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Trudy Scott

Phenibut for anxiety and insomnia: FDA warns 3 companies to cease distribution of their products

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Earlier this week, on April 16, 2019, the FDA issued warning letters to 3 companies have products that are marketed as dietary supplements with a label saying they contain Phenibut. These companies have been told to stop distribution of the current products and to let the FDA know within 15 days what they plan to do to be compliant with the law.

Quite frankly, I’m surprised it’s taken this long, and I actually agree with the decision. However, there are some major problems that are being overlooked with a decision like this, such as the dire consequences for susceptible individuals currently tapering from Phenibut or needing to do a slow taper once they no longer have access to Phenibut (more on that below).

The good news is that GABA, when used correctly i.e. used sublingually as part of a trial process to find the ideal amount for each person, is as effective and with none of the dependence and withdrawal issues.

Here is the announcement on the FDA site:

Phenibut has been found in products labeled as dietary supplements, sometimes marketed for uses such as a sleep aid. Phenibut does not meet the definition of a dietary ingredient Under the Federal Food, Drug, and Cosmetic Act (FD&C Act). Products labeled as dietary supplements that list phenibut as a dietary ingredient are misbranded.

Phenibut is also known as:

  • fenibut
  • phenigam
  • PhGaba
  • Phenigamma
  • Phenygam
  • 4-Amino-3-phenylbutanoic acid
  • β-(aminomethyl)benzenepropanoic acid
  • beta-(Aminomethyl)hydrocinnamic acid
  • β-phenyl-γ-aminobutyric acid

The companies have 15 business days from the date of receipt of the letter to communicate to the agency the specific steps they will take to bring their products into compliance with the law. The warning letters also caution the companies that the FDA may take enforcement action without further notice if they do not immediately cease distribution of the products.

A reaffirmed commitment to traditional advisory and enforcement actions, such as warning letters, in combination with the newly launched rapid-response tool, the Dietary Supplement Ingredient Advisory List, are integral parts of the FDA’s overall effort to strengthen the agency’s regulation and oversight of dietary supplements. We continue to look for ways to modernize our approach to protecting consumers from misbranded, unsafe, or otherwise unlawful dietary supplements.

I have always been very open with my warnings and have never recommended Phenibut because of the dependence issues and the fact that withdrawal can be similar to benzodiazepines. I blogged about my concerns back in 2016: Why I recommend GABA for anxiety instead of Phenibut

Here are a few highlights from this blog:

  • I have concerns with Phenibut and I don’t feel anyone should be using it
  • It is widely used in Russia as a prescription medication for anxiety, tension, fear, to improve sleep, pre- or post-operatively, depression, post-traumatic stress, stuttering and vestibular disorders
  • It’s available over-the-counter and as a supplement in the USA and the UK. It’s no longer available in Australia as a supplement
  • It’s very effective for anxiety and insomnia and this is why anxious individuals really love it and many practitioners recommend it before they start to see problems
  • One of the reasons Phenibut seems to work so well is because it is so similar to benzodiazepines.
  • The adverse effects can be similar to those experienced with benzos. This case study is one of many that report physical dependence can develop, including tolerance and withdrawal

Here are a few more recent case studies, reviews and papers on Phenibut:

Over the last several years, multiple case reports have highlighted phenibut’s potential to produce the conditions of physical dependence, withdrawal, and addiction. In cases involving intoxication, patients have presented with a varying degree of mental status changes, from being minimally responsive to manifesting symptoms of an agitated delirium. Phenibut is a potent psychoactive substance with GABAB agonist properties, which is emerging as a drug of misuse through growing internet sales. Its marketing as a “dietary supplement” is inaccurate and misleading, given its pharmacological profile and ability to induce the physiological changes associated with withdrawal and physical dependence

I see no reason to use a product like Phenibut given the potential to cause harm and because GABA (when used correctly i.e. used sublingually as part of a trial process to find the ideal amount for each person) is as effective and with none of the dependence and withdrawal issues.

Phenibut: initially very promising results and then rebound anxiety, panic and insomnia

I’d like to share a story from someone in my community who posted on the 2016 blog above. He shared this about the addictive aspects he observed when he used a Phenibut product called GABA Wave, saying his initial reaction was very positive and quite extreme compared to his previous trials of GABA:

The initial response in the first couple of weeks was great, especially a couple of hours after taking it. The effects were a marked elevation in mood to the point of euphoria, enhanced appreciation for music, improved focus and cognition initially (but that became memory difficulty), marked relief of anxiety, increased motivation, renewed interest in things, being more talkative, a significant calming/relaxation effect, generally a deep and great night’s sleep the night of the morning it is taken.

