5-HTP is an amino acid, made from the seeds of an African plant, Griffonia simplicifolia, and used as a supplement to ease low serotonin symptoms. With low levels of serotonin you’ll experience the worry-type of anxiety with ruminations, obsessing, panic attacks, insomnia (often lying awake worrying). This type of anxiety is different from the low GABA physical/tension type anxiety. Other low serotonin symptoms include low mood/depression, late afternoon and evening carbohydrate cravings, pain, digestive/IBS symptoms, PMS, irritability, rage and anger, TMJ, low confidence, imposter syndrome and perfectionism.
When I share my low serotonin blogs on Facebook I receive so many great questions about 5-HTP. Today I’m going to share some of these questions and my answers so you can get the benefits too.
Gail asks why 5-HTP stopped working for her when it had been working so amazingly well:
I took 5-HTP and it worked amazingly….for about 6 months. Then it did nothing. Any idea why?
I took 100 mg per day. It’s hard to explain, but it calmed my brain down. I wasn’t so quick to blurt things out during the day and at night I was able to sleep because my mind wasn’t racing. Nothing else changed at that time. That was a few years ago, I think I’ll buy more and try again
I would guess that something did shift around the 6 month mark and would try and identify what it was so you know for the future. It could have been accidental gluten exposure (from the diet or even cosmetics), hormonal shifts (perimenopause or menopause), adding collagen or gelatin on a regular basis (this can lower serotonin in susceptible folks) and/or changes in thyroid health.
If you have pyroluria and were exposed to major stresses (life stresses or toxic mold etc.) you’d lose vitamin B6 and this could affect serotonin production. The addition of the birth control pill and antidepressants can also deplete vitamin B6. I share some possible reasons for low serotonin on this blog on imposter syndrome (as mentioned above, imposter syndrome is a common sign of low serotonin).
With these wonderful benefits Gail experienced, trialing 5-HTP again is worth considering. Because 5-HTP works so quickly she’ll feel that sense of calm right away and she won’t blurt things out during the day (possibly caused by lack of confidence and/or irritability and/or anger?). Also, her mind won’t race at night, she’ll fall asleep quickly and will stay asleep, waking rested, calm, happy, confident and optimistic.
And in future if something like this happens again, I’d try to identify the cause and bump up 5-HTP temporarily.
Wendy asks about headaches as an adverse effect:
What do you recommend if 5-HTP gives you headaches?
Headaches are not a common adverse effect with 5-HTP (compared to the amino acid tyrosine which is recognized to cause headaches and migraines in susceptible folks).
Even if you are seeing benefits – for the worry-type anxiety and other low serotonin symptoms – with 5-HTP you don’t ever want to push through with something like headaches and continue to take it. I have clients use less 5-HTP and observe if they still see the benefits with no headaches.
We also make sure low serotonin is the issue. If it’s not then any amount of 5-HTP will either do nothing or cause adverse effects. If the issue is low serotonin then I have clients do a trial of tryptophan.
If the 5-HTP is being used to ease low mood/depression caused by low catecholamine or low endorphins depression then neither 5-HTP or tryptophan is going to help and may cause adverse effects. And tyrosine and/or DPA are better choices.
Gerry asks this question after my interview on Your Best Sleep Ever Summit:
Great talk Trudy. When you want to increase serotonin, do you take both 5-HTP & tryptophan or just one or the other?
They can be used alone or both can be used together. I like to have clients add one new amino acid supplement at a time so we know what is working before confounding things with another one. I typically start with tryptophan for low serotonin support simply because I have such good results with it and because 5-HTP can raise cortisol in some folks.
We start with tryptophan mid-afternoon and evening (after doing a trial earlier in the day to make sure it helps). If tryptophan causes adverse effects or doesn’t work then we do a trial of 5-HTP and then use it afternoon and evening (when serotonin levels tend to drop).
If tryptophan is working in the afternoon and evening, and additional support for worry or ruminations or panic or anxiety is needed earlier in the day, we may consider 5-HTP which can often also help improve focus. We may also consider tryptophan earlier in the day too.
