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Sleep is also an antioxidant for the brain,
when free radicals are removed from circulation. One of the ways to support the
healing process is to get a good night’s sleep.
Serotonin and Sleep
In our body, the proteins we eat are broken down to amino acids. One specific
amino acid, tryptophan, is converted to a naturally occurring amino acid, 5-HTP.
This amino acid is delivered to the brain and converted to the neurotransmitter
serotonin, as well as to other brain chemicals including melatonin, endorphins,
dopamine, and norepinephrine.
Serotonin is an important neurotransmitter involved in brain activity
responsible for emotions, appetite, and sleep-wake cycles. Many common lifestyle
factors including chronic stress, poor diet, insufficient digestion, and toxic
buildup have contributed to low serotonin levels in the brain. Insomnia and
other sleep problems are often associated with low serotonin levels, which is
why 5-HTP has been shown to be effective for enhancing proper sleep.
5-HTP to Serotonin
Research has shown that oral supplementation of 5-HTP has the ability to
increase sleep quality by increasing REM (rapid eye movement) sleep and deep
sleep in stages 3 and 4 without increasing total sleep time. Natural supplements
such as 5-HTP, unlike prescription sleeping pills, do not alter natural sleep
stages, impair performance, or alter brain electrical activity during sleep.
Tryptophan can also be taken orally but is used by the body for many other
functions; at best, only 3 percent of an oral dose of L-tryptophan is converted
to serotonin in the brain.
Alternatively, 70 percent of a dosage of 5-HTP is delivered to the bloodstream
and can be converted to serotonin, making 5-HTP the more effective choice.
There are a number of other conditions associated with low serotonin levels
including depression, anxiety, headaches, and fibromyalgia. This means that
5-HTP is able to help with more than just sleep.
Research for 5-HTP Depression
A double-blind study in Switzerland compared 5-HTP to a commonly prescribed
selective serotonin reuptake inhibitor (SSRI) used to treat depression.
Use of 5-HTP was shown to be quicker acting in relieving the symptoms of
depression and improving quality of sleep, while the SSRI greatly disrupted
sleeping patterns. 5-HTP is believed to work by regulating and improving brain
chemistry. Taking 5-HTP for depression is advantageous in terms of its overall
effectiveness; it is better tolerated than synthetic drugs, with fewer side
effects and less toxicity to the body.
Fibromyalgia
The severity of pain that people experience with fibromyalgia correlates with
quality of sleep. Individuals with fibromyalgia who use 5-HTP experience
improved sleep cycles as a result of increased serotonin levels in the brain.
Because 5-HTP also has the ability to increase endorphin levels, our natural
painkiller, it may also be useful for the chronic pain associated with
fibromyalgia. The benefits of 5-HTP for people with fibromyalgia lie in its
ability to address the low serotonin levels and promote a good night’s sleep,
thereby breaking the cycle of pain.
Though 5-HTP has many beneficial qualities, it is important to note that there
may be side effects and potential interactions with medications such as
antidepressants. It is important to consult with a licensed health care
practitioner before taking 5-HTP.
Source: alive #301, November 2007
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