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Alternative Names: 5-HTP, 5 HTP.
An essential amino acid, tryptophan is the least abundant amino acid found in foods. It is used by the brain to produce serotonin; it is a natural relaxer, helps alleviate insomnia, reduces anxiety and depression and helps treat migraine headaches. 5-HTP is safer than Tryptophan, yet equally as effective. It doesn't require a prescription.
Source
The richest dietary sources include fish, meat, dairy, eggs, nuts and wheat germ, but tryptophan tends to be deficient in most dietary proteins. High corn diets have been associated with outright deficiency symptoms.
5-HTP is a naturally-occuring substance derived from the seed pods of Griffonia simplicifolia, a West African medicinal plant. 5-HTP comes in 25, 50 and 100mg capsules.
Function; Reasons For Use
Tryptophan is metabolized into niacin, melatonin and serotonin and has relaxing and calming effects.
Chromium picolinate helps to promote conversion of tryptophan to serotonin. It accomplishes this by facilitating absorption into muscle tissue of the amino acids that compete with tryptophan for access to the brain.
In humans, 5-HTP is the immediated nutrient precursor to the neurotransmitter serotonin. This means that 5-HTP converts directly into serotonin in the brain. Serotonin has many profoundly important functions, including a role in sleep, appetite, memory, learning, temperature regulation, mood, sexual behavior, cardiovascular function, muscle contraction, and endocrine regulation.
Serotonin production declines with age, and at any age its abundance can be compromised further by stress. Low levels of serotonin are most commonly manifested by depressed mood, anxiety, and insomnia. They can also lead to various other complaints and disorders, diminishing one's quality of life. But now something can be done: supplementing with 5-HTP. It can restore serotonin levels and help improve general mood, insomnis, chronic headaches, depression, weight loss, migraines, anxiety, PMS, and Fibromyalgia.
Tryptophan has an antidepressant effect and is particularly effective against manic depression and depression associated with menopause. Many depressed patients have low levels of tryptophan.
For depression, 1000-1500mg bid raises serotonin levels but it may take 2 weeks to produce results. If a patient has insomnia along with depression then tryptophan would appear to be even more effective, possibly because both conditions may be due to this deficiency. Care must be taken when using more that one anti-depressant at the same time; a doctor's supervision should be sought when considering switching or combining depression medications.
Tryptophan can be a useful and safe pain reliever. It has been shown most helpful for dental pain, headaches (migraines in particular), and cancer pain, often in conjunction with aspirin or acetaminophen. Tryptophan appears to increase the pain threshold.
Tryptophan works better for acute insomnia than for chronic sleep problems. Tryptophan may help treat anorexia by increasing the appetite. Since it is the precursor of niacin, tryptophan supplementation may help to lower cholesterol and blood fat levels. Other possible uses for L-tryptophan include parkinsonism, epilepsy, and schizophrenia, and with further research, we may find this important amino acid may provide help in other medical conditions.
Directions
The RDA for tryptophan is 0.2gm per day, while the average daily intake is 1-1.5gm per day. The therapeutic range is up to 4gm per day, and medical supervision of treatment can be helpful.
Tryptophan is often given with vitamin B6 and magnesium in between meals with a small amount of carbohydrate to facilitate uptake by the brain. To aid in sleep, much of the dose is given before going to bed. If more of a daytime action is being sought, the bulk can be given in the morning.
5HTP (5-hydroxy tryptophan) is considered by many to be more effective than tryptophan for depression. L-Tryptophan (which is the desired form) is converted to 5HTP before becoming serotonin; taking 5HTP bypasses this first step of the process. The effectiveness of 5HTP may be increased with gingko biloba, St. John's Wort, B-complex vitamins with magnesium, tyrosine, flax seed oil, and ginger. Vitamin B6 and folic acid may assist in the conversion to serotonin. An equivalent dose of 5HTP (compared to 1gm of tryptophan) is about 100mg. Doses of 100mg tid have been used, but it may be best to start at a lower dose and slowly increase as the side-effect of nausea can occur at higher doses. Starting at a lower dose reduces the likelihood of nausea, which usually disappears in less than 2 weeks.
Take 100mg of 5-HTP 3 times per day.
Side-Effects; Counter-Indicators and Warnings
Generally, side-effects of tryptophan are negligible, and tryptophan does not distort sleep patterns until more than 10gm are taken. Occasionally, some morning sluggishness may occur.
Patients with asthma or systemic lupus erythematosus should not take tryptophan.
