5 Science-Based Benefits of 5-HTP - dosage and side effects

5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces.

Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells.

Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain and other health problems 

Therefore, increasing your body’s production of serotonin may have various benefits.

For this reason, serotonin-producing 5-HTP supplements have become increasingly popular.

Here are 5 potential health benefits of 5-HTP, based on science.

1. It Can Aid Weight Loss by Increasing Feelings of Fullness

5-HTP may increase feelings of fullness, causing you to eat less and lose weight.

Weight loss can increase the production of hormones that make you feel hungry. These feelings of constant hunger can make losing weight unsustainable in the long term 

5-HTP may counteract these hunger-inducing hormones, working to suppress appetite and help you lose weight 

In one study, 20 people with diabetes were randomly assigned to receive either 5-HTP or a placebo for two weeks. The results showed that those who received 5-HTP consumed approximately 435 fewer calories per day, compared to the placebo group

What’s more, 5-HTP primarily inhibited the intake of calories from carbohydrates, which was associated with better blood sugar control 

Many other studies have also found that 5-HTP increased feelings of fullness and aided weight loss in overweight or obese people 

Moreover, animal studies have shown that 5-HTP may reduce excessive food intake due to stress or depression 

Helps With Depression by Increasing Serotonin LevelsThe effects of 5-HTP on symptoms of depression have been well studied.

While the exact cause of depression is largely unknown, some researchers believe that a serotonin imbalance may influence your mood in a way that leads to depression 

5-HTP supplements are thought to treat depression by increasing serotonin levels.

In fact, several small studies have found that 5-HTP reduced symptoms of depression. However, two of them did not use placebos for comparison, limiting the strength of their findings.

Similarly, another analysis concluded that 5-HTP may help treat depression.

However, much of the research suggests that the potential antidepressive effects of 5-HTP are stronger when combined with other substances or antidepressant medications, compared to when they are used alone 

Moreover, many reviews conclude that additional, high-quality studies are needed before 5-HTP can be recommended as a treatment for depression 

Improved Symptoms of FibromyalgiaSupplementing with 5-HTP may improve symptoms of fibromyalgia, a condition characterized by muscle and bone pain, as well as general weakness.

There is currently no known cause of fibromyalgia, but low serotonin levels have been associated with the condition.

This has led researchers to believe that increasing serotonin levels through 5-HTP supplements may benefit people with fibromyalgia.

Indeed, early evidence suggests that 5-HTP may improve symptoms of fibromyalgia, including muscle pain, sleep problems, anxiety and fatigue.

However, not enough research has been conducted to draw any clear conclusions about the effectiveness of 5-HTP at improving fibromyalgia symptoms.

Could Help Reduce Migraine Frequency5-HTP is said to help with migraines, which are throbbing headaches that are often accompanied by nausea or disturbed vision.

While their exact cause is debated, some researchers believe they are triggered by low serotonin levels.

One study in 124 people compared the ability of 5-HTP and methysergide, a common migraine medication, to prevent migraines.

It found that supplementing with 5-HTP daily for six months prevented or significantly decreased the number of migraine attacks in 71% of participants.

In another study in 48 students, 5-HTP produced a 70% decrease in headache frequency, compared to an 11% decrease in the placebo group.

Similarly, many other studies have found that 5-HTP may be an effective treatment option for people with migraines.

Can Promote Sleep by Increasing Your Melatonin Production5-HTP produces serotonin, which can be converted into the hormone melatonin.

Melatonin plays an important role in regulating sleep. Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up.

Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body.

One human-based study showed that a combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly reduced the time it took to fall asleep, increased sleep duration and improved sleep quality.

GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP likely has a synergistic effect.

In fact, several animal and insect studies suggest that 5-HTP improves sleep quality and that the effect is greater when combined with GABA.

While these results are promising, the lack of human-based studies makes it difficult to recommend 5-HTP for improving sleep quality, especially when it is used in isolation.

Possible Side Effects of 5-HTP

Some people may experience nausea, diarrhoea, vomiting and stomach pain when taking 5-HTP supplements. These side effects are dose-dependent, meaning they get worse when increasing your dose.

To minimize these side effects, start with a dose of 50–100 mg two times per day and increase to the appropriate dose over a two-week period.

Some medications increase serotonin production. Combining these medications with 5-HTP may cause dangerous serotonin levels in your body. This is called serotonin syndrome, a potentially life-threatening condition.

Medications that may increase your body’s serotonin levels include certain antidepressants, cough medicines or prescription pain relievers.

Since 5-HTP may also promote sleep, taking it with prescription sedative medications, such as Klonopin, Ativan or Ambien, may cause too much sleepiness.

Due to the potential for negative interactions with other medications, consult your doctor or pharmacist before taking 5-HTP supplements.

When buying supplements, look for the NSF or USP seals, which indicate high quality. These are third-party companies that ensure supplements contain what they claim on the label, without impurities.

Source - https://www.healthline.com.

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Blackcurrant Seed Oil - Rich in GLA

Blackcurrant seed oil is a rich source of gamma linolenic acid (GLA) which is an omega-6 essential fatty acid (EFA). 

