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April 30, 2024
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5HTP is a wellness promoter and can be allied in weight loss.

You may have never heard about 5HTP directly, but surely you have heard of serotonin? commonly associated with good mood and well-being in general.

Rubens Gomes, an international consultant in Sports Training and Nutrition, comments that when it comes to well-being and good humor, we usually talk about 5-hydroxytryptophan or simply 5HTP. Is it an amino acid that converts in the brain into a chemical called serotonin? which, in turn, is an important brain chemical involved in mood, behavior, appetite and sleep ?, he explains.

This makes it easier to imagine the importance of this amino acid, as well as the consequences of the lack of serotonin in the body.

Gomes points out that among the symptoms of low serotonin levels are:

Depression;
Obesity;
Craving for carbohydrate;
Bulimia;
Insomnia;
Narcolepsy (sleep disorder that causes excessive drowsiness);
Sleep apnea;
Migraines;
Tension headaches;
Chronic daily headaches;
Premenstrual tension;
Fibromyalgia.

How does 5HTP work in the body?

Nutritionist Carolina C. Castro explains that 5HTP is an aromatic amino acid synthesized by the body itself, from the essential amino acid called L-tryptophan. That is: tryptophan is one of the essential amino acids, those that must be obtained by food (because they are not produced by the body itself). After tryptophan is converted to 5-HTP, it is then converted to serotonin, offering several health benefits, such as those highlighted below:

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1. Fighting anxiety and depression

Carolina reinforces that in the brain 5HTP is converted to serotonin, a neurotransmitter responsible for the feeling of fullness and well-being. "So anxiety and depression caused by low serotonin availability can be improved with 5HTP," he says.

The benefits of serotonin in the treatment of depression are already well known, so much so that some medications involve exactly a direct action on increasing levels of this neurotransmitter. And so, since 5HTP is a serotonin precursor, it is believed that it can be a treatment aid.

2. Fighting insomnia

Carolina explains that part (approximately 1%) of serotonin produced by 5HTP in the morning is converted to melatonin at night. And melatonin is exactly a hormone related to relaxation and sleep induction.

3. Help in weight loss

"When overweight is related to disorders in serotonin levels, anxiety and binge eating, 5HTP can help with weight loss," says nutritionist Carolina.

Some studies that have associated the use of 5HTP with weight loss show that this amino acid may contribute to a greater satiety after meals, causing the person to eat less and thus consume fewer calories.

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However, it is worth remembering that 5HTP alone does not do any miracles? when it comes to weight loss. It will certainly only benefit if it fits in with the dietary plan of a person who really needs this amino acid and still follows a balanced diet and exercises regularly.

4. Fighting fibromyalgia

Carolina explains that fibromyalgia is a multifactorial disease and that some symptoms of it are related to low serotonin availability, such as lower pain threshold, chronic fatigue, anxiety and insomnia. "In these cases, people with low serum serotonin usually experience improvement in the number of pain, fatigue, and anxiety points with 5HTP supplementation," he says.

5. Fighting migraines and headaches

More research is still needed, but some studies have shown benefits (reduction of symptoms) with the use of 5HTP in people who suffer from migraines or headaches in general.

How to consume 5HTP?

Gomes points out that by raising the levels of serotonin in the brain, problems such as depression, obesity, migraine, among others associated with low levels of serotonin can be corrected, which provides better quality of life for patients.

However, although 5HTP is a direct derivative of tryptophan, ingestion of this amino acid does not necessarily increase the amount of 5HTP. Even if tryptophan is found in natural foods, sometimes supplementation is needed to increase the amount of serotonin by converting 5HTP ?, explains Gomes.

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Carolina reinforces that, with the exception of a plant originating from Africa called Grifonia Simplicifolia, there is no 5HTP available in nature or in food for human consumption. “We have the amino acid tryptophan available in our food. And about 2 to 10% of tryptophan consumed in the diet is converted to 5HTP and, under normal conditions, 90% of 5HTP can be converted to serotonin ?, he explains.

Thus, 5HTP should be consumed as a supplement when needed. The usual dosages considered efficient are around 200 to 1000mg per day. These values vary according to the weight and case of each. Meanwhile, the use of L-tryptophan is around 6 grams a day, says the nutritionist.

The effect of 5HTP supplementation, as Carolina points out, can be enhanced with the addition of vitamin B6 and niacin. "These nutrients help convert 5HTP to serotonin," he says.

14 Tryptophan Rich Foods That Can Help

Carolina points out that tryptophan is a precursor to 5HTP. That is, some foods provide the amino acid tryptophan and approximately 2 to 10% of the tryptophan consumed in the diet is converted to 5HTP.

The main foods rich in tryptophan, according to the nutritionist are:

5HTP Consumption Warnings

Gomes points out that even though it is a wellness promoter, some side effects are associated with the use of 5HTP, such as drowsiness, muscle aches and stomach aches. "Studies also show that patients who use antidepressant drugs should not use the compound in combination with current treatment," he says.

Carolina stresses that excess 5HTP can cause irritability, insomnia and headaches.

So you already know: 5HTP can be a great ally in treating problems related to low levels of serotonin in the body, but for this, it must be prescribed by a doctor or nutritionist, taking into account the particularities of each case and the real need. supplementation.