He then shares how this changed after a few weeks with rebound insomnia, panic and anxiety, and other adverse symptoms:

However, after a few weeks it was the reaction on the following day of taking it that kicked me in the butt, literally. On the following day I began to feel very low, groggy and spaced out, almost like a hangover and then during the following night I began having brutal insomnia – a complete turn-around from the night before. A kind of rebound response. I imagine that’s when the tolerance and addiction begins to develop because one craves the next dose to provide the good night’s sleep after the bad sleep on the second night. Other side effects included mood swings, irritability, rebound anxiety, panic, loss of short-term memory, total and utter loss of any form of libido and constipation!

He shared that his diet and self-care are excellent, but he is dealing with and working past emotional and psychological traumas – and this may make him more susceptible to the adverse effects.

And this is one of the problems with Phenibut – you’ll hear excellent initial reports and for some people this continues. Not everyone is adversely affected but you just don’t know in advance if you will be someone who is adversely affected or just how badly you’ll be affected.

Merry has had very severe ongoing adverse effects from Phenibut.

Merry Citoli shares her warnings about benzodiazepine, lunesta and Phenibut withdrawal

Merry Citoli shares her warnings about benzodiazepine, lunesta and Phenibut withdrawal. Lunesta and then Phenibut were recommended to help her taper from the benzodiazepine she was prescribed for perimenopausal anxiety. At the time of this recording, she had tapered off the benzo and lunesta, but was having great difficulties tapering off Phenibut – almost as bad as her benzo taper.

You can learn more about Merry on Follow Your Bliss. She shares how cathartic it is to share her story and the desire to help stop others going through what she has been through. I’d like to acknowledge Merry for doing this (and all of you for sharing your stories and posting encouraging messages here on the blog for each other).

I’d also like to give a shout out to the Benzodiazepine Information Coalition who is doing amazing advocacy and educational work about these awful medications.

The comments in my 2016 blog: Why I recommend GABA for anxiety instead of Phenibut are worth a read if this affects you. You’ll see there are some very different thoughts on Phenibut safety and folks saying GABA won’t work. This is typical of what you can expect to hear elsewhere online.

I don’t have all the answers

I know many Phenibut users are going to be very concerned about this and we’ll be dealing with many withdrawal issues and folks looking for an alternative. I recognize that this is not going to be easy if there is no Phenibut available for tapering. There are also very serious concerns for those who can’t go cold-turkey off Phenibut and won’t have the time to taper. Abrupt discontinuation of Phenibut may result in withdrawal which can be severe and require hospitalization.

What I don’t know:

  • if other companies and products will be targeted too?
  • if Phenibut will be made available as prescription in some form or another?
  • what resources are in place or going to be put in place for individuals who are in the process for trying to taper from Phenibut right now (or if there is even the awareness that this is an issue and very needed? For people like Merry, cold-turkeying off Phenibut could be life-threatening)
  • what advocacy groups and benzo support groups know and what advice do they have?
  • what my colleagues know and are planning to do?
  • why so many practitioners recommended it and why so many companies made it available as a supplement, given the research/case studies and the issues so many individuals report?
  • if there will be a place to submit concerns and complaints?

What I do know – GABA and the foundations

Give GABA serious consideration for safe and comfortable tapering (assuming there is enough Phenibut to do slow tapers) and for ongoing support of the low GABA symptoms of physical anxiety and tension.

It’s really best that you work with your practitioner. As with a benzodiazepine, before starting a Phenibut taper, I’ve always found it’s best to get nutritionally stable as possible first and address all root causes of anxiety before starting to taper and then tapering Phenibut very very very slowly. For some folks it’s just very uncomfortable for a few weeks and for others it’s a long-term ordeal.

I use GABA sublingually after an initial trial to find the ideal amount for each person. I have found that for both a benzo and Phenibut taper, very very tiny amounts (like a pinch or dab) will be enough for some folks.

Other nutrients are used based on each person’s need – such as theanine, tryptophan, melatonin, niacinamide, zinc and vitamin B6 and others. Light therapy, exercise, yoga, meditation, getting out in nature and essential oils like lavender, citrus and jasmine are also wonderful to incorporate. Of course, diet, blood sugar control and gut health are the foundation.

These are various GABA products I use. You can find some examples on my supplements blog here:

  • Source Naturals GABA Calm (with additional information here)
  • Nutritional Fundamentals for Health GABA-T SAP: gamma-aminobutyric acid (GABA) 300 mg, l-theanine 150 mg. This is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  I find best results when it is used opened on to the tongue.
  • Enzymatic Therapy GABA: gamma-aminobutyric acid (GABA) 250 mg. This is also pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  As with all GABA products, I find best results when it is used opened on to the tongue.
  • ProThera 500mg GABA: gamma-aminobutyric acid (GABA) 500 mg.  You will likely need to open this up and start with less than a full capsule during the day. A full capsule may be fine at night for some individuals.

They can all be purchased from my online store here.

As you can see, I don’t have all the answers about this FDA announcement, but I wanted to share what I do know so you are aware of what’s going on.

In the next few weeks I’m going to be reaching out to benzodiazepine groups, colleagues, the companies affected and individuals who are in the process for trying to taper from Phenibut. As I learn more, I’ll share what I learn.

