5-HTP And Anxiety: Uses, Benefits, And Side Effects
This article discusses 5-hydroxytryptophan. Please consult with your doctor or primary care physician before considering any medication or supplements.
Most of us experience feelings of anxiety from time to time. You may feel anxious about a final test, work presentation, or another brief event – and in most cases, those feelings may fade shortly after the event passes. But when someone lives with an anxiety disorder, these anxious thoughts may not simply disappear. Left untreated, an anxiety disorder can make it difficult to navigate daily life, maintain healthy relationships, and work toward long-term goals.
However, there may be several treatment options for people living with anxiety. In this article, we’ll discuss 5-hydroxytryptophan (5-HTP), which has been studied to manage various conditions. As a dietary supplement, it may help manage anxiety, depression, and other mental health disorders. While it may have a low risk of serious side effects, it’s important to speak with your doctor or healthcare provider before taking any supplement.
What is 5-HTP?
5-HTP is not found in foods, but is a chemical the human body makes from the amino acid tryptophan, which is consumed from food sources like turkey, milk, and whole grains. 5-HTP may be found as a dietary supplement that is manufactured from the seeds of an African plant called Griffonia simplicifolia.
Researchers typically study 5-HTP derived from Griffonia simplicifolia, which may offer a unique advantage compared to other forms of 5-HTP. Because it can easily cross the blood-brain barrier, this type of 5-HTP is typically better absorbed after a person consumes a pill orally. Studies indicate that when taken orally, 70% of a 5-HTP dose may be introduced into the bloodstream.
How long does 5-HTP take to kick in?
More research may be needed to determine how long it takes for 5-HTP to take effect. Like selective serotonin reuptake inhibitors (SSRIs), it can take several weeks for 5-HTP to potentially improve symptoms. However, this time frame may vary depending on an individual’s condition and overall health.
Doses of up to 400 mg per day may be safe for up to one year. Consult a healthcare professional to determine the proper dosage of 5-HTP for your condition.
How can 5-HTP reduce anxiety?
Scientists are still studying the mechanisms of 5-HTP, but based on current research, 5-HTP may increase serotonin levels in the brain, which may help reduce the symptoms of anxiety.
Various studies may support the use of 5-HTP for anxiety. One clinical trial found that 5-HTP significantly decreased symptoms in people with panic disorder. Other research suggests that 5-HTP can also decrease the symptoms of agoraphobia, a type of anxiety disorder characterized by a fear of becoming stuck in situations without a clear escape.
Adding to the benefits of 5-HTP, a double-blind study has shown it might be effective for those struggling with obsessive-compulsive disorder when used alongside traditional medication. Patients with moderate to severe obsessive-compulsive disorder saw significant improvement in their symptoms after taking 5-HTP as an additional treatment.
Can 5-HTP help people with other conditions?
5-HTP has also been studied to potentially manage other physical or mental health conditions. While the evidence is still lacking, some healthcare providers may recommend 5-HTP for these conditions.
5-HTP and depression
Depression is generally linked to low serotonin levels. Through its effects on brain monoamine metabolism that helps increase serotonin, 5-HTP may help people living with depression. The science tends to support this concept. For example, a 2002 review of 108 randomized clinical trials found that tryptophan and 5-HTP were better than placebos for treating depression, although the researchers acknowledged the need for further research.
5-HTP and sleep disorders
5-HTP can commonly be used to treat anxiety disorders and depression, but research also illuminates its potential effectiveness as a sleep aid, especially for people with insomnia. Once again, 5-HTP from Griffonia simplicifolia typically undergoes a unique “decarboxylation” process, which can lead to an increase in serotonin. A complex chemical interaction usually follows, potentially resulting in melatonin production.
Melatonin can initiate and control the sleep-wake cycle. By increasing melatonin, 5-HTP can be a transformative supplement for people with insomnia and other sleep disturbances.
5-HTP and primary fibromyalgia syndrome
In a 90-day study involving 50 patients with primary fibromyalgia syndrome, 5-HTP was found to significantly improve symptoms such as pain, sleep quality, and fatigue. Almost half of the participants experienced “good” or “fair” improvements in their condition, with only 30% reporting side effects, leading to a single withdrawal. This study suggests that 5-HTP could be an effective treatment for patients presenting with fibromyalgia symptoms.
5-HTP and headaches
In a double-blind, placebo-controlled study, researchers investigated the effects of 5-HTP on patients with chronic tension-type headache, a common form of chronic primary headache. Over eight weeks, 78 participants received either 5-HTP or a placebo, revealing that while 5-HTP did not significantly reduce headache days or intensity, it did lower the need for pain relievers compared to the placebo group. Although this study mainly focused on chronic tension-type headaches, the results could be applied to treatments for other chronic primary headaches, including migraine headaches.
