Can I use 5-HTP to help promote sleep?

Although 5-HTP has been reported to help promote healthy sleeping patterns, another supplement, melatonin is more appropriate for this purpose. Read on to learn more about 5-HTP, its benefits and the sleep-promoting effects of melatonin.^†

5-HTP supports relaxation and healthy mood

Your body creates 5-HTP from the amino acid L-tryptophan, found in protein-based foods. Once formed, 5-HTP is converted into the neurotransmitter serotonin, which is an important chemical messenger in the brain involved in a variety of functions including supporting a balanced mood, relaxation, calmness, and appetite regulation.¹

Although supplementing with appropriate amounts of 5-HTP helps support relaxation and a healthy mood, high amounts of 5-HTP would be necessary to promote sleep and could potentially result in side effects such as nausea, gastrointestinal complaints and poor coordination.^2†

Melatonin is important for promoting sleep

For promoting a healthy sleeping pattern, consider supplementing with melatonin. It is the dietary supplement most closely associated with this action. Interestingly, melatonin is produced in the pineal gland from serotonin with the help of a variety of enzymes and co-factors. Melatonin production peaks in the evening in response to changes in light and plays a critical role in regulating the sleep-wake cycle. The relationship between 5-HTP, serotonin and melatonin is most likely the reason 5-HTP has gained popularity as a sleep aid.†

Most importantly, the amount of melatonin needed to help support a healthy sleep pattern is very small. It makes more sense to supplement with a small amount of the chemical compound most closely associated with healthy sleeping patterns (i.e., melatonin) rather than with a large amount of a precursor chemical compound (i.e., 5-HTP) in an attempt to ultimately produce just a small amount of melatonin.†

References

1. Kroeze WK, Kristiansen K, Roth BL. Molecular biology of serotonin receptors structure and function at the molecular level. Curr Top Med Chem. 2002;2:507-528. PMID: 12052191
2. Thompson Healthcare. 5-HTP Monograph. Available at: http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/5hy_0011.shtml.

What is the recommended amount of St. John's wort based on clinical research?

St. John's wort is one of today's most highly recognized and clinically researched herbs. The most clinically studied form of St. John’s wort is an extract of the flowering herb that is standardized to contain 0.3% hypericin or 2.7 mg of hypericin per 900 mg of the St. John’s wort extract. Read on to learn more about the health benefits of this widely used herb and the type of extract documented by clinical research.

St. John’s wort supports a healthy mood^†

Research indicates that St. John's wort plays a role in mood enhancement and maintaining a healthy, positive mental outlook. For instance, a review of 23 studies involving over 1,750 people concluded that St. John's wort was significantly superior to placebo (i.e., inactive treatment) in supporting mood enhancement. The researchers used preparations standardized to provide an amount of hypericin in the range of 0.4 mg to 2.7 mg per day from a St. John’s wort flower extract. Natrol® St. John's Wort 300 mg recommends a daily serving of 3 mg of hypericin and 900 mg of the flower extract, which is an amount found to be clinically effective.^†

It is important to remember that although an extract may be standardized for one particular active constituent, it is likely to contain other active constituents as well. Interestingly, while most studies have used St. John's wort extracts based on hypericin content, some research suggests that another constituent of St. John’s wort — hyperforin — may also offer mood-related benefits.^2,3†

References

1. Linde K, Ramirez G, Mulrow CD, Pauls A, Weidenhammer W, Melchart D. St. John's wort for depression: an overview and meta-analysis of randomized clinical trials. BMJ. 1996;313:253-258. PMID: 8704532
2. Szegedi A, Kohnen R, Dienel A, Kieser M. Acute treatment of moderate to severe depression with Hypericum extract WS® 5570 (St. John’s wort): randomized, controlled, double-blind, non-inferiority trial versus Peroxetine.BMJ. 2005;330:503. Erratum in (dosage): BMJ. 2005;330:759. PMID: 15708844
3. Laakmann G, Schule C, Baghai T, Kieser M. St. John's wort in mild to moderate depression: the relevance of hyperforin for the clinical efficacy. Pharmacopsych 1998;31:54-59. PMID: 9684948

How can I counteract the stress in my life?

Busy schedules can send stress levels soaring. Unfortunately, stress isn't just a state of mind — it can affect your entire body. Constant stress not only drains your energy, but it disrupts your sleep, which is critical for daily rejuvenation. More importantly, chronic stress is linked with a weakened immune system, digestive problems, depression and other serious health concerns.^1,2 , Good nutritional habits, regular exercise and adequate sleep are the foundation of good stress management. Read on for my five need-to-have habits to help maintain high energy and keep your stress level in the healthy zone.

Limit sugar and caffeine

When people are worn out from the stress of trying to do too much, they often turn to sugar or caffeine for a quick pick-me-up. Sweets and caffeine-containing products may be enjoyed occasionally, but avoid using them throughout the day, or you may experience huge dips and surges in your energy levels. A 15-minute catnap, walk around the block or stretching session is a better way to renew your energy and release some stress.

Control stress eating

Your level of stress can affect your ability to nourish your body. When highly stressed, many people exhibit one of two extremes with their eating — too much food or too little. Not eating when stressed only compounds the problem by increasing stress symptoms such as fatigue and headaches and weakening your body’s resistance to illness. If this is your stress reaction, try eating several small snacks throughout the day rather than three large meals each day.

If you tend to overeat when you are stressed out, it’s important to replace that habit with healthier coping strategies. Keep a list handy that includes other things you want to do (write, exercise, take a warm bath, talk to a friend) instead of eating in response to stress.

Take a daily multi

Adequate nutrition is important for counteracting the damaging effects of stress. A daily multivitamin/mineral supplement is especially important for someone with a busy schedule who may fail to meet their daily nutrient needs through food alone.^†

Keep a regular exercise routine

Exercise is important for helping your body cope with stress and, more importantly, regular exercise will help you sleep better at night. You might also consider yoga, meditation, regular massages and biofeedback, all of which are important for stress relief.

Get adequate sleep

A good night’s rest can help renew your energy levels that have plummeted from a high stress day. To ensure adequate sleep, create a relaxing sleep environment that is soothing, dark and quiet. Develop a 10- to 20-minute routine to help relax before bedtime. Make sure your bedroom is dark. Hang dark blinds over your windows or consider wearing an eye mask to block out the light. Wearing earplugs can help reduce noise or consider recordings of “white noise” to create a more soothing environment.

References

1. National Institute of Health. Stress System Malfunction Could Lead to Serious, Life Threatening Disease. Available at: http://www.nichd.nih.gov/new/releases/stress.cfm.
2. Segerstrom S, Miller G. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychol Bul. 2004; 130: 601-630. PMID: 15250815