Mood swings, intense sugar cravings, comfort/binge eating, sadness, anxiety, crying, cramps and increased pain, irritability, anger, fatigue, cognitive dysfunction, overwhelm, feelings of unease and dissatisfaction, aggression, heartache, and/or insomnia are common for many women during the second half of the menstrual cycle i.e. in the luteal phase. You may relate to all or some of these symptoms. And you may have been diagnosed with or may identify with PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder – similar to PMS but more serious).
Research shows improvements of these symptoms with the amino acids tryptophan (which provides serotonin support) and GABA (which supports GABA levels). Although there is no research that the pyroluria protocol improves symptoms it’s something I see clinically all the time. (I’ve written about this extensively and share more on this below)
A really interesting study published in 1989 identified low endorphins and low catecholamines as a probable cause for some women – Prevention of Late Luteal Phase Dysphoric Disorder Symptoms with DL-Phenylalanine in Women with Abrupt β-Endorphin Decline: A Pilot Study
I recently came across the above paper and prior to this, had not considered this as a primary root cause. Here is the excerpt from the abstract:
Twenty-two women with late luteal phase dysphoric disorder were treated with DL-phenylalanine during the 15 days prior to menses in a double-blind crossover study.
DL-Phenylalanine was shown to be more effective than placebo in attenuating many symptoms characteristic of luteal phase dysphoric disorder. This amino acid was chosen because of its hypothesized actions in attenuating the symptoms associated with the sharp decline in central β-endorphin levels during the late luteal phase in women with luteal phase dysphoric disorder.
Let’s review a few terms… Late luteal phase dysphoric disorder is a synonym for PMDD. The luteal phase is one stage of the menstrual cycle and occurs after ovulation and before your period. When you feel dysphoric you feel very unhappy, uneasy, or dissatisfied. With the downward endorphin shift at this time, period pain and other pain can be worse, and weepiness and emotional symptoms increase. The need for comfort or reward eating also increases. The study authors suggest these PMDD symptoms may “closely resemble those seen during morphine or heroin withdrawal.”
Based on my experience I do feel comfortable extrapolating these findings to PMS and even peri and post-menopausal women who experience some or all of these symptoms (other than actual periods and period issues in post-menopausal women).
Study participants, dosing and timing of DLPA and improvements
The participants in the study were white, middle-class, and between 24 and 29. Each woman took one 750 mg of DLPA at breakfast and lunch for the 15 days prior to the expected onset of their periods.
In the study groups, it was found that “initial improvement started at the end of the first month of DLPA therapy. Continued therapy brought increased relief from symptoms by the end of the second month. Interestingly, the greatest period of improvement occurred during the washout period” at the end of the third month possibly due to a delayed action of DL-phenylalanine.
The authors make the following conclusion:
DL-phenylalanine was found to be safe, well-accepted, and without significant side effects. The significant improvement it produced with many of the symptoms characteristic of Late Luteal Phase Dysphoric Disorder [PMDD] suggests that it may prove a useful addition to the therapeutic armamentarium for this syndrome.
Keep in mind that a typical starting dose of DLPA is 500mg used 2-3 x per day and it’s typically used between meals for best effects. Ideal is also to customize dosing to your unique needs. In this study, everyone received the same dose at the same time. For these reasons it’s even more impressive to see results like they did.
It makes sense but I have just not used DPLA alone and only in the second half of the cycle
It’s a very small pilot study but given my experience with the amino acids DLPA, DPA and tyrosine, and the vast number of women I have worked with who had symptoms like the above, it makes sense. Using the above three amino acids in combination with dietary changes, tryptophan, GABA and the pyroluria protocol, this approach has offered relief for many of my clients. I have just not used DPLA alone and only in the second half of the cycle.
In case you’re wondering why I mention the three amino acids DLPA, DPA and tyrosine above, it’s because:
- DLPA (the amino acid used in this study) supports both endorphins and catecholamines (dopamine is one of them)
- Or DPA (supports endorphins only) can be used with tyrosine (supports catecholamines only) instead of DLPA which does both
I blog about the differences between DLPA and DPA here, together with all the symptoms we look at when considering doing a trial.
