Trudy Scott Anxiety Nutrition Solutions & Every Woman Over 29

Lidtke Endorphigen vs Doctor’s Best D-phenylalanine: the taste difference and endorphin boosting benefits for mood and cravings

April 19, 2024 By Trudy Scott 26 Comments

The amino acid d-phenylalanine (DPA) is used to boost endorphins in order to improve mood and reduce cravings. Lidtke Endorphigen has long been a favorite recommendation of mine for this purpose. Doctor’s Best D-phenylalanine is an equally effective and quality product, and both are ideally used opened onto the tongue. When DPA is used this way you get quick results. Many of my clients (and myself included) describe the opened DPA as a dark-chocolate bitter like taste that is not unpleasant. However, about half my clients don’t particularly like the taste of DPA and one woman in my community, Ali, was ready to give up on the Lidtke Endorphigen product because of the taste.

In today’s blog you can read her feedback comparing both products and what worked for her, feedback from a few other women about both products and my personal feedback – with all of us sharing results and taste. And I share some takeaway lessons from these DPA experiences.

She shared this about her strong aversion to the Endorphigen:

Oh goodness. If I open the Endorphigen on my tongue, it’s just awful. I might be able to get 1/4 of it but that’s it. And the taste stays there for at least an hour. No sense of chocolate in there for me. Isn’t that interesting that you and others like the taste. I consider myself pretty open to whatever needs to be done but wow, this is almost no way.

I shared how I love the taste of DPA and that it’s 50:50 in terms of loving it (chocolate-like taste) vs not loving it but also that using the amino acids opened is more effective for many folks. But it’s no good if it tastes bad. I also shared that Lidtke Endorphigen contains a small amount of vitamin B2 and vitamin B6 and maybe that was making it intolerable for her.

Doctor’s Best D-phenylalanine contains DPA only and when I let her know all this, Ali decided to give it a try. This is her feedback on the day she got it:

I received my Doctor’s Best D-phenylalanine and put it on my tongue. It’s 10 bazillion times better than the Endorphigen which was so bad for me that I couldn’t get past it. And I think I can get past a lot. I’m grateful. So now I have to see how it works for me.

Ali’s dark clouds have lifted and her sweet tooth has disappeared

The next day Ali posted this, amazed this product made such a difference in just one day:

I used the Doctor’s Best D-phenylalanine only once and that was today at about 8 am. I felt just generally better, no dark clouds. But also, it’s now 6:30pm when I get my sweet tooth. Nothing. Nothing at all. So no sweet tooth and an improved general feeling. I realize it’s only one day but I feel like it’s made a difference.

And a week later she posted this, confirming that Doctor’s Best D-phenylalanine “is a game changer”:

So much different from Endorphigen. I find I need only 1/2 capsule on my tongue. There’s not much of a taste to me. I then don’t want sweets like I have been wanting in the morning and evening. But I also have a better general feeling. Hard to describe but I just feel more grounded. I can’t tell if it physically reduces the sweet craving or if it’s a mental change. Or both. In any case, nice solid change. Thank you for being there.

Alicia also likes Doctor’s Best D-phenylalanine opened on to her tongue

She shared this about how this DPA product makes her feel:

It gives me a great feeling. Just getting me through some stressful moments. I recommend it! Opening onto the tongue is more effective than swallowing but swallowing adds a bit of relaxation too.

I don’t mind the taste at all – it reminds me of sugar or cocoa powder (my husband was less keen when I got him to try). And it works quickly, yes – I think within 10 minutes but probably less. And I feel more perky for hours. I think I feel more alert but calm emotionally.

I always have a bottle of DPA on hand and I shared my success with Doctor’s Best D-phenylalanine for a recent tooth issue/pain and emotional pain over the holidays on this blog post.

And yet many folks do well with Lidtke Endorphigen and like the taste

I’d like to be clear that this is not intended to be a negative post about Lidtke Endorphigen at all. I still recommend both products and I’ve personally used and like the taste of both. The purpose is to illustrate that we need to find what works for our unique needs and tastes.

As you can see, many folks do really well with the Lidtke product.

Lynn shared this: “I love using the DPA! I use the Lidke brand. Very helpful in improving mood and anxiety. Open on my tongue. I like the taste!”

Joan shared this: “It’s interesting to read your recommendation to open the capsule … I had just started doing that! (Already using powdered forms of other aminos) Anyone looking thru my trash might wonder what I’m up to. This method really works for me.” (she’s using the Lidtke brand).

The addition of vitamin B2 and vitamin B6 to the Lidtke DPA clearly makes no difference in these instances.

The takeaways from this post

DPA is effective for boosting mood and reducing cravings
DPA works more effectively when opened on to the tongue and you’ll see results more quickly
Don’t push through if a product tastes unpleasant
Don’t give up if one brand doesn’t work for you
What works for you may not work for someone else
We all have different taste perceptions – find what works for your unique needs and tastes
Product formulations change so keep track of exact ingredients on your log and check ingredients when you re-purchase a product

Both DPA products and where to find them

Doctor’s Best D-phenylalanine is available via iherb (use this link to save 5%). Lidtke Endorphigen is available from the company site and from my online store (Fullscript – only available to US customers – use this link to set up an account).

Update September 27, 2024

It appears there are issues with the supply of Doctor’s Best D-phenylalanine. As of now it’s no longer available on their website and nor is it available via iherb.

I emailed Doctor’s Best and received a very generic response and emailed again to try and find out if it’s a shortage or has been discontinued.

They replied to my 2nd email with this:

We appreciate your interest in the products that we offer. Unfortunately, our D-phenylalanine is temporarily out of stock and at this time, we do not have a specific restock date available. We apologize for the inconvenience.

We recommend checking back on our website periodically for updates on product availability. As soon as it is restocked, it will be listed on our website, and you’ll be able to place an order.

