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What do I use instead of Seriphos to help lower high cortisol that is affecting my sleep and making me anxious at night?

By Trudy Scott 28 Comments

seriphos alternative

Seriphos, a phosphorylated serine supplement that I rate highly and have personally used with success, is not available right now. I’ve had a number of people reaching out frantically asking for help:

What do I use instead of Seriphos to help lower high cortisol that is affecting my sleep and making me anxious at night?

It’s my top product for addressing high cortisol at night and I’ve been recommending it for years for this purpose (as did one of my mentors, Julia Ross). It’s extremely effective when used a few hours before high cortisol (as measured on a salivary cortisol test).  It also starts to work within about a week for most individuals.

Unfortunately Seriphos has been unavailable for a number of months. The company has no information on when it will be available again but have assured me via email that the formulation will be the same. This is really good news after a previous debacle when the formulation changed in 2016/2017.

Until then, there are some other options that may be an effective alternative. And even if you still have some Seriphos in your calming/sleep stash I encourage you to pay attention as it’s important to have a backup plan for situations like this!

Read on below for information on phosphatidylserine, the cortisol/stress research and how it compares to phosphorylated serine; which phosphatidylserine products to consider instead of Seriphos; other options for lowering high cortisol levels (such as Cortisol Manager, Relora® lactium and bergamot); the amino acid theanine for neurotransmitter support and high cortisol; and additional resources when you are new to amino acids.

What is phosphatidylserine and how does it compare to phosphorylated serine?

From this 2023 paper, Phosphatidylserine: An overview on functionality, processing techniques, patents, and prospects

Phosphatidylserine is the part of cell structure in the body and has many beneficial functions especially in brain-related aging diseases.

Supplementation has been reported to show improved memory and cognition (including ADHD and Alzheimer’ s disease), and also better exercise performance. The research also shows benefits when it comes to lowering cortisol levels and feeling less stressed:

  • One study reported 300 mg/day for 1 month was “associated with feeling less stressed and having better mood in a sub-group of healthy young males.”
  • And another study using a moderate dose of 600 mg/day promoted “a desired hormonal balance for athletes by blunting increases in cortisol levels”, suggesting that phosphatidylserine “partly counteracts the stress-induced activation of the hypothalamopituitary-adrenal axis.”
  • One additional study reported that 800 mg/day for 10 days lowered “plasma cortisol concentrations in healthy inactive males”

As you can see the range of doses varies (which makes sense since we are all unique) but it has been established as a “safe oral supplement capable of attenuating the serum cortisol and creatine kinase responses to acute exercise stress.”

“Lower daily doses (<500 mg/day) for longer duration” are recommended for ongoing cognitive benefits. One study reported improvements in “behavioral and cognitive functions in a group of geriatric patients with cognitive impairment” who used 300 mg/day for 6 months.

Seriphos is unique in that it is a phosphorylated serine product – this is where the magic happens when it comes to lowering cortisol so well. It is similar to phosphatidylserine but as far as I am aware, there is no actual research on phosphorylated serine. They quote studies on phosphatidylserine on their site.

Which phosphatidylserine products to consider instead of Seriphos?

Here are two excellent professional grade phosphatidylserine products to consider. It may be a matter of trial and error to find what works well for your needs, plus adjusting the dose up as necessary.

  • Designs for Health PS 150 – Phosphatidylserine 150 mg: non-soy, sunflower sourced phosphatidyl serine with one capsule providing 150mg, so using a higher dose may be more effective:
    • Feedback from a colleague: “We have equally good results with phosphatidyl serine, but the dose usually needs to be in the 300-500mg range, to equate to what 1 or 2 Seriphos capsules could do.”
    • Feedback from another colleague: “We started using PS150 from DFH and love it.” He often uses this in conjunction with another Designs for Health product called Catecholacalm.
  • Designs for Health Phosphatidylserine Powder 200mg: One quarter teaspoon provides 200mg phosphatidylserine in a powder form.
    • This one is made from soy (GMO-free) but may be easier to use to get higher doses. Per their site the powder is an “excellent delivery system for children and the elderly who may have difficulty swallowing capsules; it has virtually no taste and will dissolve into applesauce or any food.”

