Have you ever heard of 5 HTP? If you’re someone who’s dealt with hormonal issues throwing off your moods (hello me in perimenopause), then I bet you have.
Awhile back, I started reading The Amen Solution. It’s not a spiritual guide, despite what the name may imply. It’s a book written by Dr. Daniel G. Amen on brain-based programs to lose weight, improve memory, and boost your mood.
The book offers some intriguing insights that caught my attention. For example, Dr. Amen explores how your eating habits might actually be influenced by your personality traits.
But what really stands out is his strong assertion that an imbalanced brain can be a significant roadblock to weight loss, which is something that I hear so many of you stressing over through peri and menopause. If you’re stressed, have thyroid issues, or aren’t getting the right nutrients, you’re basically setting yourself up for a tougher weight loss journey.
This aligns with his other book, Change Your Brain, Change Your Body where he emphasizes that weight loss is far from a one-size-fits-all process. According to Dr. Amen, the root causes of being overweight vary in the brain, meaning a single weight-loss program won’t work for everyone.
“When it comes to weight loss, one size does NOT fit all. One weight-loss program will never work for everyone, because being overweight is not one thing in the brain.” – Dr. Daniel G. Amen
So this brings me to the topic of 5 HTP. You’ve probably heard of it—maybe even thought about adding it to your supplement stack. But what is 5 HTP? Is it something you should consider for your mental and physical wellness? And do 5-HTP products really work, or are they just a placebo effect?
What is 5 HTP?
5 HTP, or 5-Hydroxytryptophan, is a naturally occurring amino acid that plays an important role in regulating your serotonin levels. Serotonin—often referred to as the “feel-good” neurotransmitter—is a chemical in your brain that helps regulate mood, sleep, and appetite, among other things.
You know that euphoric feeling, runner’s high, you get after a fantastic run? That’s serotonin at work, and 5 HTP helps make that feeling possible.
Derived mainly from the seeds of an African plant called Griffonia simplicifolia, 5-HTP supplements are increasingly popular for their ability to naturally boost serotonin levels.
Unlike many antidepressants, like SSRIs (Selective Serotonin Reuptake Inhibitors), which manipulate serotonin already in the system, 5 HTP actually helps your body produce more serotonin. This makes it different from other treatment approaches that manipulate existing serotonin but don’t actually increase its production.
In his book, Dr. Amen explains the role of serotonin and how supplements like 5 HTP can impact our mental and physical well-being. According to Dr. Amen, one of the advantages of increasing serotonin levels naturally through 5 HTP is that it can offer a range of benefits without some of the side effects commonly associated with prescription medications.
When it comes to buying 5 HTP, there’s a variety of 5 HTP products on the market, including capsule, tablet, or even spray form. Like any supplment, it’s important to purchase from reputable sources to ensure you’re getting a high-quality product and taking the right dosage.
And before you add any new supplement to your regimen, it’s always a good idea to consult with a healthcare provider, especially if you’re currently taking other medications.
5 HTP Benefits
Several studies have been done on the benefits of 5 HTP, mainly around mental health, sleep quality, and weight loss. Studies are limited in size and scope, and ongoing research is definitely needed, but the results of the studies that have been done so far show promising results for treating several medical conditions.
#1 Mood Booster
One of the most talked-about benefits of 5 HTP is its ability to lift your spirits and improve your mood. This can be particularly helpful when you’re grinding through that tough uphill sprint or pushing to finish that last mile and you need to draw on those happy feelings.
The supplement’s impact on serotonin levels can help combat symptoms of depression, making you feel happier and more balanced overall.
#2 Better Sleep
5 HTP has also been studied as a potential solution for people struggling with insomnia or other sleep disorders. By promoting higher serotonin levels, which then convert to melatonin, this supplement aims to improve your sleep cycle.
And we know that sleep affects so many other areas of the body, especially for athletes in training or recovery mode. Or really anyone who needs to be at their best, both mentally and physically.
In his book, Dr. Amen explains that “getting fewer than seven hours of sleep at night is associated with lower overall blood flow to the brain, more cravings, and more fat on your body…having chronic insomnia tripes your risk of death from all causes.” Doesn’t sound too promising for runners and athletes who need their body to perform at its best.