The problem is far from clear. Someone in the community reached out and shared this: “When I spoke to a DB representative on the phone, they told me the product was discontinued due to ‘supply chain issues,’ that they had not been producing it for some time, and that Lidtke was the only place they could redirect me. Sounds like they don’t even know in-house what the true status is.”

Let’s hope this is just a shortage. But either way, right now Lidtke Endorphigen is the only other company I know that offers DPA and because of the taste issue some individuals have with the Lidtke product, swallowing a capsule is going to be the best option. I have also reached out to Lidtke sharing the taste issue and this blog post, and asked if they would be willing to offer a DPA only product. I’ll keep you posted on the outcome (and thanks if you reached out to let me know your findings).

Update May 30, 2025

Unfortunately, Doctor’s Best D-phenylalanine has been discontinued. The good news is that Lidtke appreciated the fact that I shared your taste issues and feedback, and my request for a powder-only product of d-phenyalanine/DPA has come to fruition.

You can read more about this new DPA product on this blog post.

Additional resources when you are new to using DPA and other amino acids as supplements

As a reminder, low endorphins can cause low mood, weepiness, emotional pain, physical pain and emotional eating or cravings. As always, I use the symptoms questionnaire to figure out if low endorphins or other neurotransmitter imbalances may be an issue.

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, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

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 (over and above the DPA products I mentioned above).

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 too). This is a paid online/virtual group program where you get my guidance and community support.

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.

Wrapping up and your feedback

I do always appreciate feedback like this so keep it coming so more folks can get results.

Now I’d love to hear from you – how has DPA helped your mood and cravings (and pain too?)

Which product has worked well for you?

Do you find DPA is more effective if swallowed or as a capsule opened? And how do you describe the taste?

If you’re a practitioner do you use DPA with your clients/patients and have you had this feedback?

And please let me know if it’s helpful that I’m now including product recommendations and where to get them?

Feel free to share and ask your questions below.

Using GABA to ease the visceral / abdominal pain and hypersensitivity of colitis, ease anxiety and reduce inflammation?

April 12, 2024 By Trudy Scott 13 Comments

Can the amino acid GABA be used as a supplement to ease the visceral (or abdominal) pain and hypersensitivity of colitis? And at the same time help to ease physical anxiety/tension, spasms and even reduce inflammation? A new animal study suggests this may be possible, with the authors stating “these results raise the promising possibility that GABA … may be an effective therapeutic strategy for the management of symptoms associated with colitis.”

Clinically we see that GABA does ease visceral pain in many digestive conditions and there is much evidence that it eases physical anxiety too. I share my personal experiences and feedback from someone in my community below.

What is especially exciting about this paper is that it’s specific for colitis and many markers of inflammation are favorably impacted by GABA supplementation too. The authors do state that human studies are needed to confirm this research. I look forward to these human studies and until then I say let’s use what we see clinically, based on symptoms and a trial of GABA.

Here is the paper: Experimental colitis-induced visceral hypersensitivity is attenuated by GABA treatment and the overview of their hypothesis:

Ulcerative colitis is linked with inflammation of the large intestine due to an overactive response of the colon-immune system. Ulcerative colitis is associated with weight loss, rectal bleeding, diarrhea, and abdominal pain.

Given that γ-amino butyric acid (GABA) suppresses immune cell activity and the excitability of colonic afferents, and that there is a decrease in colonic GABA during ulcerative colitis, we hypothesized that ulcerative colitis pain is due to a decrease in the inhibition of colonic afferents. Thus, restoring GABA in the colon will attenuate inflammatory hypersensitivity.

Colonic afferents are neurons that “carry information from sensory receptors of … organs” like the colon “to the central nervous system (i.e. brain and spinal cord).” They are involved in the perception of pain.

The study and favorable outcomes

They tested their hypothesis in a mouse model of colitis and GABA was given at the same time.

What they found is that GABA reduced the “increase in the colon permeability” i.e. prevented leaky gut; reduced the “clinical progression of colitis (disease activity index or DAI)”; reduced the “colon histological score” (or measure of disease activity in inflammatory bowel diseases) and reduced visceral hypersensitivity (or abdominal pain).

There were also favorable changes in inflammatory markers: “GABA inhibited the …increase in the proinflammatory cytokines tumor necrosis factor-α (TNF-α), interferon-γ (IFN-γ), interleukin-12 (IL-12), and increased the expression of the anti-inflammatory cytokine IL-10 in the colon tissue.”

Their conclusion is as follows: “These data suggest that increasing gastrointestinal levels of GABA may be useful for the treatment of colitis.”

My GABA visceral pain story

I have chronic SIBO (small intestinal bacterial overgrowth) and found that sublingual GABA helped when I would get that awful and painful belly bloat. When my SIBO was at its worst I would be in pain all night, tossing and turning and unable to sleep because of the belly distension/bloat.

It was often a combined approach of sublingual GABA, Iberogast and topical peppermint and lavender essential oil on my bloated belly.

More recently I found that the topical GABA called Somnium, rubbed onto my bloated belly, helped tremendously too. You can read more about Somnium here.

(My SIBO is much much better now, since I’ve been using berberine, but that is a topic for another blog post.)

GABA: stress, anxiety and visceral pain

As you know, I consider myself a GABA girl and it also helps ease my physical anxiety.

The above animal study doesn’t address the impacts of GABA on anxiety but there is research showing that “in concert with chronic visceral pain, there is a high comorbidity with stress-related psychiatric disorders including anxiety and depression.

Evidence suggests that long term stress facilitates pain perception and sensitizes pain pathways, leading to a feed-forward cycle promoting chronic visceral pain disorders such as irritable bowel syndrome (IBS).”

It makes total sense that GABA can play a role in addressing all of this for me – the visceral pain and IBS, the physical anxiety and sleep issues too.

