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Surely you know the situation: You lie awake in bed at night and can't fall asleep. The next day you wake up and feel anything but rested and regenerated. If this happens to you often, you are not alone. About 30% of Germans have problems falling asleep or have difficulty sleeping through the night. Surely you have already read some blog posts on the subject of sleeping that give you tips on how to fall asleep more easily. These include, for example, a regulated sleep rhythm, a cool bedroom or even the night mode of your PC. In this article, however, we would like to address a factor that is often forgotten.
Table of contents
1. the sleep hormone serotonin
2. direct serotonin uptake is not possible
3. ineffective: direct intake of L-tryptophan
4. very effective: 5-hydroxytryptophan instead of L-tryptophan
5. How can I ingest 5-hydroxytryptophan?
6. 5-HTP capsules are easy to take
7. the correct dosage of 5-HTP
8. the right time to take 5-HTP
9. long-term side effects of 5-hydroxytryptophan
1. the sleep hormone serotonin
Both melatonin and serotonin levels directly influence the quality of sleep in the human body. Serotonin is both a hormone and a neutrotransmitter, through which all information processes in the human brain take place correctly can. The more serotonin your body has available, the happier it is and the better your mood is. Serotonin is often also called the "happiness hormone" because it has an active relaxing effect, promotes sleep, reduces pain and has a strong antidepressant effect. With the right amount of serotonin, the quality of sleep can be positively influenced. Also a shorter period of falling asleep and a longer sleep is possible.
2. a direct serotonin intake is not possible
Since the hormone cannot cross the blood-brain barrier, a direct uptake of serotonin is not possible. The brain must therefore produce serotonin itself. However, since the main building block for serotonin production is L-tryptophane it can be significantly increased by a sufficient supply of L-tryptophane. Also in the field of medicine no serotonin tablets or serotonin drugs can be found at present.
3. ineffective: direct intake of L-tryptophan
As a result, many people think that they have to consume a particularly high amount of L-tryptophane in order to enable the body to produce serotonin optimally. However, the problem with this is that although L-tryptophane crosses the blood-brain barrier cannot overcome the barrier and cannot assert itself against the other amino acids such as tyrosine, isoleucine or valine, it only reaches the brain when no other substances are trying to pass the barrier. Since bananas or chocolate are serotonin boosters are known, many people would simply consume large quantities of such foods in the hope of increasing serotonin levels. But this would require extremely high amounts to be consumed.
4. very effective: 5-hydroxytryptophan instead of L-tryptophan
5-Hydroxytryptophan, in the short form 5-HTP, is the intermediate between L-tryptophan and serotonin and is also an amino acid. In contrast to the starting substance L-tryptophane, 5-HTP can pass the blood-brain barrier without any problems. That means, that absorption through the stomach is effectively possible. The consumption of 5-HTP can significantly increase the serotonin synthesis in the central nervous system. This thus leads to a direct increase in the serotonin level in the brain.
5. how can I ingest 5-hydroxytryptophan?
The body produces 5-HTP in small quantities by itself. It also occurs in traces in various foods. However, if you want to ingest an effective amount of 5-Hydroxytryptophan, the African black bean, which is scientifically Griffonia simplicifolia means to naturally increase serotonin levels. This bean has been used by locals for centuries to improve sleep and the quality of sleep. It contains extremely high levels of vegetable 5-hydroxytryptophane. In Germany it has been used since years as .
6. easy to take with 5-HTP capsules
In Germany there has been the possibility to buy 5-HTP capsules with high-dose Griffonia extract for several years. Mostly the capsules contain between 50 - 200mg pure 5-HTP. Since the powder comes from the black bean, it is also a very vegan and herbal product that can naturally increase serotonin levels. Beside 5-HTP from the pharmacy you can also find reputable online shops on the Internet that offer 5-HTP capsules. Here above all it should be made certain that the preparation is free of artificial additives and is produced in Germany. The serotonin level can be naturally increased by vegetable 5-HTP capsules.
Our recommendation:
5-HTP Capsules from Vitamineule®
Our 5-HTP capsules are 100% vegetable and are made from the African Griffonia bean. Our product is free of artificial additives and is produced in Germany. Each can contains 90 capsules with 100mg of pure 5-hydroxtryptophane each. The shipping in our online shop is fast & free of charge.
7. the correct dosage of 5-HTP
Every person has a different need for 5-HTP. Depending on size, weight and metabolism, a dose between 50 - 200mg is usually recommended to achieve the desired effect. We recommend a dose of 100mg per capsule for natural Opening of the serotonin level to get a feeling for the right amount to be taken. For the first intake we recommend that you do not take more than 100mg of 5-HTP.
8. the right time to take 5-HTP
If you are taking 5-HTP with the aim of improving sleep, we recommend that you consume the desired amount of 5-hydroxytryptophan 1-2 hours before going to sleep. The body needs this time to extract the 5-HTP from the stomach and then transport it across the blood-brain barrier directly into the brain, where it is subsequently converted into serotonin.
9. long-term side effects of 5-hydroxytryptophan
The main side effect of 5-HTP is a lack of hunger. If you plan to use 5-HTP permanently as a serotonin booster, you should make sure that you always eat enough and regularly, otherwise taking it will lead to a can lead to weight loss. In addition, all the properties are associated with higher serotonin levels. Thus, too early consumption leads to sleepiness much earlier in the day.
10. other applications of 5-HTP
In addition to improved sleep quality, many people take 5-hydroxytryptophan as an antidepressant. Since serotonin is known as a happiness hormone, a significantly higher serotonin level also means an increased feeling of happiness for the consumer as well as reduced Anxiety and headaches. In addition, 5-HTP is also used for weight loss and diet, as high serotonin levels can lead to a reduced feeling of hunger. High serotonin levels can also reduce vascular headaches (migraines) and non-vascular headaches (e.g. tension headaches).
11th conclusion: 5-HTP as an effective serotonin booster
5-Hydroxytryptophan is a versatile and effective substance that can be used much better than L-tryptophan by the body to naturally increase serotonin levels. Most consumers of 5-HTP have, due to its good tolerability positive experiences. More serotonin in the brain can reduce the time it takes to fall asleep, increase sleep time and improve sleep quality. In addition, more serotonin leads to a higher feeling of happiness and reduced hunger. Through 5-HTP capsules you can directly supply the body with a high amount of the serotonin precursor. If you take 5-HTP continuously, you should ensure that you take it with regular meals to prevent excessive weight loss.