Have you ever wondered how important sleep actually is for the body? We depend on restful and deep sleep to give our bodies the rest and regeneration they need. Nevertheless, cases such as insomnia, waking up constantly and feeling exhausted the next morning often occur. The natural amino acid 5-HTP could be a good help here. 5-HTP is associated with improved sleep quality. In this blog post, you can find out everything you need to know about sleep and how you can maintain your sleep hygiene by taking 5-HTP so that you can finally start your day fit and refreshed.
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How important sleep is for our health
We all know the feeling of finally getting home after a long and exhausting day and falling into bed full of anticipation. We associate sleep with restfulness, relaxation and inner peace. However, the body and especially the brain are hard at work during this time. Cells are repaired and regenerated, which enables wounds, muscles, tissue and skin to heal. Hormones such as the stress hormone cortisol are also regulated. If the necessary sleep is missing, a hormonal imbalance can occur.
The immune system is also strengthened during sleep. We can observe this time and again with colds, where a little nap can work wonders. In an interesting study by scientists from the Universities of Tübingen and Lübeck, the connection between sleep and the immune system was investigated. The test subjects were divided into two groups. One group was able to sleep for 8 hours, while the other group remained awake during this time. Blood and plasma samples were regularly taken from the test subjects. After just a few hours, it was observed in the group sleeping at night that the important T cells (cells responsible for immune defense) did not bind sufficiently to pathogens. However, this process is important because the T cells move around in the bloodstream and thus destroy the pathogens 1.
People who frequently suffer from a lack of sleep are therefore also more susceptible to infections. Sufficient sleep is particularly important for children, as they are growing during this time. The brain runs at full speed during sleep, processes all the information from the previous day and stores experiences and memories. At the same time, the brain's nerve cells connect and are strengthened. This conclusion was also confirmed by a study conducted in 2024. The study shows that sleep is important for remembering complex events better.2
The optimal sleeping time
We all have individual sleep times, which can vary greatly. Researchers have found that 7-8 hours of sleep is sufficient for us. The test results with subjects who slept less than 6 and more than 9 hours showed poorer memory performance. A permanent lack of sleep can even be a trigger for depression, cardiovascular disease, diabetes or Alzheimer's disease. 3
How 5-HTP can improve sleep
Quality sleep is essential for our health and well-being and should always be a top priority. Anyone who still has difficulty falling asleep or often wakes up at night has the option of taking 5-HTP supplements.
What is 5-HTP?
5-HTP is a natural amino acid and is made up of the actual name L-5-hydroxytryptophan. When the amino acid L-tryptophan is absorbed through food, 5-HTP is formed in the body. The neurotransmitter serotonin is produced with the help of a chemical process, the decarboxylation of 5-HTP, which also takes place in the body. Serotonin is then further converted into the sleep hormone melatonin. In general, 5-HTP can help with depression, anxiety and sleep disorders.4 The amino acid can also be obtained naturally. It is found in the African black bean (Griffonia simplicifolia) and is often used as a powder or extract in dietary supplements. Bananas also naturally contain 5-HTP.
Effect of 5-HTP on sleep
In order to understand how 5-HTP can affect sleep, it is first necessary to explain how 5-HTP works in the body. Taking 5-HTP can increase the amount of serotonin in the brain, as 5- HTP is a precursor of the hormone serotonin. The central nervous system needs serotonin to regulate sleep, mood and appetite. Researchers have found that therapeutic administration of 5-HTP may be effective overall in combating insomnia. 5The reason why 5-HTP has a positive effect on sleep is that it is first converted to serotonin in the body and then to melatonin. Melatonin is the sleep hormone that controls the day-night rhythm. This rhythm is important for us because it allows the body to adapt to the alternation between day and night. As a result, bodily functions such as metabolism and body temperature are shut down at night before going to sleep. Melatonin is produced in the pineal gland, the intestines and the retina. The release of melatonin at night is there to naturally calm you down and prepare you for sleep.
