DEPRESSION & STRESS

5-HTP, The Natural Alternative to Prozac

The nutrient 5-HTP (the common name for the compound 5-hydroxytryptophan) is a derivative of the amino acid tryptophan. A mood-enhancing chemical, 5-HTP has attracted a good deal of attention lately because of its ability to increase pain tolerance, induce sleep, and affect how hunger is perceived. Unlike many other supplements (and drugs) that have molecules too large to pass from the bloodstream into the brain, molecules of 5-HTP are small enough to do so. Once in the brain, they're converted into an important nervous system chemical, or neurotransmitter, called serotonin.

The body produces its own supply of 5-HTP from tryptophan, an amino acid found in high-protein foods such as chicken, fish, beef, and dairy products. Any healthy diet should include tryptophan-rich sources such as these. In addition, 5-HTP is available as a supplement; this form of the compound is extracted from the seeds of the African plant, Griffonia simplicifolia.

Europeans have been taking 5-HTP for decades to treat insomnia and depression.

Health Benefits:

Promising research indicates that 5-HTP may have a beneficial effect on a broad scope of complaints.

Specifically, 5-HTP may help to:

• Elevate mood in cases of depression, anxiety, and panic attacks. 5-HTP appears to increase the brain's serotonin levels, positively influencing such disorders as depression that have been linked to low levels of this brain neurotransmitter. A number of small European studies offer examples of people with depression who found little relief from traditional antidepressant drugs yet obtained good results with 5-HTP.


• Treat insomnia. Several elements of a good night's sleep appear to be influenced by 5-HTP. In addition to reducing the amount of time it takes to nod off, this compound actually may enhance the quality of sleep itself, increasing both the duration of dream states (REM sleep) and of deep slumber. In studies, most people who tried 5-HTP also reported feeling more rested upon awakening.


• Promote weight loss. Some studies indicate that 5-HTP may curb the appetite when taken before meals. In a recent study of dieting women, those given 5-HTP reported feeling fuller than those who were given a placebo. In the end, participants in the 5-HTP group consumed fewer calories overall, and lost more weight than those in the placebo group. Another study reported increased weight loss among obese patients who took 5-HTP versus those who were given a placebo; all, however, had been restricted to a daily diet of 1,200 calories. In addition, because 5-HTP reportedly reduces cravings for sweets and starches, it may also be of use in helping diabetics adhere to a healthy diet.


• Ease migraine pain. Migraine headaches have been linked to low serotonin levels. Studies are ongoing to determine if 5-HTP, which may boost the brain's serotonin levels, can help to reduce the intensity, frequency, and duration of this extremely painful type of headache.


• Increase tolerance to the pain of fibromyalgia. People who suffer from fibromyalgia, a chronic condition that commonly causes muscle pain and disabling fatigue, may have low serotonin levels. By increasing the level of these neurochemicals, 5-HTP may improve pain tolerance. In a recent Italian study, the 200 fibromylagia sufferers who added 5-HTP to a regimen of conventional antidepressants experienced less pain than those who took the drugs or 5-HTP alone.

Dosage Information:

For depression, anxiety, and panic attacks: Take 50 to 100 mg three times a day.

For insomnia: Take 100 mg 30 minutes before going to bed.

For weight control: Take 100 mg three times a day, 20 to 30 minutes before meals. After two weeks, increase the dose to 200 mg (three times a day).

For migraine prevention: Work gradually up to a dosage that controls migraine pain, starting with 50 mg three times a day but ultimately exceeding no more than 100 mg three times a day. It may take several months to get the full benefit of 5-HTP's migraine-preventive effects.

For fibromyalgia: Take l00 mg three times a day. If drowsiness occurs, reduce the dose to 50 mg three times a day

Be sure to check out our Dosage Recommendations Chart for 5-HTP, which lists therapeutic dosages for specific ailments at a glance.

Guidelines for Use:

n general, to minimize the risk for side effects, begin with a low dose of 5-HTP (50 mg three times a day). Continue for one week and then increase the amount to 50 mg twice a day for one week, and so on by 50 mg increments each week, up to the dose recommended for your condition.

Take 5-HTP on an empty stomach for quickest absorption.

Don't take 5-HTP for more than three consecutive months without consulting your doctor.

The time it takes for an improvement in depression, anxiety, and panic attacks to develop varies among individuals. In general, however, it may take two to four weeks for a clinical response to occur.

If you're already taking a conventional antidepressant, such as Prozac, Wellbutrin, or Effexor, check with your doctor before starting on 5-HTP.

Read ingredient labels carefully; some 5-HTP supplements contain unnecessary herbs or nutrients.

General Interaction

The combination of 5-HTP with conventional antidepressants, such as Prozac, Wellbutrin, or Effexor, may cause such unwanted reactions as anxiety, confusion, increased heart rate, excessive perspiration, and diarrhea.

Don't try 5-HTP within four weeks of using an MAO inhibitor.

Consult your doctor before combining 5-HTP with the herb St. John's wort.

Avoid taking 5-HTP with sedating antihistamines; the combination can lead to drowsiness.

Don't take 5-HTP with over-the-counter cold remedies or any medications containing ephedrine or pseudoephedrine, because anxiety, confusion, or other serious side effects may develop.

Muscle relaxants could cause excessive drowsiness when combined with 5-HTP.

Drowsiness may develop if 5-HTP is taken with a narcotic pain reliever such as codeine or morphine.

Consult your doctor before trying 5-HTP if you take levodopa for Parkinson's disease, because anxiety, confusion, or other adverse reactions may occur when the two substances are combined.

Psychiatric medications such as buspirone (to combat anxiety) and lithium (to prevent mania) may combine with 5-HTP in such a way that anxiety, confusion, or other serious side effects develop.

Possible Side Effects

Side effects are typically mild but may include nausea, constipation, gas, drowsiness, or a decreased sex drive.

Nausea, should it occur, commonly disappears after a few days.

Cautions

Many experts consider 5-HTP supplements very safe and effective; adverse reactions to the supplement in a handful of users several years ago were traced to contaminants in the manufacturing process that appear to have been resolved.

Reduce the dose if drowsiness occurs. Also, because of this risk for drowsiness, avoid driving or performing any other potentially dangerous task until you've determined how the supplement (at various dosages) affects you.

Stop taking 5-HTP and call your doctor if you develop a bad reaction to it.

Ailments	Dosage
ADHD	50 mg in the morning and 100 mg at bedtime, if depression is also present.
Anxiety and Panic	50-100 mg 3 times a day
Chronic Pain	200-400 mg a day, in 2 or 3 divided doses
Depression	50-100 mg 3 times a day; can be taken with food
Fibromyalgia	50 mg 2 or 3 times a day; if no change after three weeks, increase to 100 mg 2 or 3 times a day. If you initially experience mild drowsiness, take 5-HTP at bedtime until you build up tolerance, then add the daytime dose.
Insomnia	100-300 mg 30 minutes before bed. (Start with lower dose; increase as needed.)
Migraine	50-100 mg 3 times a day
Tobacco Dependence	50-100 mg 3 times a day.
Weight Loss	100 mg 3 times a day; take on an empty stomach for better absorption

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