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What does 5-HTP do? 2024 benefits of serotonin and melatonin
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5-htp is a remarkable compound that your body uses to make your feel-good chemical serotonin. Is 5-htp natural? It’s been used as a remedy for centuries in African cultures as it’s completely natural and comes from an African plant called Griffonia simplicifolia[1 Trusted Source 2017 - The State University of New Jersey 3rd-party source A phytochemical exploration of Griffonia simplicifolia seeds and leaves ] . The seeds then made their way across the ocean and ever since boasted in popularity among people who take supplements for brain health. Let’s take a look at what does 5-htp do and why people are so keen on it based on new studies in 2024!
What are the benefits of 5-HTP?
The more 5-htp there is in your brain, the more serotonin, your feel-good chemical, can be produced. Serotonin helps regulate your mood and also acts as an important component for your quality of sleep. How are serotonin & sleep linked? When it gets dark outside, your feel-good chemical serotonin starts to convert into your sleep hormone. Melatonin supports better quality sleep and an efficient sleep-wake cycle. Does 5-HTP really work? Yes, 5-htp directly supports serotonin (5-ht). Does 5-htp work? Yes, very efficiently since it can cross the brain’s protective layer called the blood-brain barrier, ensuring enough serotonin gets produced in the brain. Are there 5-htp benefits for mood? When you have plenty of serotonin available, this allows for serotonin release when you’re exercising and are outside in the sunlight. This is what helps you regulate your mood. Let’s take a look at what 2024 showed are the main benefits of serotonin in a quick serotonin review.
1. 5-htp, sleep and gut health: new evidence highlights a connection
Ever wondered how your body knows when it's time to sleep? That happens when melatonin, your sleep hormone, gets released. Can serotonin help you sleep? High enough levels of serotonin are crucial for a good night’s rest as your feel-good chemical gets converted into melatonin. What about its building block, does 5-HTP help with sleep? Scientists from the National University of Singapore have uncovered remarkable insights into 5-htp's potential to improve sleep quality and gut health, particularly in older adults[2 Trusted Source 2024 - Clinical nutrition Human study The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial ] . In this fascinating 5-htp & sleep study that lasted 12 weeks, researchers found that taking a small amount of 5-htp (just 100 mg daily) helped people sleep better, especially for individuals struggling with poor sleep patterns[2 Trusted Source 2024 - Clinical nutrition Human study The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial ] . The study showed that 5-htp also enriches and helps maintain healthy and diverse gut flora[2 Trusted Source 2024 - Clinical nutrition Human study The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial ] .
2. Study finds serotonin prepares your brain to tackle what’s next
Here's something fascinating about how your brains help you bounce back from tough times. Scientists from Switzerland, Beijing and the US have made an amazing discovery about the link between serotonin & mood[3 Trusted Source 2024 - Science Animal study Serotonin release in the habenula during emotional contagion promotes resilience ] . Think of it like this; just as working out makes your muscles stronger, going through challenging times can actually make your emotional strength grow. The scientists found this out by observing how mice react to and learn from seeing other mice deal with stress[3 Trusted Source 2024 - Science Animal study Serotonin release in the habenula during emotional contagion promotes resilience ] . The magic happened in a tiny emotional control centre of the mice's brain called the lateral habenula[3 Trusted Source 2024 - Science Animal study Serotonin release in the habenula during emotional contagion promotes resilience ] . How does serotonin affect your mood? These findings suggest that when you face difficult situations, serotonin floods this brain area, helping your brain "reset" and prepare for future challenges, similarly to how a computer reboots to work better[3 Trusted Source 2024 - Science Animal study Serotonin release in the habenula during emotional contagion promotes resilience ] . This process happens naturally. When the brain releases serotonin in this special area, it calms down the overactive brain cells and helps build up an emotional protective shield, making you better equipped to handle life's ups and downs. To assist your body, learn how to “control” your emotions better with emotional regulation.
