5-htp
5-HTP: what to know about taking it
Futures Nutrition Editorial Team · 4 January 2022
5-HTP: what to know about taking it
4 January 2022
5-HTP: origin and intake
5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid compound that plays a role in the body's metabolism. Many people take 5-HTP as a food supplement — often around 30 minutes before going to bed.
How long is 5-HTP taken for?
How much 5-HTP is taken depends on the particular preparation and individual preference. A low amount of 50 mg three times daily is a common starting point, which can be adjusted to 100 mg if needed. To avoid nausea, 5-HTP is usually taken as capsules or tablets. Those who take it in the evening often do so about 30 to 45 minutes before bed. Always follow the dosage instructions on the packaging. If you would like to take 5-HTP over a longer period or in higher amounts (more than 300 mg per day), please discuss this with your doctor first.
Origin and chemical classification
5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid compound and is chemically derived from the amino acid L-tryptophan: it is formed when a hydroxyl group is added to the tryptophan molecule (hydroxylation at position 5 of the ring system). Within tryptophan metabolism, 5-HTP is therefore an intermediate. Biochemically, 5-HTP is classified as a precursor of serotonin (5-hydroxytryptamine).
The 5-HTP used in food supplements is usually obtained from the seeds of Griffonia simplicifolia, a climbing shrub from West and Central Africa. The seeds of this plant naturally contain a comparatively high proportion of 5-HTP, which is isolated by extraction and then processed into capsules or tablets.
Absorption and metabolism at a glance
After oral intake, 5-HTP is absorbed via the gastrointestinal tract — mainly in the small intestine — and passes from there into the bloodstream. Unlike the amino acid L-tryptophan, 5-HTP is not absorbed via the same transport routes as other dietary amino acids and does not compete with them for absorption. In pharmacokinetic studies, maximum blood plasma values are typically measured around one to three hours after intake; the half-life — the period in which the blood concentration falls by half — is given in the literature as a few hours. Such figures are averages and can vary from person to person.
Whether 5-HTP is taken on an empty stomach or with a meal is one of the factors that can influence the time course of absorption. Further factors are the dosage form — capsule, tablet or prolonged-release preparations, for example — the amount taken and individual characteristics of the digestive system. The time frames given here relate exclusively to pharmacokinetics, that is, how quickly the compound is absorbed and broken down again; these are measurable, purely physiological processes.
Worth knowing about 5-HTP
5-HTP is a popular food supplement that many people take over an extended period. The amino acid compound has long been the subject of scientific research.
5-HTP is mostly taken in the evening and is easy to fit into everyday life as a capsule or tablet. If you would like to take 5-HTP in connection with a health concern, please discuss it with your doctor or pharmacist beforehand.
Possible side effects of 5-HTP
In some people, symptoms such as nausea, diarrhoea, vomiting and stomach pain can occur while taking 5-HTP preparations. These side effects are dose-dependent and may become stronger as the dose increases.
To reduce them, start taking this preparation at a low dose of 50–100 mg twice daily. The dose can then be adjusted over a period of around two weeks. Take note of the instructions on the packaging.
Important: some medicines increase serotonin production in the body. Combining such medicines with 5-HTP can lead to a dangerous rise in serotonin levels. This condition is known as serotonin syndrome and can be potentially dangerous. Do not take 5-HTP together with such medicines without asking your doctor first.
5-HTP 300 mg: notes on intake
Taking 5-HTP depends on the particular preparation and individual preference. Some general pointers:
- A low amount is a common starting point, for example 50 mg three times daily, adjusted gradually if needed.
- To avoid nausea, 5-HTP is usually taken as capsules or tablets.
- Those who take 5-HTP in the evening often do so about 30 to 45 minutes before going to bed.
- If you would like to take 5-HTP over a longer period or in amounts exceeding 300 mg per day, please discuss this with your doctor first. Always follow the dosage instructions on the packaging.
Alongside 5-HTP, our range also includes other food supplements such as vitamin D3 30000 IU, vitamin D3 10000 IU and vitamin D 20000.
Vitamin D3 30000 IU
Vitamin D contributes to the maintenance of normal bones and to the normal function of the immune system. The vitamin D3 in our products is obtained from plant-based raw materials such as lichens. Alongside vitamin D3 30000 IU, our range also includes vitamin D 20000 and other dosages.