Can I use 5-HTP to help promote sleep?

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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.