Other options for lowering high cortisol levels: Cortisol Manager, Relora® lactium and bergamot

  • Cortisol Manager by Integrative Therapeutics – 2 capsules contain a proprietary blend of: ashwagandha (Sensoril®), L-Theanine, plus a blend of Magnolia (Magnolia officinalis) and 100mg of phosphatidylserine (soy free). I have seen mixed results with this product:
    • A colleague shared this: “Cortisol Manager can be dosed up to 2-3 tablets per day and used with or without additional phosphatidyl serine which can easily go as high as 600 mg.” He has seen salivary cortisol levels shift with this approach and shared: “Interestingly, I never saw those changes with Seriphos despite being a heavy user between 2009 and 2011 so I thought it was just hype.”
    • Feedback from someone on my blog: “Cortisol Manager was too stimulating with the Ashwagandha”
    • Feedback from a practitioner who first used Cortisol Manager personally and then switched to Seriphos at my recommendation: “Cortisol Manager did nothing for me. I dosed it high enough and took it for a month – but I felt nothing. Seriphos, on the other hand, worked the same night, within an hour or two.”
  • Relora®, a proprietary blend of Magnolia officinalis bark extract and Phellodendron amurense bark extract
  • Biotics Research De-stress, contains Lactium®, also known as hydrolyzed casein.
    • I have used this product with clients with good results and based on the research it lowers high cortisol. It’s also calming because it works on the GABAA receptor.
    • You’ll also see Lactium® referred to as alpha-s1 casein hydrolysate, hydrolyzed casein concentrate, and tryptic hydrolysate from bovine milk alphaS1-casein. More on this blog
  • There is very promising research on essential oils lowering cortisol levels – such as bergamot. In this blog I share an animal study that shows very promising results: Acute effects of bergamot oil on anxiety-related behaviour and corticosterone level in rats

both bergamot essential oil and diazepam exhibited anxiolytic-like behaviours and attenuated HPA axis activity by reducing the corticosterone response to stress

The amino acid theanine for neurotransmitter support and high cortisol

Theanine is a calming amino acid that supports low GABA, low serotonin and low dopamine, and has been shown to help with stress levels when salivary cortisol is high.

A 2021 study, A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® l-Theanine on Stress in a Healthy Adult Population, 200 mg of AlphaWave® l-Theanine was shown reduce “salivary cortisol in healthy, moderately stressed adults” and increase frontal region alpha wave activity.This was “indicative of relaxation in the brain and suggest a calming response.”

The authors conclude as follows:

Four weeks of supplementation with 200 mg of l-theanine has been shown to improve trait anxiety scores, suggesting that continued supplementation with AlphaWave® l-Theanine may have positive effects on trait anxiety as well, which may be an important application in longer-term stress management.

As you may already know, I am a proponent of long-term stress management with individual amino acids such as GABA, theanine and tryptophan/5-HTP. And the more I learn about the benefits and mechanisms of theanine the more excited I get!

Additional resources when you are new to using theanine, GABA or other amino acids as supplements

We use the symptoms questionnaire to figure out if low GABA (indicating a possible need for GABA or theanine) or low serotonin (indicating a need for tryptophan or 5-HTP) or low endorphins (indicating a possible need for DPA) or low dopamine (a need for tyrosine) other neurotransmitter imbalances may be an issue for you.

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, sugar cravings, anxiety and mood issues. The importance of quality animal protein and healthy fats is also covered.

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. We’ll be launching a budget-friendly homestudy version in a few weeks – sign up for the wait list here (the live version with Q&A is offered only a few times a year). The amino acids GABA and theanine are covered.

If you also need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.

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.

Now I’d love to hear from you …

Have you used Seriphos with success in the past for lowering high cortisol and helping with sleep and middle of the night surges or adrenalin-type anxiety and panic?

Have you had success with any of the Designs For Health or other phosphatidylserine products? How much did you need to use to get results?

What about Cortisol Manager, essential oils, Relora or lactium? Or something else?

Do you also use theanine with success? And if yes, how much helps you?

Feel free to post your questions here too.

