5-HTP works by manipulating serotonin, a neurochemical critical to a wide variety of brain functions. Serotonin, in turn, is made in the body from 5-hydroxy-L-tryptophan, which is simply a modified amino acid obtained from plant sources.
Without adequate levels of serotonin, you'd probably suffer from depression, sleep disorders, addiction, and obesity. However, for the purposes of this article, we're primarily concerned with how serotonin affects appetite.
Studies have shown that there's often a direct association between obesity (due to overeating) and decreased brain serotonin levels. Without adequate levels of serotonin, the brain perceives that the body is starving and turns on the hunger mode. Obese people who suffer from low levels feel chemically compelled to eat more and more. Once they ingest carbohydrates and various sugars in general, they experience a temporary increase in serotonin levels.
That's why some people are willing to eat an excess of junk food that's entirely lacking in protein.
That's also why drugs like the now banned Redux (dexfenfluramine), which increased serotonin production, were successfully used as an appetite suppressant in the treatment of common obesity. Once serotonin levels retained to normal levels, the food-jones disapeared.
Other "addictive" substances raise serotonin levels, too. Examples include alcohol, tobacco, certain narcotics, and caffeine. Obviously, I'm not suggesting that you add these things to your fat-fighting arsenal — it's just an interesting point.
Conversely, serotonin levels drop during periods of stress. The stress generally causes an increase in cortisol levels, which reduce levels of serotonin. This is probably why some people eat to "make their problems go away."
Interestingly, during clinical trials in obese subjects, the intake of 5-HTP caused a voluntary decrease of the intake of both carbs and fats, but not of protein. Very cool, huh? That means that it exhibits sort of a selective appetite suppression, which is just the thing for athletes.
That also means that 5-HTP should also help people adhere to a low-calorie/high-protein diet — like any one of the ketogenic diets floating around.
Individuals who are already under medical treatment and are using drugs which alter serotonin metabolism shouldn't take 5-HTP, unless your Doctor recommends it. Anti-depressants and L-dopa are examples of drugs that shouldn't be taken at the same times as 5-HTP.
As a nutritional supplement, most individuals can safely use 5-HTP at a dosage of up to about 75 milligrams a day. Users can take that in divided doses, or take it all at once before a meal. While much higher doses have been used in very specific circumstances, definitely don't use more than 75 milligrams per day. You don't need it. 5-HTP is very powerful and a little bit goes a long way.
If you decide to use 5-HTP, it's a good idea to make sure your diet contains adequate amounts of Vitamin B6, which most of you already get. This particular vitamin aids in the body's conversion of 5-HTP to serotonin. It also helps prevent the accumulation of tryptophan metabolites and delays (somewhat) the rise in 5-HTP-induced rises in serotonin. No additional B6 is needed beyond that obtained in a typical B vitamin (you don't need more than 10 milligrams per day).
Adequate protein intake is also important if you want to give 5-HTP a spin. Quite obviously, if you're knocking out most of the carbs from your diet, you want to at least partially replace the calories with protein to keep you from losing muscle.
One last point: whatever you do, don't drink alcohol within 6 hours of using 5-HTP. Alcohol greatly affects the metabolism of 5-HTP, so you'll not only be loopy, you'll regain your carb yearnings and wake up in a mountain of Twinkie wrappers.
You should be able to find it at a local Health Food store, if not, I'm sure it is available at most online supplement distributers. I know
www.dpsnutrition.com sells it, you may want to shop around, although DPS is usually the best out there.
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