GABA eases Gail’s painful gut spasms and reduces her stress

Neither myself or Gail have colitis and yet GABA helps us both with SIBO and the visceral pain we experience, and the associated anxiety. Gail shares this: “I’ve had diarrheal IBS for decades, recently diagnosed SIBO. Missed a lot of work with pain spasms and diarrhea almost every work morning. I had a phenomenal experience with my first dose of GABA at bedtime and like a miracle I’m pain-free in the morning.

It’s a huge huge improvement! (unless there’s a major stressor in my life like when my mom recently passed away)

I also take GABA at work if I anticipate a stressful situation. I love that I am still sharp mentally on this.”

A few GABA product options – a sublingual, a powder and a cream

Some of the GABA products I recommend include Source Naturals GABA Calm lozenges and Now GABA Powder. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, Source Naturals GABA Calm lozenges and Now GABA Powder are available via iherb (use this link to save 5%).

Somnium GABA Cream is available with international shipping. Click here to get Somnium GABA Cream (and use my coupon code TRUDY15 to save 15%).

Additional resources when you are new to using GABA and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low GABA or other neurotransmitter imbalances may be an issue for you.

Wrapping up and your feedback

I do always appreciate questions and feedback like this so keep your questions and comments coming. I do hope my sharing my experience with GABA for visceral pain and this other feedback has been helpful to you.

While this blog is specific to the research on GABA for colitis, I feel comfortable saying the use of GABA could also be considered for belly pain/visceral pain in someone with a diagnosis such as Crohn’s disease (which like colitis is also classed an IBD/inflammatory bowel disease) or IBS/SIBO (irritable bowel syndrome/small intestinal bacterial overgrowth).

How has GABA helped reduce your visceral pain? (please share if you have colitis or Crohn’s disease or IBS/SIBO or another digestive issue).

Has GABA also helped to reduce your physical anxiety, tension and self-medicating with sugar or alcohol in order to relax?

If yes, which products have helped, how much and do you find swallowed or capsule opened or powder is more effective for your needs?

If you’re a practitioner do you use GABA with your colitis clients/patients?

And please let me know if it’s helpful that I’m now including product recommendations and where to get them?

Feel free to share and ask your questions below.

DLPA vs DPA for pain, food cravings, depression, grief, lack of joy; and impacts of DLPA on sleep, and feeling more stressed/anxious

April 5, 2024 By Trudy Scott Leave a Comment

A very common question I get is from folks asking about the difference between the amino acids DPA (d-phenylalanine) and DLPA (dl-phenylalanine) for endorphin support and endorphin/dopamine support. I dedicate an entire blog to this question explaining the differences and which one I use for weepiness, heart-ache, pain and energy. I also discuss where tyrosine (for dopamine support) fits in. If you missed that or need a recap you can read about this on the blog.

The blog post generated some great questions that I’m sharing today, with my feedback, in case you have similar questions. I discuss a question about DLPA vs DPA for pain and impacts on sleep; a question about DLPA (used by mistake) raising already high dopamine levels and why DPA isn’t working any more for food cravings; a question about using DPA with GABA; and a question about DPA for depression and lack of joy caused by grief.

Here is the question from Gloria who shared this feedback about her use of DLPA (as part of a pain relief product) but says she can’t use it past noon. She also wants to know more about DPA for pain relief:

My experience with DLPA is as part of a supplement called Curamin for pain relief from arthritis that also has curcumin and boswellia. It works quite well in the AM but I can’t tolerate it past noon or it negatively affects my sleep.

Interesting to learn it is similar to tyrosine which I have had sleep problems with in the past.

Does DPA work as well for pain? Is it best to take amino acids on an empty stomach for best absorption? Does that mean an hour before a meal or two hours after? Thank you for your blogs and book!

It’s great that this combination product offers pain relief and it’s good that she has made the connection to poor sleep when it’s used after noon. This is a popular product that I would like to see include the possible impacts on sleep and the other precautions for DLPA . It is a proprietary formulation so you don’t actually know how much DLPA you’re getting. I really don’t like not knowing.

One other concern is that curcumin is high-oxalate and for some this can make pain worse. Otherwise, curcumin and boswellia are excellent for pain relief and reducing inflammation.

DPA is more effective for pain than DLPA because it offers a bigger endorphin boost. If oxalates are not an issue, one option could be to continue with the Curamin before noon and if needed, add standalone DPA in the afternoon and evening, for added pain relief.

Amino acids are more effective on an empty stomach and even more effective when opened on to the tongue. I share more about opening DPA onto the tongue in this blog.

DLPA (used by mistake) raised already high dopamine levels and why isn’t DPA working any more for food cravings?

Rhonda shared how she found out the difference between DPA and DLPA the hard way and wants to go back to DPA:

I certainly found out the difference the hard way. I had used Lidtke Endorphigen for a few years and I think it helped a bit with food cravings. As I am in Australia, I depend on my sister’s visits from US for my supply. When I ran out last year, I bought DLPA by mistake.

After 1 week I was unable to cope with life, totally stressed out about everything, wanting to cry or scream or run away. Zero tolerance towards anyone. After 10 days I realized my mistake and I went back to normal in 24 hrs.

I believe DLPA resulted in very high dopamine as I already have a very slow COMT gene activity for breaking down dopamine.

I now take Endorphigen again but not seeing much effect on sugar cravings this time.

That is quite the reaction she experienced but I’m glad she figured it out so quickly. It’s not uncommon for some folks to react to DLPA like this, feeling more stressed and even anxious. High dopamine, and norepinephrine and epinephrine (so a huge adrenalin rush), related to slow COMT activity could well be the cause.

When Endorphigen (or any of the amino acids) work well initially we continue with trials of higher doses to find the ideal dose. It may also be that a reset is needed after the shift in dopamine.

Rhonda did say she thinks Endorphigen “helped a bit with food cravings.” When it only helps a bit it may be that the dose isn’t high enough or we may need to consider other neurotransmitter imbalances. They can all cause cravings for slightly different reasons: GABA/stress, serotonin/worry or low mood, glutamine/low blood sugar. More on that and the respective amino acids here.

Can GABA be used with DPA?

