How to Use 5-HTP to Increase Serotonin

If you want to increase your serotonin levels, supplementing with 5-HTP may offer significant benefit. 5-HTP, also known as 5-hydroxytryptophan, is a precursor to serotonin and occurs naturally in the Griffonia bean. After oral ingestion of 5-HTP, our bodies are able to synthesize increased levels of serotonin. Taking 5-HTP supplements for this purpose may help in reducing depression, improving sleep, controlling migraines and even losing weight.

Things You'll Need

• 5-HTP supplement

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Instructions

• 1

  Talk with your doctor or health professional to make sure that 5-HTP is right for you. Taking 5-HTP as a supplement is not recommended if you are currently taking prescribed medication for depression, are currently pregnant, or suffer from Down Syndrome or liver disease. 5-HTP is known to increase serotonin in the body and in these situations may cause dangerous side effects.

• 2

  Purchase a 5-HTP supplement manufactured under a brand recommended by a doctor, nutritionist, pharmacist or other health care professional. According to MedlinePlus, some brands of 5-HTP contain contaminants that reportedly have caused eosinophilia myalgia syndrome. Purchasing supplements from overseas or on the Internet increases the risk of getting contaminated product.

• 3

  Take a 5-HTP supplement one hour before bed time. James Balch, M.D., author of "Prescriptions for Natural Cures" recommends a dosage between 100mg to 200mg of 5-HTP to increase serotonin for improved relaxation and reduced insomnia. Increasing natural serotonin to safe levels will improve sleep without leaving you feeling groggy in the morning.

• 4

  Combine 5-HTP with other tryptophan rich-foods to support the action of the supplement. Tryptophan is the amino acid precursor to 5-HTP and is found in a number of food sources. Good dietary sources of tryptophan include tuna, snapper, cod, turkey, tamari, shrimp, mustard greens, spinach, tofu, scallops, chicken, sardines, soybeans and kelp. After digesting these foods, the body converts tryptophan into endogenous 5-HTP and then into active serotonin.

• 5

  Reduce the dosage of 5-HTP if you experience negative side effects. Reported side effects include heart burn, headaches, nausea, vomiting, digestive discomfort and numbing sensations. Discontinue use of 5-HTP and speak with your health care provider if the side effects continue. Increasing 5-HTP dosage without speaking to a doctor may result in toxicity and should be treated with emergency medical care.