BENEFITS OF GRIFFONIA
✓ Reduces stress and fights depression
✓ Restores and improves sleep
✓ Relieves migraines
✓ Relieves fibromyalgia pain
✓ Regulates appetite
What is griffonia?
Native to West and Central Africa, griffonia is a climbing plant belonging to the Fabaceae or legume family – like kudzu. While there are four different varieties of griffonia, it is griffonia simplicifolia (also called Bandeiraea simplicifolia Benth) that has the most beneficial properties and that we are focusing on here.
Griffonia grows mainly in humid tropical forests and savannas of Ghana, Gabon, Côte d’Ivoire and Togo. It takes the form of a vine which, by winding around trees, can reach up to 3 m in height. In winter, after producing green flowers, it is adorned with black pods each containing between three and seven seeds.
For more than 3,000 years, griffonia has been an integral part of African traditional medicine. All parts of the plant are edible. People chew the stems and roots like chewing sticks to promote nervous and physical balance. It is also used in cooking for its richness in protein.
From the 1980s, griffonia made its grand appearance in Europe. Scientists highlight its main active ingredient, the amino acid 5-HTP (5-Hydroxytryptophan), present in large quantities in its seeds.
5-HTP is a natural precursor to serotonin, the happiness hormone, and plays an essential role in the nervous system. Griffonia seeds are also found to be rich in minerals, vitamins, and antioxidants.
Today, griffonia is used as a dietary supplement (tablets, capsules, powder, or mother tincture) to combat stress, depression, migraines, and sleep disorders. It also shows potential for weight loss and for relieving fibromyalgia pain.
Nutritional composition
- Acides aminés
- Acides gras insaturés : acide linoléique, acide oléique
- Acides gras saturés : acide stéarique, acide palmitique
- Composés actifs : acide aminé 5-HTP (5-Hydroxytryptophane), alcaloïdes, griffonine, rhodamine, isolectine B4
- Antioxydants
- Vitamines
- Sels minéraux
- Protéines
- Glucides
Benefits
🙏 Reduces stress and fights depression
Also called oxitriptan, 5-HTP contained in griffonia seeds is synthesized in the body from tryptophan, an essential amino acid. Initially dissolved in the liver, 5-HTP gradually moves to the brain via the bloodstream.
5-HTP is a natural precursor to serotonin, also known as the happiness hormone. After crossing the blood-brain barrier, 5-HTP is converted into serotonin by the action of the enzyme tryptophan hydroxylase.
Serotonin contributes to nervous system balance and influences cortisol levels, the stress hormone. Because it is converted into ” happy hormone “, the 5-HTP from griffonia is therefore useful for calming the nervous system, combating stress and anxiety, depression, nervousness and panic.
In this respect it has properties similar to cocoa, ashwagandha, rhodiola or ginkgo biloba.
In this study from Jagiellonian University Medical College, scientists listed the plants of interest for the prevention and treatment of depression. Because of its 5-HTP content, griffonia is naturally among them, alongside rhodiola, St. John’s wort or panax ginseng.
🌝 Restores and improves sleep
The 5-HTP from griffonia is not only involved in mood regulation: it also acts on sleep by restoring the body’s biological clock.
Thus, griffonia is recommended to regain deep, restorative sleep over the long term. It reduces the time to fall asleep (that is, the transition phase between wakefulness and sleep), improves sleep quality and duration, and reduces insomnia and nighttime anxiety.
If griffonia is so effective, it’s because it acts on serotonin, which is involved in regulating sleep, but also on another major hormone of the body: melatonin. Also called the “sleep hormone”, it is secreted by the pineal gland (located in the brain) in the evening and at night.
Furthermore, 5-HTP increases the body’s production of melatonin, thus playing a beneficial role in regulating sleep cycles and the onset of sleep.
This scientific article reveals that the administration of 5-HTP has been shown to be effective in the treatment of insomnia.
💆♂️ Relieves migraines
Several studies have demonstrated the anti-migraine action of griffonia. Once again, the plant owes its effect to the 5-HTP it contains.
Insufficient production of serotonin by the body can cause migraines. By regulating serotonin production, griffonia’s 5-HTP reduces the intensity and duration of headaches.
In this respect, it is useful to combine griffonia with ginkgo biloba, which, by increasing cerebral blood flow, also helps relieve migraines.
In this study conducted on 180 migraine patients, 5-HTP proved almost as effective as methysergide (a drug used in the management of migraines) in preventing attacks.
💆♀️ Relieves fibromyalgia pain
Griffonia’s effect on fibromyalgia pain (muscle and joint pain, stiffness…) is often overlooked.
People with fibromyalgia generally have low serotonin levels. That’s why antidepressants are commonly prescribed in this case due to their action on this neurotransmitter.
By increasing serotonin production, griffonia can help relieve the symptoms of fibromyalgia, both psychological and physical.
In this study from the L. Sacco Hospital in Milan, conducted on 50 patients with fibromyalgia, all symptoms studied were significantly improved by treatment with 5-HTP.
🍽 Regulates appetite
Griffonia does not act as an appetite suppressant; it is an appetite regulator. Thanks to its beneficial action on the nervous system, griffonia’s 5-HTP relieves cravings and psychological dependence. These symptoms often occur in cases of obesity and eating disorders such as bulimia.