In the meantime, please post questions you may have, and I’ll do my best to either answer them now or find answers for you.

And please do share your Phenibut stories (both good and bad), your concerns, and any resources you may have.

And do share if GABA has help you taper from Phenibut.

Additional Anxiety Resources
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GABA Calm instead of Xanax for panic attacks, heightened stress and anxiety: questions and my feedback

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Last month I shared Dee’s wonderful results with using GABA Calm for her panic attacks, heightened stress and anxiety. I posted the following on Facebook and it led to some really good questions so here they are with my feedback in case you have similar questions about using GABA, which is a calming amino acid. This is Dee’s feedback:

I have taken Xanax in the past for panic attacks. My functional medicine doctor suggested GABA Calm as I wanted a natural product. I was amazed how it works just like the Xanax did – instant calm feeling within 10 mins of taking 2 capsules. I use them as needed when I am having heightened stress and anxiety.

These are wonderful results for Dee and what a great functional medicine doctor she has. I get feedback like this all the time with my clients. In fact, I had this positive feedback on the Facebook post:

  • “Yes absolutely treat the anxiety while finding root cause” – I agree with this but would add that low GABA is one of the root causes we are addressing right away
  • I have GAD enzyme deficiency. B6, Magnesium, theanine, and GABA are a must
  • GABA saved my life – my functional medicine doctor gave me the same thing!

 

(1) The first question I received was about which product and which form of GABA:

The Gaba Calm that is being mentioned by Dee says 2 capsules – would you please provide a link for that? I see the one you mention as a lozenge – which I’d like to try as well. Do they contain pharmaGaba or synthetic GABA? I read that the pharmaGaba is superior – your thoughts on this?

This is the GABA product Dee is referring to: Source Naturals GABA Calm and she used 2 sublingual lozenges.

As a recap (in case you’re new to the low GABA type of anxiety) when you have low GABA levels you will have physical anxiety with stiff and tense muscles as well as feelings of stress, overwhelm and may even have panic attacks.

The amino acid GABA helps to raise GABA levels and ease these symptoms very quickly. I find that all GABA products are most effective when taken sublingually or opened on to the tongue. This is why I recommend the Source Naturals GABA Calm™ product.

This is my most popular and most effective form of GABA I use with my clients. It is a pleasant-tasting sublingual product that you can buy at your local health-store and in my online supplement store.

I prefer to start with GABA with my clients but folks do better with pharmaGABA so it’s matter of doing a trial to figure it out.

(2) Someone also asked if you can you take it if you are on antidepressants?

There are no known issues that I am aware of and I use GABA calm with clients who are prescribed antidepressants.

(3) One woman had a concern about her prior use and how GABA made her feel worse:

2 capsules at what dosage? I tried one at 750 mg and made me feel more panicked. Maybe it’s the strength?

I always have my clients start LOW, typically at 125mg, which is the amount in one GABA Calm lozenge. We start even lower (like ¼ of a lozenge) if they are very sensitive to supplement or medications. Higher doses like 750mg (and even 500mg for some people) is way too much for most folks to start on and can make you feel worse and even cause a panic attack, make you feel flushed and light-headed and very sleepy.

(4) One woman said, “unfortunately GABA didn’t work for me” but lithium orotate (5-10 mg per day did help her – “Great mood stabilizer”

When GABA doesn’t help to ease anxiety, it could be for a number of reasons:

  • the root cause of the anxiety wasn’t due to low GABA (perhaps it’s the low serotonin anxiety) or
  • it wasn’t enough GABA (we titrate up from 125mg until we find the ideal amount for each person) or
  • too much GABA was used (as above) or
  • it wasn’t actually GABA that was used (some people say GABA when they used the medication gabapentin or used Phenibut) or
  • the GABA was not used sublingually (this is the best way to use it for quickest results) or
  • the person has thyroid issues (the amino acids are less effective in this instance)

I do like lithium orotate as a mood stabilizer and find that for some individuals this does make the amino acids more effective. The fact that lithium worked for her makes me think there is some GABA involvement in her anxiety because lithium seems to support increased levels of GABA. Dr. Peter Bongiorno writes about this in his book Put Anxiety Behind You.

(5) One person shared her success with exposure therapy and acceptance and cognitive behavior therapy (CBT) instead of using GABA, and a concern about a lifetime need for GABA. I’m paraphrasing some of the discussion:

I have recovered from GAD, panic disorder, OCD and depression from exposure therapy and acceptance and cognitive behavior therapy (CBT). It takes a lot of work and understanding but anxiety and panic can be recovered, and you don’t have use ANY external substances.

We can’t take GABA for a whole life time and it isn’t a permanent solution. Anxiety comes with a LOT more than uncomfortable feelings. Unfortunately for myself and many others GABA had no significant impact on anxiety. No external substance is going to correct a cognitive disorder.

