5-HTP for Stress

Amino acid 5-HTP can reduce stress by improving mood.

• Elevating serotonin levels. Serotonin dysfunction has been linked to mood and anxiety disorders.

Overview

5-Hydroxytryptophan (5-HTP) is a naturally-occuring amino acid best known as a precursor to the brain chemicals serotonin and melatonin.

Although 5-HTP is only present in food in trace amounts, the body is able to use the dietary amino acid tryptophan to convert it into 5-HTP. In turn, 5-HTP’s main function is to turn into serotonin, the brain neurotransmitter associated with happiness and well-being.¹

As such, 5-HTP is frequently taken to improve mood, and it’s age-related decline may explain low serotonin levels and associated disorders such as depression, insomnia, and stress.

How 5-HTP May Help With Stress

Elevating serotonin levels

The main mechanism of action of 5-HTP is increasing the brain’s serotonin levels. Serotonin is a neurotransmitter involved in the regulation of mood and social behavior, and its dysfunction has been linked to depression, anxiety, and other related mental conditions.^{2 3}

5-HTP Benefits & Uses for Stress

Some of the major, research-backed benefits of 5-HTP supplements include improvement of mood and relief of stress, anxiety, and pain. Some people also use 5-HTP for stress-related binge eating, irritability, headaches, and even as a nootropic aid.

In addition, 5-HTP has been suggested to protect the body from oxidative stress.⁴

Research

Animal Research

Research shows that 5-HTP is capable of:

• Reducing anxiety. 5-HTP seed extracts appear to have an anxiolytic effect on rats.⁵
• Elevating serotonin. Administration of 5-HTP to mice triggers the release of serotonin as a response to stress⁶ as well as in anxiety and depression.⁷

Human Research

Clinical studies demonstrate that 5-HTP is capable of reducing symptoms of stress and anxiety.

5-HTP (200 mg) may reduce the risk of panic attacks

In this placebo-controlled investigation, 24 individuals with panic disorder and 24 healthy individuals were given either 200 mg of 5-HTP or placebo before undergoing a panic challenge. Compared to the placebo, 5-HTP significantly reduced the number of panic attacks, subjective anxiety, and panic symptom scores in panic disorder patients.

• The study concluded that “L-5-Hydroxytryptophan acts to inhibit panic, which supports a modulatory role of serotonin in panic disorder.”⁸

5-HTP (25.6 mg) may mitigate break-up stress

In this open-label investigation, 15 adults who recently broke off a romantic relationship were given 60 mg of Griffonia simplicifolia containing 12.8 mg of 5-HTP 2 times a day for 6 weeks. The treated group saw significant increases in serotonin and brain-derived neurotrophic factor (BDNF), alongside emotional improvements.

• The study concluded that “direct modulation of the serotonergic system may have use for the treatment of psychological suffering associated with unreciprocated romantic love.”⁹

5-HTP may significantly improve symptoms of anxiety disorder

In this double-blind, placebo-controlled investigation, 45 patients with anxiety disorder were found to have significant improvements on anxiety rating scales after taking 5-HTP.

• The study concluded that “5-HTP showed a moderate reduction of the symptomatology on the 90-item symptoms checklist (SCL-90) and the State Scale of the Spielberger State-Trait Anxiety Inventory.”¹⁰

Dosage for Stress

• Research study 5-HTP dosages range from 25 – 500 mg
• 5-HTP supplements typically come in 50 – 200 mg capsules