Ray asks: “Can I use GABA 25mg and also take DPA? Would either/or offset the other?”

My feedback: If someone has low GABA symptoms and GABA helps and they also have low endorphin symptoms and DPA helps then they are absolutely fine to use together and even at the same time. However, I have my clients trial one at a time in order to find the ideal dose and so you know how each one is working

What can I use for my depression and lack of joy, caused by grief?

Vee says she needs something “to get through my grief depression”:

Completely flat, no joy. I always had a calm flat disposition, but now it’s a complete zero. I need my brain to produce some oxytocin so I can like myself, my family and remember all I should be grateful for. I sleep good. I don’t take any meds, and I don’t abuse alcohol. Does tyrosine affect the brain in the way of producing oxytocin?

My feedback: I use DPA/Lidtke Endorphigen for this very purpose. It’s wonderful for grief, depression, lack of joy and the weepiness we see with low endorphins. It also helps with emotional eating that can show up as we try to self-medicate with treats in order to try and feel better.

When the depression also includes being flat, blah and curl-up in bed we use DLPA instead of DPA, or a combination of DPLA/DPA or tyrosine/DPA. Trials of each, one by one, helps you figure out what works best for your unique needs.

And for some folks GABA is helpful as shared by this woman who found GABA allowed her to sit with a feeling of peace and calm most of the time after her mum passed away.

Research does shows a link between dopamine and oxytocin, with oxytocin “emerging as one particular neural substrate that may be influenced by the altered dopamine levels.” Also, for oxytocin support I’d focus on hugs, massage, touch, laughter, making love, yoga, and petting a dog or cat.

DPA and DLPA product options

Products I recommend include Lidtke EndorphiGen (which is DPA) and Pure Encapsulations DL-Phenylalanine (DLPA). You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, these products are available via iherb: Doctor’s Best D-Phenylalanine (or DPA) and Life Extension D, L-Phenylalanine (or DLPA) (use this link to save 5%).

Additional resources when you are new to using DPA and DLPA, and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low endorphins or low dopamine or other neurotransmitter imbalances may be an issue for you.

Wrapping up and your feedback

I do always appreciate questions and feedback like this so keep your questions coming. I do hope my sharing these ones have been helpful to you.

How has DPA or DLPA helped your pain, depression, lack of joy, weepiness, and grief? And has DLPA affected your sleep or made you feel more anxious or stressed?

If yes, which products have helped and do you find swallowed or capsule opened is more effective?

If you’re a practitioner do you use DPA and/or DLPA with clients/patients?

And please let me know if it’s helpful that I’m now including product recommendations and where to get them?

Feel free to share and ask your questions below.

GABA Supplementation Increased Heart-Rate Variability, Emotional Response, Sleep Efficiency and Reduced Depression in Sedentary Overweight Women

March 29, 2024 By Trudy Scott 17 Comments

In a new GABA study published earlier this year, the authors report that supplementation with the calming amino acid, GABA (gamma-aminobutyric acid), helped to reduce stress and depression, and improved emotional response and sleep in overweight women. The intervention group was given 200 mg GABA per day for 90 days. Here is the study abstract:

Gamma-aminobutyric acid (GABA) serves as a pivotal neurotransmitter implicated in the pathogenesis of stress, anxiety, sleep-related disorders, and heart rate (HR) reactions.

Heart-rate variability (HRV), modulated by the sympathetic and parasympathetic branches of the autonomic nervous system (ANS), offers insights into cardiac autonomic control and cardiovascular well-being.

The present study aimed to explore the impact of GABA supplementation on emotional metrics, sleep quality, and HRV in sedentary women with overweight or obesity partaking in physical exercise.

A randomized, double-blind, placebo-controlled clinical trial was undertaken involving 30 sedentary women with overweight or obesity. Volunteers were assigned randomly to two groups: the intervention group receiving GABA (200 mg) once daily for a total of 90 supplementation doses, and the placebo group. Both groups engaged in physical exercise, while the supplementation regimen spanned 90 days.

Assessments were conducted at three intervals: baseline (T0), midway through the study (T45), and study culmination (T90).

Following 90 days of GABA supplementation, the intervention group demonstrated enhancements in habitual sleep efficiency, as indicated by reductions in Pittsburgh Sleep Quality Index (PSQI) scores. Moreover, an improved emotional response was observed, characterized by diminished negative affect. GABA supplementation yielded ameliorations in depression scores as per the Depression, Anxiety, and Stress Scale (DASS-21). Notably, an augmented HRV was noted, attributed to heightened parasympathetic autonomic nervous system predominance.

GABA supplementation elicited noteworthy enhancements in heart rate variability, emotional response, depression mitigation, and sleep efficiency following a 90-day supplementation.

I received a full copy of the paper, GABA Supplementation, Increased Heart-Rate Variability, Emotional Response, Sleep Efficiency and Reduced Depression in Sedentary Overweight Women Undergoing Physical Exercise: Placebo-Controlled, Randomized Clinical Trial. I thanked them for doing this research and shared my clinical insights and the fact that I do use GABA a little differently. More on that below.

The type of GABA, how it was used, the timing and fillers

The study participants were given GABA and not pharmaGABA, it was swallowed and it was used before bed.

Both the GABA and placebo contained starch and talc. The starch may be an issue with someone with SIBO (small intestinal bacterial overgrowth) or an IgG reaction to whatever the starch is made from, such as corn (used in this study) or rice or wheat.

Talc is simply not necessary in any supplements. With so many of my clients being very sensitive to excipients, ideally we want to be using fewer fillers and using a clean supplement just like when it comes to eating real whole good quality food.

My feedback on the 200 mg GABA dose used in the study

Given that many studies use much higher doses it’s wonderful that they used just 200 mg GABA.

They used the same dose for everyone for 90 days at night only.

