5-HTP (5-Hydroxytryptophan) Review
Quick Facts
What is 5-HTP?
5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid and chemical precursor to serotonin, a neurotransmitter that plays a key role in regulating mood, sleep, and appetite. Since it can help increase serotonin levels in the brain, 5-HTP is often used as a supplement to support mood, help with symptoms of depression or anxiety, and improve sleep quality. Thorne's 5-HTP supplement is specifically marketed as a sleep aid and stress management solution, designed to help maintain healthy serotonin levels.
My Personal Experience
Key Benefits
5-HTP is a precursor to serotonin, so taking this can convert to more serotonin in the brain. Because of that, this supplement is supposed to improve mood, help with depression/anxiety, and help with sleep. This particular version by Thorne is marketed as a sleep aid and a way to manage stress. In my personal experience with using 5-HTP, it provided a mild boost to mood and sleep.
The Effects
When looking at reddit discussions about this supplement, it became clear that this supplement is a bit controversial, to say the least. Some people report significant benefits to mood, but others are quick to warn about the dangers of taking this. One of those dangers is serotonin syndrome, which can happen when one has too much serotonin in the brain. I have not experienced this personally, but the symptoms do not sound fun. Some reddit users also mention withdrawal issues after taking 5-HTP regularly.
Important Warning
Since this supplement affects serotonin levels, it should NOT be used alongside SSRI's. However, when you look at reviews of this supplement, you see some people that swear by taking this regularly. So for me, I don't think the benefits outweigh some of the risks that I have read about. As with most supplements, you should consult your doctor before taking it. However, I feel that is an especially important step with this one.
Dosage Experience
Dosage wise, the most I would use in a day is 3 capsules out of safety. I've experienced mild benefits to my mood and sleep quality at this dosage, but nothing dramatic enough to make me want to use this regularly given the potential risks that I've researched.
Overall Rating: 6.5/10
Pros
- Mild improvement in sleep quality
- Some mood enhancement
- May help with stress management
- Relatively affordable compared to some supplements
Cons
- Potential risk of serotonin syndrome
- Cannot be used with SSRIs
- Some users report withdrawal issues
- Benefits may not outweigh the risks
- Effects are relatively mild
Reddit Community Insights
Positive Effects Reported:
- Mood Enhancement: Multiple users reported feeling significantly happier, more positive, and emotionally lifted after taking 5-HTP.
- Improved Sleep Quality: Some individuals mentioned better sleep quality and deeper rest, especially when taking 5-HTP in the evening.
- Post-Workout Recovery Boost: One user noted that taking 5-HTP post-workout led to an unusually productive and energized evening, describing it as a "cheat code."
Negative Effects Reported:
- Emotional Blunting: Several users described a flat emotional state, feeling disconnected, or unable to experience joy or sadness while using 5-HTP.
- Brain Fog and Cognitive Slowness: Some individuals reported trouble thinking clearly, speaking fluidly, or staying focused, even after stopping the supplement.
- Withdrawal-like Effects: A few users experienced worsened mood, anxiety, or cognitive fog after discontinuing 5-HTP.
- Sleep Disruption in Some Cases: While some users reported improved sleep, others said it made their sleep worse or caused grogginess the next morning.
Important Disclaimer
I am not a medical professional, researcher, or expert in supplements. This review documents my personal experiences and observations. While I strive to be accurate and thorough, my experiences are subjective and may not reflect how these supplements will affect others. Always consult with a qualified healthcare provider before starting any supplement regimen, especially one that affects neurotransmitter levels like 5-HTP.