In this study, they used DLPA which boosts endorphins and catecholamines. As I share in my DPA vs DLPA blog, I prefer DPA (d-phenylalanine) for endorphin support when symptoms are severe. But DPA is not always available so DLPA is a good alternative, assuming the person can handle the catecholamine support. Some people can’t and there are some contraindications too.
I’d love to see follow-on research covering the following:
- A larger group of women using DLPA
- Individualizing the dosing of DLPA to each person’s unique needs
- Correlating results with the low endorphin and low catecholamine symptoms questionnaire
- Comparing DLPA alone with a combination of DPA + tyrosine (with each individualized based on unique needs)
Serotonin and GABA support for PMS/PMDD, and the pyroluria protocol
In this paper, Premenstrual Dysphoric Disorder the authors share that PMDD
comprises emotional and physical symptoms and functional impairment that lie on the severe end of the continuum of premenstrual symptoms. Women with PMDD have a differential response to normal hormonal fluctuations.
It’s recognized that serotonin and GABA play a role:
This susceptibility may involve the serotonin system, altered sensitivity of the GABAA receptor to the neurosteroid allopregnanalone [a naturally occurring neurosteroid which is made from the hormone progesterone], and altered brain circuitry involving emotional and cognitive functions.
They share SSRIs that are considered as the first-line treatment. Second-line treatments include oral contraceptives, calcium, chasteberry, and cognitive-behavioral therapy.
However, as I share in this blog, research supports the use of tryptophan – Tryptophan for PMS: premenstrual dysphoria, mood swings, tension, and irritability
A study published in 1999, A placebo-controlled clinical trial of L-tryptophan in premenstrual dysphoria, tryptophan was found to reduce symptoms of PMS when used in the luteal phase or second half of the cycle (i.e. after ovulation).
I mention GABA in this blog and the fact that many anxious women I work with also have pyroluria or signs of low zinc and low vitamin B6 and adding these nutrients, together with evening primrose oil, provide additional hormonal and neurotransmitter support, and help with the social anxiety.
Resources if you are new to using DLPA (or other amino acids) as supplements
If you are new to using DLPA or the other amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low endorphin and low catecholamine symptoms.)
If you suspect low levels of endorphins and/or low levels of catecholamine 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 team you or your loved one is working with. Blog posts like this are intended to add value to the chapter on amino acids, which contains detailed information on doses and time of the day for dosing.
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 acid products that I use with my individual clients and those in my group programs.
If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. It’s an opportunity to interact with me and other practitioners who are also using the amino acids.
Have you considered that there may be different types of PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) i.e. a different combination of root causes and therefore different solutions?
And have you had success with DLPA alone (providing both endorphin and dopamine support) or by using a combination of DPA (endorphin support only) and tyrosine (catecholamine support only).
If you’re peri or post menopausal have you also seen success with any of these amino acids?
Have the other amino acids, tryptophan and GABA or the pyroluria protocol helped too?
If you’re a practitioner please share what you’ve seen with clients/patients.
Feel free to ask your questions here too.
Hi Trudy,
I greatly appreciate your work! What dosage is recommended for a DPA/tyrosine combo?
Thank you
Heather
A typical starting dose for DPA and tyrosine is 500mg each (a few times a day) and less for sensitive folks. I always have clients trial one at a time.
I’m curious why you’re considering DPA + tyrosine instead of DLPA and if you have PMS/PMDD or hormonal issues and some of the symptoms I’ve listed.
If you are new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. The amino acid chapter has specifics on doing and timing. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ It’s a comprehensive approach – amino acids AND diet.
Thank you Trudy. I seen that both Phenylalanine and Tyrosine are too stimulating for me and effect my sleep.
My 11-year-old daughter is zinc deficient, is about 10-15 lbs overweight, and has at least 17 of the symptoms of pyroluria. She has ADD (inattentive type), strong social anxiety, picks at her fingers, and admits to emotional eating. She is in the prepubescent stage. Can She safely take Evening Primrose Oil? I would like to start her on that and the B6/zinc.
