¡.. Have you ever taken a supplement that helps improve sleep, relaxation or mood? If so, it is very likely that, looking at its composition, you will find 5HTP among one of the ingredients.
What is 5 HTP?
5 HTP or 5 hydroxytryptophan is a metabolite obtained from the essential amino acid called tryptophan , that is, those that cannot be produced by itself and must be ingested through food, which acts in the production pathway of serotonin.
serotonin is one of the hormones related to the state of Mood and happiness, so that when levels decrease, the quality of sleep, mood and emotions can be negatively altered and as a result, cause negative feelings such as sadness, anger or irritability.
Products with 5HTP
Obtained from the extract of an African plant called Griffonia simplicifolia ong>. It has been used in alternative medicine for hundreds of years as a treatment for conditions such as depression, insomnia or fibromyalgia.
In relation to 5 HTP , when levels are low, the body will not produce deficient levels, and if this state is prolonged over time, it can cause problems and psychological disorders such as anxiety, depression and insomnia.
When we ingest tryptophan through food , our body transforms it into 5 HTP and thus be able to produce serotonin.
Supplementation with 5 HTP
Supplementation with 5 HTP It can present various benefits in the event that it presents low levels or you simply want to increase them for particular reasons.
Evidence has been shown that it can contribute to an improvement in the state of I encourage as the main benefit, to control weight as it helps regulate the hormones responsible for satiety and the feeling of hunger, as well as the relief of symptoms caused by fibromyalgia. In the next section we will delve more about the benefits.
It is also usually found in supplements together with melatonin or gaba that are designed to improve the warmth of the floor and rest.
The recommended doses They can vary depending on the brand of supplement, manufacturer and even. When applied to the individual context of each person, it can vary depending on the cause of between 50 to 300 mg. After consumption, an increase in neurotransmitters such as dopamine, norepinephrine and endorphins.
We can find this supplement individually, as the only component, or as part of others with the aim of making synergistic combinations and thus maximize its benefits.
So why what not to supplement with tryptophan directly? It has been shown that the degree of absorption and use in the body of tryptophan as a pure supplement, is much lower than that of supplementation with 5 HTP, since it will later be converted into tryptophan.
What benefits does 5 HTP supplementation bring?
- Mood: By raising and regulating serotonin levels, you can counteract depression and associated symptoms. It is used in combination with both medications that affect the central nervous system, as well as other types of supplements and natural remedies. Although there have been studies in which this result has been obtained, there is no sure evidence in relation to depression.
- It can increase production of growth hormone , fundamental for the gain of muscular mass. This occurs in relation to the improvement of sleep, which is the time of day where this hormone is produced.
- Rest and sleep: how 5 HTP is responsible for the production of serotonin, which can be converted to melatonin. This is one of the hormones responsible for promoting sleep that is generated close to the hours after going to sleep. Factors such as darkness intervene and after exposure during the day to the sun. Therefore, 5 HTP can increase the production of melatonin.
- On weight and obesity: has found in various studies the relationship between 5 HTP and the secretion of two of the hormones responsible for regulating hunger and satiety: they are called leptin and ghrelin.
What dose is adequate?
Each case and reasons for consuming it is individual, so the dose must be adjusted to the characteristics of each person . In general terms, we could establish the following approximations:
The improvement of mood: between 50 and 300 mg per day.
Improvement of sleep and rest: it depends on whether it is combined with other supplements. Doses can vary between 100 and 300mg.
Weight control: between 200 and 300 mg before meals.
Migraines or severe headaches: between 100 and 600 mg than They can be ingested in one dose or spread throughout the day.