GABA is not a life-time solution. The goal is to take GABA short-term and address other root causes that are leading to low GABA such as poor gut health, gluten issues, diet (not enough quality protein or health fats), stress/adrenals, sex hormone imbalances, heavy metals, Lyme disease and so on.

As I mention in #4 above there are reasons when the GABA doesn’t work or doesn’t seem to work.

I respectfully disagree that “No external substance is going to correct a cognitive disorder.” I’m all for CBT but many folks have to address their biochemistry too for lasting results. I also have many therapist colleagues who share that CBT and other therapy is often more effective when someone is nutritionally stable and with no deficiencies or biochemical imbalances. I say let’s use everything at our disposal to feel good again!

I’m really pleased she found results with acceptance and cognitive behavior therapy. I will admit that I’m not a big fan of exposure therapy as I’m concerned about the added stress for someone who is already anxious. I’ve also worked with a number of clients who have not seen long-term results with exposure therapy.

Here are three additional GABA success stories:

In case this is relevant for you, the product mentioned in this blog can be found in my online store:

If for some reason GABA Calm isn’t the best product for you, a low dose GABA-only product or combination GABA/theanine product can easily be opened onto the tongue in order to provide similar benefits to the lozenge. You can find some examples on my supplements blog here and purchased from my online store:

  • Nutritional Fundamentals for Health GABA-T SAP: gamma-aminobutyric acid (GABA) 300 mg, l-theanine 150 mg. This is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  I find best results when it is used opened on to the tongue.
  • Enzymatic Therapy GABA: gamma-aminobutyric acid (GABA) 250 mg. This is also pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  As with all GABA products, I find best results when it is used opened on to the tongue.
  • ProThera 500mg GABA: gamma-aminobutyric acid (GABA) 500 mg.  You will likely need to open this up and start with less than a full capsule during the day. A full capsule may be fine at night for some individuals)

I’d love to hear if these questions and my feedback have been helpful for you as you navigate the low GABA type of anxiety? Do you have additional GABA questions for me? Or a GABA success story to share? Please post in the comments below.

Additional Anxiety Resources
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Sleeping through the night for the first time in many years: a trial and error approach to find the ideal tryptophan product

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If you have trouble sleeping through the night (or even have anxiety or panic attacks), finding the nutritional/biochemical root causes and addressing them is going to provide relief but it’s not always straightforward to find your root cause or causes (there are often more than one). Also, what works for you today may not work for you in 2 years time and may not work for your friend who has similar symptoms. You have to be a detective yourself and/or work with a health professional who can put all the puzzle pieces together.

I recently read a Facebook comment where someone was really frustrated about all the trial and error work that may be involved:

I’m just so tired of all this trial and error work trying to figure out why I’m anxious and depressed can’t sleep more than 4 hours a night. It’s been going on way too long I just want answers and a solution to all this. Enough already!

While I feel for this woman, I do acknowledge that it can sometimes be challenging to put all the puzzle pieces together. Other times we are able to figure things out very quickly. I’d like to share some feedback from Lorraine on the tryptophan-PMS-anxiety blog to illustrate how one small change made a big difference for her and it was a matter of trial and error.

Lorraine shares her great results with this Tryptophan Complete tweak for her insomnia:

Trudy, after listening to your talks about Lidtke Tryptophan I decided to give the Tryptophan Complete a try. I’ve taken one capsule each on the last two nights instead of two of the Tryptophan 500mg caps. Both nights I slept straight through all night and had a hard time waking up in the morning. I’ve struggled with insomnia for many, many years. The 500mg Lidtke Tryptophan supplements were helping but I was still waking up during the night. For me to sleep all night is almost miraculous.

I’ve been also taking Progesterone (low on testing), Magnesium, L-Theanine and Melatonin.

I recently added phosphatidylserine, and Holy Basil because saliva testing showed high cortisol at bedtime and off the charts high in the morning. I’m hoping to start eliminating some of those other supplements now that I’m sleeping so well.

I want to thank you for the Anxiety Summits and your book and updates on Facebook and newsletters. I have learned so much from you!

I’ve blogged about which product to use for boosting serotonin: Tryptophan 500mg or Tryptophan Complete (by Lidtke)?. I share this

  • I like to have my clients do a trial of the amino acidsso they can find the ideal dose for their needs and right now I still feel this would still be the best approach to take – using 500mg tryptophan. Once you have figured out you do well with tryptophan-only product and have your dose, then consider reducing it slightly after about 2-3 weeks and adding in additional Tryptophan Complete.
  • The other option is this: if you don’t get the expected results with Tryptophan 500mg, then try the Tryptophan Complete. You may need the other ingredients for it to work well for you.

Lorraine chose to do the latter – switching to Tryptophan Complete – since she didn’t get ideal results with Tryptophan 500mg and it worked for her. I will add that even though she slept straight through all night, I don’t like that she had a hard time waking up in the morning and when that happens, I recommend less tryptophan. It’s very possible that the ideal combination would be 1 x Tryptophan 500mg and 1 x Tryptophan Complete (my first suggestion).