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Tryptophan / 5HTP can help with the following: | | | | | Hormones |  Low Serotonin Level | Tryptophan is the dietary amino acid precursor for production of serotonin in the body. First it is converted into 5HTP, and then into serotonin. Both supplements are available, but tryptophan may require a doctor's prescription. It is recommended that these be taken under a doctor's supervision. |
 Night Eating Syndrome |
Mental |
Obsessive-Compulsive Disorder (OCD)| | OCD may be related to a central disturbance in serotonin metabolism, a hypothesis which appears to explain the efficacy of serotonin reuptake-blocking drugs. L- tryptophan and 5-HTP are serotonin precursors.
Side effects were mainly drowsiness and headaches in those whose daily doses of L- tryptophan exceeded 6,000mg. [Clinical Psychiatry News, September, 1981] Supplementation may be contraindicated in OCD patients with a history of aggressive behavior since it may increase |
Anxiety| | Tryptophan (or 5-HTP), the precursor of the sleep-inducing neurotransmitter serotonin, also has relaxing and calming effects. Serotonin levels are often low among people with anxiety disorders. A recent study found that 44% of alcoholics suffer from anxiety. You can be pretty sure that you are low on tryptophan if you have ever blacked out from drinking. It has been established that low tryptophan stores trigger blackouts. |
Depression
 Tendency Toward Postpartum Depression |
Metabolic |
Insomnia| | Due to the fact that the synthesis of serotonin and melatonin within the brain is dependent on the availability of the amino acid tryptophan, supplementing the diet with tryptophan before going to bed may produce good results in relieving insomnia. Tryptophan tends to work better for acute insomnia (sleep-onset insomnia) than for chronic sleep problems since its greatest effect is to shorten the time it takes to fall asleep after going to bed.
Some 1000 to 2000mg of L-tryptophan are needed in order to increase blood levels sufficiently to induce sleep. However, the lowest dose (often as little as 500mg) that works as a sleep aid should be maintained to continue benefits. The dose may be repeated if one wakes during the night. Doctors often recommend starting with 1gm of L-tryptophan 30-45 minutes before bed, which will reduce the time it takes to fall asleep. If 1000mg is insufficient, the dose may be increased by 500mg each night until either the desired effects are achieved or a total of 3000mg is reached. |
Problems Caused By Being Overweight| | Although used chiefly as an antidepressant, preliminary evidence from three small double-blind placebo-controlled clinical trials suggests that 5-HTP may also help people lose weight. It is thought to work by raising levels of serotonin, which in turn may influence eating behavior. A typical therapeutic dosage of 5-HTP is 100 to 300mg 3 times daily. |
Bulimic Tendency |
Musculo-Skeletal |
Restless Leg Syndrome |
Nervous System |
Tourette's Syndrome| | The low blood serotonin and tryptophan levels seen in Tourette's syndrome (TS) are consistent with the wide range of behavioral disorders expected in such cases [ Am J Med Genet, Aug 1990;36(4): pp.418-30]. As far as we know, tryptophan therapy for Tourette’s syndrome has not yet been explored. However, TS is quite similar in many respects to obsessive/compulsive disorders which do respond to tryptophan supplementation. This observation provides a ray of hope for individuals trying to cope with the symptoms of TS. |
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Nutrients |
Tryptophan Need |
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KEY | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Acute
An illness or symptom of sudden onset, which generally has a short duration.
Amino Acid (Amino Acids)
An organic acid containing nitrogen chemical building blocks that aid in the production of protein in the body. Eight of the twenty-two known amino acids are considered "essential," and must be obtained from dietary sources because the body can not synthesize them.
Anorexia Nervosa (Anorexia)
An eating disorder characterized by excess control - a morbid fear of obesity leads the sufferer to try and limit or reduce their weight by excessive dieting, exercising, vomiting, purging and use of diuretics. Sufferers are typically more than 15% below the average weight for their height/sex/age and typically have amenorrhea (if female) or low libido (if male). 1-2% of female teenagers are anorexic.
Antidepressant (Antidepressants)
Literally, substances meant to oppose depressions or sadness, and generally heterocyclic types such as Elavil, MAO inhibitors like phenelzine, or lithium carbonate. This category of substances formerly included stuff like amphetamines and other stimulants. Botanical examples include Hypericum, Peganum and Oplopanax.
Anxiety
Apprehension of danger, or dread, accompanied by nervous restlessness, tension, increased heart rate, and shortness of breath unrelated to a clearly identifiable stimulus.
Asthma (Asthmatic)
A lung disorder marked by attacks of breathing difficulty, wheezing, coughing, and thick mucus coming from the lungs. The episodes may be triggered by breathing foreign substances (allergens) or pollutants, infection, vigorous exercise, or emotional stress. Extrinsic Asthma is triggered by pollen, chemicals or some other external agent; Intrinsic Asthma is triggered by boggy membranes, congested tissues, or other native causes… even adrenalin stress or exertion.
