GABA

Low zinc and low GABA contributing to anxiety in children and women

October 7, 2016 By Trudy Scott 18 Comments

low-zinc-gaba-video

Dr. Nicole Beurkens and I sit down together at the end of the recent Integrative Medicine for Mental Health conference to talk about anxiety and the impact of both low zinc and low GABA. Nicole shares her perspectives on working with children and I share what I see with the adult women I work with. We don’t specifically talk about older adults or men but it’s applicable to everyone.

Dr. Nicole Beurkens PhD, a special educator, clinical psychologist and nutritionist, is author of the new book Life Will Get Better: Simple Solutions for Parents of Children with Attention, Anxiety, Mood and Behavior Challenges

In case you’re new to my community, this is my book: The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings

Here are some of the highlights from our conversation about zinc:

Zinc is a very common deficiency and can be a contributing factor in both anxiety and ADHD
Zinc is depleted by sugar consumption, stress and exercise
Zinc sulfate used as a zinc challenge is one way to determine your zinc status
Nicole’s response to the zinc challenge: fuzzy, strong yukky taste – which means good zinc levels
Most people coming to the booth had very little reaction to the zinc challenge – which means low zinc levels
Level 1, 2, 3 and 4 are used to figure out your zinc status (you can read about the zinc taste test here)
My response to the zinc challenge: metallic, gross, horrible and I got goosebumps – – which means good zinc levels
Nicole shares that most of kids and young adults at her clinic have level 1 or level 2 zinc status, and it’s an easy test to do with kids
Many people at the conference were on zinc and were surprised they were not tasting the zinc sulfate. Other than sugar consumption, stress and exercise, low HCl (stomach acid) can affect your absorption. I also found that many of these folks were on a gluten-free or Paleo or GAPs diet and eating a lot of nuts or using nut flours. Nuts are high in copper and this can counteract the zinc.
We talk about the importance of good quality zinc supplements and finding a zinc product and multi that is copper-free. Here are the products I recommend.

Then we talk about GABA Calm, a calming amino acid that we both love! Here are some of the highlights from this section:

It’s a lozenge/sublingual, is easy to take and helps in situations where the anxiety can quickly escalate into panic attacks. Nicole likes the peppermint flavor and finds many of the children and young adults she works with prefer the orange flavor. Personally I also prefer the orange flavor.
For adults, if you use wine at the end of the day to de-stress, you may be low in GABA and self-medicating, and using something like GABA-Calm often helps.
Moms will take their GABA Calm with them and use as needed and give to their kids if needed too.
I share how effective it is for Lyme anxiety and how it can be used instead of benzodiazepines (I interviewed Trish about this on the recent Anxiety Summit)
GABA Calm can help when you’re on a benzodiazepine and even very severe anxiety or depression can be alleviated with diet and nutrients.
Nicole shares how common benzodiazepine prescriptions are in teens and young adults; and the issues with dependence and wanting to quit but not being able to. It can sometimes take years to reduce the medications.
I share about the first World Benzo Awareness Day on July 11 – so many people are in trouble and are not cautioned.

We were both so encouraged being at this conference and seeing so many physicians, psychiatrists, psychotherapists, psychiatric nurse practitioners and others practitioners who are really interested in learning more about these approaches. They are seeing the same issues we see with some of the medications (and not getting to the root cause of anxiety) and they are excited to expand their knowledge base. It’s just so exciting to see the pendulum swinging!

We both really appreciate the Integrative Medicine for Mental Health conference. If you’re a practitioner and haven’t attended it’s a must-attend event. If you were there you know what I mean. It was also super to meet so many of you after my talk and at my booth. If you’re not a practitioner do tell your doctor about it. Save the date for 2017: September 28 – October 1 in Orange County, California.

We did this as a live video feed on Facebook hence the references to posting questions and Facebook. It was also the end of the event and the people next to us were packing boxes and using a lot of tape so apologies for the weird noises.

Feel free to share your results with zinc and GABA Calm and any questions you may have.