This illustrates how effective GABA can be when used in the same manner for all study participants. It is, however, very possible that the fact they were exercising and just being part of a study also contributed to many of their improvements:

While both study groups engaged in physical exercise, it is plausible to surmise that the act of participating in physical activities may have contributed to the improved stress, anxiety, and depression profiles in the placebo group. Furthermore, study participation alone can instill a positive effect, potentially fostering volunteers’ motivation to embrace healthier lifestyle habits and enhance overall well-being.

My approach for using GABA is personalized

The study provides a great foundation for future research and clinical use.

My approach is personalized dosing based on symptoms and increased to find the optimal dose. I typically have clients start on 125 mg GABA used sublingually, which is a nice low starting dose for most folks. I have clients use GABA 1-5 times a day, including the night, based on their unique needs and only if they have low GABA type of physical/tension anxiety). I have clients rate 1 or 2 symptoms on a scale of 1-10 with 10 being worst, do an initial one-off trial of GABA and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Based on this we decide if we’ll continue with GABA and how much to use.

I speculate there would likely be even better outcomes with a GABA only powder used on the tongue and held in the mouth for up to 2 minutes. And of course, dosing according to each person’s needs is ideal but impractical in a study.

Feedback illustrates how GABA use (and the benefits) can differ per person

When I shared the research on Facebook I received this feedback from Doula Michelle Jackson:

25 mg GABA twice a day has done wonders for me. I used to take 750 mg of GABA Calm Mind at night and it made me very weepy. Lower dosing works best for me. It helps with sleep, anxiety and depression.

(The 750 mg GABA Calm Mind is a hard tablet and is not the same as the 125mg GABA Calm sublingual product I recommend. The product that works for her is Kal GABA 25mg.)

Carrie shared this: “I always put GABA under the tongue myself.”

Tara said: “GABA is the one thing I can rely on to get a good night’s rest. I open a 420 mg cap about 45 minutes before bed.”

Patrice said: “I take GABA about 30 minutes before bedtime. I open a capsule and use about 100-200 mg in water. It helps to calm my mind and stop ruminating. I think I sleep better.”

Elmas shared this about her son’s results: “GABA can be a game changer. We just started last week and can see it improves my boy’s tics and stimming. Thanks to Trudy’s recommendation on Mind Body and vagus nerve connection summit, we started only 100mg (Superior Sources sublingual) in water. And increased to approx 1/8 tsp about 380mg (Sources Naturals GABA powder) yesterday.”

Both Sue and her husband benefit from GABA:“Trudy posted once about GABA helping with pain in the colon so I tried it and was so amazed at how quickly it worked. I use 200 mg and take the capsule whole, not opening the caps and it works in 15 minutes for me. I have found it also helps me with times that I get anxiety, crabbiness, restless legs and the blues. This is such a blessing for me.

Even my husband will take 200 mg when he’s feeling grouchy with the customers and within 15 to 20 minutes, he’s a different person. It’s a wonder supplement. I tell EVERYBODY about it.”

As you can see from the above, it really is different strokes for different folks and a personalized approach to using GABA.

A few GABA product options – a sublingual and a powder

Products I recommend include Source Naturals GABA Calm lozenges and Now GABA Powder. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, these same products are available via iherb (use this link to save 5%).

Additional resources when you are new to using GABA and other amino acids as supplements

As I mentioned above, I use the symptoms questionnaire to figure out if low GABA or other neurotransmitter imbalances may be an issue for you.

Wrapping up and your feedback

I do appreciate the researchers and do hope my clinical insights and community feedback help with further research. The team has plans to do similar research with men and older individuals, and I look forward to these outcomes. I’ll be sure to share these at a later date.

I’ll end here with this statement from the conclusion:

Consequently, GABA supplementation emerges as a promising avenue for augmenting both cardiovascular and emotional well-being among individuals actively participating in physical exercise.

How has GABA helped your emotions, depression, stress and sleep? And what doses work best for you?

Have you tweaked your dosing to find the ideal doses for your needs?

If yes, which products have helped and do you find sublingual or swallowed is more effective?

If you’re a practitioner do you use GABA with clients/patients and how do you use it?

And please let me know if it’s helpful that I’m now including product recommendations and where to get them?

Feel free to share and ask your questions below.

Ox bile as a supplement: to help counter the effects of dietary oxalates very likely caused by bile issues and poor fat digestion

March 15, 2024 By Trudy Scott 68 Comments

I’m using ox bile (as a supplement) to help counter the effects of dietary oxalates very likely caused by my bile issues and poor fat digestion.

I started with 125 mg ox bile with lunch and dinner and now I’m up to 250 mg at lunch and 375 mg at dinner. Many ox bile products are 500 mg but I decided to start low and go slow and also use an ox bile only product rather than ox bile combined with digestive enzymes.

I don’t know exactly what my liver or gallbladder issues are but suspect low bile production and/or sluggish bile flow.

I have an issue with dietary oxalates and using ox bile confirms my suspicions because I can feel it helping further with symptom reduction (foot and eye pain, and restless legs at night). Because of improved fat digestion, I’m encouraged it’s going to help with longer term bone health (I was recently diagnosed with osteoporosis), immunity, hormone balance and heart health too. I expect better absorption of healthy fats like omega-3 fatty acids, evening primrose oil and fat-soluble vitamins A, E, D and K (and D and K are so important for bone health).

Of course, all this means less oxalate absorption and a reduced impact of the sharp damaging crystals found in medium/high oxalate foods. Oxalates also bind to minerals like zinc, magnesium, and calcium so those mineral deficiencies should shift too.

Read on for a background on oxalate crystal disease, the research on conjugated bile acid replacement therapy (or ox bile supplementation) and oxalate/fat digestion mechanisms, and more about signs of bile issues and solutions. I also share what else I do to mitigate oxalate issues and improve fat digestion, and the ox bile product I am using.

Ox bile increases fat absorption and reduces oxalate absorption

This paper, Conjugated bile acid replacement therapy reduces urinary oxalate excretion in short bowel syndrome, explains that “Soluble oxalate is hyper absorbed by the colon leading to hyperoxaluria and an increased risk for renal calcium oxalate stones and deposits” (and other pain issues – more on that below).