It also contains alpha-linolenic acid (ALA), an omega-3 fatty acid; linoleic acid (LA), an omega-6 fatty acid and a broad spectrum of other fatty acids, providing a balanced combination of omega-6 and omega-3 fatty acids. Omega-6 and omega-3 EFAs are essential to health, as our body cannot produce them, therefore they must be consumed from food or supplements. Studies continue to confirm their role in supporting healthy skin, cardiovascular health, mental health, hormone balance, joint mobility, cell membrane fluidity and healthy inflammatory pathways.

GLA is converted in the body from LA and despite most people consuming high levels of dietary LA, many people lack the ability to convert LA into GLA as they lack the enzyme delta-6-desaturase which carries out the conversion in the body. By taking a supplement of GLA this enzymatic conversion is bypassed and the GLA can be utilised by the body.

GLA Supports Health

GLA is an omega-6 fatty acid that is metabolised in the body to prostaglandins, hormone-like substances that control many body processes, including the modulation of inflammation as well as having a positive effect on cardiovascular health. GLA has been shown to be particularly beneficial for female reproductive health.

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Ashwagandha Capsules 8000mg - 30 Capsules Stress Fatigue Anxiety Relief Vegan

What is ashwagandha? Ashwagandha is a small evergreen shrub that originates from parts of India, the Middle East and Africa. Its unusual name relates to the way it smells – ashwagandha roots smell like a horse, with ‘ashwa’ meaning horse.1 These tube-like roots are harvested, dried and ground down into a powder.2 The ashwagandha plant is renowned for being one of the most powerful herbs, which spans back thousands of years. As well as being an ancient herb, it’s also known for being an adaptogen - it contains a mix of amino acids, herbs and vitamins that can help the body manage stress. 3 Ashwagandha is frequently referred to as ‘Indian ginseng’ because of its rejuvenating properties, even though botanically, ginseng and ashwagandha aren’t connected to each other. 4 What is ashwagandha extract? Various parts of the ashwagandha plant are used for medicinal purposes, but it’s ashwagandha extract – which is an extract of the plant’s roots – that’s found in most supplements.5 More traditional Ayurvedic treatments use the entire dried root of the ashwagandha plant, which is turned into powder and usually steeped in milk. However, more modern supplements are ashwagandha extracts that are labelled as Withania Somnifera extract. Ashwagandha extracts are more refined than ashwagandha powder and can be created using water or chemicals.6 Summary The ashwagandha plant is one of the most powerful herbs. Various parts of the ashwagandha plant are used for medicinal purposes, with ashwagandha extract mainly being used in supplements.

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Raspberries: Nutrition Facts, Benefits

Raspberries are the edible fruit of a plant species in the rose family.

There are many types of raspberries — including black, purple and golden — but the red raspberry, or Rubus idaeus, is the most common.

Red raspberries are native to Europe and northern Asia and cultivated in temperate areas worldwide. Most US raspberries are grown in California, Washington and Oregon.

These sweet tart berries have a short shelf life and are harvested only during the summer and fall months. For these reasons, raspberries are best eaten shortly after purchasing.

This article explores the nutritional value and health benefits of raspberries.

Low-Calorie and Packed With Nutrients

Raspberries boast many nutrients despite being low in calories.

One cup (123 grams) of red raspberries contains.

• Calories: 64
• Carbs: 14.7 grams
• Fiber: 8 grams
• Protein: 1.5 grams
• Fat: 0.8 grams
• Vitamin C: 54% of the Reference Daily Intake (RDI)
• Manganese: 41% of the RDI
• Vitamin K: 12% of the RDI
• Vitamin E: 5% of the RDI
• B vitamins: 4–6% of the RDI
• Iron: 5% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 5% of the RDI
• Copper: 6% of the RDI

Raspberries are a great source of fiber, packing 8 grams per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, respectively.

They provide more than half of the RDI for vitamin C, a water-soluble nutrient essential for immune function and iron absorption (2Trusted Source).

Raspberries also contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc.

Potent Antioxidants May Reduce Disease Risk

Antioxidants are plant compounds that help your cells fight and recover from oxidative stress.

Oxidative stress is linked to a higher risk of cancer, diabetes, heart disease and other illnesses.

Raspberries are high in several potent antioxidant compounds, including vitamin C, quercetin and ellagic acid

pared to other berries, raspberries have a similar antioxidant content as strawberries, but only half as much as blackberries and a quarter as much as blueberries

A review of animal studies suggests that raspberries and raspberry extracts have anti-inflammatory and antioxidative effects that may reduce your risks of chronic diseases, such as heart disease, diabetes, obesity and cancer

High Fiber and Tannin Content May Benefit Blood Sugar Control

Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs.

One cup (123 grams) of raspberries has 14.7 grams of carbs and 8 grams of fiber, which means they have only 6.7 grams of net digestible carbs per serving.

Raspberries also are unlikely to raise blood sugar levels.