DPA to end comfort-eating, end weepiness and boost endorphins

September 10, 2016 By Trudy Scott 83 Comments

The Medicinal Supplements Summit runs September 12 -19 and is dedicated to helping you learn the latest in supplement customization to boost energy, lose weight, beat stress, improve brain function and heal your body!

My interview addresses amino acids for both anxiety and depression – I talk about GABA, tryptophan, 5-HTP (and when not to use it), DPA, glutamine and tyrosine.

Wendy asks me to share more about DPA for the low endorphins kind of depression, comfort eating, emotional pain, weepiness and physical pain. Here are some snippets on this topic from my interview:

DPA is D-phenylalanine. It’s an amino acid that actually destroys the enzyme that breaks down endorphins. Endorphins are feel-good chemicals that we may relate to when you hear about getting an endorphin rush, when you go for a run or when someone gives you a big hug or when you do something nice for someone or someone does something nice for you, you get that nice sort of feel good feeling, like you’ve got this big hug kind of feeling. So taking this amino acid, DPA, helps, in essence, to raise your endorphins.

There are different kinds of depression. I mentioned the low serotonin depression, which is more the anxiety kind of depression. With the low endorphin kind of depression, you’re very weepy. You may be overly emotional. So if you watched a TV ad or you watched a really sad movie, you may be more prone to crying than the average person. As well as being sensitive to emotional pain, which is the crying and the weepiness, you also tend to be sensitive to physical pain.

So we know that doing acupuncture raises your endorphin levels. And in that way it helps with pain. So taking this amino acid will help with that emotional sadness that you often feel when you’ve got low endorphins. And it is very, very helpful for physical pain as well. I find a number of clients with physical pain that is related to low endorphins. Pain can be related to low oxalates or nightshades, something physical, or even osteoarthritis. So you’ve got some kind of physical issue. But if it’s related to low endorphins you’ll actually see a really nice pain reduction effect from it.

Now, the big thing with low endorphins is this comfort eating. So I mentioned earlier with low serotonin you have the anxiety and the depression and the afternoon and the evening cravings. With low endorphins, as well as this emotional aspect and the pain aspect, the cravings part is very much a comfort kind of craving.

It’s like, “This is my reward. This is my treat. I deserve it.” And when you consume those carbohydrates, that bowl of ice cream, that bowl of cereal, that chocolate chip cookie, you feel like this is my reward. I deserve it. So a lot of people will resonate with the low endorphins kind of emotional eating. And when they get on DPA their mood improves, and this comfort eating goes away.

Tune in to hear my entire interview and all the other great speakers!

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And use this link to purchase at pre-summit special prices:
https://qt247.isrefer.com/go/SUPP16order/trudyscottcn/

GABA the calming amino acid: common questions I get asked

July 29, 2016 By Trudy Scott 53 Comments

GABA is the main calming neurotransmitter and the amino acid GABA is wonderful for boosting low levels of GABA and thereby eliminating physical anxiety, tension, panic attacks and overwhelm. It can also help reduce pain and insomnia. I get asked great questions about GABA on the blog all the time and here are some common questions that you may find helpful.

GABA, new found peace and do I need more at different times of my cycle?

I have taken your recommendations I heard you speak about on your most recent Anxiety Summit about GABA – and have been experiencing some new found peace that I thought was forever lost to me. It has been truly wonderful! Thank you!

I have a question – in your experience, have you found that different levels/amounts of GABA were needed at different times in a woman’s cycle? I would be interested to know if there is any research or observational data related to GABA receptors and how they are affected by the hormonal ups and downs – AND how to respond to that with supplementation and/or food and lifestyle adjustments.

Here is my response: I love this – new found peace! GABA is closely related to progesterone which we know fluctuates during our cycles so for some people mirroring this can help even more i.e. some of my clients find it’s beneficial to take extra GABA just before their period or earlier if their anxiety symptoms increase. I have them use their symptoms to guide increasing and decreasing their GABA.