BID
Twice per day.
Bipolar Disorder (Manic Depression, Manic-Depression, Manic-Depressive)
A disorder is characterized by alternating periods of extreme moods, usually swinging from being overly elated or irritable (mania) to sad and hopeless (depression) and then back again, with periods of normal mood in between. The frequency of the swings between these two states, and the duration of the mood, varies from person to person.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Cardiovascular
Pertaining to the heart and blood vessels.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Chromium
Chromium is a mineral that becomes a part of the glucose tolerance factor (GTF). Chromium aids in insulin utilization and blood sugar control. By controlling blood sugar, chromium helps prevent the damage caused by glucose, which is called glycation. Chromium helps maintain normal cholesterol levels and improves high-density lipoprotein levels. Chromium is also important in building muscle and reducing obesity.
Chronic (Chronicity)
Usually referring to chronic illness: Illness extending over a long period of time.
Epilepsy
Chronic brain disorder associated with some seizures and, typically, alteration of consciousness.
Estrogen (Oestrogen)
One of the female sex hormones produced by the ovaries.
Fibromyalgia (FMS)
Originally named fibrositis, it is a mysteriously debilitating syndrome that attacks women more often than men. It is not physically damaging to the body in any way, but is characterized by the constant presence of widespread pain that often moves about the body. Fibromyalgia can be so severe that it is often incapacitating.
Flax (Flax Oil, Flax Seed)
Flax Seed or Flax Oil. Flax oil is nutty-flavored oil that is pressed out of flax seeds and is one of the richest sources of Essential Fatty Acids (EFAs), a vital element for good health. The oil making process removes many of the seed's phytoestrogens which offer several health-related benefits including reducing the risk of cancer and alleviating menopausal symptoms. Many choose to use the whole seed because of its fiber and lignan content. Flaxseed oil is light- and temperature-sensitive and must be stored in the refrigerator.
Folic Acid
A B-complex vitamin that functions along with vitamin B-12 and vitamin C in the utilization of proteins. It has an essential role in the formation of heme (the iron containing protein in hemoglobin necessary for the formation of red blood cells) and DNA. Folic acid is essential during pregnancy to prevent neural tubular defects in the developing fetus.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Magnesium
An essential mineral. The chief function of magnesium is to activate certain enzymes, especially those related to carbohydrate metabolism. Another role is to maintain the electrical potential across nerve and muscle membranes. It is essential for proper heartbeat and nerve transmission. Magnesium controls many cellular functions. It is involved in protein formation, DNA production and function and in the storage and release of energy in ATP. Magnesium is closely related to calcium and phosphorus in body function. The average adult body contains approximately one ounce of magnesium. It is the fifth mineral in abundance within the body--behind calcium, phosphorus, potassium and sodium. Although about 70 percent of the body's magnesium is contained in the teeth and bones, its most important functions are carried out by the remainder which is present in the cells of the soft tissues and in the fluid surrounding those cells.
Melatonin
The only hormone secreted into the bloodstream by the pineal gland. The hormone appears to inhibit numerous endocrine functions, including the gonadotropic hormones. Research exists on the efficacy of melatonin in treating jet lag and certain sleep disorders. Dosages greater than l milligram have been associated with drowsiness, headaches, disturbances in sleep/wake cycles and is contraindicated in those who are on antidepressive medication. It also negatively influences insulin utilization.
Menopause (Menopausal)
The cessation of menstruation (usually not official until 12 months have passed without periods), occurring at the average age of 52. As commonly used, the word denotes the time of a woman's life, usually between the ages of 45 and 54, when periods cease and any symptoms of low estrogen levels persist, including hot flashes, insomnia, anxiety, mood swings, loss of libido and vaginal dryness. When these early menopausal symptoms subside, a woman becomes postmenopausal.
Menstruation (Menses, Menstrual, Menstrual Cycle, Menstrual Cycles, Menstrual Flow, Menstrual Phase, Monthly Cycle)
The periodic discharge of blood, tissue fluid and mucus from the endometrium (lining of the uterus) that usually lasts from 3 - 5 days. It is caused by a sudden reduction in estrogens and progesterone.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Migraine (Migraine Headache, Migraine Headaches, Migraines)
Not just a headache, but a disorder affecting the whole body, characterized by clearly defined attacks lasting from about 4 to 72 hours, separated by headache-free periods; progresses through five distinct phases. Prodrome: experienced by about 50% of migraineurs and starting up to 24 hours before the headache - changes in mood, sensory perception, food craving, excessive yawning, or speech or memory problems. Aura: experienced by about 15% and starting within an hour before the headache - disruption of vision (flashing lights, shimmering zigzag lines, blind spot) or sensation (numbness or 'pins and needles' around the lips or hand), or difficulty speaking. Headache: usually pulsating and occurring on one side of the head, it may occur on both sides of the head and alternate from side to side. Muscles in the neck and scalp may be tender; there may be nausea and the desire not to eat, move, see or hear. Resolution: the headache disappears and the body returns to normal. Resolution may occur over several hours during sleep or rest; an intense emotional experience or vomiting may also end the headache. Postdrome: After the headache stops, the sufferer feels drained, fatigued and tired. Muscles ache, emotions are volatile and thinking is slow.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Nausea
Symptoms resulting from an inclination to vomit.
