Christmas party without stage fright – relax through December with 5-HTP

Oh, Christmas tree, oh, Christmas tree ... how moist are your hands? As soon as the first fairy lights start to twinkle and the mulled wine steams in the cups, many people's hearts begin to race. December is here! The time for big appearances, short speeches, and dreaded small talk at the buffet.

Whether it's a speech at a company dinner, a nativity play at daycare, or a quick chat with the whole family gathered together – you want to shine, but inside you feel more like a nervous reindeer in the spotlight. Stage fright is in full swing. But before nervousness hijacks all the festive cheer, let's take a look at a fascinating building block in our bodies: 5-HTP.

Below, you can find out what this exciting molecule is all about, how it works as a direct precursor to our “happiness hormone” serotonin, and how it can help you enjoy a more relaxed holiday season.

Not just letters: 5-HTP decoded

Admittedly, 5-HTP doesn't exactly sound like a cozy fire and the smell of cinnamon. It sounds more like something you would find in a laboratory than on a festively laid table. But behind the abbreviation lies a natural molecule with an exciting history: 5-hydroxytryptophan, an amino acid that our body produces itself and which is closely linked to the neurotransmitter serotonin [1].

5-HTP is produced from L-tryptophan, which we absorb through food such as oatmeal, bananas, or poultry. In the body, it is then converted into serotonin, which plays an important role in mood, concentration, and balance [2]. In dietary supplements, 5-HTP usually comes from the seeds of the African black bean (Griffonia simplicifolia) [3]. It may sound like science, but it is basically a little piece of biochemistry that shows how finely our inner balance is connected to everyday life.

How 5-HTP strengthens our balance

Once 5-HTP is in circulation, it helps our nervous system respond harmoniously to stimuli [4]. It acts as a mediator between the areas that make us active and those that are responsible for relaxation. This allows signals in the brain to be transmitted more evenly, inner tension to ease, mood to remain more stable, and a feeling of balance to develop [5].

During periods of high stress, lack of sleep, or little daylight, this balance can become more sensitive. This is when the role of 5-HTP becomes particularly clear: it supports natural communication between the nervous and endocrine systems, enabling us to process sensory overload more effectively and cushion mood swings [1]. This creates the stability that carries us through hectic days. Not a false sense of calm, but a feeling of inner balance.

Why 5-HTP is particularly exciting in winter

Have you ever wondered why the mood in winter is sometimes a little flat? When daylight decreases, serotonin production in the body also slows down [6]. It is no coincidence that fatigue and listlessness become noticeable precisely when the sun takes a break. 5-HTP comes into focus during this time because, as a natural precursor to serotonin, it is part of these delicate processes. Combined with fresh air, exercise, and small moments to take a deep breath, it can create a feeling that makes winter seem calmer, clearer, and a little more serene.

Your December kit: 5 routines to combat inner turmoil

December can be overwhelming: long days, short tempers, lots of impressions. Between appointments, preparations, and last-minute projects, there is hardly any time to sort through your thoughts. This is when it is particularly worthwhile to cultivate small rituals in your everyday life that bring structure and calm. No effort, no big plans, just conscious moments that relieve the nervous system and clear the mind.

Our 5 routines for the festive season:

1. Breathe systematically: Inhale for four seconds, hold for four seconds, exhale for six seconds. This simple exercise calms your heart rate and thoughts and acts like a little mental reset button.
2. Get your body moving: Take a short walk around the block, loosen your shoulders, or consciously open and close your hands. These mini movements release tension and bring you back to the here and now.
3. A glass of water in between: It's easy to forget to drink during the cold season. Adequate hydration supports concentration and ensures that fatigue doesn't get the upper hand in the first place.
4. Choose a quiet place: A spot by the window, the kitchen after work, or a quick moment on the balcony: the main thing is that it's a place that belongs only to you and where you can switch off for a moment.
5. A little preparation, a big impact: Writing down two sentences you want to say before a speech or presentation will make you feel more confident. This creates inner order and reduces the pressure to do everything right spontaneously.

These little routines are not magic formulas, but practical reminders that balance is not something rigid. They show that calmness is not a coincidence, but the result of conscious moments, even in the middle of December.

What you should know about taking it

5-HTP is available in various dosages and is usually offered in capsule form. When choosing a product, look for transparent information about its origin and composition to ensure that it is of high quality. Anyone taking medication that affects serotonin levels should seek medical advice in advance [7]. This is particularly important because combining it with certain medications, such as antidepressants, can increase the risk of serotonin syndrome, a condition in which too much serotonin accumulates in the body [8]. Caution is also advised during pregnancy and breastfeeding, as there is limited evidence on this to date [9].

At the beginning, some people may experience mild sensitivity, such as slight nausea or inner restlessness [10]. Such reactions are usually temporary. Those who increase the dosage slowly and pay attention to how their body feels will usually quickly find a routine that fits comfortably and pleasantly into their everyday life.

Small strength, great serenity – what remains

At the end of the year, it's okay to find inner peace. 5-HTP stands for those little moments when body and mind come back into harmony. Those who take the time to breathe deeply and let go of the hustle and bustle for a moment often feel that peace is not a coincidence, but a decision. Perhaps that is the most beautiful form of balance during the Christmas season.

Curious about other topics? Then take a look at our magazine:

• Vitamin B6 – it regulates so much!
• Mastering the time change with ease: How L-tryptophan helps your internal clock stay on track
• Sleep better in winter with magnesium – How to support healthy sleep
• Winter cabbage, vitamin C, and iron – your natural allies for the cold season

FAQ – Frequently asked questions

How quickly will I notice changes after taking it?

There is no general answer to this question, as every body reacts differently. In some studies, initial changes were seen within a few weeks, in others only after around eight weeks of regular use [11, 12]. Continuous use and careful attention to your own well-being are crucial, as 5-HTP is part of long-term metabolic processes.

Is 5-HTP recommended for children?

The use of 5-HTP is not recommended without restriction for children and adolescents, as its safety has not yet been fully established [13]. As a general rule, dietary supplements containing 5-HTP are designed for adults and should only be used by minors after consulting a doctor.

How can you tell if a product is of high quality?

A good 5-HTP product should be free of artificial additives and ideally come from verified sources. Transparent manufacturers provide information on origin, purity, and laboratory analyses.

How much 5-HTP should I take?

The appropriate amount can vary from person to person. Studies have mostly examined daily doses between 50 mg and 300 mg, spread over one or two daily intakes [14]. It is important to start with a low dose and observe your body's reaction. It is best to follow the instructions on the product packaging or seek professional advice in advance.

What is the difference between serotonin and melatonin?

Serotonin and melatonin are closely related, but they perform different tasks in the body. Serotonin is a neurotransmitter that influences mood, concentration, and inner balance. Melatonin, on the other hand, is produced from serotonin and is mainly formed in the evening hours when it gets dark. It supports the natural day-night rhythm and signals to the body that it is time to rest [15].

Sources
[1] https://pubmed.ncbi.nlm.nih.gov/9727088
[2] https://my.clevelandclinic.org/serotonin
[3] https://www.mskcc.org/5-htp-01
[4] https://altmedrev.com/v3-4-271
[5] https://pubmed.ncbi.nlm.nih.gov/3312397
[6] https://pubmed.ncbi.nlm.nih.gov/12480364
[7] https://www.healthline.com/5-htp-side-effects-dangers
[8] https://pmc.ncbi.nlm.nih.gov/PMC5580516
[9] https://www.webmd.com/5-htp
[10] https://pmc.ncbi.nlm.nih.gov/PMC5728156
[11] https://pubmed.ncbi.nlm.nih.gov/21178946
[12] https://pmc.ncbi.nlm.nih.gov/PMC5578880
[13] https://www.ebsco.com/5-htp-dietary-supplement
[14] https://www.tuasaude.com/5htp-hydroxytryptophan
[15] https://www.mdpi.com/273