Because it regulates appetite, griffonia can therefore help with weight loss.
This study from the University of La Sapienza in Rome, conducted on patients suffering from obesity, shows that taking 5-HTP resulted in significant weight loss.
How to consume griffonia?
Consume the seeds
In herbal medicine, all parts of griffonia simplicifolia are of interest. The root, leaves, bark, flowers and even the stem are rich in active compounds. But it is in the seeds of griffonia that the highest concentration of 5-HTP is found: up to 15% !
That’s why it’s better to favor products made from the seeds of griffonia to fully enjoy the plant’s benefits.
Why choose organic griffonia ?
As with most plants and superfoods, it is always preferable to choose a plant from organic farming.
This guarantees the absence of residues of chemical pesticides or herbicides in the finished product. Organic labels also prohibit the ionization (or irradiation) of plants.
Griffonia dietary supplements are easily found in pharmacies, in health food stores or dietetic stores and online.
In tablet form
Griffonia tablets or capsules contain powder obtained after drying and grinding the seeds. It is the most common and easiest form to take.
To get the maximum benefits from griffonia, check the percentage of active ingredients contained in the product. Tablets or capsules should be standardized to at least 15% 5-HTP.
In powder form
Pure griffonia powder is more difficult to find than tablets or capsules. It is most often mixed into a liquid: water, fruit juice, plant-based milk…
But griffonia powder is generally less concentrated in 5-HTP.
As a mother tincture
Griffonia mother tincture is obtained by hydro-alcoholic maceration not from the seeds but from the whole plant.
It is a form concentrated in 5-HTP and easy to administer, but it has the drawback of containing a lot of alcohol.
Griffonia and rhodiola
Griffonia shows excellent synergy with rhodiola (Rhodiola rosea). Also called “golden root”, this plant is adaptogenic and is a powerful natural antidepressant.
It helps the body overcome stress and its symptoms, reduces fatigue, and rebalances the nervous system. Like griffonia, rhodiola also affects serotonin.
The griffonia/rhodiola combination is therefore ideal for enhancing the beneficial effects of griffonia and restoring mental well-being.
Furthermore, taking vitamin B6 strengthens the effect of griffonia and contributes to the proper functioning of the nervous system.
Dosage
⚖️The recommended dosage of griffonia varies between 500 and 1200 mg per day. Of course, it should be adjusted according to your needs and the product’s 5-HTP content.
⏳To fully benefit from griffonia’s effects on sleep, doses should be taken at the end of the day, 2 hours before bedtime. If not, split the doses into 3 times throughout the day.
⏳Griffonia can also be taken as a 1- to 3-month course to act deeply on depression and its symptoms. Every 2 weeks, stop taking it for a few days before resuming the course.
It is always advisable to consult a doctor before starting a griffonia course.
💊In tablets : up to 3 per day for 400 mg tablets or capsules
🥄In powder : 1 level teaspoon per day (about 1 g)
🧪In mother tincture : 25 drops, 3 times per day
Contraindications and side effects
Griffonia consumption has certain contraindications. Therefore, it is not recommended for the following individuals :
- Par mesure de précaution, les jeunes enfants, les femmes enceintes ou allaitantes doivent éviter d’en consommer.
- En cas de contraception hormonale, il est préférable de demander l’avis d’un médecin avant de prendre du griffonia.
- La consommation de griffonia est contre-indiquée aux personnes épileptiques, sous antidépresseurs ou autre traitement médicamenteux contre le stress, l’anxiété ou la dépression.
Griffonia is a plant with rare and mild side effects, which has the advantage of not causing dependence. The adverse effects most often reported are the following :
- Troubles intestinaux.
- Nausées.
- Somnolence.
- Perte d’appétit.
To avoid these side effects, it is important to start with small doses to give the body time to adjust. If no symptoms occur, increase the doses gradually.
History, cultivation and market
Griffonia is an African medicinal plant, consumed by both people and livestock. All parts are used: leaves, branches, sap, seeds…
The smallest branches of griffonia, for example, are chewed to strengthen the gums. The leaves are applied to the skin to treat burns and wounds.
Griffonia leaves are also used as fodder for animals. They are given to goats and cows to chew to strengthen their health and improve reproduction. In the savannah, griffonia plants are a favorite of grazing animals.
Report by Julia Perez and Charlotte Jean
Sources and scientific studies
Muszyńska B, Łojewski M, Rojowski J, Opoka W, Sułkowska-Ziaja K, 2015. Products of relevance in the prevention and supportive treatment of depression.
Birdsall TC, 1998. 5-Hydroxytryptophan: a clinically effective serotonin precursor.
Titus F, Dávalos A, Alom J, Codina A, 1986. 5-Hydroxytryptophan versus methysergide in the prophylaxis of migraine. Randomized clinical trial.
Caruso I, Sarzi Puttini P, Cazzola M, Azzolini V, 1990. Double-blind study of 5-hydroxytryptophan versus placebo in the treatment of primary fibromyalgia syndrome.
Cangiano C, Ceci F, Cascino A, Del Ben M, Laviano A, Muscaritoli M, Antonucci F, Rossi-Fanelli F, 1992. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan.