Devon
Evening primrose oil is considered safe for 12 and older but when GLA is low on a fatty acid tests we use it younger than that and especially if someone has pyroluria.
When someone has ADD and emotional eating DLPA can be a good choice and trial confirms if it will work. Or using tyrosine alone (for ADD) and DPA alone for endorphin support (for emotional eating). With picking at fingers I also look into low serotonin.
Keep in mind it’s not only the pyroluria protocol and the amino acids. It’s a comprehensive approach – amino acids AND diet. If you are new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Thank you so much. This is very helpful. Diet is a very big hurdle we have yet to jump. Thanks again.
Devon
The amino acids can help with the diet hurdle!
Hi Trudy. I read this with great interest. I turn 50 in June and suffer exceptionally low mood and sugar cravings for 2 weeks before my period is meant to be due. Last period I had was in May 2021 and then in January 2022. I have gained 25 kgs in the past two years. Dr wants me to go on hrt but your protocol sounds like it may work for me. Would appreciate your recommendations? Thank you.
Charmaine
If someone has symptoms that match low endorphins and low catecholamines with low mood and sugar cravings after “ovulation” I would consider a trial of DLPA. Keep in mind low mood can also be due to low serotonin. And sugar cravings happen with low endorphins (comfort type), low serotonin (for a mood lift), low GABA (stress eating), low blood sugar. And tryptophan/GABA help with hormone balance. But best is to trial one amino acid at a time.
If you are new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. The amino acid chapter has specifics on doing and timing. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ It’s a comprehensive approach – amino acids AND diet.
We may look into HRT (always bioidentical) too once we have addressed diet, adrenals and neurotransmitter imbalances.
Hi Trudy. I suffer from severe almost constant panic and anxiety and Gaba 5HTP are too sensitive for me and meds as well. I am stressed a lot from my situation . I’ve tried homeopathy and use magnesium NAC cit D omega vit c cit b. Any suggestions would be great . Not sure how to start a post so put it here
Melinda
I have clients use lower doses of GABA or 5-HTP before we decide that they won’t work. How much did you use, which products and what happens when you use these doses?
Here is a blog that reviews dosing ranges for GABA – How much GABA should I use for my anxiety? It depends on your unique needs (and there is an extremely large variation in dosing) https://www.everywomanover29.com/blog/how-much-gaba-should-i-use-for-my-anxiety-it-depends-on-your-unique-needs-and-there-is-an-extremely-large-variation-in-dosing/
My online GABA Quickstart group program is helpful when you have questions and need guidance (and moral support/encouragement). More here https://www.anxietynutritioninstitute.com/gabaquickstart/
5-HTP can also be an issue with high cortisol so we try tryptophan instead
If you are new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ Diet is as important as supplements.
Other non-food, non-nutrients options include yoga, tapping, nature, swinging etc
Thank you for your work!! Would this be OK for a woman who’s trying to conceive? She would be taking the DLPA when pregnant before she knew…is that OK if she stopped when she realized, or not worth the risk?
Avigail
None of the amino acids have been studied in pregnancy or nursing so unfortunately we don’t know.
I couldn’t find how to write a comment under an article relevant to my question so my apologies if this appears in the wrong place!
I had decided, as a result of trying out different doses of Gaba Calm, that 125mg was right and that anymore kept me awake. Last night after 4 or 5 hours of struggling to sleep I decided to risk taking another 125mg. Although I still struggled and kept being woken up, I think it did help and that it didn’t have the opposite effect that I feared. I am now feeling very groggy, so I think that is another indicator that it didn’t have the opposite effect. Trudy, my question is, do you know the half life of gaba and/or how much earlier do you think I might be able to take a second dose of gaba without it turning into glutamate? Thanks very much.
