5-HTP and melatonin are two of the most well-known sleep and relaxation supplements. But which one is the most effective? More importantly, which one is worth spending your money on? In this blog post, we will find out.
What are the similarities between 5-HTP and Melatonin?
Both are naturally occurring compounds found in every human. 5-HTP is produced during physical activity and sun exposure. It is also found in high-protein foods like animal meat, fish, eggs, dairy products, nuts, and seeds. It is also a precursor for serotonin, a hormone responsible for regulating mood and sleep. This explains why supplementing 5-HTP for sleep is so effective.
Melatonin is a hormone naturally produced in the pineal gland of the brain. The brain regulates our circadian rhythm by producing melatonin in response to darkness and halting production in response to light.
This mechanism is why nighttime screen use has affected many people's ability to fall and stay asleep naturally. Thus, we find ourselves looking to supplements to help support us on our journey to better sleep.
Which one is best for you?
Melatonin and 5-HTP support the same health goals, but which one will work better for you? As mentioned above, 5-HTP is a precursor to serotonin but also supports natural melatonin production. You get the best of both worlds by supplementing 5-HTP for sleep, relaxation, and mood stabilization. While it is less of a "quick fix" than melatonin, the effects support a longer-lasting benefit. 5-HTP is not meant to be supplemented indefinitely, but instead taken for 1-2 months at a time for a period above 6-12 months total to reignite hormone production.
Let's compare:
5-HTP
- Precursor to serotonin & melatonin
- May require several weeks of consistent use
- Mood enhancement due to serotonin synthesis
- Derived from Griffonia simplicifolia seeds
- May interact with serotonin-enhancing medications
Melatonin
- Directly regulates sleep-wake cycles
- Typically has a rapid onset (within 30 minutes)
- Limited to sleep regulation
- Extracted from animal sources
- May interact with sedative medications
- May cause drowsiness throughout the day
A word of caution regarding both supplements: those taking serotonin-enhancing medications should speak to their healthcare provider before taking these supplements due to potential interactions.
Wrapping up
When choosing the best supplements for sleep, the research is clear. Melatonin is more likely to mask symptoms of sleep difficulties by essentially knocking you out for 12 hours. But it will leave you feeling worse off the next day and more likely to retake it. It is easy to become dependent on this cycle. 5-HTP does require some patience to see the full effect on sleep and mood balance, but it stimulates your body's natural processes in a way that will provide more benefit in the long run.
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5-HTP improves sleep quality and duration