Neurotransmitters (Neurotransmitter)
Chemicals in the brain that aid in the transmission of nerve impulses. Various Neurotransmitters are responsible for different functions including controlling mood and muscle movement and inhibiting or causing the sensation of pain.
Niacin (B3, B-3, Niacinamide, Vitamin B3)
A coenzyme B-complex vitamin that assists in the breakdown of carbohydrates, fats and proteins. Essential for the health of the skin, nerves, tongue and digestive system. It is found in every cell of the body and is necessary for energy production. Niacin is also needed for DNA formation.
Obsessive-Compulsive Disorder (Obsessive Compulsive, Obsessive-Compulsive, OCD)
Those suffering from OCD have obsessions and/or compulsions. Obsessions refer to recurrent and persistent thoughts, impulses, or images that are intrusive and cause severe anxiety or distress. Compulsions refer to repetitive behaviors and rituals (such as hand washing, hoarding, ordering, checking) or mental acts (like counting, repeating words silently, avoiding). These obsessions and compulsions significantly interfere with normal routine, functioning, social activities and relationships.
Postpartum
After childbirth.
Postpartum Depression
The "baby blues" are a very frequent and completely normal consequence of childbirth, usually wearing off soon afterwards as hormonal and psychological systems get back to normal. Postpartum depression is a less common but severe depression that begins in the weeks following delivery. It impairs the ability of the mother to care for the child and fall in love with it. This makes her feel even more depressed and inadequate thinking that she can not be a good mother. At the extreme, postpartum depression may lead to dangerous delusions (for example, thinking the baby is in some way deformed or cursed) or hallucinations (that may command violent acts). This can occasionally result in a tragic episode of suicide and/or infanticide.
Precursor (Precursors)
A biochemical substance, such as an intermediate compound in a chain of enzymatic reactions, from which a more stable or definitive product is formed.
Premenstrual Syndrome (PMS)
PMS consists of various physical and/or emotional symptoms that occur in the second half of the menstrual cycle, after ovulation. The symptoms begin about midcycle, are generally the most intense during the last seven days before menstruation and include: acne; backache; bloating; fatigue; headache; sore breasts; changes in sexual desire; depression; difficulty concentrating; difficulty handling stress; irritability; tearfulness.
Progesterone
This is the hormone secreted after ovulation by the corpus luteum. It is a steroid (similar to a cholesterol), enters receptive cells to stimulate their growth, and acts as an anabolic agent. Estrogen should be viewed as the primary coat underneath all the cycles during a woman's reproductive years, with progesterone, its antagonist, surging for ten or twelve days in ovulatory months. Most of the actions of progesterone cannot occur without estrogen having previously induced the growth of progesterone-receptive binding sites.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
RDA (RDAs, US RDA, USRDA)
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Schizophrenia
Any of a group of psychotic disorders usually characterized by withdrawal from reality, illogical patterns of thinking, delusions, and hallucinations, and accompanied in varying degrees by other emotional, behavioral, or intellectual disturbances. Schizophrenia is associated with dopamine imbalances in the brain and defects of the frontal lobe and is caused by genetic, other biological, and psychosocial factors.
Serotonin
A phenolic amine neurotransmitter (C10H12N2O) that is a powerful vasoconstrictor and is found especially in the brain, blood serum and gastric membranes of mammals. Considered essential for relaxation, sleep, and concentration.
Syndrome
A medical condition characterized by a collection of related symptoms (what the patient feels) and signs (what a doctor can observe or measure).
TID
Three times a day.
Tryptophan
Essential amino acid. Natural relaxant and sleep aid due to its precursor role in serotonin (a neurotransmitter) synthesis. Along with tyrosine, it is used in the treatment of addictions.
Tyrosine
A nonessential amino acid but may be essential for individuals with certain diseases or nutritional concerns. May be important for neurotransmitter synthesis and mood regulation. May be useful for depression, allergies and addictive states.
Vitamin B6 (B6, B-6)
Influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system.
Last updated: Sep 28, 2008
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