5-hydroxytryptophan (5-HTP) is an amino acid that the body produces naturally. When taken as a supplement or produced by the body, 5-HTP gets converted into serotonin. Serotonin has many functions in the body. In the brain, it is responsible for mood regulation and memory. It is generally referred to as the body’s “feel good” chemical and can be responsible decreasing depression and promoting feelings of happiness (which is why 5-HTP is considered a nootropic). Serotonin is also responsible for sleep regulation (via the production of melatonin), blood clotting, bone density, sexual function, and the feeling of being full.
Serotonin’s function as producing the feeling of fullness is why 5-HTP can be considered a weight loss ingredient. The body produces 5-HTP (and its by product serotonin) naturally via the digestive system. When produced, it tells the body that it is full. Of course, the body produces this naturally, but it usually takes quite a bit of time to be produced, especially when consuming protein or fats which take longer to be digested. Supplementation of 5-HTP is important so that the feeling of fullness is felt earlier, leading to a reduction in food/calorie intake. Studies have shown that supplementation of 5-HTP leads to significantly less intake of calories in overweight or obese men or women.
It is important to note here that the body uses carbohydrates to help make 5-HTP. Ever had a carb craving? That is the body’s way of trying to resolve a stressful situation (i.e. make the person feel better) or make itself feel fuller by creating 5-HTP. An effective weight loss diet should contain 25-30% protein, 45-50% carbohydrates, and 20-25% fat. A normal diet would probably contain less protein, more carbohydrates, and more fat. So, when the diet is less carbohydrate heavy than normal, it is harder for the body to produce the 5-HTP (serotonin) necessary to feel full. In fact, a study showed that 2 weeks of 750mg 5-HTP in overweight women and men was associated with less food intake mostly from carbohydrates. This resulted in a minor but significant weight loss.
Typical dosages of 5-HTP vary from 300-750mg. 5-HTP should be taken with food and can either be divided throughout the day or consumed in one sitting. Lower dosages of 5-HTP might be effective for weight loss, but it needs to be paired with other weight loss ingredients.
Natrol’s 5-HTP supplement is the most common 5-HTP supplement. (Note: that the supplement is marketed as a nootropic, rather than a weight loss ingredient.) Unfortunately, it is hard to find 5-HTP in foods. However, when the amino acid tryptophan is consumed, it leads to the body producing 5-HTP (and serotonin). Tryptophan is most known for being in turkey and can be responsible for sleepiness (post-Thanksgiving meal sleepiness, anyone??). The sleep inducing ability of tryptophan is due to serotonin’s ability to regulate sleep. Sleepiness post-Thanksgiving meal is also attributed to consuming large portions of food, which require a lot of energy for the body to digest. Most foods containing tryptophan are ones that have levels that are much less than what is needed to induce sleep. These foods include:
Pumpkin and squash seeds
Dairy products (milk, yogurt, etc.)
Meats (turkey breast, chicken breast)
Vegetables (Spinach, eggplant, green peas, broccoli, tomatoes, onions, mushrooms)
Fruits (Apples, blueberries, strawberries, peaches, pineapples, bananas)
Have you tried 5-HTP supplementation for weight loss?
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand.