Life can be long, it can be short too, but it can really be long sometimes. And in these moments where it seems to be never-ending, many dealing with depression and/or depression-like symptoms feel it even heavier than those who are not. It can look different from person to person, not everyone’s mental health journey is the same, but luckily there are treatment methods out there that can help break down the monotony.
5-HTP and SAMe are two “mood boosting” supplements that have been on the market for a while now. Each boasts about how they can produce more serotonin in the brain and regulate hormones respectively, but what do they look like when they’re compared together? Is one better than the other? Should you take 5-HTP over SAMe or vice-versa? We’ve decided to look into the match-up of 5-HTP vs. SAMe so you can definitively know what each can do for the body, what’s more effective, and where the best supplement option is for you.
- 5-HTP vs. SAMe: What exactly are they?
- What does 5-HTP and SAMe do in your body?
- Which supplement is more effective?
- A 5-HTP AND SAMe Supplement to consider
Dr. Emil knows that everyone’s body is different, what works for some, may not work for others. It’s all about finding the right balance for you. So keep that in mind as you read on about 5-HTP, SAMe, and its effects on the body.
5-HTP vs. SAMe: What exactly are they?
Before we compare the two in how they are the same, different, and which one might be more effective, we first need to learn what they actually are, so let’s dive into a mini science lesson shall we?
First up, 5-HTP:
- 5-HTP (5-hydroxytryptophan) serves as a precursor agent to the chemical we all know and strive for: serotonin. 5-HTP is made from tryptophan, an amino acid that is converted into serotonin and melatonin. This process happens in your brain and central nervous system. 5-hydroxytryptophan is made naturally in the body but can also be found through external sources like supplements and plants. Yup, you’ve read that right, there’s a plant called the Griffonia simplicifolia which is native to West Africa and Central Africa where its seeds can be harvested for 5-HTP.
Next, SAMe:
- SAMe (S-adenosyl-L-methionine) is also a chemical that is found naturally in the body. It is made from methionine, which is an amino acid that’s found in protein-heavy foods like ground turkey, beef, tuna, Brazil nuts, eggs, and cheese; and adenosine triphosphate (ATP) which is a molecule where energy is carried to power certain cell functions. SAMe “helps produce and regulate hormones and maintain cell membranes.”
What does 5-HTP and SAMe do for the body?
Now that we know the science, let's get into what 5-HTP and SAMe can do for the body.
5-HTP:
5-HTP is a key process point of making both melatonin and serotonin, and those two things are hugely essential to our bodily functions.
Serotonin is a neurotransmitter that regulates so much of our body and mind’s functions like our mood, behavior, digestive system, bone health, blood clotting, and sexual health. While melatonin is then converted from serotonin, (it’s like a Russian doll situation here), and that helps regulate our circadian rhythms (the thing that helps us sleep and wake up).
So as you can see serotonin truly is the “it girl,” as it’s hugely important to our regular day-to-days; it only makes sense that we need/want to find ways to increase the production of it if we are low.
So would taking 5-HTP supplements help with depression symptoms? At the moment there isn’t a whole lot of conclusive evidence on whether taking these supplements is a guaranteed effective solution to treating said symptoms, there have been more than a couple studies that show "moderate improvement” in those areas. This makes sense as some researchers have said there is a direct correlation between the depression and serotonin and through increasing your serotonin levels your symptoms of depression will subside, while others report conflicted findings, it seems to be a mixed bag of research.
But we know that serotonin isn’t just only about “happy go-lucky” feelings, it also has a lot to do with other bodily processes, which means that taking a 5-HTP supplement can help in other ways like:
- Weight Loss: 5-HTP has been linked to suppressing those hormones that make you extra-hungry even though you just ate not too long ago. It increases that “feeling of fullness” to extend longer past meal-time so your “over-eating” habits could potentially be curved.
- Fibromyalgia Effects: The disease that causes widespread muscle pain, brain fog, and more “affects approximately 2 percent of the U.S. population or about 5 million people.” There have been studies shown that this disease can be linked to low levels of serotonin, which means taking a supplement that can directly increase your serotonin levels can be potentially really helpful for a disease such as fibromyalgia.
SAMe:
S-adenosyl-L-methionine was actually discovered not too long ago, it was identified in 1952 when scientists were looking into possible treatments for depression. Although that was the initial root, and there have been some studies shown for positive impacts regarding taking SAMe supplements to help with depression symptoms, not enough clinical trials and studies have been done to say for 100% certain it’s an effective treatment.
