Griffonia: how long does it take to take effect?

What is the Griffonia simplicifolia plant, and what are its benefits?

A historic natural remedy for the nervous system

Griffonia simplicifolia is a climbing plant native to West Africa, widely used in traditional medicine for its supposed effects on the central nervous system and mood regulation (1-2).

It is mainly the seeds that are consumed, prepared in various forms including decoctions, infusions, and now, frequently, as food supplements (such as 5-HTP) (3-4).

The benefits of 5-HTP on mood

Griffonia seeds contain a special amino acid, 5-hydroxytryptophan (5-HTP).

This compound, also created naturally by the human body, is a precursor of serotonin, the neurotransmitter associated with emotional balance and involved in regulating mood and stress. Serotonin is also commonly referred to as the 'happy hormone'.

Research has shown that when serotonin levels in the body are too low, several regions of the brain become less regulated, which can trigger impulsive or even aggressive behaviour, low mood or sadness.

In other words, taking griffonia increases the presence of 5-HTP (the direct precursor of serotonin) in the body, helping to support emotional balance and well-being.

5-HTP could also have a positive effect on levels of brain-derived neurotrophic factor (BDNF), a protein involved in the survival of neurons. The levels of this protein are generally reduced in cases of depression.

How long does it take to see the first effects of griffonia?

Time needed to observe the increase in serotonin

Several studies have shown that the administration of 5-HTP, whether or not via a supplement of griffonia, rapidly produces objectively measurable effects: serotonin concentration in the blood and brain increases, with a maximum peak one hour later (5).

In fact, after ingestion, 5-HTP is rapidly converted into serotonin in the gastric mucosa, kidneys, liver or small intestine.

Crucially, a small proportion of 5-HTP also crosses the blood-brain barrier (BBB) into the brain (6-7), where it is in turn converted into serotonin.

It is this ability to cross the brain's borders that makes the 5-HTP molecule so interesting, as the serotonin produced in other areas of the body cannot cross the BBB and therefore cannot reach the brain to directly influence its functions.

Because of its rapid effects, it is generally recommended to take griffonia supplements after 5pm to avoid feeling drowsy during the day.

How long does it take to feel the effects of griffonia on mood?

Be aware, however, that the almost immediate effects on circulating serotonin levels do not significantly relieve symptoms associated with mood disorders. For that, you need to wait several weeks.

The results of scientific studies into the efficacy of 5-HTP have been evaluated after 2 to 3 weeks of daily intake (8-9): this is probably the time needed to influence brain neurochemistry.

The intensity of the effects: the concentration of 5-HTP can change everything

Since the most active molecule in griffonia is 5-HTP, we need to pay close attention to its actual concentration and quantity in natural supplements.

Some of them are said to be 'normalised' or 'standardised' in 5-HTP: this means that the 5-HTP content is guaranteed by the manufacturer.

This standardisation, expressed as a percentage of active molecules, is essential for estimating the quality of the product and therefore maximising its effects.

Some supplements boast an excellent 98% 5-HTP content (e.g. SuperSmart's 5-HTP supplement, extracted from Griffonia simplicifolia).

Finally, taking the capsules every day should guarantee an intake of between 50 and 100 mg of 5-HTP, in line with the quantities assessed in research studies.

Taking Griffonia: a few precautions to make the most of its benefits

Given the many possible dangers and interactions with 5-HTP (St John's Wort, natural antidepressants, certain analgesics, etc.), it is recommended that you take this supplement under the supervision of a health professional.

It is totally contraindicated for pregnant and breastfeeding women, and for people suffering from scleroderma or Down's syndrome.

An alternative source of 5-HTP: tryptophan

The body is also capable of manufacturing 5-HTP from the amino acid tryptophan.

We therefore recommend eating enough tryptophan (found in nuts, brown rice, animal products, chocolate, etc.) to encourage optimal natural synthesis of 5-HTP in the brain.

So it's no coincidence that tryptophan supplements (such as L-Tryptophan) are also often recommended for people with mood disorders.