Evidence supporting the use of: 5-Hydroxytryptophan (5-HTP)
For the health condition: Sleep (restless and disturbed)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

5-HTP (5-hydroxytryptophan) is primarily justified for supporting sleep based on scientific evidence, though this evidence is moderate rather than strong. 5-HTP is a direct precursor to serotonin, a neurotransmitter involved in regulating mood and the sleep-wake cycle. Serotonin can be further converted into melatonin, the hormone that helps regulate circadian rhythms and sleep. Several small clinical studies have investigated 5-HTP’s effects on sleep. Some have found that supplementation may increase rapid eye movement (REM) sleep and improve overall sleep quality in people with sleep disturbances or insomnia. For example, a few randomized controlled trials suggest 5-HTP may shorten the time it takes to fall asleep and reduce the frequency of nighttime awakenings.

However, the body of evidence is not large, with many studies being small, of short duration, or lacking rigorous controls. There is limited data on long-term safety and efficacy. While animal studies and mechanistic research support the biological plausibility (due to 5-HTP's role in serotonin and melatonin synthesis), further high-quality human research is needed to confirm benefits and optimal dosage. Overall, the use of 5-HTP for sleep disturbances is supported by some scientific evidence but is not as robust or conclusive as for pharmaceutical sleep aids or other supplements like melatonin itself.

In summary, 5-HTP has a reasonable scientific rationale and modest clinical support for helping with restless and disturbed sleep, but more research is needed before it can be recommended with high confidence.

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