There are several studies that support the link between 5-HTP and better sleep quality. Among them, a 2004 study tested the effect of 5-HTP on 45 children, all of whom suffered from sleep disorders (in this case night terrors). Night terrors are quite common in children and describe the condition in which the child wakes up in a panic during sleep. This is accompanied by anxiety and crying. The children were divided into two groups, with one group receiving 5-HTP and the other not. After one month of taking 5-HTP, 93.5% showed an improvement. In the group that did not take 5-HTP, only 28.6% of the children experienced a reduction in their sleep disorders. When the study was repeated 6 months later, the researchers observed that 83.9% of the children in the group who had taken 5-HTP were free of sleep disorders. In the comparison group, however, 71.4% of the children were still affected. In summary, it can be concluded from the study that treatment with 5-HTP can certainly be used for sleep disorders and can lead to a lasting improvement. 6
Recent research from Singapore in 2024 investigated 5-HTP supplementation and the relationship between sleep quality and the composition of the gut microbiome. The background to this is that poor sleep quality is associated with a negative gut microbiome. 30 older adults (approx. 66 years) were divided into 2 groups. One group took 100 mg of 5-HTP daily and the other group received placebos. The studies took place every 4 weeks. The quality of sleep was assessed at these intervals. The composition of the gut microbiome, serotonin levels and melatonin concentrations were measured at week 0 and week 12. The result of the study was that 5-HTP supplementation led to a significant improvement in sleep quality. An increase in serotonin concentration was also observed. In this respect, the microbiome diversity of the test subjects also improved. 7
A somewhat older study conducted in 1997 administered an amino acid mixture containing GABA and 5-HTP to some of the patients. The other patients were given a placebo. It was observed that the time it took to fall asleep was reduced from an average of 32.3 minutes to 19.1 minutes. The duration of sleep increased from 5 hours to 6.83 hours. The patients who took the amino acid mixture also reported a better quality of sleep. In the placebo group, there was little to no change in all three aspects. 8
The correct dosage of 5-HTP
The correct dosage of 5-HTP depends on various factors, including metabolism, body weight and size as well as the initial amount of serotonin. The goal you are pursuing with the intake of 5-HTP is also of great importance for the dosage. For example, a lower dosage will be sufficient for headaches, whereas a slightly higher amount is required for sleep disorders. For sleep disorders, it is recommended to take the supplements around 30 minutes before going to bed. Most 5-HTP supplements on the market are designed for a daily dose of 100- 200 mg 5-HTP. This corresponds to the general daily requirement. For additional information on the specific treatment of sleep disorders or even depression with 5-HTP, as well as the combination with other sleep aids such as St. John's wort or L-tryptophan, please consult a doctor.
Are there any side effects?
In principle, most people tolerate 5-HTP. However, there are cases in which side effects such as dizziness, nausea, abdominal pain and diarrhea can occur. However, this can also be the result of a dosage that may be too high. It is advisable to start with a lower dose and increase it over time, but not to exceed the prescribed dosage. An overdose of 5-HTP, especially if other serotonergic agents are taken at the same time, can lead to serotonin syndrome. Symptoms of this are autonomic dysfunction and an altered mental state. In the worst case, serotonin syndrome can be fatal and must be treated as quickly as possible. 9 Pregnant and breastfeeding women should not take 5-HTP.
Interactions with medication
5-HTP can interact with some medications - mainly with medications that affect serotonin levels. These include antidepressants, triptans (migraine medication), certain painkillers such as tramadol and Parkinson's medication. Due to the resulting increase in serotonin, this can lead to serotonin syndrome.
Conclusion:
Studies show that supplementing with 5-HTP can actually improve sleep quality, positively influence sleep duration and alleviate sleep disorders, as well as having a positive influence on our microbiome. If you follow the supplement's recommended intake and instructions, it is definitely worth a test to improve your sleep!
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Sources:
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Universität Tübingen. Studie zum Zusammenhang von Schlaf und Immunsystem. Universität Tübingen. https://www.medizin.uni-tuebingen.de/de/das-klinikum/pressemeldungen/meldung/153
- PNAS. (2023). Proceedings of the National Academy of Sciences, 120(45), Article 2314423121. https://doi.org/10.1073/pnas.2314423121
- Winer JR, Deters KD, Kennedy G, Jin M, Goldstein-Piekarski A, Poston KL, Mormino EC. Association of Short and Long Sleep Duration With Amyloid-β Burden and Cognition in Aging. JAMA Neurol. 2021 Oct 1;78(10):1187-1196. doi: 10.1001/jamaneurol.2021.2876. PMID: 34459862; PMCID: PMC8406215.
- Maffei ME. 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. Int J Mol Sci. 2020 Dec 26;22(1):181. doi: 10.3390/ijms22010181. PMID: 33375373; PMCID: PMC7796270.
- Carhart-Harris RL, Nutt DJ. Serotonin and brain function: a tale of two receptors. J Psychopharmacol. 2017 Sep;31(9):1091-1120. doi: 10.1177/0269881117725915. Epub 2017 Aug 31. PMID: 28858536; PMCID: PMC5606297.
- Sutanto CN, Xia X, Heng CW, Tan YS, Lee DPS, Fam J, Kim JE. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clin Nutr. 2024 Mar;43(3):593-602. doi: 10.1016/j.clnu.2024.01.010. Epub 2024 Jan 17. PMID: 38309227.
- Bruni O, Ferri R, Miano S, Verrillo E. L -5-Hydroxytryptophan treatment of sleep terrors in children. Eur J Pediatr. 2004 Jul;163(7):402-7. doi: 10.1007/s00431-004-1444-7. Epub 2004 May 14. PMID: 15146330.
- Shell W, Bullias D, Charuvastra E, May LA, Silver DS. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010 Mar-Apr;17(2):133-9. doi: 10.1097/MJT.0b013e31819e9eab. PMID: 19417589.
- Mikkelsen N, Damkier P, Pedersen SA. Serotonin syndrome-A focused review. Basic Clin Pharmacol Toxicol. 2023 Aug;133(2):124-129. doi: 10.1111/bcpt.13912. Epub 2023 Jun 20. PMID: 37309284.
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