Here is my quick commentary on the other products she’s using for her insomnia:

  • Progesterone and theanine: Testing progesterone levels are important before using progesterone. Both theanine and GABA support GABA production and when GABA is low, we often see low progesterone. With both low GABA and low progesterone, sleep and anxiety can be worse.
  • Magnesium: This mineral is commonly low and is needed to make both serotonin and GABA.
  • Melatonin: This is made in the body when there is sufficient serotonin and may not be needed long-term once she has good levels of serotonin (which the tryptophan product/s are helping her make).
  • Phosphatidylserine and holy basil: High cortisol is a common root cause of both insomnia and anxiety and saliva testing is an excellent way to confirm this. Phosphatidylserine can be used to lower high cortisol although I have found even better results with a phosphorylated serine product called Seriphos. Holy basil or tulsi is an adaptogenic herbal product that provides adrenal support helping with sleep problems and easing anxiety and stress.

In Lorraine’s case, her insomnia was caused by low serotonin (hence the need for tryptophan, melatonin and magnesium), low GABA/low progesterone (hence the need for progesterone, theanine and magnesium) and high cortisol (hence the need for phosphatidylserine and holy basil).

She shares she’s hoping to start eliminating some of these other supplements now that she’s sleeping so well. So, this would be another trial and error approach, stopping and/or reducing one at a time and seeing how she does. Or she may well find she needs to continue with everything for some time.

As you can see, for Lorraine it was a matter of trial and error to find her solution, but it was well worth it to get the “miraculous results” she experienced: sleeping though the night for the first time in many years!

Some of these products may work for you but it’s going to be a matter of trial and error to find your root cause/s and solution.

In case they are relevant for you, these products mentioned in this blog can all be found in my online Fullscript store:

I’d love to hear how you’ve used a trial and error approach either on your own or with the help of your practitioner to find the nutritional solution for your insomnia and/or anxiety?

If you’re a practitioner, please do share an example of how you’ve used this approach with a client or patient.

If you’ve had frustrations with this trial and error approach, please share them too.

Feel free to post your questions here too.

Additional Anxiety Resources
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Dr. Mark Hyman’s Broken Brain 2: mold toxicity, the heart-brain connection, genetics, inspiration and more

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Dr. Mark Hyman has done it again with a powerful all-new online docuseries called Broken Brain 2: The Body-Mind Connection as a follow-up to his very popular earlier online docuseries. Some of the big topics that are covered mycotoxins and mold toxicity, the heart-brain connection, the role of genetics and your environment and of course diet and lifestyle.

In the first episode, Dr. Hyman shares his own and very recent personal story with mold toxicity,  how it damaged his brain and how he recovered:

My mold toxicity started off as a cough I just couldn’t kick. After seeing several doctors (something even a doctor has to do sometimes!) I was advised that it could be mold. My house was the prime suspect and my hunch was right, and so began the process of healing my body and gutting my home. I was at one point so sick I couldn’t get out of bed; my mind and body felt like they were failing me and I was desperate to feel like myself again.

In a later episode, Dr. Hyman also shares how the connection between the heart and brain is a great example of the body’s interconnectedness at work:

People often think the brain is the one sending signals to the heart, instructing it to pump blood throughout the body. But there is much more to the story. The heart actually sends MORE signals to the brain than the other way around. The rhythm of the heart is extremely influential—it can signal a state of calm or one of stress, which the nervous system and brain register and share with the rest of the body.

That means your emotional and physical experiences all tie back to the rhythm of the heart. When we’re in a chronic state of stress, that disordered heart rate becomes our norm, and the amygdala gets familiar with it; the brain actually gets comfortable with it and sees it as our baseline.

For this reason, heart rate variability, or HRV, can be used as a dynamic tool to reset our heart-brain connection. We want to strive for a state of coherence—a smooth wave pattern in heart rate variability over time. This coherence is a reflection of a balance between the parasympathetic or relaxation nervous system and our sympathetic nervous system, which is the fight or flight system.

Coherence is the natural state of feeling good and it sends the most beneficial signals to the brain; it actually means we are able to send more information through the vagus nerve to the brain and when we’re in this state frequently it sets a new baseline, one that keeps the body relaxed, enhances cognition, and keeps our physiology balanced.

The powerful evidence behind the heart-brain connection has given birth to a concept called HeartMath, a methodology that assesses HRV and encourages self-regulation practices to promote heart-brain coherence for optimal health.

Dr Hyman and the experts will be doing a deep dive into HeartMath and the importance of the heart-brain connection in Broken Brain 2: The Body-Mind Connection. 

Here are some gems and inspiration from a few of the 70 health experts you can expect to learn from in the docuseries.

Dr. Chris Kresser on mitochondrial dysfunction and chronic disease….

Dr. Ben Lynch on our genes and the environment …

And some inspiration from Dr. Ann Shippy during her discussion on mold toxicity and brain health …

I am privileged and honored to have a very small cameo section in the docuseries!

