turns into serotonin—a brain chemical which regulates our sleep, raises our pain threshold, and elevates our mood.
We all have a right to healthy levels of serotonin, but we live in a highly stressful world where we are exposed to all kinds of toxins and pollutants, where our modern foods are often nutritionally deficient and toxic, and where people often have to turn to stimulants or anti-depressants in order to cope with life’s demands and stressful situations. We live in a world where life can be quite hard and nothing is certain except death. All of this takes a high toll on our serotonin levels, and thus on our bodies and our psychological well-being. In addition, genetic predispositions might leave you vulnerable to low levels of serotonin. Helping the body to top up the serotonin tank when you are faced with a stressful situation is exactly what you might need.
5-HTP administration has been shown to be effective in treating anxiety, depression, fibromyalgia, insomnia, binge eating, pain, and chronic headaches including migraines. Studies have revealed that it can work better than prescription medications at treating depression, and without the negative side effects!
We have more serotonin receptors in our intestinal tract than we do in our brain, so it doesn’t come as a surprise that low serotonin can also interfere with proper intestinal function. This is also the reason why 5-HTP can be beneficial in the treatment of IBS (Irritable Bowel Syndrome).
In order for our bodies to convert 5-HTP into serotonin, we need calcium, magnesium and B vitamins. Unfortunately, our dietary intake often doesn’t meet our body’s needs, so it is important to supplement ourselves with a good multivitamin containing at least 50-100mg of vitamin B6, and at least 700mg of magnesium chelate, citrate, or taurate. 5-HTP will turn itself into serotonin and then into melatonin, a natural sleep hormone and powerful anti-oxidant. In fact, 5-HTP can increase the body’s production of melatonin by 200%.
In general, an average of 300mg of 5-HTP per day is the recommended dose to restore your levels of serotonin, although quite often, some end up needing around 500mg per day. Start with 50 mg at lunch and dinner and increase your dose every 2 days by 50mg until you reach 300mg of 5-HTP per day. If you are unable to have a restorative sleep after two weeks, then you can also consider increasing the dose or supplementing yourself with melatonin at night.
Potential side effects of 5-HTP include nausea, diarrhea, and sleepiness. Also, in very rare cases, there might be insomnia and headaches, which usually happen when 5-HTP is taken on an empty stomach and when a person has “sluggish” liver issues. The good news is that when you take 5-HTP with meals and gradually increase the dose, these side effects should be eliminated.
If you don’t respond to 5-HTP, do more research and consult a doctor. 5-HTP is not a panacea, but it can help with the misery caused by stress-induced serotonin deficiency!
Note: It is practically impossible to reach a serotonin overdose, but a combination of 5-HTP and drugs like SSRIs (serotonin boosting antidepressants) and especially MAOI (Monoamine Oxidase Inhibitors) can result in an overdose. Please, do not take 5-HTP and these prescription drugs without consulting your physician first.
Addendum
A frequently asked question is when to stop 5-HTP? The important thing is that when you see that the 5-HTP is giving you (or you are having) symptoms that it is supposed to cure while you are taking it, you should stop the 5-HTP immediately. It means you don’t need it or you filled up your tank. Also, if you are getting too groggy or oversleepy, it is time to decrease the dose. Usually it just takes a few months – sometimes more depending on the individual – but you don’t have to take 5-HTP forever.
Further reading:
Michael Murray, N.D. 5-HTP: The Natural Way to Overcome Depression, Obesity, and Insomnia. New York: Bantam Books, 1998.
Dr. Rodger H. Murphree, Treating and Beating Anxiety and Depression with Orthomolecular Medicine. Birmingham: Harrison and Hamptom Publishing Inc., 2005.
Julia Ross, M.A. The Mood Cure. New York: Viking Penguin, 2002.
Dr. Rodger H. Murphree, Treating and Beating Fibromyalgia and Chronic Fatigue Syndrome. Birmingham: Harrison and Hamptom Publishing Inc., 2008.
Hello, Thank you for your fine work and being so specific in your sharing.
My question: I use about 100 mg. 5-HTPit for sleep and an uplifting mood the next day together with 500mg of melatonin. (Jarrow formulas 5omg caps) you mention taking it with meals: (The good news is that when you take 5-HTP with meals and gradually increase the dose, these side effects should be eliminated.)
I only take it at night when I don’t have meals so would it be a good idea to take it with a good multi or perhaps B6 and magnesium and if i took it during the day would I get sleepy?
I never realized the doses would go as high as 300 to 500 depending on what is needed. I will tune in and test to see what I need. Thank you for that info and your reply.
Blessings, Diana
Hi Diana,
Some people may find that 100mg plus a little bit of melatonin doesn’t work for them. Often, stressed and serotonin deprived individuals may find themselves needing around 300mg or more of 5-HTP, so the safest thing is to have it with meals. But if you sleep fine you can keep your current protocol with melatonin. Then, during times when you are overwhelmed and stressed, you can consider taking more 5 HTP throughout the day. If it makes you too sleepy, you can cut back the dose. It will mean that “your tank is full.”
The magnesium and a good multivitamin (usually it has B6 on it) is an exc idea. You can take this during the day. They are exc for detox and well being and it will guarantee your production of serotonin.
I love melatonin. Other than a natural sleeping remedy, it is a powerful antioxidant as well. Thanks for the feedback.
Blessings!
i have heard that taking melatonin will make the body’s own capacity to create melatonin to turn off and therefore is not recommended.. What do you think?