Here are two studies that support this connection in women with premenstrual dysphoric disorder and women who are perimenopausal:

Alterations of GABA and glutamate-glutamine levels in premenstrual dysphoric disorder

Increasing evidence has suggested that the GABAergic neurotransmitter system is involved in the pathogenesis of premenstrual dysphoric disorder (PMDD) … dysregulation of the amino acid neurotransmitter system may be an important neurobiological mechanism in the pathogenesis of PMDD

Ovarian hormone fluctuation, neurosteroids, and HPA axis dysregulation in perimenopausal depression: a novel heuristic model

failure of the GABAA receptor to regulate overall GABA-ergic tone in the face of shifting levels of these neurosteroids may induce HPA axis dysfunction, thereby increasing sensitivity to stress and generating greater vulnerability to depression.

I have not seen any research on GABA supplementation in the second half of the cycle (luteal phase) but recently blogged about how tryptophan helps PMS symptoms of anxiety, tension and irritability.

I write about GABA, pyroluria and low cholesterol in this same blog.

A question about GABA, tyrosine and other neurotransmitter imbalances

GABA Calm – who can take this as it has tyrosine? Can someone with low serotonin or high serotonin take this? Or is it best to take straight GABA for those who are not meant to take tyrosine. Can a person who has low GABA have other neurotransmission issues i.e. high dopamine or low serotonin?

Here is my response: The GABA Calm (by Source Naturals) has a very small amount of tyrosine so unless it’s contraindicated it’s the one I use with most of my clients. You would not use it if you have melanoma or Grave disease and would watch carefully if you have high blood pressure or migraines. You can read all the amino acid precautions here.

Many people with low GABA levels may also have signs of the other low neurotransmitters. The best way to figure this out is to do the amino acid questionnaire and do a trial of the relevant amino acid.

You mention high serotonin and high dopamine so I’m guessing you have had the urinary neurotransmitter test done. I’d like to share that I don’t place much value in urinary neurotransmitter testing and prefer to have my clients do a trial.

A question about migraines and getting a red flush with GABA

I’ve had lifelong migraines along with anxiety and depression that have waxed and waned. I’d like to try the aminos and curious if you have any special recommendations or contraindications for migraine with aura.

I’ve tried GABA in the past but ended up with a red flush like a niacin flush. Any ideas on why that might have happened? I suspect maybe the dose was too high. I wanted to try the GABA Calm since it has a low dose of GABA but I’m not sure if tyrosine is a potential migraine trigger.

Would love a little enlightenment on all the above so I’m not so gun shy and doing more harm than good.

Here is my response: Tyrosine is an issue with migraines and I avoid it with clients with a lifelong history of them especially if they are still having them (please see the precautions). If they choose to try a product with tyrosine they simply stop if a migraine is triggered.

Too much GABA can cause a flush and breathlessness. I find this to be the case when 500mg or 750 mg and above is used to start. I have my clients start on the 125mg found in GABA Calm and slowly build up.

When GABA Calm can’t be taken, opening a capsule of a GABA-only product is what we do. You can find the GABA/theanine products I use here. Some of my clients are pixie dust people and need 1/10th of capsule or 200mg GABA so starting low is important for everyone but even more so if you have had a reaction in the past.

I blogged about the large variation in GABA dosing here.

Don’t forget that 1000mg of vitamin C can help to negate the effects of an amino acid. Hopefully this will give you more confidence to do a trial.

A question about insomnia with SIBO/candida and GABA and 5-HTP

What do you do or recommend for people with SIBO/ yeast Overgrowth and can’t sleep well as a result (can’t stay asleep)? I have played with 5-HTP and GABA in the past, but they seemed to have the opposite effect (caused more insomnia). I have read that with overgrowth issues, these products can travel down the wrong metabolic pathway. Have you found this in your clients?

Here is my response: The amino acids will only help with sleep if neurotransmitters are low i.e. GABA will help if GABA is low, 5-HTP or tryptophan will help if serotonin is low. There is actually a great study that shows that a combination of GABA and 5-HTP may help insomnia.

If they are making sleep worse I’d wonder if doses are too high, and I’d look at quality and fillers. I’d also do a trial with tryptophan as 5-HTP can be an issue with high cortisol and this could impact sleep.