Using ox bile as a supplement (or replacement) with meals “increases fat absorption and thereby decreases calcium fatty acid soap formation and oxalate hyperabsorption.” What does this mean? When fat absorption is improved with ox bile supplements there is more calcium left to bind to excess oxalates in the gut and get rid of them in the stool i.e. less oxalates are absorbed.

I encourage you to read the above paper for a better understanding of the mechanisms.

I do appreciate this team of researchers who have highlighted this approach to help with oxalate issues. Keep in mind I’m experimenting and extrapolating from this single case study of someone with short bowel syndrome and based on what I already know about bile/fat digestion, my own oxalate issues and symptoms of poor bile production/flow (see below).

I don’t have short bowel syndrome but there are a few related studies like this one from the same department, so I feel comfortable experimenting and tracking.

Other pain issues and my pain symptoms caused by dietary oxalates

Keep in mind that the increased absorption of oxalates also causes issues like joint and soft tissue pain, anxiety, restless legs, insomnia, bladder issues, vulvodynia, eye-poking (in autism), thyroid problems, osteoporosis, damage to the heart etc. even when there are no kidney stones. This is not recognized in kidney stone research but is seen extensively in clinical practice.

In 2012 I made the connection between oxalate intake and my excruciating foot pain – a combination of hot-burning-coals-pain and shards-of-glass-pain. The pain has always been worse at night and at its worst I was unable to sleep with severe restless legs. A few years later, I noticed my left eye being affected too, with scratchy discomfort and mild pain. There is also a goopy kind of discharge from the inner part of my eye and burning/redness crystal-like teariness on the outer parts of my eyes.

You can read more about my oxalate story and oxalate crystal disease on this blog – Oxalate crystal disease, dietary oxalates and pain: the research & questions.

It’s more than only ox bile replacement to help with oxalate issues

I say that ox bile helps further because this is a journey I’m on and there are many nutritional approaches that have been helping me over the years. My symptoms have reduced as I do eat mostly low oxalate with some medium oxalate vegetables from time to time, and occasional chocolate or carob (which are high oxalate).

I continue to finesse my use of calcium citrate at bedtime when my symptoms do flare. I am fortunate that I am able to eat cheese so this is another source of calcium for me.

I have pyroluria so I have long used vitamin B6 which is recognized to be helpful for some with oxalate issues. I suspect this may have prevented dumping when I first switched to low oxalate eating.

Signs of low quality bile from Anne Louse Gittleman

These are from her book, The New Fat Flush Plan:

Queasiness after a fatty meal (impaired bile flow)
Light-colored or floating stools (lack of bile output)
Nausea/motion sickness (not enough bile)
Dry skin and hair (lack of essential fatty acids)
Constipation (inadequate bile for lubrication)
Constant feeling of fullness
Inability to lose weight
Pain under the right rib cage (reflective pain from the gallbladder)
Hemorrhoids (congested liver)
Varicose veins (pressure from constipation due to thickened bile)
Pain between the shoulder blades (reflective pain from the gallbladder)
Bloating or gas
Headache over the eyes (gallbladder meridian passes over this region)
Bitter taste in the mouth after meals (sign of bile regurgitation)
History of prescription or recreational drug use (need for more liver and gallbladder support)
Sensitivities to chemicals
Easily intoxicated (need for more liver and gallbladder support)
Fibromyalgia (sign of liver and gallbladder overload)
Hypothyroidism (sign of deficient bile to stimulate active thyroid hormone in fat cells)

I’m adding these signs/related issues/conditions:

Fatigue
Itchy skin
SIBO/small intestinal bacterial overgrowth
Osteoporosis
History of gallbladder attacks or gallstones
Oxalate issues

In my Anxiety Summit interview with Anne Louise Gittleman she explains what bile is and why it’s so important (read here if you’re new to this).

What I’ve already done to improve my bile production/quality

Here is a quick summary of the advice Anne Louise Gittleman offers, with a note of what I’ve done. I share this to illustrate that I didn’t jump straight to ox bile supplementation/replacement:

Elimination of food allergies (I’ve done this)
Addressing low levels of hydrochloric acid or stomach acid (this is not an issue for me)
Controlling stress (this is ongoing)
Adding bitter greens to the diet (I do this as much as I can, avoiding medium/high oxalate bitter greens)
Hot lemon water in the morning (a favorite of the original Fat Flush Plan and something I’ve done for years)
Adding non-GMO lecithin from soy and sunflowers to your morning smoothie (I don’t do this)
Using a bile building formula that contains choline, taurine, beet root, inositol and methionine, and pancreatic lipase (I use taurine but can’t use beet root because it’s high oxalate; I did a 2 month trial of a lipase only supplement with no changes; I will likely experiment with choline, methionine and inositol in the near future)
Using castor oil packs (I plan to do this in the near future)

These are some of the other approaches that can also help:

Digestive bitters (it does help me and I continue to use it but it’s not enough)
Toxin removal (I’ve experienced the harmful effects of acute environmental toxin exposure and my daily use of taurine helped. I blogged about this here.)
Ongoing detox with infrared sauna (I use a Therasage portable sauna)
Ox bile supplementation/replacement (I chose to use ox bile to be sure it was a bile issue I was dealing with and I did many other interventions first.)

My observations when using ox bile supplementation

I have not had any severe pain flares and have not needed to use extra calcium citrate in the night. The other profound change was a dramatic increase in energy. A few months ago I thought my Lyme was flaring again as I was so exhausted in the afternoons. This exhaustion has dissipated.

In terms of digestive symptoms, I notice less queasiness after a fatty meal like roast chicken with the skin on or a fatty lamb slow cooker stew. The constant feeling of fullness, gas and bloating has improved too. I suspect ox bile is helping with SIBO because it’s antimicrobial. But I can’t be sure since I started berberine 6 months ago and noticed it reduced methane gas production.