How the correct approach, dose and sublingual use of GABA can be calming and not cause a flushed and itchy face and neck

By Trudy Scott 12 Comments

correct use of gaba

I started GABA 750mg and think it gently chills out my anxiety a bit, however 20 minutes after I take it, I feel flushed and itchy in my face and neck. This lasts for 5 minutes and then goes away.

I am in a migraine program with a health coach who has referenced your book several times. She recommended I stop it because it sounds like an allergy. I personally would think it would last longer if it was an allergy.

What do you think? Have you heard of this reaction before? I thought it would maybe get better as my body gets used to taking it? I wanted to continue because I think it’s helping. Thank you.

Sharon posted the above feedback about her promising calming results with GABA and her flushed/itchy question on one of the blogs.  She also asked this:

Just read other posts and I’m just beginning to learn all of this info on your site. I’m also getting your book. Looks like I may have started too high? Could I open up one of my capsules and just take powder orally and then work up?

Read on below to learn more about the fact that too much GABA does cause flushing; the correct approach, dose and sublingual use of GABA for Sharon; Holly’s similar story with 750mg GABA; and GABA, serotonin and endorphin support for Sharon’s other symptoms (headaches, migraines, PMS, sleep issues and rectal spasms); plus additional resources when are new to amino acids such as GABA, 5-HTP, DPA and others.

Too much GABA does cause a flush feeling

Firstly, it’s wonderful that GABA gently chills out Sharon’s anxiety a bit. And she is correct – her flush and itchy face and neck is unlikely to be an allergic reaction. Too much GABA does cause a niacin-like flush or tingling feeling and yes, I have heard of this reaction many times. Unfortunately it leads to many people giving up on GABA when they really do need it.

Sharon shared this: “I thought it would maybe get better as my body gets used to taking it?”  Unfortunately, many individuals think the same and end up pushing through the discomfort and it’s not what I advise. She was wise in exercising caution and finding out by reading more on the blog, getting a copy of my book, The Antianxiety Food Solution and asking on the blog.

I have no idea why supplement companies produce such a high dose GABA product and it’s something I caution all my clients and GABA Quickstart program participants about.

The correct approach, dose and sublingual use of GABA for Sharon

Sharon also acknowledges she probably started with too high a dose and asks about opening up the GABA capsule and working her way up. This is exactly what we need to do to get results with GABA and not cause new issues.

Some other options to opening the GABA capsule could be:

  • a GABA only powder
  • a GABA sublingual product (such as GABA Calm)
  • a liposomal GABA product
  • a GABA cream (she reported migraines and neck tension so a cream may be a good option for her too)

I also have clients start with only one amino acid product and find the ideal dose before adding the next amino acid acid. And track results carefully so they can course correct, adjusting up or down as needed.

Sharon did come back and comment a week later sharing this adjustment she had made:

So I have been opening the GABA capsule and taking half a dose (so 375mg) on my tongue in the morning and then in the afternoon. I don’t notice the real calm like I did with the whole capsule though.

She’s on the right track and the next step could be to use three-quarters of a dose twice a day and see how that helps. Another option is half a dose, maybe 4 x day. There is no one-size fits all and it’s a matter of Sharon finding what works best for her unique needs.

Keep in mind that for some individuals even 375mg is too high a dose. I typically have clients start with 125mg GABA and less if they are super-sensitive.

Holly’s story with 750mg GABA is very similar

I’ve actually blogged about this before: Too much GABA causes a tingling niacin-like flush sensation (in the brain and body). It’s awful and very uncomfortable!) and shared Holly’s niacin-like flush result when using the same dose:

I experienced the niacin-like flush when I tried to go from GABA Calm [mostly dissolved in my mouth] to a pill form and didn’t realize the dosage would be way too high all at one time. The pill was 750 mg GABA [and swallowed with food], so it wasn’t going to work well anyway.

The flush lasted about 15-20 minutes. It was awful. I was sure I was going to throw up every time.

It took me a couple of weeks to figure out the cause.  My therapist recommended your website and book and those helped me understand when to take it and why it would help.

When I eliminated the 750 mg GABA  pill the symptoms completely went away.

Now I stick to GABA Calm. I take one in the morning and one before bed and sometimes one midday.

You can read more about this flush feeling on the above blog and another example.