The glycemic index (GI) is a measure of how quickly a given food increases your blood sugar. Though the GI for raspberries has not been determined, most berries fall into the low-glycemic category.

Additionally, studies show that raspberries may lower blood sugar and improve insulin resistance.

In animal studies, mice fed freeze-dried red raspberries alongside a high-fat diet had lower blood sugar levels and less insulin resistance than the control group.

The raspberry-fed mice also demonstrated less evidence of fatty liver disease.

Furthermore, raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch.

By blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar.

May Have Cancer-Fighting Properties

Raspberries’ high levels of antioxidants may protect against cancer.

Berry extracts — including those of red raspberries — block the growth of and destroy cancer cells in test-tube studies on colon, prostate, breast and oral (mouth) cancer cells.

In one test-tube study, red raspberry extract was shown to kill up to 90% of stomach, colon and breast cancer cells.

Another test-tube study demonstrated that sanguiin H-6 — an antioxidant found in red raspberries — led to cell death in over 40% of ovarian cancer cells.

Animal studies with raspberries also observe protective effects against cancer.

In one 10-week study on mice with colitis, those fed a diet of 5% red raspberries had less inflammation and a lower risk of cancer than the control group.

In another study, red raspberry extract prevented the growth of liver cancers in mice. The risk of tumor development decreased with larger doses of raspberry extract.

Human studies are necessary before raspberries can be conclusively linked to cancer prevention or treatment.

Other Potential Health Benefits

Because raspberries are high in many nutrients and antioxidants, they may provide other health benefits as well.

May Improve Arthritis

Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis.

In one study, rats treated with red raspberry extract had a lower risk of arthritis than rats in the control group. Additionally, those that developed arthritis experienced less severe symptoms than the control rats.

In another study in rats, those given raspberry extract had less swelling and joint destruction than the control group.

Raspberries are believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain.

May Aid Weight Loss

One cup (123 grams) of raspberries has only 64 calories and 8 grams of fiber. What’s more, it’s made up of more than 85% water. This makes raspberries a filling, low-calorie food.

Additionally, their natural sweetness may help satisfy your sweet tooth.

The chemical substances naturally found in raspberries may also aid weight loss.

In one study, mice were fed a low-fat diet, a high-fat diet or a high-fat diet supplemented with one of eight berries, including raspberries. Mice in the raspberry group gained less weight than mice only on a high-fat diet (

Raspberry ketone supplements are widely promoted for weight loss. However, little research has been conducted on them.

In one animal study, mice fed a high-fat diet and given high doses of raspberry ketones gained less weight than mice in the control group.

The only human-based study on raspberry ketones and weight loss used a supplement containing several other substances, including caffeine, making it impossible to determine whether raspberry ketones were responsible for any positive effects.

While little evidence suggests that raspberry ketone supplements aid weight loss, eating whole, fresh raspberries may help you shed weight.

May Combat Aging

Raspberries are high in antioxidants, which can help reduce signs of aging by fighting free radicals in your body.

Antioxidants have been linked to longer lifespans in various animal models and show anti-aging effects in humans.

Raspberries are also high vitamin C, which is necessary for healthy skin. It may improve collagen production and reverse damage to skin caused by UV rays.

In one eight-week study, aging rats fed a diet with 1% or 2% raspberries showed improved motor functions, including balance and strength.

 

The Health Benefits of Apple Cider Vinegar

 For centuries, apple cider vinegar has been used as a home remedy to treat many health ailments, as well as a disinfectant and natural preservative. Today, it may be most well-known for its use for weight loss and blood sugar regulation, among other things.

Apple cider vinegar is produced during the fermentation of apple cider. During this process, the sugar in apples is fermented by yeast and/or bacteria added to the cider, which then turns it into alcohol and, finally, into vinegar. Many consume the vinegar itself, while others use apple cider vinegar capsules or gummies.

Health Benefits

Like other types of vinegar, the key component in apple cider vinegar is acetic acid. Apple cider vinegar also contains other substances such as lactic, citric, and malic acids, and bacteria.

Proponents claim that apple cider vinegar may boost your health in a variety of ways. Science backs up some of these claims.

Blood Sugar

The acetic acid in vinegar appears to block enzymes that help you digest starch, resulting in a smaller blood sugar response after starchy meals such as pasta or bread.

To incorporate apple cider vinegar in your meals, try adding a splash to salads, marinades, vinaigrettes, and sauces.

If you have diabetes or prediabetes, however, be sure to consult your doctor if you’re considering using amounts larger than those normally found in cooking. Vinegar can interact with diabetes medication, and it shouldn't be used by people with certain health conditions, like gastroparesis

Weight Loss

Proponents claim that consuming vinegar before or with a meal may have a satiating effect.

A 12-week study from Japan reported that people who had consumed up to 30 milliliters (roughly 6 teaspoons) of vinegar per day experienced a modest one- to two-pound reduction in body weight. Body mass index (BMI), waist circumference, triglycerides, and visceral fat were also slightly reduced.

People tend to consume greater than normal amounts of apple cider vinegar when using it for weight loss purposes, with some even taking it in supplement form..