#3 Appetite Control
Nutrition is a huge part of any athlete’s regimen, and 5 HTP might be your secret weapon against those pesky hunger pangs. While most of the weight loss studies have been done on animals, they’ve shown that serotonin-boosting properties can help create feelings of fullness and satiety, resulting in regulating appetite and controlling food intake.
So, 5 HTP may make it easier to stick to your nutritional goals.
In addition to these main benefits, 5 HTP may also have positive effects on anxiety symptoms, fibromyalgia, and migraine headaches.
Common Side Effects of 5-HTP
Just like with any dietary supplements, side effects are a possibility.
Here are some common side effects that have been reported:
- nausea
- vomiting
- diarrhea
- stomach pain
- heartburn
- serotonin syndrome (a condition caused by too much serotonin in the brain)
Plus, if you’re on certain medications, there can be interactions, so always talk to a healthcare provider before diving in.
Is 5 HTP Worth Taking?
The million-dollar question: Is 5 HTP worth adding to your supplement routine?
The answer isn’t straightforward and may be different for each individual. It’s a balancing act of weighing the pros and cons. On one hand, 5 HTP offers a range of benefits, from mood enhancement to better sleep and appetite control. On the flip side, it can have some side effects, like nausea or digestive issues, that you’ll need to consider.
The testimonials are mixed—some folks swear by its effectiveness while others remain skeptical. That’s why it’s essential to listen to your body.
If you’re leaning towards giving it a shot, start with a lower dose. Monitor how you feel over a couple of weeks, tracking any positive effects as well as any adverse reactions so you can decide if 5 HTP is worth incorporating into your long-term wellness strategy.
Does 5-HTP work better than antidepressants?
When it comes to comparing 5 HTP with antidepressants, things get complicated.
Dr. Amen, among other experts, suggests that while 5 HTP can be effective for certain mood-related conditions, it’s not a blanket solution for everyone. Antidepressants, particularly SSRIs, work in a more complex manner and can be more potent.
The effectiveness of either approach varies significantly from person to person, depending on a ton of different factors like the severity of symptoms, individual body chemistry, and other medical conditions you might have.
How do you fix low serotonin and dopamine?
If you have low levels of serotonin and dopamine, you shouldn’t rely on just taking a pill. You need a holistic approach that involves multiple aspects of your life.
Exercise
Regular exercise is like a direct deposit into your serotonin and dopamine accounts. Whether it’s running, swimming, or even just a brisk walk, physical activity stimulates the release of these feel-good neurotransmitters. The more consistent you are, the better the payoff. So lace up your shoes and get going!
Nutrition
Ever heard the saying, “You are what you eat”? What you eat significantly impacts your neurotransmitter levels. Diets rich in lean proteins, healthy fats, and complex carbs can help regulate serotonin and dopamine.
Sleep
Again, don’t underestimate the power of a good night’s sleep. Quality sleep not only rejuvenates your body but also helps balance neurotransmitter levels. Lack of sleep can significantly affect your serotonin and dopamine levels, causing a ripple effect on your mood, focus, and overall well-being.
Adding Medication and Supplements to the Mix
Sometimes lifestyle changes alone aren’t enough, and that’s where medication or supplements like 5 HTP can come into play. These options can give you that extra push you need but are most effective when used as part of an overall plan that includes lifestyle modification.
So, if you’re struggling with low levels of serotonin and dopamine, consider a holistic approach that combines regular exercise, balanced nutrition, quality sleep, and possibly medication or supplements. Always consult your healthcare provider for a personalized strategy tailored to your specific needs.
MORE ON SUPPLEMENTS
I have talked about a few supplements lately and it’s not because I think we all need to be popping pills, but because I think we all need to know what is available to us. Sometimes your body needs a little help to get things back on track, and that’s ok!
And if you’re looking for more strategies for running for weight loss, you can find out how I lost 35 lbs through running and kept it off for good.
Looking for more wellness tips:
- Wellness Gift Guide – pamper you
- The Mind Body Connection of Yoga
- Running Meditation
- Benefits of Long Distance Running (yup including mood boosts)
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
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