Brenda
No problem posting your question here. The best way to know is to trial various doses and timings and see how one feels. I like to have my clients take more at bedtime or just before so they don’t have and need more. They are also less groggy in the morning as GABA lasts in the system for around 4-6 hours
This GABA blog may be helpful if you missed it – How much GABA should I use for my anxiety? It depends on your unique needs (and there is an extremely large variation in dosing) https://www.everywomanover29.com/blog/how-much-gaba-should-i-use-for-my-anxiety-it-depends-on-your-unique-needs-and-there-is-an-extremely-large-variation-in-dosing/
My online GABA Quickstart group program is helpful when you have questions and need guidance (and moral support/encouragement). More here https://www.anxietynutritioninstitute.com/gabaquickstart/
Thank you Trudy. I seen that both Phenylalanine and Tyrosine are too stimulating for me and effect my sleep. Should I stay away from them forever?
My biggest issue is sleep. Even 5 HTP is stimulating.
Can you please recommend something to lower my cortisol and adrenaline?
Thank you
Yuliya
It may be the dose or the amino acids itself that is too stimulating. We know 5-HTP can raise cortisol and be too much for some folks.
For sleep we make sure to optimize the amino acids and I always start with addressing low serotonin with tryptophan and low GABA with GABA – and make sure to find the ideal dose.
Next we also look at high cortisol, SIBO, parasites, blood sugar balance, gluten/sugar/caffeine consumption (and other dietary factors like histamine/glutamates/oxalates and collagen consumption etc), meds side-effects, sex hormone imbalances, sleep apnea, dietary oxalate issues and EMFs when someone has waking in the night.
My book “The Antianxiety Food Solution” addresses all this in addition the amino acids: real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
When we know for sure it’s high cortisol (based on a saliva test) we use Seriphos
Hi Trudy,
I would like to know if you do consultations for women with severe symptoms of PMDD.
I feel it is out of my depth what to recommend to person in question but help is needed as symptoms are serious.
Looking forward to your reply,
Thank you
Maria R. Diaz
Maria
I do but my waiting list is really long. Feel free to reach out to my team on support@everywomanover29.com for a referral and to get her on the waiting list if she can wait.
I encourage you to consider the practitioner training so you can help folks with the amino acids https://www.anxietynutritioninstitute.com/balancingneurotransmitters/
Hi Trudy. I was feeling very depressed lately after many years of not feeling like this. I started DLPA and it has helped tremendously. It has really helped with motivation as well. However, a couple weeks since using it I am noticing some shortness of breath which I’ve had in the past due to anxiety. I am wondering if this could be contributing? Could taking L-tryptophan with it help? Or I could stop taking it and only take if I feel depressed again? Or reduce to a maintenance dosage of every other day or just a couple of times a week? I am currently taking 500mg in the morning. I would greatly appreciate any suggestions. Thank you so much
TT
It’s wonderful to hear DLPA has helped with your depression and motivation too!
I’d suspect it’s the increase in dopamine and would consider DPA as an option and possibly a small amount of tyrosine if some dopamine support is still needed. Reducing the amount or frequency of DLPA may be an option too
More about DPA vs DLPA here https://www.everywomanover29.com/blog/what-is-the-difference-between-dpa-and-dlpa-amino-acids-and-which-one-do-i-use-for-weepiness-heart-ache-pain-and-energy/
Please share which low endorphin and low dopamine symptoms you had before starting DLPA? and which symptoms have resolved?
Your writing is well-crafted, but your online presence gives the impression that you have pioneered the use of amino acids, including the questionnaires for identifying deficiencies and your book. I would appreciate seeing references to Julia Ross and her work, which you seem to echo without acknowledgment
Tanja
I’m sorry my writing gives you this impression. I do acknowledge Julia Ross as a pioneer in the use of amino acids and credit her in my book, the questionnaire (in my book and blog), have interviewed her a number of times on my anxiety summits and plan to interview her on my next summit too. I can’t possibly mention her in every blog post/social media post but I appreciate her and her wisdom immensely.
If you are familiar with my work you’ll know I have expanded the symptoms questionnaire, especially the low GABA section https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ and share my own case studies, the most recent research or “undiscovered” research like this DLPA study (I was not aware of this PMDD/endorphin connection when I worked in her clinic and the symptoms questionnaire has been updated with this one too), and my own clinical insights – all specific to anxiety and women’s health.