GABA, serotonin and endorphin support for Sharon’s other symptoms

Sharon also has headaches, migraines, PMS, sleep issues and rectal spasms:

I’ve got chronic headaches and frequent migraines. Other weird symptoms are lip dermatitis, hormone imbalance, PMS, and rare rectal spasms which I saw referenced on your site too. Serotonin issues too and I also recently started 5-HTP 200mg at night which seems to be helping my PMS insomnia.

It’s great that 5-HTP is helping her PMS-related sleep issues. Both GABA and 5-HTP (for serotonin support) may help with her hormone balance, which in turn, may help with her headaches and migraines too. She may also want to consider a trial of d-phenylalanine/DPA for endorphin support/pain relief. GABA itself helps to ease neck tension and headaches.

GABA does stop very painful rectal spasms very quickly. More about this here – GABA lozenge relieves excruciating pelvic floor/rectal pain and spasms within 30 seconds: a solution for proctalgia fugax.

As I mentioned above, I have clients and those in the GABA Quickstart program start with GABA and find the ideal dose before adding the next amino acid acid. For Sharon, I’d recommend that she finds her ideal dose of GABA before bumping up her 5-HTP and adding DPA.

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

We use the symptoms questionnaire to figure out if low GABA (indicating a possible need for GABA or theanine) or low serotonin (indicating a need for tryptophan or 5-HTP) or low endorphins (indicating a possible need for DPA) or other neurotransmitter imbalances may be an issue for you.

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, sugar cravings, anxiety and mood issues. The importance of quality animal protein and healthy fats is also covered.

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.

If you also need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.

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.

Now I’d love to hear from you…

I appreciate Sharon and Holly for sharing their experiences and asking questions. I’m hoping their stories have enlightened you!

And I am thrilled that her migraine health coach referenced my book and told her about GABA. It’s a great book that many practitioners share with their clients and patients.

Have you experienced this uncomfortable feeling when using too much GABA? And did you learn to use less in order to get the calming benefits of GABA?

How much do you find helps? And do you use powder or capsules opened or liposomal or cream?

Has serotonin or endorphin support helped too?

Feel free to share and ask your questions below.

Flight anxiety with heightened breath, physical tension and also fearing the worst (the role of low GABA and low serotonin)

By Trudy Scott Leave a Comment

flight anxiety

Do you have suggestions for supplements for flight anxiety, something to make flying bearable without heightened breath, etc, or is that out of the supplement realm?

I also have physical tension and fear the worst. Any kind of turbulence or warnings of turbulence makes me extremely nervous.

K asked this question on one of my blogs and I responded that this is very much in the supplement realm! And what we use depends on the type of anxiety someone is experiencing.

I would first consider serotonin support before and during flying – tryptophan or 5-HTP – because she fears the worst and feels extremely nervous. With low serotonin there may also be  worry and fear leading up to the trip, as well as feelings of panic and imagining the worst during the flight.

GABA support – using the amino acid GABA or theanine – should also be considered for the more physical symptoms of heightened breath and physical tension. With low GABA there can be other physical symptoms such as excessive sweating (like the palms), a racing or pounding heart and a dry mouth. These amino acids could also be used leading up to the flight and during the trip if needed.

Read on for more on my insights on using these amino acids in a situation like this, additional information about fear of flying and a success story with GABA.

Serotonin and/or GABA support for fear of flying

In an ideal situation I would want to address both low serotonin and low GABA before flying and have her use extra during the flight, as needed. It’s very likely that many of the low serotonin and low GABA symptoms are present in some way in her day to day life too.

This means she can be methodical about doing a trial of the respective amino acids and figure out the optimal dose of each in familiar surroundings – using powder, capsule opened, sublingual, chewable or liposomal.

As always we trial one at a time so we know which one is working best. Keep in mind some folks do better with tryptophan and some do better with 5-HTP so both may need to be trialed. The same can be said for GABA and theanine.

Once the product and dose of each has been figured out, she’ll need to find a suitable option for use while traveling i.e. a sublingual or chewable tablet

It’s always a comprehensive approach

It’s a comprehensive approach – amino acids AND diet so I recommend eating real whole food, quality animal protein, eating for blood sugar stability, going gluten-free, sugar-free and caffeine-free, eating healthy fats, organic vegetables and fruit and fermented foods. My book “The Antianxiety Food Solution”  is a great place to start when you are new to the amino acids and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc.