Shantam
I find it difficult to turn off all sources of melatonin in the body with natural supplementation at recommended doses. The benefits of melatonin are so well documented, that it is highly suggested for those in need as a natural alternative to conventional drugs. Melatonin is produced in the pineal gland, but there are also numerous sources of melatonin in the body including the digestive system, respiratory tract, retina, and kidneys. Total amount of melatonin in the gastrointestinal region may be 400 times higher than that in the pineal gland. It also seems that high content of gastrointestinal melatonin is independent of the pineal gland and that it is synthesized in the gastrointestinal cells, after oral or parenteral administration of its substrate, l-tryptophan (the precursor of 5-HTP).
thank you dr s..
i appreciate your stlye and the sense of intelligence and integrity in your wiring… i am enjoying your website…
i will first try the 5-HTP up to 500 mg and see if i must add melatonin later..
i am also wondering if there is a lab test to check seratonin levels and if that could be a guide as to how much 5-HTP is needed..
peace and blessings…
shantam
Hi Shantam,
The clinical response is still the best. See how you do with 300mg of 5 HTP for two weeks before adding more and remember to start with a low dose, increasing by 50mg every 2-3 days.
If you are still unable to have a restorative sleep, you can consider melatonin.
People who find it hard to fall asleep before the early morning hours and then end up sleeping through the day, may be suffering from a disruption of normal circadian rhythms. Studies have shown that 5 mg of melatonin taken at 11 p.m. helps advance and reset these rhythms. But one can always experiment with lower doses of melatonin first: 1-3mg.
Blessings and thanks for the feedback!
HI,
Where are the best sources for the supplements you advise?
I am looking for the argan oil, magnesium, htp5 and any of the others you sugest for aperson with a multitude of illnesses. Lyme…bartonella..leaky gut specifically.
Quan
Hello Quan,
You can try iherb.com for a full range of brands and prices. I like Now company, Twin Lab, Source Naturals, etc. Just make sure it is certified to be soy, corn, gluten and dairy free. Usually those brands are pretty good at that.
Hi,
I stumbled onto your site after some research looking for an alternative to nortriptyline and clonazepam for migraine associated vertigo. I’ve been taking these for approx. 4 years now and am just tired of the side effects. I cannot lose weight, even with strenuous exercise – P90X!!! and aerobic workouts expending 600-700 calories in an hour. My entire sleep/wake cycle is completely BROKEN! I’ve already decreased my nortrip dosage and am continuing to slowly decrease with my docs a-ok. I am a customer with JigsawHealth.com and like their products. They offer a “Neuro Bundle” which includes 5-htp, Vit B supplement and L-Theanine. I’ve been using their Magnesium for years and find it very helpful. Can I use all of these supplements together once I’ve gotten off my meds? Also, is there any benefit in adding melatonin to that regimen? Thanks for your help with this.
If the supplements come from a reliable source, then they can be used in combination. I highly recommend that you read “Primal Body, Primal Mind” by Nora Gedgaudas, as it is full of invaluable information that will help you. A proper diet will make it much easier on you to do this transition. All the best.
Hi, I am taking 5HTP for extreme PMS and anxiety. I have been taking 100MG at night…around 10:00 when I go to bed. I am finding myself waking up more and I am very drowsy the following day. However, it IS working for the PMS and anxiety. I made it through the worst phase of my cycle this month with only a few flare ups and even those were much milder than normal.
The other thing I noticed was a flat feeling…almost apathetic and just no joy or feeling. So, I was wondering if possibly I need to cut back the dose and should I be taking it at night or mid afternoon?
Thank you!
Hi Shelia,
If you just started it, I would wait for a couple of weeks to see if the flat feelings will ease up. Also, if you staying up at night, I would take it with your last meal or around 6 pm. You should definitely get a copy of “Primal Body Primal Mind” by Nora Gedgaudas (http://www.amazon.com/Primal-Body-Mind-Beyond-Health/dp/1594774137/ref=sr_1_1?ie=UTF8&qid=1363708368&sr=8-1&keywords=primal+body+primal+mind) as it is the best book so far in this subject. It will give you great pointers that you can apply in your life and which will improve your mood effectively. The advice is very realistic and extremely satisfactory.
Best!
Hi,
Thank you for the article and helpful information. I have been taking 5HTP for about 6 years to treat mild to moderate depression and anxiety. Over the last year – due to some major life changes/events, my depression has increased so I have upped the dosage to around 350mg a day. However, I am continually struggling with ups and downs during the day. I usually take 50mg at lunch, another 50mg at dinner and then start increasing it from there. After much experimentation, I found that if I take it later in the day it negatively affects me the least (as far as drowsiness) – and I sleep much better. I would love to feel more alert during the day as I do at night, but for some reason when I have tried taking more during the day, it just makes me feel sleepy!
Would it be better to take 100-150mg with breakfast lunch and dinner to help avoid these “yo-you felings” I get throughout the day? For example, mid afternoon I will have major brain fog, feel anxious but then at dinner when I take my second pill, I feel dramatically better shortly after – and my mood continues to improve throughout the night. I have been afraid to take that much during the day since when I have tried it in the past, I became super sleepy.
Any advice would be appreciated, since I do not have insurance and am trying to manage my depression as best I can to get to get working again and back on track.
Thanks so much…
Blessings!
Paul
Hi Paul,
I would try approaching your mood problem from a dietary point of view. See Primal Body, Primal Mind by Nora Gedgaudas for some great information. You can up your dose, but you don’t want to be so sleepy! Your health and mood will thank you if you tackle dietary issues, that is for sure. You can also try vagus nerve stimulation which is very effective for severe depression and anxiety. See eebreathe.com for more info! Best of health!
Thank you so much for your information and advice!
Paul