It’s very individualized and we may mix and match to find the ideal combination and dosing based on trials and symptom resolution. It’s important to be aware that some folks do better on 5-HTP and some do better on tryptophan.
Here are some useful blogs related to low serotonin and the amino acids:
- You can see all the low serotonin symptoms here.
- Fibromyalgia: tryptophan or 5-HTP for anxiety, depression, pain and insomnia
- You can see the 5-HTP and tryptophan products I use with my clients here on the supplements blog.
- You may find this helpful too – GABA for easing physical anxiety and tension: some questions and answers.
As always, it’s not only the low serotonin we need to address. 5-HTP offers quick relief but we must always do a full functional workup looking at diet, nutritional deficiencies, digestion, all hormones, toxins and infections (and so on) so we can address all possible root causes – and why serotonin is low in the first place.
Thanks to these folks for asking good questions and for allowing me to share here.
What questions do you have about 5-HTP?
Which low serotonin symptoms can you relate to and has 5-HTP or tryptophan helped? Or have you found success with a combination.
Feel free to post your questions and feedback in the comments below.
Trudy, do you have recommendations on amino acids to help with fatigue?
Julie
I have clients do a trial with tyrosine when they have low energy, poor focus, low motivation and low mood. More here. https://www.everywomanover29.com/blog/tyrosine-focus-motivation-energy-good-mood-possibly-even-anxiety/
With fatigue we also look into thyroid health, low iron, adrenals, gluten issues/food sensitivities, low blood sugar, Lyme, mold toxicity etc.
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/store/aafsbook.html
Hi Trudy
I am very sensitive to everything so I’m reluctant to try amino acids without an experienced nutritionist like yourself monitoring me Do you do tellahealth visits?
Trisha
I’m afraid I am not doing individual consults right now. I do have a waiting list https://www.everywomanover29.com/blog/services/ and will also be launching an online group program with live Q & A and a private facebook group for getting guidance. Folks on the waiting list will be notified about the online group program too.
There are some resources listed at the above link too.
Hi Trudy! Can someone take 5-HTP while nursing?
Carly
5-HTP has not been studied during pregnancy and nursing but a free form amino acid blend (that does contain tryptophan) is often very helpful.
Other approaches to improve mood, reduce anxiety and help with sleep while nursing include exercise, yoga, diet and bright light therapy/full spectrum light. Dr. Aviva Romm writes about herbs for anxiety and specifies which are safe while nursing https://avivaromm.com/7-herbs-anxiety/
If you are new to other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Much of this helps with low mood, cravings and insomnia too. More here https://www.everywomanover29.com/store/aafsbook.html
This is great. I was taking 5-HTP and it definitely helped me sleep at night. I recently started Paxil for my panic attacks after a recent trauma and I’m no longer sure if I can take Paxil with 5-http or not?
Haley
Glad to hear 5-HTP helped with sleep. Keep in mind the other benefits of 5-HTP – helping with panic attacks is just one.
Best is to read this blog and work with and discuss with your prescribing doctor as there is the risk of serotonin syndrome with SSRIs (such as Paxil) and 5-HTP/tryptophan https://www.everywomanover29.com/blog/taper-from-antidepressant-tryptophan-amino-acids/
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/store/aafsbook.html
And additional information about trauma and psychological stress (natural disaster or anything else) https://www.everywomanover29.com/blog/nutrition-solutions-psychological-stress-natural-disaster/
I have Parkinson’s and sleep is starting to be an issue. I usually fall asleep but after about 4 hours I’m wide awake. I’m afraid this sleeplessness will negatively affect my brain if I can’t remedied this. I take carbidopa/levodopa. I’ve seen a sleep neurologist and she wants to prescribe drugs which again I’m afraid will have a negative affect on my brain. Your suggestions would be very much appreciated.
