5-HTP (hydroxytryptophan or Oxitriptan) is an amino acid involved in the production of the feel-good chemical serotonin and, consequently, in the formation of the important sleep hormone melatonin.
5-HTP – Not What You Really Want
5-HTP as a dietary supplement is classified as a medicine, so it cannot be purchased. However, most people aim to take 5-HTP to improve their serotonin and melatonin production, not necessarily to consume 5-HTP itself. There is a lot you can do to support the body’s production of serotonin and melatonin without needing to take 5-HTP. The pathway that converts 5-HTP into serotonin and melatonin requires several cofactors, i.e., vitamins and minerals, for it to occur correctly.
Serotonin – The Chemical That Makes Us Feel Good
Serotonin is a neurotransmitter, also referred to as a signalling substance, that affects sleep, appetite, drive, mood, and the sensation of happiness. The amino acid tryptophan, found abundantly in fish, crab, eggs, and spinach, is converted into 5-HTP with the help of niacin (vitamin B3). With the support of magnesium, vitamin C, and zinc, serotonin is then produced from 5-HTP. Subsequently, vitamin B6, folate (5-MTHF), vitamin C, and iron are used to form melatonin. Research also shows that low levels of the thyroid hormone T3 can result in low serotonin levels in the brain. If SSRI medications are ineffective, could it be due to low T3 levels and insufficient iodine intake?
Melatonin – The Hormone That Helps Us Sleep Well
Melatonin is a hormone required for good sleep and is regulated by vitamin B6, folate (5-MTHF), vitamin C, and iron, as well as light and darkness. This is one reason why it is so important to avoid blue light in the evening and why blue light-blocking glasses are one of the best investments you can make for your sleep. Melatonin is important for far more than just sleep and regulating circadian rhythms. All living organisms, including animals and plants, can synthesise melatonin in their mitochondria. Melatonin acts as an antioxidant and also improves the immune system.
5-HTP Cannot Be Purchased Without a Prescription, but...
As mentioned, 5-HTP cannot be purchased without a prescription. However, if you want to promote the production of both serotonin and melatonin, the following dietary supplements serve as essential cofactors without which you cannot produce sufficient serotonin and melatonin needed to feel good and sleep well. You can also contact our customer service team to access a self-care protocol with supplements to optimise sleep. Our self-care protocols are not to be used for diagnosing or treating illnesses. They are advice and tips for self-care and do not replace conventional healthcare. Supplements should not be used as a substitute for a varied diet. A diverse and balanced diet, along with a healthy lifestyle, is important.
Sources & References
Berger M, Gray JA, Roth BL. Annu Rev Med. 2009; 60: 355–366.
Zhao D, Yu Y, Shen Y, Liu Q, Zhao Z, Sharma R et al. Front Endocrinol (Lausanne). 2019 Apr 17;10:249.
Duval F, Mokrani MC, Bailey P, Correa H, Diep TS, Crocq MA, Macher JP. Psychoneuroendocrinology. 1999 Oct;24(7):695-712.
