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.
Anxiety disorders can cause significant disruption to daily life, and those living with the condition may find value in exploring dietary supplements that promote proper brain function. One supplement, 5-HTP (5-hydroxytryptophan), may show promise in its ability to support serotonin production, which is crucial for mood control.
Here, you’ll find a guide to using 5-HTP for anxiety, including what this supplement is, how it might help, and what the research says about its effectiveness. You’ll also find critical information related to dosage, safety, and side effects, as well as a few evidence-based options for anxiety treatment. Read on to understand whether 5-HTP is a worthwhile option for helping manage anxiety.
What is 5-HTP (5-Hydroxytryptophan)?
5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid and chemical precursor to serotonin, a neurotransmitter that plays a key role in regulating mood, sleep, and appetite.
5-HTP is commonly used as a dietary supplement. Extracted from the seeds of a West African shrub called Griffonia simplicifolia, regular 5-HTP supplementation is commonly thought to boost serotonin levels in the brain. Due to its role in regulating serotonin, this supplement is sometimes used to help alleviate symptoms of depression, anxiety, insomnia, and certain other conditions.
Understanding the role of serotonin in anxiety
To understand why 5-HTP is thought to help manage mental health disorders like anxiety, it’s helpful to understand serotonin’s role in the brain.
Serotonin is a neurotransmitter, or chemical messenger, that transmits signals between the brain's nerve cells. It relies on a complex system of receptors, transporters, and enzymes to regulate its levels and maintain proper neural function. While the serotonin system is known to play a role in anxiety, it remains unclear how exactly this complex system influences anxiety levels.
The current body of research, however, does indicate a strong correlation between serotonergic function and anxiety levels. For example, studies have found that decreased serotonin activity limits our ability to recognize positive stimuli and increases attention towards negative stimuli. This may explain why low levels of serotonin are often associated with mood fluctuations, heightened anxiety, irritability, and stress.
Is 5-HTP good for anxiety?
As a dietary supplement, the United States Food and Drug Administration has not approved 5-HTP for the treatment of anxiety or any other medical condition. However there is some research and anecdotal evidence suggesting that 5-HTP may help alleviate anxiety by increasing serotonin levels in the brain.
5-HTP supplementation for anxiety: Examining the research
Despite the known link between serotonin function and anxiety, the exact mechanisms by which 5-HTP supplements might influence anxiety symptoms remain unclear and require further investigation.
Notably, 5-HTP supplements have a half-life of only 2 hours, meaning levels are unlikely to remain available in the body for significant periods of time; however, slow-release 5-HTP supplements are now widely available to help ensure steadier levels over a longer period.
While there is not enough evidence to validate the use of 5-HTP for treating anxiety, there is some promising research in this area:
One study of 10 individuals with anxiety disorders saw significant improvement in symptoms after taking 5-HTP and carbidopa, a prescription decarboxylase inhibitor that helps improve the bioavailability of 5-HTP.
One study found that 5-HTP significantly decreased carbon dioxide-induced panic in people with panic disorder.
In a double-blind study, patients with moderate-to-severe obsessive-compulsive disorder saw significant improvement in their symptoms after supplementing fluoxetine with 5-HTP.
Another double-blind placebo-controlled study of 5-HTP and an antidepressant called clomipramine found that 5-HTP showed a moderate reduction in anxiety symptoms, but was less effective than clomipramine.
How does 5-HTP work to reduce anxiety?
5-HTP (5-Hydroxytryptophan) occurs naturally in the brain and is a chemical precursor in the biosynthesis of serotonin. Here’s how the body’s natural levels of 5-HTP help control anxiety levels:
Serotonin production: 5-HTP is converted into serotonin in the brain. Increased serotonin levels can improve mood and reduce anxiety.
Mood regulation: Serotonin helps stabilize mood and promote feelings of well-being. Adequate levels of serotonin are associated with lower anxiety.
Neurotransmitter balance: By boosting serotonin, 5-HTP helps balance other neurotransmitters involved in anxiety and mood regulation, such as dopamine and norepinephrine.
Stress response: Higher serotonin levels positively affect the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's response to stress, thereby reducing anxiety.
Receptor activation: Serotonin acts on various receptors in the brain, including 5-HT1A and 5-HT2A receptors, which are known to have anxiolytic (anxiety-reducing) effects when activated.
Natural 5-HTP versus 5-HTP supplements: Understanding the difference
While the body’s naturally-occurring 5-HTP levels play a key role in controlling anxiety, supplementing 5-HTP does not necessarily produce the same effects as naturally occurring 5-HTP in the brain. Like all supplements, the way the body metabolizes exogenous 5-HTP can influence its effectiveness.
Additionally, the body’s regulation of serotonin production is complex, and simply adding more 5-HTP does not guarantee a proportional increase in serotonin or a corresponding reduction in anxiety. Therefore, while 5-HTP supplements show promise, their effects can differ from the body’s natural mechanisms and may not work the same for everyone.
5-HTP supplementation: What to know
5-HTP is derived from the seeds of the Griffonia simplicifolia plant and may come in tablet, capsule, or powder form. Typical doses range from 50-200 milligrams per day, with most studies having used dosages between 200-300 mg daily for up to a year. It is generally regarded as safe, although it is not advisable to take 5-HTP alongside drugs that act on the serotonin system due to the risk of serotonin syndrome.
When taken orally, 70% of a 5-HTP dose ends up in the bloodstream. However, 5-HTP is rapidly absorbed with a half-life of only 2 hours. As such, slow-release 5-HTP supplements may be preferable.