I have yet to test out motion sickness on a boat trip but I haven’t been using wristbands in the car and have been fine. I had been having some unusual/new skin itchiness a few months ago and this has now resolved. I do have sensitivities to chemicals but I haven’t noticed any change yet.

I used my stool color as a gauge to whether the ox bile was working – as I increased the dose I noticed it got darker and I have no more floaters. My bowel movements are much easier (more lubrication) and I feel the urge to go more than before.

It will be interesting to see if longer term this helps with improving my bone density. It makes no sense that I have osteoporosis given I’ve been physically active all my life. I highly suspect my bile issues have been a factor since childhood and then got worse during perimenopause Research shows “Gallbladder emptying time is longer during the perimenopausal period.” Unfortunately kidney stones and oxalate issues ramp up in menopause so it’s the perfect storm. I will be discussing all this with my endocrinologist/bone density doctor and ideally do some testing to figure out what the bile issues are (the pancreatic elastase test was fine).

I do track carefully and only make one change at a time so I typically know what improvements I can attribute to what changes.

Ox bile product options

Allergy Research has an Ox Bile 125 mg product and a 500 mg product. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, Nutricology has an Ox Bile 125 mg product and a 500 mg product. This is the brand I happen to be using. It can be purchased on iherb (use this link to save 5%).

In conclusion

I’d like to give a shout out to my colleagues… I first learned about oxalates from my dear friend Julie Matthews. Hearing her present at a conference helped me make the connection to my feet pain issues. She introduced me to Susan Owens, oxalate guru and researcher, and the TLO/Trying Low Oxalate group, and now I communicate regularly with them, the TLO moderators and members. And I met Sally K. Norton a few years ago. She is the author of this excellent book, Toxic Superfoods: How Oxalate Overload Is Making You Sick (my Amazon link).

Unfortunately no-one discusses the use of ox bile replacement/supplementation for those of us with oxalate issues and bile issues, and I suspect it’s an under-appreciated tool for those of us who continue to struggle. Hopefully this research and my results starts a discussion on the topic and further interest.

Sally K. Norton does mention a connection in her book: “The immune system has a method for shielding surrounding tissues from oxalate crystals; entrapping them with extruded DNA called a neutrophil extracellular trap (NET). These NETs forming around oxalates may contribute to gallstones and gallbladder “sludge”. If this is the case in my situation, then my lifelong issues with bile were likely made worse by my intake of medium- and high-oxalate foods.

I do hope that me sharing my personal experiments and healing journey helps you or someone you know. Honestly, I could write a book on oxalates and what I’ve learned over the last few years. There is so much to all this and even though it’s a “pain” to be affected like this it is fascinating. I do feel thankful to have dietary and nutritional “solutions.”

The next step for me is looking into and addressing my endogenous oxalate production i.e. oxalates that are produced internally vs oxalates that are ingested. Stay tuned for an update on this.

Do you have oxalate issues together with gallbladder/bile issues/fat digestion issues and how has ox bile supplementation helped you?

Has ox bile helped you with low bile production or sluggish bile – even if you don’t have oxalate issues?

If you’re a practitioner have you used ox bile with your clients or patients?

Feel free to share and ask your questions below.

Collagen causes anxiety and sleep problems for some people. I would never have connected the dots but apparently I am one of those people.

March 1, 2024 By Trudy Scott 13 Comments

Thank you for solving my sleeping problem! I would never have connected the dots regarding collagen causing anxiety and sleep problems for some people, but apparently I am one of those people.

Although I would fall asleep instantly at bedtime, I would wake up 3 or 4 hours later and while my body was tired, my mind was wide awake and I was unable to go back to sleep for at least 2 or 3 hours. I would think about all the things I needed to do and the challenges I was having. These things would not bother me as much in the day. No matter what I tried – like praying and listening to calming music, I could not shut off my anxious thoughts.

Then it occurred to me that when I go out of town to visit my family, I sleep better. After hearing Trudy’s collagen presentation on the Osteoporosis Summit, I connected the dots! For the last 6 months, I have been putting about 10 grams of Vital Protein collagen in my coffee each morning. I don’t take the collagen with me when I travel. So I stopped using it and lo and behold, I am sleeping the best sleep I have slept in a long time! I even look forward to going to sleep.

So I thank you Trudy from the bottom of my heart for enlightening me. And Margie, I thank you for the wonderful Summit you put together with so much great information. I would still be sleep deprived if it wasn’t for you both!

I was so pleased to receive this lovely thank you email from Merrilyn (sent to me and summit host Margie Bissinger) and said how happy I am for her. I asked if I could share her feedback as a new blog so we can enlighten others who may have similar issues and because it’s an opportunity to share some of sleep/collagen research that supports a possible mechanism. She kindly said yes and answered my questions:

How long had you been using collagen and how long after starting it did the sleep issues start?
And how quickly after stopping the collagen did your sleep improve?
Did you consider using tryptophan or 5-HTP so you could continue to use the collagen? And are you prone to low serotonin?

Read on for some background on the serotonin-lowering effects for some folks who consume collagen, Merrilyn’s responses to my questions, my insights, some of the research, and the tryptophan and 5-HTP products I recommend.

The original collagen/gelatin serotonin-lowering blog/research from 2017

I first addressed this potential cause for anxiety, mood and sleep issues in a blog in 2017 – Collagen and gelatin lower serotonin: does this increase your anxiety and depression?

Margie invited me to share this information and some of the research with those who are using it or planning to use it for osteoporosis. I’m so glad I accepted because clearly there are still folks who are not aware of the potential serotonin-lowering effects of collagen. And I’m sharing Merrilyn’s results via this new blog in case it’s also new to you.

Briefly, collagen and gelatin are used in tryptophan-depletion studies to lower serotonin levels. It does this because neither collagen or gelatin contain tryptophan. Some people seem to be adversely impacted by acute tryptophan depletion/ATD caused by collagen or gelatin consumption while others are not.