Tryptophan can convert to quinolinic acid without the correct co-factors, so taking zinc, curcumin and B vitamins etc. are important. Some people find the Lidtke Tryptophan Complete to be more helpful that the 500mg Tryptophan if they don’t have the co-factors as part of their current protocol.

It goes without saying that foods that make SIBO and candida symptoms worse should be avoided as they may cause bloating and would keep you awake.

With insomnia I’d also look at the following: low blood sugar, parasites, high cortisol, gluten, being on the computer, prior or current benzodiazepine prescriptions.

Resources if you are new to using the amino acids as supplements

If you are new to using any of the amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the symptoms of neurotransmitter imbalances).

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, blood sugar control, sugar cravings, self-medicating with alcohol and more.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA Quickstart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support. There are many moms in the program who are having much success with their kids.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

With much appreciation for these women for sharing their stories and allowing me to provide my insights for them and you. We all have much to learn from each other.

Can you relate to any of these questions and have some of these GABA adjustments helped you?

If you have questions please share them here too.

(Most recent updates: June 24, 2022)

Yoga increases brain GABA levels and reduces anxiety

July 22, 2016 By Trudy Scott 8 Comments

triangle-pose

In a 2007 study published by the Division of Psychiatry at the Boston University School of Medicine – Yoga Asana sessions increase brain GABA levels: a pilot study – researchers had 8 yoga practitioners complete a 60-minute yoga session and 11 comparison subjects complete a 60-minute reading session.

The study objective was to compare changes in brain levels of gamma-aminobutyric acid (GABA) – our calming neurotransmitter – in those completing the 60-minute yoga session and in those reading.

These were the results that were reported:

There was a 27% increase in GABA levels in the yoga practitioner group after the yoga session but no change in the comparison subject group after the reading session.

And here is the conclusion the authors reached:

These findings demonstrate that in experienced yoga practitioners, brain GABA levels increase after a session of yoga. This suggests that the practice of yoga should be explored as a treatment for disorders with low GABA levels such as depression and anxiety disorders. Future studies should compare yoga to other forms of exercise to help determine whether yoga or exercise alone can alter GABA levels.

In this study, GABA levels were measured with magnetic resonance spectroscopic imaging (MRS/MRSI) before and after the yoga and reading sessions. If you really want to know how yoga improves your anxiety you could do the GABA section of the amino acid questionnaire and rate your before and after symptoms:

Anxiety and feeling overwhelmed or stressed
Feeling worried or fearful
Panic attacks
Unable to relax or loosen up
Stiff or tense muscles
Feeling stressed and burned-out
Craving carbs, alcohol, or drugs for relaxation and calming

The above study looked at experienced yoga practitioners but there is so much research on the many benefits of yoga for everyone and for many conditions. Here is a small sampling of some other studies that include anxiety as well as depression, stress, hormonal imbalances and sleep issues:

If you’ve never done yoga or if you haven’t been doing it for a while this blog will hopefully give you the motivation to start a yoga practice or get back into it.

You may ask: how do I get started?

Find a class at a local yoga studio or gym OR
Buy a yoga DVD (like Yoga for Beginners or Yoga for Stress Relief and do it at home with some friends or your kids

The important thing is to find the joy in doing it so I encourage you to try different classes until you find one you love. I love Iyengar yoga but it’s not for everyone (it can be seen as too slow for some people.) Here is a yoga DVD for more advanced Iyengar yoga students: Iyengar Yoga with Gabriella.

If you already do yoga this will confirm what you already likely know. Please share what yoga you enjoy, how often you practice and how it leaves you feeling.

If you’re a health practitioner, please share if yoga is something you recommend to your clients or patients.

GABA-consuming bacteria discovered: Evtepia gabavorous

July 15, 2016 By Trudy Scott 25 Comments

bacteria

New bacteria that consumes GABA, the main calming neurotransmitter, has been discovered. It has provisionally been named KLE1738 Evtepia gabavorous (vorous means “eating”).