5-HTP and weight loss
In a double-blind, randomized trial, researchers explored whether obese adult subjects treated with 5-HTP experience potential weight-loss benefits. The study found that 5-HTP significantly reduced weight and carbohydrate intake while increasing feelings of fullness in obese adult male and female subjects. This double-blind controlled study suggests that 5-HTP could be a promising treatment for obesity.
5-HTP and other ailments
5-HTP has been the subject of research for its potential benefits for other conditions, including REM sleep behavior disorder, Down syndrome, quiescent inflammatory bowel disease (IBD), and menopausal hot flashes. It's also being explored as a possible aid for chronic schizophrenic patients. Despite these promising areas, more double-blind clinical trials are needed to determine 5-HTP's effectiveness and safety in treating these conditions.
Potential side effects of 5-HTP
Based on a 2021 review of 5-HTP, this supplement is normally associated with relatively few adverse effects in people with depression. Regardless of the mental health condition, taking high doses of 5-HTP may result in gastrointestinal problems. In a 2008 study, patients sometimes reported vomiting and nausea when they received 5-HTP above 100 mg. The most common side effects of standard 5-HTP dosing can include heartburn, gas, stomach pain, feelings of fullness, and a rumbling sensation. 5-HTP is not recommended in people with liver disease or women who are pregnant or breastfeeding due to the risk of increased side effects.
Tryptophan, 5-HTP, and eosinophilia-myalgia syndrome (EMS)
Significant concerns around tryptophan and 5-HTP seemed to emerge in the 1980s when researchers identified a possible association between contaminated tryptophan and eosinophilia-myalgia syndrome (EMS). EMS is thought to be a potentially fatal disorder affecting the skin, blood, muscles, and organs. Scientists traced cases of EMS to Peak X, a contaminant sometimes found in tryptophan supplements.
While the U.S. Food and Drug Administration removed these supplements from the market, Peak X was subsequently discovered in some 5-HTP supplements. In these cases, the concentration usually wasn’t high enough to cause harm, but this raised awareness of the importance of carefully screening, sourcing, and dosing supplements.
More research may be needed to assess the dosing and other side effects of 5-HTP, but the supplement is generally safe when overseen by a licensed doctor and sourced from a reliable manufacturer.
Can 5-HTP make anxiety worse?
If taken at the proper dosage, 5-HTP can alleviate the symptoms of anxiety and other mental health conditions. If consumed in high quantities, however, 5-HTP can cause acute gastrointestinal issues in some people, as well as serotonin syndrome, which can be a dangerous condition caused by too much serotonin in the body.
5-HTP has not yet been linked to significant long-term side effects, although more systematic studies may be needed to explore this possibility.
Other supplements for anxiety
In addition to 5-HTP, your primary care doctor may recommend other supplements to treat your anxiety disorder or a related condition. The following supplements can be commonly used to support people with anxiety:
1. Ashwagandha
This Ayurvedic herb is considered to be a modern adaptogen that can improve sleep and boost your resilience to stress. As an adaptogen, ashwagandha may help the body adapt to stress by calming its physiological processes. Ashwagandha has a long history in both traditional Ayurveda and Unani systems of medicine.
2. Ginkgo biloba
Ginkgo biloba, which can also be referred to as maidenhair tree, is usually viewed as an ancient tree that is traditionally used in Chinese, Japanese, and Indonesian medicine. A 2017 review of Ginkgo biloba found that it often enhanced cognitive abilities in people with dementia in several clinical studies. In other studies, this herbal medicine generally improved symptoms in people with anxiety. Like other supplements, more research may be needed to verify the efficacy of Ginkgo biloba for the treatment of various health conditions.
3. St. John’s wort
According to the American Psychological Association (APA), St. John’s wort is typically defined as a perennial flowering plant with an extensive history in folk medicine. Today, it can be commonly used to treat anxiety, insomnia, and mild to moderate depression. Mirroring recommendations for other anxiety treatments, the APA suggests more research to determine whether St. John’s wort is more effective than placebos for treating depression and other conditions.
Effectiveness of therapy for anxiety disorders
Anxiety disorders can commonly be treated with psychotherapy. While your therapist and primary care doctor may recommend supplements, it’s usually best to participate in regular therapy sessions with a licensed therapist.
One of the primary forms of therapy for anxiety may be cognitive behavioral therapy (CBT), which has frequently demonstrated effectiveness in both in-person and online settings. Under the guidance of a licensed therapist, CBT can help patients identify unhelpful thought processes and restructure problematic behaviors.
Internet-based CBT, also called iCBT, may be especially promising. A growing number of studies have found that iCBT can significantly decrease feelings of anxiety, including a recent 2020 study. Following a 12-week iCBT program for people with anxiety and depression, the participants generally experienced significant reductions in their symptoms and sustained improvement after treatment sessions.
Online CBT and other forms of digital therapy may not only be effective, but they may also be more available and convenient for a wide range of patients. In the wake of the pandemic, many patients discovered the benefits of online therapy platforms, which typically match patients to licensed therapists based on their mental health needs and goals. Using this service, you can participate in therapy from the comfort of your home or anywhere with an internet connection.
