5-HTP: The precursor to the happiness hormone serotonin

5-HTP: The precursor to the happiness hormone serotonin

Have you ever heard of 5-hydroxytryptophan and know how it relates to L-tryptophan and serotonin? We will inform you about the effects of 5-HTP and tell you how it is converted in the body and what you can achieve with 5-HTP.

5-Hydroxytryptophan (5-HTP) affects sleep and mood, as well as other functions in the body that affect both your health and your abilities. So 5-HTP also has an influence on whether you feel good during the day and can sleep peacefully at night.

Take a look at our YouTube Channel past. Here you can find out what 5-HTP is and what effect 5-HTP has on the serotonin balance. You will also get information about which nutrients play an important role:



What is 5-HTP?

5-Hydroxytryptophan (5-HTP) is an amino acid that is naturally produced by your body and obtained from L-tryptophan. Your body then produces serotonin from 5-hydroxytryptophan - the chemical messenger that sends signals between your nerve cells. This is how 5-HTP becomes serotonin. 5-HTP can easily penetrate the blood-brain barrier and lead to an increase in serotonin synthesis. Serotonin itself cannot cross the blood-brain barrier.

Serotonin is known as the happiness hormone and is significantly involved in your well-being, as it, among other things, has a Has an influence on your mood, regulates the day-night rhythm and is therefore of enormous importance for our body. Accordingly, the amino acid 5-HTP as an intermediate product of serotonin is not entirely unimportant.

If you want to know more about serotonin and want to learn how to use your Increase serotonin levels can naturally increase with food, take a look at our blog post.


Conversion of 5 HTP: from L-tryptophan to 5-HTP to serotonin

Taking 5-HTP: Where Do I Get the Amino Acid From?

As you can see in the graphic, for serotonin production and for 5-HTP as a preliminary stage L-Tryptophan thats it! 5-HTP is not taken directly through diet. Because you cannot really consume the amino acid as part of your diet. For this you would have to use dietary supplements. However, you can take L-tryptophan with food - the precursor of 5-HTP.

Foods That Contain L-Tryptophan:

  • Potatoes and beets
  • Legumes and soybeans
  • Rice, wheat germ and oatmeal
  • Nuts, seeds and cashew nuts
  • Radish and radish
  • Endive and spinach
  • Fennel and dandelion
  • Bananas and dates


    5-HTP: The precursor to the happiness hormone serotonin


    L-tryptophan is then converted to the feel-good hormone serotonin via 5-hydroxytryptophan. The effects of L-tryptophan and 5-HTP are basically the same, only the metabolism is different. 5-HTP is converted to serotonin more effectively than L-tryptophan, which means you will need a smaller amount of 5-HTP.

    More information about L-Tryptophan can be found in our blog post about it.



    Do you have the feeling that you could help your body to produce serotonin? In BRIGHT MOOD are contain natural precursors L-tryptophan and 5-HTPwho are responsible for the production of the messenger substance serotonin and are therefore players in your mood and well-being.




    Effect of 5-HTP

    There are several benefits to increasing your body's serotonin production, which is why serotonin-producing 5-HTP supplements are becoming increasingly popular. These are mostly obtained from seeds of the African black bean (Griffonia simplicifolia), which are considered natural mood can denote.

    Low serotonin levels can be linked to depression, anxiety, trouble sleeping, weight gain, and other health problems.1, 2

    5-HTP can possibly help you:

    • reduce weight
    • Improving symptoms of fibromyalgia
    • Decrease the frequency of migraines3
    • sleep well


      55-HTP dosage: the precursor of serotonin can be helpful in insomnia


      However, the scientific situation that should support this effectiveness is not yet conclusive and requires further research in this regard. Nevertheless, we will put together previous results for you.

      Another little hack on the side, how you can trick your brain: Try to put on a really nice big grin for 5 minutes (best show your teeth!). In this way, your facial muscles are tensed and send signals to your brain, releasing feelings of happiness.


      Reduce weight with 5-HTP

      When you ingest 5-HTP, it could make you feel more full and eat less. 5-HTP can therefore curb your appetite.

      In one study, 20 subjects with diabetes were given 5-HTP or a placebo over a period of two weeks. The people who took 5-HTP ate 435 fewer calories a day than those who took the placebo. Primarily calories from carbohydrates were inhibited, which was associated with better blood sugar control.

      Other studies have found that 5-HTP increases the feeling of fullness and weight loss in overweight or obese people.4, 5


      5-HTP: The precursor to the happiness hormone serotonin

      Symptoms of Fibromyalgia

      Fibromyalgia is a chronic condition. Sufferers have symptoms like fatigue as well as pain and tender areas in muscles, ligaments and tendons. In one study, fibromyalgia was also linked to low serotonin levels.6 So increasing serotonin levels with 5-HTP could potentially relieve symptoms. In a study with 50 subjects, pain, stiffness and anxiety improved after four weeks of sleep.7, 8 However, even more extensive and more recent research is necessary here to confirm the results.


      5-HTP and migraines

      In some studies there was evidence that 5-HTP could prevent migraines and that The frequency and severity of migraines could be reduced.3 In one study, for example, people consumed 600 mg of 5-HTP a day, another group was given the drug methysergide. After half a year, the results showed that 5-HTP could be as effective as the drug in terms of reduced severity and duration of the migraines.