If this is all new to you, I encourage you to read the original blog and search for “collagen” to find other information on this topic on my site.

How long had you been using collagen and how long after starting it did the sleep issues start?

I asked how long she’d been using collagen and how long after starting it did she notice problems with her sleep. This wasn’t clear to her and many folks like Marrilyn unfortunately don’t connect the dots right away.

I started Vital Proteins collagen on July 1, 2023. I did mark that down because as I add supplements to my diet, I try to make notes and only do one at a time in case they cause a problem. I did note that I was not consistent with taking it daily and I was only taking 5 to 10 grams daily ( in my cup of coffee!).

I have always had a bit of a problem with waking up at night, but normally go right back to sleep. I can’t remember exactly when the sleeping problems worsened and I never connected them to collagen.

Seems like over time, the sleeping and waking up with ruminating thoughts was getting worse. I had started trying Tylenol PM or Advil PM, only taking 1/2 of one with one plain Tylenol or Advil to help me sleep and relieve any muscle tension from exercise. That did not always help. Taking a whole PM was better, but I felt groggy the next day. I don’t need any now that I have stopped the collagen.

How quickly after stopping the collagen did your sleep improve?

When the cause of waking in the night is due to low serotonin, it’s common to notice improvements very quickly after stopping collagen. This was the case with Merrilyn:

I would say my sleep improved immediately after stopping it. I realized that on the days I was out of town and didn’t take the collagen, I slept better. … but I attributed it to the fact that it is cooler there and my 6 year old grandson wears me out by the evening. I do not take the collagen with me and I had not connected this to the sleep pattern.

I returned home after one trip and started the collagen that next morning and the sleepless nights started again. I can’t remember when I listened to your talk, but I am guessing around January 18th, because I noted that I stopped after that day and according to my Fitbit and my memory, I slept great the night of January 19th and other than one night, I have slept well since.

I do want to commend Merrilyn for keeping a log of new supplements and sleep patterns. It’s something I recommend for all my clients.

Did you consider using tryptophan or 5-HTP so you could continue to use the collagen and are you prone to low serotonin?

I also asked if she considered using tryptophan or 5-HTP (some folks do better on one vs the other) so she could continue to use the collagen – she had not considered this. And I wanted to know if she has been prone to low serotonin or suspects low serotonin currently.

I do believe I am prone to low serotonin based on the little I have read in your book. I have thought about using tryptophan with the collagen and might later. For now, I just want to enjoy sleeping and focus on improving my diet.

I also have evenings when I crave sugar. I can do without it during the day, but evenings are worse. Something else to work on.

She’s referring to the low serotonin symptoms questionnaire in the amino acid chapter of my book, The Antianxiety Food Solution. It’s also on the blog here.

A big clue is the insomnia and anxiety caused by consumption of collagen, and also the evening cravings. There are cravings with all the neurotransmitter imbalances, with afternoon/evening cravings common with low serotonin.

It is possible Merrilyn’s anxiety and insomnia effects are for reasons other than low serotonin: glutamate, oxalate, arginine or a histamine reaction are all possible with collagen intake). Doing a trial of tryptophan or 5-HTP while consuming collagen would confirm a serotonin connection.

Osteoporosis, allergies, serotonin and coffee

Merrilyn also shared that she is in her early 70s and besides osteoporosis and allergies, is generally healthy and takes no prescription drugs. Interestingly, research finds there may be a role for 5-HTP (and presumably tryptophan) for allergies and asthma, so this may be another clue for her.

Of course, reducing her cravings – tryptophan and/or 5-HTP make it easy – will also improve her nutrient status of zinc, magnesium, iron, vitamin B6 and other B vitamins etc. all of which are key when it comes to osteoporosis.

Quitting coffee altogether will likely prevent any waking in the night – yes, even just one cup a day can make a difference – and also help improve the status of many of these nutrients. This is often the least favorite change my clients make but Merrilyn will read about all this in the caffeine chapter in my book and may find tyrosine helps her do so.

Research: Daytime tryptophan depletion altered night-time sleep

A paper published in 2002, Mid-morning tryptophan depletion delays REM sleep onset in healthy subjects, reports the following:

Rapid daytime tryptophan depletion in healthy volunteers significantly decreased plasma tryptophan levels during the day and the evening, followed by alterations in the characteristics of night-time sleep, including increased sleep fragmentation, REM sleep latency, and REM density during first sleep episode.

In this randomized double-blind cross-over study, participants received “a tryptophan-free mixture of amino acids at 10:30 am…. resulting in a 77% decrease and 41% decrease of serum tryptophan at 3:30 pm. and 9:30 pm.” Keep in mind that collagen is a blend of certain amino acids and is tryptophan-free.

The authors discuss the fact that serotonin is involved in sleep regulation but interestingly the mood of study participants was not affected.

Even more interesting is another study that found collagen used before bedtime improved sleep and cognitive function in physically active males. It’s possible it’s doing this because it is lowering serotonin that is too high.

Tryptophan and 5-HTP product options

Products I recommend include Lidtke 500 mg Tryptophan, and Pure Encapsulations 50 mg 5-HTP. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, Doctor’s Best L-Tryptophan 500mg and Source Naturals 50 mg 5-HTP are products I recommend on iherb (use this link to save 5%).

Additional resources when you are new to using tryptophan or 5-HTP and other amino acids as supplements

We use the symptoms questionnaire to figure out if low serotonin or other neurotransmitter imbalances may be an issue for you.

Have you made the connection between your collagen consumption and anxiety/insomnia (or other low serotonin symptoms)?

Did you end up simply stopping collagen or have you successfully used it with tryptophan or 5-HTP?

If you’re a practitioner do you see this with your clients/patients who are prone to low serotonin?

And please let me know if it’s helpful that I’m now including product recommendations and where to get them?

Feel free to share and ask your questions below.