This new discovery was presented at the recent American Society for Microbiology conference in Boston in the Microbial Mind Control session.

Here is the entire abstract: Gaba Modulating Bacteria of the Human Gut Microbiome:

The gut microbiome affects many different diseases, and has been recently linked to human mental health. The microbiome community is diverse, but 50-80% of its diversity remains uncultured. We previously reported that uncultured bacteria from the marine environment require growth factors from neighboring species, and by using co-culture, we could cultivate novel diversity. In the present study, we used a similar co-culture approach to grow bacteria from humans stool samples. KLE1738, a “Most-Wanted” member of the human gut microbiome only known by its 16S rDNA signature, was found to require the presence of Bacteroides fragilis KLE1758 for growth. Using bio-assay driven purification of B. fragilis KLE1758 supernatant, γ-aminobutyric acid (GABA), the major inhibitory neurotransmitter of the central nervous system, was identified as the growth factor for KLE1738. We found no other tested compound but GABA supported the growth of KLE1738, and genomic analysis suggests an unusual metabolism focused on consuming GABA. Due to this unique growth requirement, we provisionally name KLE1738 Evtepia gabavorous. Using growth of E. gabalyticus as an indicator, we then identified novel GABA producing bacteria from the gut microbiome. Reduced levels of GABA are associated with depression, and we found fewer GABA producers in a human cohort of depressed individuals. By modulating the level of GABA, microbial producers and consumers of this neurotransmitter may be influencing host behavior.

If you’re anxious and especially if you have physical anxiety, it’s worth considering if low GABA is an issue and addressing your anxiety by trying to raise your GABA levels by taking GABA as a supplement, with lifestyle activities like yoga sessions, by eating a real whole foods traditional diet and by addressing gut health.

There is much research supporting the gut-brain connection and how imbalances of the microbiome i.e. intestinal dysbiosis, can contribute to:

Could Evtepia gabavorous be a factor in all of the above? It’s too soon to know but I expect we’ll know more as more research is completed.

If you’re looking for more information on GABA and the gut:

I recently covered GABA in my presentation during season 4 of the Anxiety Summit
and I’ve had the pleasure of interviewing Ted Dinan on psychobiotics on a previous summit
I also have a whole chapter on digestion and gut health in my book The Antianxiety Food Solution. It is still very relevant but could do with the addition of all this new research!

We certainly appreciate Postdoctoral Research Associate, Phillip Strandwitz and his team for the work they are doing. Strandwitz shares this on his bio:

my work has led me to focus on the gut-microbe-brain axis, specifically microbes able to modulate levels of neurotransmitters

I reached out to I asked him why he is interested this area of research and he shared this with me:

I think mental health is an incredible burden to society and there is not nearly enough spotlight nor funding to understand and treat these issues. I believe the microbiome is involved (at least to some capacity), and I’m passionate about trying to understand this involvement to create novel therapies to help those in need. I’m also a strong supporter of diet/lifestyle changes for better cognition!

How wonderful is this!

It’s early days and right now we can only speculate but it may be worth to considering if the presence of Evtepia gabavorous may be a reason why some individuals continue to need to take GABA supplements long-term to keep anxiety at bay. It also gives us additional reasons to focus on addressing gut health and boosting good bacteria to help to reduce the need for ongoing GABA supplementation.

As soon as the paper is published, I’ll have more details to share. In the meantime, enjoy the fascination and wonderment of the human body and our microbiome.

Please share if you have signs of low GABA and have you been taking GABA supplements long-term? Do you also have gut issues and dysbiosis too (based on stool testing)?

PS. So many of you contacted me with a link to this preliminary research so I’d just like to say thanks!

World Benzodiazepine Awareness Day – say NO to Benzodiazepines for anxiety!

July 11, 2016 By Trudy Scott 17 Comments

world benzo awareness day july 11 2016

Today, July 11^th, is World Benzodiazepine Awareness Day

This date was designated in recognition of Prof. Heather Ashton’s significant contributions to the benzodiazepine cause over so many decades; together with all of the help she has given to so many people around the world.

