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Discover the Supplement That Could Boost Your Sleep and Mood

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Sleep and mood are intricately connected, and when one suffers, the other often follows. Poor sleep can lead to a decline in mood, and vice versa. Recent research has identified a supplement that may help address both issues simultaneously. L-5-Hydroxytryptophan, commonly known as 5-HTP, has shown promise in improving sleep quality and mood by leveraging the body’s natural serotonin production. Here’s how this uncommon supplement might be the key to better sleep and a brighter mood.

Understanding 5-HTP

5-HTP is a naturally occurring amino acid that the body converts into serotonin, a neurotransmitter that plays a crucial role in regulating mood and sleep.

“5-HTP is a naturally occurring amino acid that the body converts into serotonin, a chemical that acts as a neurotransmitter in the brain,” explains Clarinda Nataria Sutanto, PhD, an instructor at the National University of Singapore’s Food Science and Technology (NUS FST) program.

How 5-HTP Enhances Sleep

Supplementing with 5-HTP can improve sleep quality by modulating neurotransmitter levels involved in the sleep-wake cycle.

“Supplementation with 5-HTP can enhance sleep quality and promote a state of sleepiness by modulating the levels of these neurotransmitters involved in regulating the sleep-wake cycle,” Sutanto noted in a news release.

The Clinical Evidence

A 12-week clinical trial involving 30 adults aged 65 and over investigated the impact of 5-HTP on sleep quality and gut microbiota. The study found that 5-HTP increased gut microbiota diversity in participants with poor sleep patterns, which correlated with improved sleep quality.

“Results from this study provide scientific evidence supporting the beneficial effects of 5-HTP supplementation on sleep quality via modulation of the gut-brain axis, highlighting the bidirectional interaction between the gastrointestinal tract and the nervous system,” said Kim Jung Eun, an assistant professor at NUS FST.

The Gut-Brain Connection

The study underscores the significant relationship between gut health and sleep. Improving gut microbiota diversity appears to enhance sleep quality.

“Most of the serotonin found in your body is in your gut (intestines),” notes the Cleveland Clinic.
“About 90 percent of serotonin is found in the cells lining your gastrointestinal tract. It’s released into your blood circulation and absorbed by platelets. Only about 10 percent is produced in your brain.”

Impact on Depression

Another study highlighted the potential of 5-HTP in treating depressive symptoms. In a small trial involving 15 women with treatment-resistant major depressive disorder (MDD), participants received a daily dose of 5 g of creatine monohydrate and 100 mg of 5-HTP twice daily. After eight weeks, depression scores dropped by an average of 60 percent.

However, the study’s combination of two interventions means more research is needed to isolate the effects of 5-HTP alone.

Consult Your Doctor

If you’re dealing with chronic sleep issues and symptoms of depression, 5-HTP might offer some relief. Always consult your healthcare provider to discuss the potential risks and benefits of incorporating 5-HTP into your regimen.

This research into 5-HTP reveals promising avenues for improving both sleep and mood. By addressing the gut-brain axis and leveraging the body’s natural serotonin production, 5-HTP could be a valuable tool in your wellness arsenal. Always consult your healthcare provider before starting any new supplement to ensure it’s the right fit for you.

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