Lynn
I suggest sharing this blog post and research with your sleep neurologist and Parkinson’s doctor: “Research shows that the amino acid 5-HTP (5-hydroxytryptophan), the intermediate metabolite of tryptophan in the production of serotonin, offers benefits for Parkinson’s disease patients. It has been reported to ease depression and to reduce levodopa-induced motor complications. This was reported in two separate studies by the same research team at the University of Cagliari, Cagliari, Italy. They were small studies and considered preliminary.” https://www.everywomanover29.com/blog/5-htp-in-parkinsons-disease-benefits-for-depression-levodopa-induced-motor-complications-anxiety-and-sleep-issues/
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/store/aafsbook.html
Hi Trudy, did you recommend the same protocol for men? Most of the examples are about women and I have a male friend who needs help
I have the same question!
Meleah
Generally speaking the amino acids work the same for men but I have found that the impact they have on the sex hormones progesterone and estrogen means they tend to work exceptionally well for women. I also have much more experience working with women so I have more to share on these outcomes. With the few men I have worked with I find they tend to under-report when looking at symptoms so this needs to be taken into account when doing the trials.
Hi Trudy,
My 12 year old daughter has been suffering from severe depression and anxiety. She doesn’t want to leave her room or go outside on her own. She finds it hard to get to sleep but then when she does eventually get to sleep, it’s hard to wake her. Would tryptophan help?
Jackie
I have had success using both 5-HTP and tryptophan with teens/preteens.
The best way to determine if someone may have low serotonin is to look at the low serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of tryptophan or 5-HTP and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Children respond quickly to diet changes too and when I hear “doesn’t want to leave her room or go outside on her own” I would want to investigate if pyroluria is also an issue. More here https://www.everywomanover29.com/store/aafsbook.html
I tried 100mg 5-htp for a migraine (as a vasoconstrictor) and it made me quite sleepy but seemed to help. The next day I tried another 100mg as the migraine was returning, but I felt quite nauseated, sleepy and lightheaded, and continued to feel that way for about 5 days. Could that be from the 5-htp?
Susanne
Low serotonin is a common factor with migraines and 5-HTP and tryptophan can often help so glad to hear it seemed to help.
5-HTP often causes nausea initially and too much 5-HTP can make one too sleepy and light-headed but it’s unusual for this to last 5 days but anything is possible. I have clients monitor and try again (if they are willing) to be sure
Hi Trudy,
If I take GABA at night to help calm my mind from planning my work day ahead or other thoughts about COVID and what the new normal is going to look like and it actually helps, does that mean that I am low in dopamine and don’t need to take Tryptophan?
Thanks,
Tina
If GABA helps it’s means someone is low in GABA. Tyrosine helps with low dopamine and tryptophan/5-HTP help with low serotonin
It sounds like you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) and my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/store/aafsbook.html
Hi, I have an overactive sympathetic nervous system with bad anxiety and chronic stress. I am also currently in the process of finding out what is cause my movement disorders. I was recently prescribed clonazepam .5mg at night for the body jerks and muscle spasms. I really dont want to be on benzos long term, (wellbutrin was also suggested for me possibly in the future) What would be the best natural supplements to help with my anxiety/stress and insomnia. I recently purchased Rhodiola, 5HTP and GABA I have been taking ashwaganda for a year or two but that only seems to help slightly. Is there a best time of day/night for these supplements and can any of these be taken with clonazepam. Thank you .
Mick
The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of the respective amino acid and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
I have seen GABA help with body jerks and muscle spasms (if they are low GABA related). Gluten can be a factor too.
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. I discuss timings and doses. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
It’s a comprehensive approach – amino acids AND diet.
Hi Trudy,
My 62 year old husband who is healthy, exercises daily, and eats nutritious food is have sleep challenges. He doesn’t have problems falling asleep, it’s staying asleep that’s the issue. Would you recommend 5-HTP or tryptophan for him? What dosages and best time of day to take it? He doesn’t suffer with depression or anxiety.
Asking this question in purely selfish on my part… I need my precious sleep!?