During travel it’s important to be prepared with healthy travel foods and drinks. I share some ideas here.

The definition of a specific phobia such as the fear of flying

The fear of flying is called aviophobia and it’s one of many common phobias about something specific. According to this ebook

Specific phobia is an anxiety disorder characterized by excessive and irrational fear of a particular object, situation, or activity. The anxiety response goes beyond normal apprehension and leads to avoidance behavior. The intensity of the fear is often disproportionate to the actual danger posed by the phobic stimulus.

Common examples of specific phobias include fear of heights (acrophobia), fear of spiders (arachnophobia), fear of flying (aviophobia), and fear of needles (trypanophobia). People with specific phobias may experience intense anxiety or panic attacks when exposed to the feared object or situation.

This Australian article reports that “One in six people have a significant fear that prevents them from flying, and about one in five regular flyers use alcohol or prescription drugs to “help” them through a flight, according to Victoria’s Department of Health.”

Using the amino acids to address low serotonin and/or low GABA addresses the root cause and does away with the need for alcohol and antianxiety meds (and the associated side-effects).

Cognitive behavior therapy (CBT) and exposure therapy is often recommended for aviophobia but doesn’t always help, and doesn’t address the biochemical imbalances.

A success story with GABA before and during a flight – cool as a cucumber

Melissa started using Source Naturals GABA Calm in anticipation of holiday travel and holiday gatherings and shared this:

I’m glad I saw the post about GABA on your FB page a couple weeks ago. I bought Source Naturals GABA Calm and have been taking 1-3 per day for two weeks.

I’m glad I bought it before travelling home for Christmas – I was cool as a cucumber at the airport and was much calmer when visiting family and friends compared to last year! The true test of its efficacy will be in two weeks when the semester starts. For now, I notice a general calmness and am sleeping well.

Notice that she started using it in the 2 weeks leading up to her trip and not on the flight itself.

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

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

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 importance of quality animal protein and healthy fats is also covered.

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

If you need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.

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.

Have you had success using serotonin and/or GABA support for your fear of flying (or other phobia/s)? If yes, which amino acids have helped you?

Did you have any success with CBT or exposure therapy or other approaches?

Feel free to share and ask your questions below.

How can I help my anxious daughter withdraw from vaping? She wants to quit but gets more anxious when she tries to quit!

By Trudy Scott 2 Comments

withdraw from vaping

I have been trying to help my daughter withdraw from vaping but it is proving such a vicious cycle.

She wants to quit but has anxiety and gets health anxiety when she doesn’t use the vape within a certain period – the physical withdrawal signs come thru very quickly for her – rapid heart beat, pain inside etc. which freaks her out and then she vapes…

It’s a hopeless cycle of withdrawals with horrible physical symptoms and then the emotional frustration of using vaping to manage the symptoms and feeling so frustrated with herself.

We tried 5-HTP which did not help. I make sure she gets a great protein, veg, good fat and some carbs for breakfast and she takes home made food to work but she works in hospitality and has really late night / early morning finishes and I feel like we are dealing with a lot more than the addiction here. I’d love to try and find a way to get her use down and hopefully kicked to the kerb.

If we could put her into a deep deep sleep for a few days till the toxin is washed out of her system and have a way to deal with the emotional aspect of withdrawal I think myself and so many other parents in Australia would be grateful.

Vaping is a huge problem in our young people – it’s all thru the schools too. It doesn’t smell, tastes like lollies and parents can’t detect it easily.

Louise is a mom in the community who posted this question on one of the blogs. I feel for her and her daughter and hear her concerns – vaping is a huge problem. However, there is a solution that doesn’t involve putting her daughter into a deep deep sleep – addressing neurotransmitter imbalances as a root cause.

Read on below for information on vaping and the very harmful effects (on the lungs and even bones); how to figure out which emotions are driving the need to use vaping to self-medicate and which amino acids to trial (including my insights for Louise’s daughter); why the amino acids are so powerful when it comes to vaping and other addictions; dietary aspects are foundational and important too, as are really late nights; and additional amino acid resources.

