![]() ![]() Some people may experience nausea, diarrhea, vomiting and stomach pain when taking 5-HTP supplements. Summaryĥ-HTP may promote sleep by increasing melatonin production, an important sleep-regulating hormone. While these results are promising, the lack of human-based studies makes it difficult to recommend 5-HTP for improving sleep quality, especially when it is used in isolation. In fact, several animal and insect studies suggest that 5-HTP improves sleep quality and that the effect is greater when combined with GABA ( 38, 39). Combining it with 5-HTP likely has a synergistic effect ( 37). GABA is a chemical messenger that promotes relaxation. ![]() One human-based study showed that a combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly reduced the time it took to fall asleep, increased sleep duration and improved sleep quality ( 37). Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body. Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up. Melatonin plays an important role in regulating sleep. Nonetheless, more research is needed.ĥ-HTP produces serotonin, which can be converted into the hormone melatonin. Summaryĥ-HTP supplements increase serotonin levels in your body, which may improve symptoms of depression, especially when used in combination with other antidepressant substances or medications. Moreover, many reviews conclude that additional, high-quality studies are needed before 5-HTP can be recommended as a treatment for depression ( 24, 25). However, much of the research suggests that the potential antidepressive effects of 5-HTP are stronger when combined with other substances or antidepressant medications, compared to when they are used alone ( 17, 21, 22, 23). Similarly, another analysis concluded that 5-HTP may help treat depression ( 20). However, two of them did not use placebos for comparison, limiting the strength of their findings ( 16, 17, 18, 19). In fact, several small studies have found that 5-HTP reduced symptoms of depression. While the exact cause of depression is largely unknown, some researchers believe that a serotonin imbalance may influence your mood in a way that leads to depression ( 14, 15).ĥ-HTP supplements are thought to treat depression by increasing serotonin levels. The effects of 5-HTP on symptoms of depression have been well studied. Summaryĥ-HTP is likely effective at increasing feelings of fullness, which may help you eat less and lose weight. Moreover, animal studies have shown that 5-HTP may reduce excessive food intake due to stress or depression ( 12, 13). Many other studies have also found that 5-HTP increased feelings of fullness and aided weight loss in overweight or obese people ( 8, 9, 10, 11). What’s more, 5-HTP primarily inhibited the intake of calories from carbohydrates, which was associated with better blood sugar control ( 7). The results showed that those who received 5-HTP consumed approximately 435 fewer calories per day, compared to the placebo group ( 7). In one study, 20 people with diabetes were randomly assigned to receive either 5-HTP or a placebo for two weeks. ![]() These feelings of constant hunger can make losing weight unsustainable in the long term ( 3, 4, 5).ĥ-HTP may counteract these hunger-inducing hormones, working to suppress appetite and help you lose weight ( 6). Weight loss can increase the production of hormones that make you feel hungry. 5-HTP may increase feelings of fullness, causing you to eat less and lose weight. ![]()
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