Many , many thanks for your wealth of information…you are truly a trailblazer !?
Ana
Ana
I typically start with 500mg tryptophan or 50mg 5-HTP before bed if it’s low serotonin (worry in the night) and go up from there, monitoring results. We may also add GABA if there is physical tension at night and also consider high cortisol.
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Much of this helps with sleep too. More here https://www.everywomanover29.com/store/aafsbook.html
Thanks for the kind words!
Hi Trudy
If you have side effects like headaches or anything, Is this common? Can you just build up slowly or would this be a sign not to take 5htp?
Many thanks!
Joanie
I don’t like clients to push through with headaches or other adverse effects. Taking less or switching to tryptophan or looking for another root cause may be the answer
Trudy-
God BLESS You for all you are doing to help so many of us!
I hardly know where to begin! I am such a “trainwreck” -I feel as if this all applies to me, and yet I am so sleep-deprived (mind-racing and rumination!!), scattered, UNfocused, overwhelmed, feel like a “flat line”: I have no interest in ANYthing! Have a list of things I really NEED to do, and just find it impossible to accomplish ANYthing.
I am a former nurse anesthetist, ill since shortly after 1985; on disability since 1996 secondary to latex allergy (from the gloves) that affected my lungs. I had to be very focused and vigilent, and I was. I could never have done anesthesia (or probably much of anything else!) like I am now!!
I’ve just started showing thyroid antibodies in November 2020 (altho I don’t believe I had ever been tested for them before). Have nights where I sleep 1-3 hours; some nights that I doN’T sleep (at all), sometimes 2-3 CONSECUTIVE nights without sleeping- but absolutely WIRED during the days??!
And other times when I’m SO fatigued I can’t brush my teeth or get dressed.
I never had anxiety or ANY of what I’m experiencing now. In 2010 I was diagnosed c IgG deficiency, and have been treated c IV-Ig every 4 weeks since then.
I was started on a BENZODIAZEPINE in the late 1990’s (latex allergy affected my lungs- so very ill myself)- and a husband with LOUD snoring, and terrible OSA. I really needed my sleep, but I could NOT sleep with his apnea (listening to patients’ every breathe[!] all day for years- I kept nudging him, turning him over, lifting his chin to facilitate his breathing…). He could not tolerate the CPAP mask, and eventually had the “throat tuck” surgery.
In the interim I was put on clonazepam, and have spent the last 18-months on a s-l-o-w taper off 1-mg diazepam; (under a physician’s care the entire time- she weaned me from clon’ to diaz’). I have had SEVERE depression, being chronically ill since I was 45, and NONE of the antidepressants have ever helped me.
I have had multi-system health problems since 11/2020, and have been in the hospital twice since 12/24. ( A-fib 3x since 6/2020 [rate 115-150]) and most recently diverticulitis (on clear liquids- including GELATIN!), and have JUST been able to gradually advance my diet to gluten-FREE/dairy-FREE, and trying to be smart about increasing my fiber over about the last 3-weeks.
I am doing considerably better, but definitely NOT resolved! My last A-fib (CHRISTmas Eve/Day) was complicated by bad PITTING edema mid-calve to toes, altho has improved a lot on 20-mg furosemide every morning. BUT- my KCL tablets have been coming out the other end, WHOLE- which makes me feel that I have other MALabsorption issues, as well. In the process of testing for the GI doc’ I just saw last week.
ANY/ALL words of wisdon/suggestions, appreciated! Thank you in advance!
Mollie
I would work with your practitioner on looking to see if low serotonin (“sleep-deprived …mind-racing and rumination…overwhelmed) is a factor and guide you in doing a 5-HTP and then tryptophan trial. I would also have him/her look at possible low dopamine (“UNfocused … feel like a “flat line”… I have no interest.. impossible to accomplish ANYthing…fatigue”) and a trial of tyrosine. I have all my clients discuss amino acid trials with the prescribing doctor.