Here is some of my advice to find something you love to do and have fun…

And my closing words of wisdom about hope and finding your unique root cause …

» Click here to Reserve your SPOT to see Broken Brain 2

In Broken Brain 2, you’ll hear from me and leading health experts AND hear inspiring stories from recovering patients. You’ll discover:

  • Unique ways to protect your brain from the multitude of toxins inside your home…
  • The odd way in which your heart rhythm can shape your brain function…
  • Easy methods to heal yourself from destructive beliefs and traumas that impact your mind and body…
  • How to use your personal genetics to improve your brain and overall health…
  • The little-known link between your brain health and your eyes, teeth, and gums…
  • A simple morning routine for more success and better brain health…
  • And much, much more…

In Broken Brain 2, you’ll learn all about the functional medicine approaches available for overcoming a variety of toxic environmental exposures, including mold, as well as how to heal from toxic beliefs, support the heart-brain connection, understand immunity in the brain, and so much more.

Over the course of 8 full-length episodes, you’ll learn cutting-edge strategies to help you heal your own mind, brain, and body. Here are all 8 episodes and when they will air:

  1. April 3: Dr. Hyman’s Story: The Power of the Body-Mind Connection
  2. April 4: Protecting Your Brain from a Toxic World
  3. April 5: Rising Above and Healing from Toxic Beliefs and Trauma
  4. April 6: The Secrets Behind the Heart-Brain Connection
  5. April 7: Cooling the Fire Within: The Immune-Brain Connection
  6. April 8: How to Personalize Your Diet and Understand Your Genetics
  7. April 9: Optimizing Your Brain Health and Innovative Therapies
  8. April 10: The Step-by-Step Brain Reset

» Click here to register for Broken Brain 2

This was truly a “labor of love” for Dr. Hyman and all of us participants and we hope you’ll join.

Please help us spread the word by sharing this with your friends and loved ones who may benefit from this information.

Let us know if you can relate to any of this and feel free to post your questions here.

Intoxicating fragrance: Jasmine as valium substitute? New 2019 research confirms this

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A study from the University of the Ruhr, in Bochum, Germany, resulted in a press-release with a very provocative and enticing title – Intoxicating fragrance: Jasmine as valium substitute and a slew of articles which generated much interest. When I came across this 2010 press release recently, I was of course, intrigued and started digging deeper. Despite the fact that some folks felt it was a long stretch to extrapolate to humans, new research published this year confirms this headline may well have some merit.

Here are some highlights from the 2010 press release:

Instead of a sleeping pill or a mood enhancer, a nose full of jasmine from Gardenia jasminoides could also help, according to researchers in Germany. They have discovered that the two fragrances Vertacetal-coeur (VC) and the chemical variation (PI24513) have the same molecular mechanism of action and are as strong as the commonly prescribed barbiturates or propofol. They soothe, relieve anxiety and promote sleep.

The press release also shares that sedatives, sleeping pills and relaxants which increase the effect of GABA, are the most frequently prescribed psychotropic drugs. Also, “the benzodiazepines, which are now among the world’s most widely prescribed drugs” are “not only potentially addictive, but can also cause serious side effects, e.g. depression, dizziness, hypotension, muscle weakness and impaired coordination.” Valium, Xanax, Ativan and Klonopin are all benzodiazepines and I write more about these medications and why they are so problematic here.

Here are some really interesting facts from the press release/study:

  • The two fragrances vertacetal-coeur (VC) and the chemical variation (PI24513) were … able to increase the GABA effect by more than five times and thus act as strongly as the known drugs.
  • Injected or inhaled, the fragrances generated a calming effect.
  • Applications in sedation, anxiety, excitement and aggression relieving treatment and sleep induction therapy are all imaginable. The results can also be seen as evidence of a scientific basis for aromatherapy.

Here is a link to the 2010 paper: Fragrant dioxane derivatives identify beta1-subunit-containing GABAA receptors. I’ll be honest, it was challenging read for me and when I read the press release and actual paper at first, I wasn’t even sure they were talking about the same thing. You won’t find any mention of jasmine in the study, but instead will find vertacetal-coeur.

As I mentioned above, some organizations felt it was a long stretch to extrapolate to humans. The NHS in the UK was one example, publishing this:

Although some anti-anxiety medications are also known to interact with GABA receptors, it is far too soon to suggest that the effects of jasmine are similar to a recognised treatment for anxiety such as valium. People taking prescribed medication for anxiety should not change their treatment based on this study.

New 2019 research on jasmine for labor anxiety

However, a paper published just this month, A Systematic Review on the Anxiolytic Effect of Aromatherapy during the First Stage of Labor confirms the use of jasmine for reducing anxiety during the first stage of labor (in humans):

It is recommended that aromatherapy could be applied as a complementary therapy for reducing anxiety during the first stage of labor, but methodologically rigorous studies should be conducted in this area.

