5-HTP

In the days when tryptophan supplements were available, studies showed that popping a tryptophan pill decreased the time it took to fall asleep by up to 50% and improved the soundness and length of sleep. Since you can’t get tryptophan pills any more (they were banned back in the 1980s because of a serious contamination problem), companies now make a replacement, 5-hydroxy-L-tryptophan or 5-HTP. The body makes 5-HTP from tryptophan, and like tryptophan, 5-HTP is converted to serotonin in the brain.

Supplements of 5-HTP show promise in helping with insomnia, weight loss and even panic attacks. Numerous studies show people sleep better and longer when they take 5-HTP. Safety issues linger, however, and no one is quite sure about the best dose quences of taking 5-HTP for months and years. Enteric-coated tablets are recommended to increase absorption and minimize potential side effects, such as stomach discomfort, nausea and vomiting. The less you take, the less likely you’ll suffer side effects. If you are considering taking 5-HTP, consult your physician first, especially if you are pregnant or breast-feeding, have high blood pressure or diabetes or take mood-altering medications or herbs.