What is vaping and why is it so harmful?

This 2023 Harvard Health Publishing article, Can vaping damage your lungs? What we do (and don’t) know, provides an overview of vaping if you’re not exactly sure what is involved:

Vaping involves heating a liquid and inhaling the aerosol into the lungs. With vaping, a device such as an e-cigarette is used that heats up a liquid (called vape juice or e-liquid) until it turns into a vapor that is inhaled. These devices are commonly called vapes, mods, e-hookahs, sub-ohms, tank systems, and vape pens. They may all look a bit different, but work in similar ways.

These devices heat up various flavorings, nicotine, marijuana, or other potentially harmful substances.

The authors list the potentially harmful substances found in vapes:

  • nicotine
  • ultrafine particles that can be inhaled deep into the lungs
  • flavorings such as diacetyl, a chemical linked to a serious lung disease
  • volatile organic compounds
  • cancer-causing chemicals
  • heavy metals such as nickel, tin, and lead.

And they explain some of the serious lung problems that occur in those who vape: EVALI (e-cigarette, or vaping, product use-associated lung injury) and “popcorn lung” or bronchiolitis obliterans (BO).

One adverse effect that I seldom see mentioned is the potential harms to bone health, including “accelerating bone associated disease progression, impacting skeletal development in younger users and to advise patients following orthopaedic surgery, dental surgery, or injury to maximise bone healing.”

Unfortunately it’s the flavors in nicotine and cannabis vape products – candy/dessert, fruit, and fruit-ice combination vs tobacco flavor – that increased adolescents’ willingness to try them. “Comprehensive bans on flavored vapes would likely reduce adolescent use.”

There is growing awareness of these issues and fortunately rates of vaping are declining, however we do have to address why teens and young adults are seeking something calming or soothing such as vaping (or smoking or drinking) i.e. neurotransmitter imbalances.

How to figure out which emotions are driving the need to use vaping to self-medicate and which amino acids to trial?

This is how I would suggest this mom works with her daughter to help them figure out which emotions are driving the need to use vaping to self-medicate and which amino acids to trial:

How do you feel before vaping? How do you feel after vaping? Likely brain chemistry imbalance Amino acid/s to supplement
Anxious or stressed (physical anxiety) Calm or relaxed Low GABA GABA, pharmaGABA or theanine
Low mood, worried, fearful? (mental anxiety) Happy or content Low serotonin Tryptophan or 5-HTP
Tired, unfocused, low motivation Energetic, alert, or focused Low catecholamines, low dopamine Tyrosine
Desire for a reward or treat, sad (weepy), emotional Rewarded or comforted Low endorphins DPA (d-phenylalanine) or DLPA
Irritable and shaky Grounded or stable Low blood sugar Glutamine

We use this in conjunction with the symptoms questionnaire for each neurotransmitter and trial the respective amino acids one at a time.

I often see low GABA to be a driving reason for vaping, smoking cigarettes and drinking alcohol – they are all ways of self-medicating in order to calm down and reduce stress. And research supports this connection with “disturbances to GABA dynamics” “found to play a key role in … substance dependence and addiction.”

Louise mentions her daughter notices “physical withdrawal signs” of “rapid heart beat, pain inside” when trying to quit so it’s very possible there is a low GABA aspect to her addiction. I would consider a trial of GABA to start if she also has other low GABA symptoms.

She also shares that her daughter has “health anxiety” and freaks out when she starts to get withdrawal symptoms. If she resonates with being fearful and worried then it’s possible there is also a low serotonin aspect for her. Louise mentions that 5-HTP didn’t help but not how much they trialed or if they increased to try and find the ideal amount. If her daughter has other low serotonin symptoms I’d revisit this and also consider a trial of tryptophan as some individuals do better on one vs the other. I’d also use both as powder on the tongue in case that makes a difference.

And when I hear “hopeless” and “emotional” I would also be considering low endorphins and a trial of DPA (d-phenylalanine).