When taken alongside a prescription decarboxylase inhibitor like carbidopa, 5-HTP's conversion to serotonin outside the brain is minimized. This allows more 5-HTP to reach the brain where it can be converted to serotonin, potentially enhancing its effectiveness in reducing anxiety and other symptoms.
Is 5-HTP safe?
5-HTP is generally regarded as safe in small to moderate doses of 50-300 mg. It is widely available from reputable supplement manufacturers, and commonly used to support mental health, restful sleep, and nutrition.
5-HTP side effects
Mild side effects including gastrointestinal problems, vomiting, and nausea are not uncommon. In high doses (>300 mg), 5-HTP has been associated with severe side effects like mental and behavioral disturbances, as well as a serious condition called serotonin syndrome.
Serotonin syndrome
Serotonin syndrome is a potentially life-threatening condition caused by an excess of serotonin in the brain. It can occur when medications or supplements that increase serotonin levels are taken in excessive amounts or combined with other serotonin-boosting substances like 5-HTP.
As such, 5-HTP should not be used alongside drugs that act upon the body’s serotonin system. If you take one or more of the following drugs, you should not take 5-HTP without clearance from a doctor:
Selective serotonin reuptake inhibitors (SSRIs): e.g., fluoxetine (Prozac), sertraline (Zoloft), and citalopram (Celexa)
Serotonin-norepinephrine reuptake inhibitors (SNRIs): e.g., venlafaxine (Effexor) and duloxetine (Cymbalta)
Monoamine oxidase inhibitors (MAOIs): e.g., phenelzine (Nardil) and tranylcypromine (Parnate)
Tricyclic antidepressants (TCAs): e.g., amitriptyline (Elavil) and clomipramine (Anafranil)
Other serotonergic drugs: e.g., lithium, tramadol (Ultram), and triptans (used for migraines)
Eosinophilia-myalgia syndrome
Eosinophilia-myalgia syndrome (EMS) is a potentially severe condition that has been linked to contaminated l-tryptophan. In 1989, an epidemic of EMS was traced to a contaminant in an l-tryptophan supplement from a specific manufacturer. All l-tryptophan was subsequently taken off the market, and manufacturers replaced it with 5-HTP, which was thought to be safer.
While a single case of EMS linked to 5-HTP was reported in 1994, there have been no further reported cases, despite widespread use of 5-HTP over the past 3 decades. A study on the effect of high doses of 5-HTP on rats found no significant evidence of EMS, even after administering the supplement for one year.
Other common applications of 5-HTP
5-HTP has also been studied for its potential to manage a wide array of other physical and mental health conditions. Here’s a snapshot of some promising research in these areas:
Depression: A systematic review of 13 studies and meta-analysis of 7 found that 65% of people experienced relief from depression, supported by questionnaire results indicating a strong positive effect. However, quality and methodology varied significantly between studies, underscoring the need for more placebo-controlled research.
Sleep disorders: A single-blinded, 12-week parallel randomized control trial found that 5-HTP concluded that 5-HTP could improve sleep quality, particularly in those with overall poor sleep quality. Another study found 5-HTP supplementation may benefit those with REM sleep behavior disorder in those with Parkinson’s disease.
Fibromyalgia: One study of 50 patients with primary fibromyalgia syndrome saw significant clinical improvement in half of the patients who took 5-HTP.
Headaches: In a double-blind, placebo-controlled study, 5-HTP was slightly more effective than placebo in reducing headache frequency and severity.
Weight control: In a double-blind, randomized trial of obese adult men and women, researchers found that 5-HTP significantly reduced weight and carbohydrate intake while increasing feelings of fullness.
Despite these promising areas, more double-blind clinical trials are needed to determine 5-HTP's effectiveness and safety in treating these conditions.
Clinically-validated anxiety treatment options to consider
While 5-HTP may show promise in its ability to promote proper brain function, it is not currently considered to be an anxiety treatment. However, research-backed treatment options for anxiety are plentiful. Evidence-based anxiety treatments include:
Psychotherapy: Talk therapies like cognitive-behavioral therapy have been widely studied, and are known to be effective for anxiety. CBT works by helping individuals identify and change negative thought patterns and behaviors that underpin anxiety.
Medication: Prescription drugs like SSRIs and benzodiazepines can help manage anxiety symptoms by balancing brain chemicals. Note that many anxiety medications are not considered safe to us alongside 5-HTP.
Self-care: Regular exercise, a healthy diet, and mindfulness practices like meditation and yoga can significantly reduce stress and improve overall mental health.
Support groups: Joining a support group or participating in group therapy can help you connect with others living with anxiety, giving you a space to share your experiences and learn coping strategies in a supportive community.
Online therapy for anxiety
If you are living with anxiety, consider connecting with a licensed mental health professional to discuss a comprehensive treatment plan. Online therapy through a platform like BetterHelp can be a good place to start, and may be preferable to face-to-face therapy for those seeking an affordable, flexible, and convenient alternative.
Online CBT has been found to be just as effective as in-person sessions for treating anxiety, and with additional tools and features like guided journaling, digital therapy worksheets, group sessions, and guided journaling, you can make progress faster and get the most out of your mental health investment.
Takeaway
5-HTP supplementation for anxiety is an area of growing interest to researchers, and there is some preliminary evidence to support its use in helping manage anxiety disorders and other mental and physical ailments. In small to moderate doses, it is generally considered safe. Due to the risk of serotonin syndrome, those taking certain psychiatric drugs should not take 5-HTP without first consulting a doctor.
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.
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