A total of 14 published papers and 2 unpublished papers were part of the review and other essential oils identified in the review for easing anxiety during labor include: rose, clary sage, geranium and frankincense, chamomile, bitter orange, sweet orange, peppermint, mandarin orange and clove.

Hopefully the NHS in the UK will update their article to include this new review.

Jasmine for other anxiety situations and feedback from real people

I feel very comfortable extrapolating this anxiety-reducing effect of jasmine during labor to other anxiety situations until we have more research.

I also asked folks on Facebook: “Do you use jasmine essential oil and love it? I’m working on a blog post on how jasmine impacts GABA levels and helps ease anxiety and I’d love to include some feedback (good or bad) in the blog. Care to share?” Here is some of the feedback –

Debra: “Never knew there was a Jasmine essential oil… love the smell of fresh Jasmine…will have to look out for it on days when I just need a bit more than what my antidepressant can do…”

Trish: “I use a blend from one of the companies called Joy that has Jasmine in it. It’s awesome, lightens the spirit, makes the day go happier. I use it as a perfume.”

Jessica: “I just started using it.. I really love it! I was using for facial purposes and then read it was good for anxiety and I do feel calm when using and just smelling it really.”

How to get some of the calming benefits of jasmine

There are many ways to enjoy the calming effects of jasmine. Here are some ideas for you:

  • Diffuse the jasmine essential oil alone in combination with other calming essential oils like lavender and one of the citrus oils like neroli or lemon. The Joy blend that Trish mentions above has bergamot, ylang ylang, geranium, lemon, coriander, tangerine, jasmine, roman chamomile, palmarosa and rose. Dr. Mariza, suggests this “Simply Soothing Diffuser Blend” in her new book The Essential Oils Hormone Solution (my review here)– 2 drops neroli, 2 drops jasmine and 2 drops ylang ylang essential oil
  • Use it topically with a carrier oil for a massage, alone or in a blend as above
  • Do what Trish suggests and use it as a perfume (I currently do this with neroli and am now going to try some jasmine)
  • Bring fresh jasmine flowers into your home or get a jasmine pot plant
  • Enjoy it in a tea. Organic India has a lovely tulsi tea that contains chamomile and jasmine. If you recall, tulsi or holy basil is an adaptogenic herb which has anti-stress effects
  • If you can tolerate caffeine, enjoy some Jasmine Oolong tea. Research suggests that the fragrant compounds in the tea “were absorbed by the brain and thereby potentiated the GABAA receptor response…and may therefore have a tranquillizing effect on the brain.”

Next steps: jasmine and GABA or jasmine alone?

It’s hard to know if jasmine used in any of the above ways will be enough to boost your GABA levels and ease your anxiety completely. The best way to find out is to try and see how you feel. It’s all very promising given that the 2010 study found that the compounds they used were able to increase the GABA effect by more than five times.

Until I’ve had clients use jasmine alone for this purpose, I’m still going to recommend the amino acid GABA (based on the questionnaire and a trial) and will suggest concurrent use of jasmine in some way. Once GABA levels have been boosted and all the other changes have been made (diet, blood sugar control, gut health, adrenals, low zinc, low vitamin B6 etc.), jasmine alone may be enough to keep GABA levels on an even keel.

However, right now I do see jasmine as a viable approach that is worth considering if you’re in the midst of tapering from a benzodiazepine and are not able to tolerate GABA and other oral supplements.

I’d love to get your feedback on jasmine and GABA and how you feel both help you (or have helped) with anxiety, depression, sleep or aggression? And if either has helped you taper off your benzodiazepine?

Please also share your favorite ways to use jasmine.

Feel free to post your questions here too.

Additional Anxiety Resources
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Hashimoto’s Food Pharmacology, a new recipe book by Dr. Izabella Wentz

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The beautiful new recipe book Hashimoto’s Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health (my Amazon link) by Thyroid Pharmacist, Dr. Izabella Wentz, just launched and I want to make sure you know about it and to also share some recipes with you.

I just got my copy and I’m excited to try out some of the yummy nutrient-dense and healing recipes. Flipping through it quickly I know already that I’ll be making the Morrocan Lamb Stew, the Truffled veggies and Cilantro-Lime Guacomole (it looks like a nice spin with some different flavors), the Liver Pate (this recipe has cinnamon!), the Zucchini Bread and the Mango Salsa (yuuummmm – I love mango and adore it in a spicy salsa). I’ll also make the Farinata bread (made with garbanzo beans) and Bacon and Chive Scalloped Potatoes for my family (I have SIBO and will enjoy them soon too I hope). I could go on and on…

Here is the Bacon and Chive Scalloped Potatoes recipe for you to try…

Dr. Izabella recently shared the AI Very Berry Pie recipe on Facebook and gave me permission to share it here too. She wrote that she created it when she was pregnant with their son (and why!) and more about the ingredients and nutrients:

I needed something yummy and nutrient dense! Initially the cookbook wasn’t going to have a dessert section but it ended up with 14 dessert recipes inspired by my sweet boy 😊 You can thank him and my pregnancy cravings.

