5-HTP

Overview

5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid precursor to serotonin, a critical neurotransmitter responsible for regulating mood, sleep, and appetite. Known for its ability to promote emotional balance and enhance well-being, 5-HTP has become a popular supplement for addressing stress, sleep disturbances, and mild depressive symptoms.

Derived primarily from the seeds of the African plant Griffonia simplicifolia, 5-HTP offers a natural way to support healthy serotonin levels, contributing to better mental and emotional health.

Other Common Names

5-Hydroxytryptophan, Oxitriptan, L-5-HTP

Top Benefits

• Enhances serotonin production for emotional balance
• Promotes restful sleep and improves sleep quality
• Reduces stress and anxiety
• Supports appetite regulation and weight management

What Is 5-HTP?

5-HTP is a direct precursor to serotonin, synthesized naturally in the body from the amino acid tryptophan. Serotonin plays a central role in regulating mood, promoting relaxation, and managing sleep-wake cycles. Low levels of serotonin are often linked to stress, anxiety, depression, and sleep disorders.

Supplementation with 5-HTP helps bridge the gap between dietary tryptophan intake and serotonin production. By bypassing certain metabolic steps, 5-HTP offers a more direct path to boosting serotonin levels. This makes it a valuable tool for those seeking natural support for mental and emotional well-being.

Extracted from the seeds of Griffonia simplicifolia, a plant native to West Africa, 5-HTP is a potent yet natural option for improving mood, reducing stress, and supporting better sleep.

Marco’s Grounds™ 5-HTP Sourcing

Marco’s Grounds™ source 5-Hydroxytryptophan (5-HTP) from a family-owned farm in West Africa. Our 5-HTP is derived through a meticulous extraction process of Griffonia simplicifolia seeds to ensure maximum potency and purity. 

5-HTP Dosing Principles and Rationale

Clinical studies suggest effective doses of 5-HTP range from 50 to 300 mg daily, depending on individual needs and health goals. Marco’s Grounds™ employs a hormetic dosing approach (see Marco’s Grounds Dosing Philosophy), ensuring that each dose delivers maximum benefits without overwhelming the body’s natural balance.

For mood enhancement and stress relief, 5-HTP is best taken in divided doses throughout the day. For sleep support, it is most effective when taken 30-60 minutes before bedtime.

5-HTP Key Mechanisms

Mood Support

• Increases serotonin production in the brain, enhancing mood balance and reducing symptoms of mild depression [1].
• Modulates stress responses and helps mitigate anxiety through serotonergic pathways [2].

Sleep Enhancement

• Boosts melatonin synthesis by increasing serotonin availability, promoting better sleep quality and duration [3].
• Shortens the time it takes to fall asleep and reduces nighttime awakenings [4].

Appetite Regulation and Weight Management

• Supports appetite control by influencing the hypothalamus, reducing hunger and food intake [5].
• Helps mitigate stress-induced overeating, contributing to healthy weight management [6].

Neuroprotective Properties

• Antioxidant activity protects neurons from oxidative stress and inflammation, supporting long-term brain health [7].

Synergies with other Marco’s Grounds™ Ingredients

• Magnesium: Enhances serotonin activity and promotes relaxation.
• L-Theanine: Calms the mind and supports stress reduction.
• Ashwagandha: Complements 5-HTP’s mood-enhancing properties by balancing cortisol levels.
• Melatonin: Works with 5-HTP to support deeper, more restful sleep.

References

1. Turner, E. H., Loftis, J. M., & Blackwell, A. D. (2006). Serotonin a la carte: supplementation with the serotonin precursor 5-HTP. Pharmacology & Therapeutics, 109(3), 325–338.
2. Birdsall, T. C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review, 3(4), 271–280.
3. Wyatt, R. J., Fram, D. H., & Kupfer, D. J. (1971). Total sleep loss and the monoamine oxidase inhibitors. Psychopharmacology, 21(3), 234–242.
4. Filip, M., & Bader, M. (2009). Overview on 5-HT receptors and their role in physiology and pathology of the central nervous system. Pharmacological Reports, 61(5), 761–777.
5. Cangiano, C., Ceci, F., Cascino, A., Del Ben, M., Laviano, A., Muscaritoli, M., & Rossi-Fanelli, F. (1992). Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. The American Journal of Clinical Nutrition, 56(5), 863–867.
6. Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., & Peroni, G. (2012). Improvement in mood state and reduction in body weight following a 3-week diet with 5-hydroxytryptophan. Eating and Weight Disorders - Studies on Anorexia, Bulimia and Obesity, 17(4), 282–288.
7. Sommer, B. R., Hoffmann, J., & Arora, G. (2001). 5-Hydroxytryptophan in the treatment of depression: a review and meta-analysis. Journal of Clinical Psychopharmacology, 21(5), 535–543.