      5-HTP: The precursor to the happiness hormone serotonin


      Promote restful sleep with 5-HTP

      Since 5-HTP is a precursor to serotonin and serotonin is converted into the sleep hormone melatonin, it could be assumed that increasing serotonin levels could also increase melatonin and help improve sleep. In clinical studies there have been positive results with 5-HTP for promoting and maintaining sleep. Here the increase in REM sleep and an increase in the deep sleep phases could be shown without extending the total sleep time.9

      According to another study, the combination of 5-HTP and GABA (gama-aminobutyric acid) could shorten the time it takes to fall asleep, extend the duration of sleep and generally improve the quality of sleep.10 Animal and insect studies have also found that the combination with GABA can have a positive effect on the sleep quality of animals and insects.11


      5-HTP: The precursor to the happiness hormone serotonin


      5-HTP: side effects

      If you take 5-HTP capsules of the 5-HTP tablets, you may experience side effects however, depending on the dose and may get worse if the dose is increased. A so-called 5-HTP initial worsening of symptoms after ingestion is otherwise unknown. However, for this reason you should Start with a low dose first and then gradually increase it to see how your body reacts to the dose.

      Possible side effects of 5-HTP can include:

      • Nausea
      • diarrhea
      • Vomit
      • stomach pain

      Which 5-HTP is best for you? If you want to buy and supplement 5-HTP, you should definitely speak to your doctor beforehand. There are some drugs that can increase serotonin production, for example serotonin reuptake inhibitors (antidepressants), cough suppressants, and prescription pain relievers. If you then combine these drugs with 5-HTP, dangerous levels of serotonin in your body can occur and thus to the life-threatening serotonin syndrome.12


      5-HTP: The precursor to the happiness hormone serotonin


      Prescription sedatives such as Klonopin, Ativan, and Ambien, taken along with 5-HTP, can make you feel very drowsy.

      So that there are no interactions or other undesirable side effects, you should clarify the intake of 5-HTP with a doctor beforehand for safe use!


      How Much 5-HTP should I take per day?

      There is no recommended daily amount for 5-hydroxytryptophan. You should be careful with higher doses and when you take antidepressants or sleeping pills.


      Is 5-hydroxytryptophan dangerous?

      Which dose is right for you and therefore can be dangerous depends on several factors, such as your age, gender or your medical history. We recommend that you talk to a doctor about the intake and dosage.


      How long does it take for 5-HTP to work?

      Many users notice Improvements in your symptoms after a few days up to 2 weeks with the ingestion of 5 HTP. Experience from users shows that the Effect noticeable quickly can be and benefits could be achieved quickly. It is therefore recommended to wait for this period of time before increasing the dosage with 5-HTP. If there is still no effect after 14 days, a larger amount may very likely be necessary.

      The active ingredient is completely applied to the bloodstream one to two hours after ingestion. Half of this is used up after just 4,3 hours. Since 5-HTP is absorbed and processed so quickly, it is advisable to spread the daily dose over the day.




      If you want to support your body in the production of serotonin, we can give you ours BRIGHT MOOD . Recommend This contains the natural precursors L-tryptophan and 5-HTP, which are responsible for the production of the messenger substance serotonin and are therefore players in your mood and well-being.



      5-HTP is obtained from L-tryptophan and can penetrate the blood-brain barrier unhindered. Then your body can produce serotonin from the amino acid 5-HTP, which is responsible, among other things, for the regulation of appetite, sleep and pain perception is. Accordingly, higher serotonin levels can potentially offer health benefits.

      You can't actually get 5-HTP through your diet. However, you can consume foods that contain L-tryptophan, such as potatoes, legumes, and bananas. You can also find a lot of L-tryptophan in soybeans and cashew nuts (450 mg L-tryptophan per 100g). Otherwise, you can take 5-HTP in the form of dietary supplements.

      To minimize the side effects of 5-HTP, start with a Take a smaller dose and gradually increase the dose. There is also some risk from drug interactions, which is why - even if you are not taking any other medication - you should always speak to your doctor to ensure safe use.


      If you don't want to miss any news and tips about biohacking, also follow us on Instagram! There we give you our knowledge every day in order to get the best out of you.




      ¹Vitamin B6 contributes to the normal functioning of the nervous system and normal psychological function. Vitamin B12 contributes to normal psychological function and a normal energy metabolism. ²Riboflavin protects the cells from oxidative stress. ³Vitamin B12 helps reduce tiredness and fatigue.


      [1] https://www.ncbi.nlm.nih.gov/pubmed/17984558

      [2] https://www.ncbi.nlm.nih.gov/pubmed/8697046

      [3] https://www.ncbi.nlm.nih.gov/pubmed/3536521

      [4] https://www.ncbi.nlm.nih.gov/pubmed/9705024

      [5] https://www.ncbi.nlm.nih.gov/pubmed/1384305

      [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990568/

      [7] https://www.ncbi.nlm.nih.gov/pubmed/9802912

      [8] https://www.ncbi.nlm.nih.gov/pubmed/2193835

      [9] Soulairac A, Lambinet H. Effect of 5-HTP, a serotinin precursor, on sleep disorders. Ann Med Psychol. 1977; 1: 792-798.

      [10] https://www.ncbi.nlm.nih.gov/pubmed/19417589

      [11] https://www.ncbi.nlm.nih.gov/pubmed/26921634

      [12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865832/

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