Why the amino acids are so powerful when it comes to vaping and other addictions

The amino acids play many roles in addressing a vaping addiction:

  • They address the root cause of the addiction i.e. the neurotransmitter imbalance/s
  • They help you to quit vaping with no willpower and without feeling deprived
  • They help to mitigate many of the adverse effects (like worse sleep issues and feeling more anxious)
  • They address the emotional aspect so mood and anxiety is improved
  • They prevent the need to find a replacement like sugar, coffee, Diet soda and alcohol and cigarettes (intake of any of these may increase when vaping is stopped, unless the neurotransmitter imbalances are addressed)

Many individuals with addiction issues have imbalances in all areas. We use a similar approach for vaping as we use for addictions to alcohol, cigarettes and sugar/carb/junk food i.e. we tackle one imbalance at a time so we know which amino acid is helping and how much is needed.

Dietary aspects are foundational and important too, as are really late nights and detox

I love that mom makes sure her daughter is well-nourished with real whole food – it’s foundational, as I explain in my book “The Antianxiety Food Solution.”

Louise mentions she gets a good breakfast. I’d be making sure she has good quality animal protein at breakfast in order to help with blood sugar stability as this helps with addictions too. And I’d want to make sure she takes healthy protein snacks to work too – like a boiled egg, beef jerky/biltong, a grass-fed beef stick etc.

With really late night / early morning finishes we always consider adrenal issues and address that as needed, after doing salivary testing.

And once Louise’s daughter has quit I would be focusing on detoxification of the toxins using sauna, red light, dry skin brushing and other detox approaches. And making a concerted effort to focus on improving antioxidants and other nutritional deficiencies, and assessing and working to improve her bone health.

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

As always, I use the symptoms questionnaire to figure out if low GABA or low serotonin 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.

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. You can sign up to be notified when the next live launch is happening.

If you need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.

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 appreciate Louise for asking this question so I could share on this blog and enlighten her and other parents whose teen and young adult children are struggling with vaping.

Does your teen or young adult child struggle with quitting vaping? And have the amino acids helped – if yes, which ones?

Have you personally had a similar issue?

And are you aware how harmful vaping is – for the lungs and even the bones?

Feel free to share and ask your questions below.

The correlation between terrible anxiety/panic attacks and collagen

By Trudy Scott 14 Comments

collagen and anxiety

Bea shared her collagen experience and insights on one of the collagen blogs:

I discovered the correlation between terrible anxiety and collagen myself several years ago! Couldn’t find any data about it then so just assumed I was a weirdo. But then my 26 yr old daughter started having terrible panic attacks. And bam! She too had started a collagen supplement! So I realized at least 2 ladies have this trouble! Got me to think about how many women seek anti-aging help with collagen and then also end up on prescriptions to help calm terrible anxiety without seeing the connection. Practitioners don’t seem to know about this. But every vitamin shop I visit hears from me on the anxiety/collagen connection. Perhaps grassroots word of mouth will help others eventually.

And yesssss… for me, bone broth is equally horrible!! Even if it is simmered for only 30 mins.

Thank you for explaining, Trudy!! How fascinating to learn it’s the drop in serotonin! I’ve never tried Tryptophan… just a bit nervous. But I think it’s time. I sure need the bone broth for my waning gut health. And I’m weary of ruminating thoughts lately! Thank you immensely for shining a needed light on how these amino acids help! I only wish I could share lunch with you and pass along my grateful hug!

God bless you, Trudy!

I’m so glad Dea found this correlation for herself and her daughter! Collagen use is on the rise and there is little awareness about these effects on serotonin levels in susceptible individuals. Read on for many of the anti-aging benefits of collagen, more information about tryptophan depletion studies, another similar story, other possible causes, and other blog resources on this topic.

Collagen use as we age: for skin, joints and bone health

Her comment about an increase in collagen use for anti-aging is so true. This 2023 paper, Collagen supplementation in skin and orthopedic diseases: A review of the literature, discusses the many age-related benefits of collagen:

hydrolyzed collagen supplementation promotes skin changes, such as decreased wrinkle formation; increased skin elasticity; increased hydration; increased collagen content, density, and synthesis, which are factors closely associated with aging-related skin damage.

Regarding orthopedic changes, collagen supplementation increases bone strength, density, and mass; improves joint stiffness/mobility, and functionality; and reduces pain. These aspects are associated with bone loss due to aging and damage caused by strenuous physical activity.