3. Serotonin makes males tune into female voices
An animal study on how mice communicate with each other provided valuable information that could shape the understanding of human communication[4 Trusted Source 2024 - Frontiers in human neuroscience Animal study Listening to your partner: serotonin increases male responsiveness to female vocal signals in mice ] . Scientists from Indiana University found that serotonin plays a huge role in how male mice respond to female voices[4 Trusted Source 2024 - Frontiers in human neuroscience Animal study Listening to your partner: serotonin increases male responsiveness to female vocal signals in mice ] . When scientists increased serotonin levels, the male mice became more selective about when they created their ultrasonic love songs (yes, mice sing!)[4 Trusted Source 2024 - Frontiers in human neuroscience Animal study Listening to your partner: serotonin increases male responsiveness to female vocal signals in mice ] . It's like they became better at reading the room and knowing when to speak up or stay quiet[4 Trusted Source 2024 - Frontiers in human neuroscience Animal study Listening to your partner: serotonin increases male responsiveness to female vocal signals in mice ] .
Since mice and humans share similar brain chemistry, these findings give clues about how human brains process social signals.
4. Serotonin’s role in depression: a 2024 review
The story of serotonin and depression is far more fascinating than scientists once thought! While depression used to be linked to simply experiencing a "serotonin dip", scientists now know that serotonin is just one of many important blocks.
Researchers from the UK and Australia have backed a review of literature from 2022 that depression is likely a much more complex process than just about one brain chemical being low[5 Trusted Source 2024 - Molecular Psychiatry Research evaluation The involvement of serotonin in major depression: Nescience in disguise? ] . They supported this claim by explaining how today's researchers are developing smarter, more targeted treatments that go beyond the old-school approach[5 Trusted Source 2024 - Molecular Psychiatry Research evaluation The involvement of serotonin in major depression: Nescience in disguise? ] . Using cutting-edge technology, they're uncovering amazing new details about how depression affects your brain, leading to more effective ways to help people feel better[5 Trusted Source 2024 - Molecular Psychiatry Research evaluation The involvement of serotonin in major depression: Nescience in disguise? ] . This evolving understanding gives more hope than ever - it means more tools and better strategies are coming to help people overcome depression.
How to support your serotonin levels?
5-htp is shaping up to be one of the most exciting natural supplements for 2025, offering multiple potential benefits that work together with serotonin and melatonin. Let’s take a look at how much 5-htp per day you should get and how soon you’ll feel the benefits. 100 mg once daily supports serotonin and melatonin levels. In more than 20 published studies, 200 mg or more of 5-htp per day have been safely taken for up to one year. How long does it take 5-HTP to work? Because 5-htp crosses the protective blood-brain barrier and quickly affects the serotonin system, you can take 5-htp as and when you have an emotional need for the product. brain feed’s 100mg 5-htp is extracted and isolated from Ghanian Griffonia simplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available and no unnecessary bulking agents.
The scientific landscape of 5-htp and serotonin in 2024 reveals a nuanced and exciting picture. If you’re interested in learning the whole picture, read more about how to increase your serotonin and 5-htp benefits.
References
[1] Giurleo, D. (2017). A phytochemical exploration of Griffonia simplicifolia seeds and leaves [Master Thesis]. Graduate School-New Brunswick Rutgers, The State University of New Jersey. https://rucore.libraries.rutgers.edu/rutgers-lib/52205/
[2] Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. (2024). The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical nutrition, 43(3), 593–602. https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00010-4/abstract
[3] Mondoloni, S., Molina, P., Lecca, S., Wu, C. H., Michel, L., Osypenko, D., Cachin, F., Flanigan, M., Congiu, M., Lalive, A. L., Kash, T., Deng, F., Li, Y., & Mameli, M. (2024). Serotonin release in the habenula during emotional contagion promotes resilience. Science, 385(6713), 1081–1086. https://www.science.org/doi/10.1126/science.adp3897
[4] Hood, K. E., & Hurley, L. M. (2024). Listening to your partner: serotonin increases male responsiveness to female vocal signals in mice. Frontiers in human neuroscience, 17, 1304653. https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2023.1304653/full
[5] Arnone, D., Wise, T., Fitzgerald, P. B., & Harmer, C. J. (2024). The involvement of serotonin in major depression: Nescience in disguise? Molecular Psychiatry, 29(1), 200–202. https://www.nature.com/articles/s41380-024-02459-y
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