What has been recorded to have been improved when taking SAMe supplements is arthritis symptoms, because when trials were done to use SAMe as a method to treat depression, “some of the participants who also had osteoarthritis said their joint symptoms improved when they took SAMe.” When compared with taking other nonsteroidal anti-inflammatory drugs, SAMe produced fewer side effects, but there hasn’t been a huge number of case studies done here either so it’s not a guaranteed “fix” to arthritic symptoms as of yet.
Another recorded note when looking at the chemical and its effects on the body linked decreased levels of SAMe with development of certain liver diseases, though, and this is obviously the trend here, not enough evidence supports whether taking SAMe supplements or directly increasing levels through injection can be correlated as an effective treatment.
Which supplement is more effective?
We have our opponents stat cards and we can begin to look at the 5-HTP and SAMe match properly now and decide which supplement is more effective.
It all comes down to what you are wanting to target in your body.
For those looking to potentially boost their mood:
- 5-HTP has more recorded evidence regarding its “mood boosting” effects and would be our recommended pick should you be looking to introduce one of these two supplements into your diet.
For those looking for joint pain relief:
- SAMe is better suited for this effect as it is more directly correlated to a number of studies done regarding fibromyalgia and arthritis.
When/How should I take 5-HTP and/or SAMe?
- We recommend taking 5-HTP in the morning on an empty stomach to maximize the “mood boosting” effects- (though if you develop stomach issues, it can be taken with a meal) for maximum absorption. It can be taken at night before bed to help those with a restless night’s sleep.
SAMe should also be taken in the morning thirty minutes before a meal to see the most benefits.
Can you take 5-HTP and SAMe together?
- Yes you can take it together, it may even increase the chances of you seeing the intended benefits, but we recommend doing it safely as there is the chance of serotonin syndrome which is when you can get too much serotonin. Since 5-HTP and SAMe are linked in this way there have been reports of “a possible risk of inducing symptoms of mania.” We recommend talking to your healthcare provider before introducing these two into your system.
In fact, it is important for anyone who’s considering taking any kind of supplement or vitamin, not just 5-HTP and/or SAMe, to talk to your doctor or a trusted healthcare professional. Even more so if you are already taking a medication that could directly influence said supplement. By consulting a professional they can take in account current or future blood tests and give you the best advice on dosages tailored to your specific needs.
A 5-HTP AND SAMe Supplement to Consider
Dr. Emil Nutrition has three 5-HTP supplements to choose from, but the first one we’re recommending is the Elite 5-HTP Plus which has 60 capsules for a 30-day supply. The reason we’re highlighting this one is because the formula combines 5HTP, Magnesium, Kava Root, and SAMe all in one supplement. Paired with Magnesium which is a mineral known for its relaxation properties, Kava Root known for its calming effects, and SAMe, which you’ve just learned all about, and Vitamin B6 (Pyridoxine) which supports mental clarity and focus, you can explore all of the benefits derived from not just 5-HTP and SAMe but other qualifiers as well.
If you’ve dabbled in SAMe before and are just looking for 5-HTP, or think 5-HTP is better for you, then we’d recommend Dr. Emil’s:
- 200MG 5-HTP PLUS which has 60 capsules for a 30-day supply, (recommended to take twice daily for thirty days, or you can choose their 200MG 5-HTP PLUS - 60 Day Supply that has 120 capsules). We will say that it is paired great if you have additional serotonin synthesizers like SAMe and L Tryptophan, but does work well on its own. It is co-factored with a high dosage of B6 that will help improve the intended results of 5-HTP.
Why Us: Dr. Emil Nutrition has been featured in acclaimed news and health publications organizations like CNN, The Guardian, and Men’s Health, and has had countless testimonials backing the quality of his products. Using his both medicine and Sports + Exercise Science degrees, his knowledge has led him to create a space that makes holistic health and happiness accessible for not just select persons, but everyone. With a range of supplements covering anything from a good night's sleep, to energy and cognitive boosts, and immune support, you’ll be able to rely on his online stores and major retailers like CVS to get you what you need.
5-HTP vs. SAMe
Although the two might be different and some folks on forums might argue for one over the other, at the end of the day it seems like 5-HTP and SAMe were better working together after all.
Through supplements like the Elite 5-HTP Plus which takes the powers of 5-HTP and SAMe together, you can potentially see a huge difference in your mood, sleep, and joint pain relief.
Depending on what benefits you’re looking for, each have their own positives and negatives, as long as you talk to your doctor about your desire to introduce one or both of these supplements into your diet.
