GSE
How to Supplement 5-HTP - an SSRI alternative for depression, anxiety, insomnia
How to Supplement 5-HTP
Where to find
5-HTP
?
5-HTP is readily available as
an extract from the seeds of
Griffonia
Simplicifolia (a
West African plant ) -Note that since 5-HTP
cannot be patented, drug companies have no interest in promoting this natural
compound.
How much
5-HTP
to take?
The typical recommendation is 50-100mg 5-HTP
three times / day spaced apart - Start with 50mg and build
up to minimize side effects.
(Some supporting studies used
doses of 5-HTP
in the range of 300-900mg /day
-for reducing pain in migraines, fibromyalgia, reducing appetite and promoting
sleep).
If after 4 weeks at 100 mg
5-HTP
three times /day the desired results are not achieved, then increase the dosage
to 200 mg three times / day.
(Up to 300 mg 5-HTP three times /day has been well
tolerated. However, do not exceed 900 mg per day . Mild nausea
is sometimes reported at higher doses, but is generally temporary).
When to take
5-HTP
?
For most problems
5-HTP
can be taken any time of day.
For weight loss
To act as a natural
appetite suppressant and reduce the craving for carbohydrates, take
5-HTP on an empty stomach 20-30 minutes before each meal.
For insomnia
Take
100 to 300 mg 5-HTP , 30-45 minutes
before retiring. Start with the lower dose for 3 days, then
consider increasing the dose if results are unsatisfactory.
5-HTP will not
be effective without B vitamins
Conversion enzymes require B3, B6
and B12 -
Take a daily B-complex supplement -either of:
- A whole food
Green Drink - containing a daily sufficiency of B vitamins
- B complex
supplement -
in particular, B12 deficiency seems to be acommon factor in those experiencing insomnia
B12
Side Effects of
5-HTP
?
Minor gastrointestinal discomfort, including nausea - Human studies at doses of 400mg /day of
5-HTP find no serious side
effects, and only about 20% incidence of
mild, transitor y side effects.
Toxicity dose of
5-HTP
?
Animal studies show the first signs of 5-HTP
toxicity at ~1000mg (scaled for human
bodyweight), with diarrhea a common side effect. Death is first noted in dogs
around the human equivalent of 10,000 mg.
Studies at 800-900mg/day in humans have never been found life threatening
or otherwise having serious side-effects. Many mild side effects at these
dosages have been found, but after the dosage is decreased, they go away.
Nutritional Support for
Brain and Nervous System
What
Comments
"Green Drink"
Supplies B
vitamins for brain and nervous system function
Vitamin B Complex
(especially Vitamins B3, B6
and
B12 ) and
magnesium;
St John's Wort ,
Tyrosine (poultry, almonds, avocados, bananas dairy
products, lima beans, pumpkin, seeds sesame seeds),
Ginger, Marine Oil and Flax Seed Oil
B3
and
B6
aid SEROTONIN synthesis.
However, note that
Vitamin B6
taken in doses > 5mg causes
5-HTP
to be converted into SEROTONIN
before it passes into the brain
- Since SEROTONIN does not
pass the blood-brain barrier as easily as
5-HTP does, this effect is
undesirable.
Water
6-8 glasses per day with 1/4 tsp sea or Himalayan
salt per qt.
Ginkgo Biloba
To improve brain circulation
(E.g. Dr. Schulze's Brain Circulation Improver)
Tryptophan-rich foods
Protein : turkey, chicken, fish, pheasant, partridge, cottage cheese, eggs, nuts,
milk, cheese .
Non-Protein : bananas, wheat germ, avocados, and the legumes (beans, peas, pulses,
soy)
Naturally boost
SEROTONIN
levels.
Tryptophan
is such a large molecule, other more easily absorbed amino acids in
protein actively compete with it to cross the blood-brain barrier.
In order to divert them,
and encourage the uptake of
tryptophan it is helpful to
eat starchy foods
alongside the protein foods.
ALSO Reduce Caffeine and alcohol and OMIT aspartame, sucralose and
Soda from your diet