In honor of World Benzodiazepine Awareness Day, also called W-BAD I’ve decided to re-release a webinar I did last year: Say NO to Benzodiazepines for anxiety [CLICK THIS LINK TO FIND THE WEBINAR]

say no-to-benzo

Here is an excerpt of the overview from: Say NO to benzodiazepines for anxiety!

Benzodiazepines are a class of psychoactive drugs that work by enhancing the effect of the calming neurotransmitter GABA, and are used to treat anxiety, insomnia, pain, muscle spasms and a range of other conditions. They are widely prescribed, particularly among elderly patients and may even be used off-label with children with autism.

Use of this medication is very controversial. We know long term use leads to tolerance, dependence, and many adverse psychological effects and even physical effects. Short term use is generally considered safe but even using them for 2 – 4 weeks can lead to problems for certain individuals.

This presentation provides an overview of benzodiazepines; when they are used; who they are prescribed to; details about tolerance, dependence, and the many adverse effects; how to taper, including nutritional support during the taper; what to do instead of saying yes to a benzodiazepine prescription in the first place; and additional resources.

Here is one of the benzo stories I share in the webinar:

world benzo awareness day story

We know that some individuals are much more affected than others when it comes to tolerance and withdrawal. Here are some other possible factors that may affect tolerance and withdrawal:

world benzo awareness day liver enzymes

During season 4 of the Anxiety Summit, Lisa Bloomquist talked about Antibiotic Induced Anxiety – How Fluoroquinolone Antibiotics Induce Psychiatric Illness Symptoms. During this interview she shared how:

People who have gone through benzodiazepine withdrawal before should never take a fluoroquinolone because essentially it can throw people right back into the benzo withdrawal – because it has very similar effects on people’s GABA’s receptors as what happens when people go through benzodiazepine withdrawal.

I would love to see a survey of people who have experienced adverse effects when using benzodiazepines as prescribed or when tapering. Could these be some of the contributing factors?

Taking Valium/ diazepam and have the CYP2C19 polymorphism (about 10-20% of Western populations are defective in genes of the CYP liver enzyme superfamily)
Taking Xanax/ alprazolam and have CYP3A5 polymorphism (about 10-20% of Western populations are defective in genes of the CYP liver enzyme superfamily)
Taking any benzodiazepine and also
- Taking oral contraceptives
- Taking a course of antibiotics
- Taking a course of one of the fluoroquinolone antibiotics
- On an SSRI prescription
- Taking a course of antifungal medications
- Drinking alcohol on a regular basis
- On an opioid such as oxycodone
- Drinking grapefruit juice on a regular basis

For withdrawal/tapering, the best resource I know of is Benzo.org.uk which contains the Ashton Manual. You will need to educate yourself and your doctor and/or find a doctor willing to help you with the adjusted prescription. It does need to be done very very very slowly.

Finding a good support group like Benzobuddies.org is very helpful for many of my clients. Just be aware that this group and some of the other support groups say no to any supplements during the taper process. I find it to be very individualized and have many clients that see great benefit by using GABA, tryptophan, zinc, magnesium and other nutrients. (You can read more about this here: Anxiety and the amino acids overview)

That being said some people tapering can only tolerate very low amounts of the amino acids (like a dab or pinch from a capsule) and some can’t tolerate any supplements and do better with essential oils, yoga, light therapy and dietary changes.

You can find more information on World Benzodiazepine Awareness Day on Benzo Case: Raising Awareness about Benzodiazepine Drugs (widely prescribed for anxiety, stress, sleep, pain and much more…) and additional stories on the World Benzo Awareness facebook page.

World Benzodiazepine Awareness Day was conceived by the acting Chair Barry Halsam, former Chair of Oldham TRANX, and jointly organized by Wayne Douglas, founder of benzo.case.com / benzo-case-japan.com

Please read share so your loved ones are informed and can say NO to benzos!

If you have experienced adverse effects when taking or tapering from benzodiazepines I’d love some feedback on the above possible contributing factors.