What are the Effects of 5-HTP on Dreams?
Posted by Ryan Hurd on April 19, 2010
5-HTP has increasingly gained notoriety as a dream supplement in the last few years. Its primary use is as an appetite suppressant and for “natural” depression treatment. I haven’t personally tried this amino acid—even though it’s readily available as a dietary supplement pretty much in any suburban drug store—but I dug up the latest research on the effects of 5-HTP for dreams because it may have more ill effects than expected.
What is 5-HTP and what does it do?
5-Hydroxytryptophan is derived from the seeds of an African tree known as Griffonia simplicifolia. Chemically, it’s related to tryptophan of Turkey Dinner fame. Both trytophan and 5-HTP are precursors to serotonin. It’s brain food, and taking it increases the serotonin level on the brain, which regulates mood, sleep cycles and appetite.
Increases Dream Vividness and Bizarreness
Over the years, people have noticed that taking 5-HTP increases dream vividness. This really isn’t so surprising, as lots of research has correlated increased serotonin levels with dream vividness. A classic article comes from the early aughts, when psychiatrist Edward Pace-Schott and his merry crew reported that subjects on SSRIs (serotonin reuptake inhibitors) reported much longer dream reports than normal, as well as more dream bizarreness in the content. Translation note: “dream bizarreness” does not just mean magical fluffy bunnies but also includes nightmarish creatures and unsettling imagery.
The effect is indirect. In the first part of the night, 5-HTP causes a REM suppression while promoting deep sleep. REM suppression leads to REM rebound in the second half the night. Cannabis and alcohol have a similar effect on dreams.
POW: here come the dreams like alien creatures hurtling through a ventilation shaft.
Increases Dream Recall
Due to the REM rebound, more dreams can be remembered in the mornings. So 5-HTP may be an effective dream supplement if you can’t remember any dreams at all. Michael Murray, ND, author of 5-HTP, suggests that dream recall is also increased by the improved sleep that 5-HTP provides. Dunno, maybe. Or maybe it’s because your dreams are now filled with the aforementioned alien creatures. Simply put, we need more research on this subject.
Increases Lucid Dreaming
You're dreaming.
I know a lot of folks who say 5-HTP has increased ability to have lucid dreams too. Thomas Yuscak stands behind this claim in his book Advanced Lucid Dreaming. Interestingly enough, Yuscak also says 5-HTP gives his dreams a calming effect, akin to “witnessing.”
Yuscak’s method: Use the 5-HTP in the first part of the night to cause dream rebound, and after waking up after 5 hours or so, take galantamine or another lucid dreaming supplement.
5-HTP may also increase the chance of lucid dreaming by virtue of the increased dream bizarreness/three-headed dogs. If you use dream-signs, or train yourself to look for things-out-of-the-ordinary, 5-HTP could be a useful ally.
Warnings and Contra-indications
5-HTP fools with your brain chemistry, and everyone has a different brew. If you’re already taking SSRIs for depression or mood stabilization, 5-HTP could really interfere and possibly lead to a serious chemical imbalance known as serotonin syndrome. Do not do this.
Also, 5-HTP can be rough on the belly. The most common side-effect is gastrointestinal distress. The UC Berkeley Wellness Letter also notes nausea, vomiting difficulty breathing are possible. High doses can cause high blood pressure, agitation and an elevated heart rate.
Bottomline: 5-HTP is a powerful brain supplement and its long-term safety still is not determined. Be wary, and be prepared. This is no placebo.
References:
“SSRI Treatment suppresses dream frequency recall but increases subjective dream intensity in normal subjects,” Journal of Sleep Research; Pace-Schott EF, et al.; 2001, 10, pp. 129-142.
5-HTP by Michael Murray, ND, 1998.
Advanced Lucid Dreaming by Thomas Yuscak, 2006.
5-HTP, UC Berkeley Wellness Guide to Dietary Supplements, January 2005.
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Tags:5-HTP, dream supplements, Lucid Dreaming, Thomas Yuscak
Filed Under: Dream Herbs & Supplements
Excellent advice! I have used prescribed SSRI medications the past few years with good results. It does seem to be a rather delicate balancing act to take enough to help, but not too much.
Your cautionary comments seem right on the mark. Thanks!
5-HTP never made much of a difference in my dreams. However, the rest of Thomas Yuscak’s galantamine protocol did. Crazy vivid lucid dreams with galantamine and choline!
Have you heard anything about him? Last I knew, he had stopped selling his book because he was working on a new version.
Hi Ryan,
I came over from the A List Blogger’s Club to visit your site.
I absolutely love the site. I knew I would when I read what you wrote about in the Forum. I’m huge advocate of recording, understanding and analyzing dreams. I’ve kept a dream journal since I was a teenager.
Your post is fascinating. On occasion, I’ve taken HTTP and noticed that it did heighten my dreams.
I’ve subscribed and look forward to more fascinating posts.
Most Sincerely,
Angela Artemis
Richard, thanks for the confirmation based on your experience.
KMG — I don’t know what is up with Thomas Yuscak, although I like the idea of him working on a new book.
Angela, thanks for coming by from the Blogger’s Club!
In the past couple of months I have taken 5-HTP approximately once a week and have had vivid dreams literally every time I have used this supplement. The last time I took it was yesterday afternoon, and upon going to sleep last night I once again dreamt for what seemed to be the entire night. When I awoke this morning I decided to search online regarding whether or not there was a correlation between 5-HTP and dreaming and it seems that vivid dreams are indeed a side effect for many users. Anyway, I just wanted to document my experience in case anybody else was wondering about this phenomenon.
Hey Diego, that’s great that it’s working for you! What brand and dose are you taking? Do you take it right before bed?
hey Diego, yeah, you nailed it. I have started a controlled study of 5HTP using my home sleep lab device, but don’t have enough data yet for telling how it affects my sleep in terms of sleep stages. However, I can say that the week I did this, my sleeptalking increased and I woke several time with intense “feverish” thinking/dreaming: pretty unusual.
I’ve been using Natural Balance, it’s 50mg 5HTP and 10 mg vitamin B6, and you can find it on Amazon if you don’t have it at your local natural foods market.
Does anyone else taking 5HTTP having a back lash from their husbands/wives/people they sleep with ?
After the increase in sleep talking and movement, my wife is not so happy about the whole thing.
BRuce
I often have dreams that come true but they are always murky and I rarely remember them completely. I am very curious to try 5htp and see if I can unveil more.
memory recall is the sticking point! I’d recommend more than 5HTP however, and work on dream recall through journaling: http://dreamstudies.org/2009/07/30/how-to-keep-a-dream-journal/
I just got my bottle of 5-htp from holland&barrets, it has 50mg htp and 5mg b6, I can’t wait to try it tonight. I will post results
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I started taking 5HTP since it was recommended to me because of my frequently nightmares. It made wonders… I can tell you that I can fly in my dreams and I have the feeling that I can control what I dream. I have taking it everyday like it says on the label. The only problem is that if I dont take it, i have a nightmare everytime.
What should I do?