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start and will mean you are informed when working with your practitioner. More here https://www.everywomanover29.com/store/aafsbook.html
It’s very common for benzos to work less well as the years go by and actually start to cause more severe anxiety and sleep issues (and many other distressing symptoms). Benzo Information Coalition is an excellent resource https://www.benzoinfo.com/
What about if you are breastfeeding a1 year old?
Nicole
5-HTP has not been studied during pregnancy and nursing but a free form amino acid blend (that does contain tryptophan) is often very helpful.
Other approaches to improve mood, reduce anxiety and help with sleep while nursing include exercise, yoga, diet and bright light therapy/full spectrum light. Dr. Aviva Romm writes about herbs for anxiety and specifies which are safe while nursing https://avivaromm.com/7-herbs-anxiety/
If you are new to amino acids and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Much of this helps with low mood, cravings and insomnia too. More here https://www.everywomanover29.com/store/aafsbook.html
Hello Truddy
You are quite right, low serotonin levels have a negative influence.
Irritability, sugar cravings, sleep problems, etc.
I have been treating patients with supplements to help them lose weight for 20 years, and the balance of serotonin is essential for good results
Thank you for this valuable information.
Pascual
Thanks for adding to the discussion. Do you have success with 5-HTP and tryptophan?
Hi Trudy,
Can I give my 14 years old 5 htp for anxiety? If yes what brand are you recommending and the dosage?
Thank you
Barbara
I have had success using both 5-HTP and tryptophan with teens. Here is a blog you may find useful: https://www.everywomanover29.com/blog/5-htp-benefits-both-adopted-daughters-who-had-prenatal-exposure-to-alcohol-they-are-happier-more-focused-and-can-stay-on-task/
You can find products here https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/ and a typical starting dose for 5-HTP is 50mg.
The best way to determine if someone may have low serotonin is to look at the low serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of tryptophan or 5-HTP and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Children respond quickly to diet changes too. More here https://www.everywomanover29.com/store/aafsbook.html
Hi Trudy, what would you suggest for someone who had a thyroidectomy in order to manage stress, anxiety, low mood, worry, etc. (possibly amplified by the fact the thyroid is missing)? Thank you!
A
I would do what I do with all my clients. I always start with addressing low serotonin with tryptophan or 5-HTP and low GABA with GABA.
The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of the respective amino acid and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/store/aafsbook.html
With someone who has had a thyroidectomy I’d also want to make sure they are working with a qualified practitioner to address the absence of thyroid hormones in their body. And find out why they had the surgery and consider addressing those root causes (eg. autoimmunity).
Hi Trudy,
I have an issue with having herpes simplex 2 being triggered by using either tryptophan or 5-HTP, every time I’ve tried it over the past few decades. I was on SSRIs for over 25 yrs and slowly tapered the use of Effexor and came off it last summer. I still deal with depression, but not much worse than when I was on meds.
I do experience racing mind, recurring worries both trying to go to sleep and whenever I wake in the night, and in early morning. I recall using tryptophan in the 70’s and felt it worked well, but now there’s the triggering effect. Can you suggest a solution to avoid the outbreak?
Markela
This is the first time I’ve had this feedback. It is the same with 5-HTP and tryptophan? And how quickly after starting the supplements do you get an outbreak?
Some things I’d explore: quality of the products (I recommend Lidtke tryptophan only) and making sure they really are a trigger, the addition of lysine and how much arginine is in the diet (collagen can be a source), looking into vitamin B6 status and inflammation, hormone imbalances, stress levels, full-spectrum light therapy, seasonal flares due to allergies, low GABA, microbiome and dysbiosis/parasites and/or inositol.
Of course, addressing all the reasons for low serotonin too: poor diet, gluten, birth control – more on that here https://www.everywomanover29.com/blog/imposter-syndrome-and-low-serotonin-is-tryptophan-the-solution/
Can you just stop 5HTP after taking it for the last two years? Or do you need to wean off slowly?
Alie
I usually have clients use less and less and see how they feel but there is no reason for not stopping everything at once