The pie is filled with berries and the crust is gluten-free, dairy-free, egg-free and nut-free. This was a huge hit at all of our parties. I hope you enjoy it! AI Very Berry Pie has the texture of a crumbly shortcake and even browns like a traditional pie. The secret to the yummy texture is the palm shortening, which can be used in Paleo baking instead of butter, while the maple syrup allows for a nice light brown color. Cassava flour is a fantastic gluten-free substitute for this kind of baking. I chose a mix of berries to include in this pie because of their antioxidant status; however, you can replace the fruit in the filling with apples, cherries, plums, peaches, or any other type of fruit you like.

I do love the blurb that Dr. Izabella includes with each recipe with a bit of the backstory and all the nutrients and health benefits we’ll be getting. The recipe photos are superb too!

Here is the recipe for the AI Very Berry Pie

Ingredients
CRUST
3 cups cassava flour
1 teaspoon sea salt or pink Himalayan sea salt
1 teaspoon baking soda
1 tablespoon vanilla
½ cup maple syrup
1⅓ cup palm shortening

FILLING
5 cups mixed berries (halved strawberries, blueberries, blackberries, and raspberries)
¼ cup maple syrup (optional)

Directions

  1. Preheat the oven to 400°F.
  2. In a stand mixer, mix the cassava flour, salt, baking soda, and vanilla.
  3. Add the maple syrup and mix, until the texture becomes crumbly.
  4. Add the palm shortening, 1⁄3 cup at a time, until the crust reaches a pliable texture.
  5. Divide the dough in thirds; reserve two-thirds for the base, and one-third for the pie top.
  6. Roll out the dough with a rolling pin (used specifically for gf baking)
  7. Gently press 1/3 of the dough into the bottom of a 9-inch round pie pan to create the pie base and another third of the pie dough onto the sides of the pie pan.
  8. Toss the berries with maple syrup, if added sweetness is desired
  9. Roll out the remaining third of the crust and place on top
  10. Bake for 15-20 minutes until fruit is cooked through and crust Browned

Here is the official book blurb:

When I was in pharmacy school, I discovered that food has a profound impact on our healing and that what we put in our bodies will either heal us or make us sicker. In the same way that we use pharmaceuticals to impact our biology, we can use food as our medicine. I call this concept food pharmacology. Food is one of the most powerful tools in your healing journey.” – Dr. Izabella Wentz

More than 35 million Americans currently suffer from Hashimoto’s—the country’s fastest-growing autoimmune disease, which affects the thyroid gland and causes the body to attack its own cells. Many individuals with or without a formal diagnosis suffer daily symptoms, including chronic cough, acid reflux, irritable bowel syndrome, allergies, persistent pain, hair loss, brain fog, and forgetfulness.

Hashimoto’s Food Pharmacology (my Amazon link) combines Dr. Izabella Wentz’s revolutionary and proven approach to reversing thyroid symptoms with delicious, easy-to-use recipes that delight the taste buds while they heal the body. Inside you will discover:

  • 125 delicious and nutritious recipes for salads, smoothies, bone broths and crockpot and bibimbap-style meals, with thyroid-supporting nutrient details on every page
  • Over 100 stunning food and lifestyle photographs
  • Tips for revamping your kitchen and pantry
  • An FAQ for easy reference and quick answers
  • Easy-to-use, personalized meal plans and food rotation schedules to accommodate any diet

Successfully transforming the lives of thousands, Dr. Izabella Wentz makes it easier than ever before to live a life free from the suffering of autoimmune disease.

I recommend this book if you have hypothyroidism (an underactive thyroid), Hashimoto’s Thyroiditis or another autoimmune condition and want specific autoimmune-friendly recipes. Many of the recipes can be modified to low-FODMAP if you have SIBO (small intestinal bacterial overgrowth). If you do have oxalate issues you’ll need to adjust the recipes that use nut flours, greens like spinach, berries etc.

Even if you don’t have a thyroid or autoimmune condition it’s a lovely recipe book if you are looking for new nutrient-dense and healing recipes and some inspiration to get cooking!

Keep in mind, this book is way more than a recipe book. It’s also a nutrition guide with detailed information about how to improve your digestion and nutrient absorption; assessments and protocols; a discussion about the vegan/vegetarian diet and why a paleo-type diet with grass-fed red meat is beneficial if you have Hashimoto’s; why beets are good for you if you have the MTHFR gene mutation; crucial nutrients for thyroid function; when lab testing says you’re not gluten sensitive and much more.

You can purchase your copy of Hashimoto’s Food Pharmacology here (my Amazon link) or at your favorite bookstore.

Big congratulations to my brilliant friend Izabella Wentz!

If you have your copy already, what recipes are you most excited to try out? Or have you already tried some recipes? Do let us know.