Therapist reviews
“I love how she is able to calm my anxiety. We have had talks about everything under the sun. She is always attentive, and finding ways to keep the inner work going even while away from a session. It's not just a job to her, she makes everything flow so smoothly!”
“Rima is a wonderful counselor. She has a holistic approach and seems so willing to meet me where I am at emotionally. Absolutely wonderful!”
Takeaway
5-HTP is generally considered to be a supplement, and it may be effective in addressing symptoms of anxiety, depression, and insomnia, among other mental health conditions. Its side effects generally include moderate gastrointestinal issues, and it can be vital to consult a medical professional before taking 5-HTP. Other potentially helpful supplements about which you may wish to speak to your doctor may include ashwagandha, ginkgo biloba, and St. John’s wort. Online therapy can be another treatment avenue for depression and other mental health disorders.
How can I make my 5-HTP more effective?
5-HTP can be rendered more effective with a variety of methods. A healthy diet with lean meats, fruits, leafy greens, nuts and seeds, and whole grains can naturally stimulate serotonin, as our bodies create 5-HTP from the food that we eat. Additionally, regular exercise is known to help naturally boost mental health, in addition to self-care, practicing mindfulness, spending time with loved ones, and doing things that you enjoy. Engaging in these activities in conjunction with 5-HTP use could render both more effective.
What happens if you take 5-HTP during the day?
A naturally occurring amino acid, tryptophan (specifically 5-HTP) is typically derived from the seeds of the African plant Griffonia simplicifolia. It’s a clinically effective serotonin precursor that can be utilized to treat a variety of conditions such as chronic tension type headaches or chronic primary headaches, sleep disorders, anxiety, weight control, primary fibromyalgia syndrome, and more. It can be utilized as a selective serotonin reuptake inhibitor (SSRI) for those with mood disorders like depression. One of the common side effects of taking 5-HTP is drowsiness, lending to its use for treating both sleep disorders and anxiety. As a result, depending on your dosage and your doctor’s instructions, it may be best to take 5-HTP prior to going to bed to reduce adverse side effects like sleepiness during the day.
How many hours does 5-HTP last?
This depends somewhat on the individual, their metabolism, and the dosage. However, the average half-life of 5-HTP is anywhere from two to eight hours, meaning it can take nearly a day for 5-HTP to completely work out of your system, with the most pronounced effects occurring within the half-life period.
What happens when you stop taking 5-HTP?
If you stop taking 5-HTP suddenly, you may be more likely to experience mild withdrawal symptoms like irritability, headache, nausea, fatigue, depression, and insomnia. As this supplement is a chemical precursor to the brain chemical called serotonin (and thus why it is often utilized for depression and anxiety), suddenly stopping the supplement can result in chemical imbalances that take time for the central nervous system to adjust to. Should you choose to stop taking 5-HTP, it is best to do so gradually and with the guidance of a medical professional.
How many times a day should you take 5-HTP?
5-HTP may be taken only one per day or in smaller doses several times per day. The dosage and frequency of use depends on why you are taking the supplement, and as it is considered a second-tier natural antidepressant its use should be discussed with your doctor first. For anxiety, it’s typical for 5-HTP to be taken more than once per day, while for sleep it is normally only utilized before bed.
Does 5-HTP work immediately?
The body begins converting 5-HTP into serotonin shortly after consumption. However, it will likely take a few weeks of consistent use before you start to notice changes or improvements.
Can I take 5-HTP long term?
According to double-blind studies, the greatest risk of adverse effects from 5-HTP occur with long-term (many months or longer) use. If other medications, like monoamine oxidase inhibitors or peripheral decarboxylase inhibitors, are being used in conjunction to target multiple brain chemicals, that can further complicate long-term 5-HTP use. However, everyone and every situation is different; if you’re wondering about using 5-HTP for longer than a couple of months, please consult a physician to discuss potential risks and benefits.
Is 5-HTP better than antidepressants?
Studies indicate that 5-HTP is comparable in antidepressant efficacy as prescription antidepressants like fluvoxamine, Prozac, clomipramine, and imipramine. Some may prefer 5-HTP as a more natural approach, some may benefit from using it in conjunction with other medication (with the guidance of a doctor), and others may benefit more from other anti-depressant approaches. Obese adult subjects may benefit from taking 5-HTP if needed for depression, anxiety, and appetite control.
Can you take 5-HTP on an empty stomach?
Some individuals may experience gastrointestinal sensitivity with 5-HTP, particularly at higher doses. To minimize this, try to use 5-HTP capsules rather than tablets, as tablets are dense and more difficult to break down. Additionally, taking 5-HTP with a meal or a snack can help it to be absorbed somewhat more gradually and therefore may lessen potential side effects like stomach upset.
- Previous Article
- Next Article