This paper mentions these aspects about collagen, that it’s low in tryptophan and that it is not a complete protein i.e. it’s a low biological value protein:

  • Notably, collagen is a low-tryptophan protein, an essential amino acid for humans.
  • Collagen is a source of conditionally essential amino acids (glycine and proline), which are important in some physiological situations.
  • Collagen is a low biological value protein, since its amino acid composition is poor in essential amino acids. However, it has a positive intrinsic value because its amino acid composition is equivalent to that of human connective tissue.

This supports what we have learned from acute tryptophan depletion studies causing low serotonin.

Tryptophan-depletion studies to study the relationship between low serotonin and depression

Here is my first blog explaining acute tryptophan depletion studies (published in 2017) – Collagen and gelatin lower serotonin: does this increase your anxiety and depression?.

Tryptophan-depletion studies have been done for years, as a way to study the relationship between low serotonin and depression.  Often a tryptophan-deficient amino acid mixture is used for this purpose.  More recently, collagen and gelatin are being used.

Collagen and gelatin are an excellent source of these amino acids: proline, glycine, glutamine and arginine, but they do not contain the amino acid tryptophan.

This paper, Pharmacokinetics of acute tryptophan depletion using a gelatin-based protein in male and female Wistar rats summarizes what we find in a number of studies that use gelatin for the purpose of lowering serotonin levels, in order to study the relationship between serotonin and behavior:

The essential amino acid tryptophan is the precursor of the neurotransmitter serotonin. By depleting the body of tryptophan, brain tryptophan and serotonin levels are temporarily reduced. In this paper, several experiments are described in which dose and treatment effects of acute tryptophan depletion (ATD) using a gelatin-based protein-carbohydrate mixture were studied in male and female Wistar rats.

I encourage you to read the above blog to learn about who may be more susceptible to these effects.

I also share my personal experience with collagen consumption and can totally relate to Bea’s story and what clients and those in my community have shared.

Toni used collagen for 8 months – anxiety and panic attacks are off the charts

Toni experienced something similar:

I’ve been using Organic collagen for about 8 months now… love the hair and skin results. My tummy felt better at first but not currently. My anxiety and panic attacks are off the charts: panic attacks, heart racing, sweating, brain fog. I want to escape – like fight or flight. Definitely obsessing and fears. Memory difficulty. I have an upcoming GI appointment to check for Candida /SIBO… but I had no idea this could add to my anxiety. I’ll be looking forward to more information, Seriously.

And a few weeks after stopping the collagen she shared this:

I stopped using collagen. Since then, my anxiety and panic have decreased by less than half. Mild in comparison. I’m definitely taking a long break.

Instead of stopping collagen altogether, my advice is to figure out if low serotonin is the cause and address this with tryptophan or 5-HTP so collagen can be used for its many anti-aging and health benefits.

Is their anxiety due to reduced serotonin or histamine, glutamate or oxalate issues

Keep in mind tryptophan will help and allow collagen, gelatin and broth to be consumed without the increase in anxiety and panic attacks (and sleep issues) only if it is due to low serotonin.

Presumably both Dea and her daughter have other low serotonin symptoms – in addition to anxiety and panic attacks – such as sleep issues, worry, fears, afternoon/evening cravings etc (here is the list of symptoms).  As you can see from Toni’s feedback (above), she does have many low serotonin symptoms.

A trial of tryptophan and symptom reduction (initially until the ideal dose is found) will confirm symptoms are related to low serotonin very quickly. This will also help Dea with her nervousness and ruminating thoughts, help her daughter ease the feelings of panic and help Toni too.

It’s also often helpful to also rule out histamine, glutamate and oxalate issues from collagen, gelatin and broth intake – as all of these factors can contribute to an increase in anxiousness too.

Additional blog posts on the topic of collagen

In case you are new to these potential issues, here are additional blog posts on the topic:

If you are new to this topic and are still skeptical about all this, do read the many comments and stories on these blogs. It’s a way more common issue than you’d think!

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

As always, I use the symptoms questionnaire to figure out if low serotonin 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.

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. You can sign up to be notified when the next live launch is happening.

If you need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.

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 appreciate Dea for sharing her story on the blog and for sharing this information at vitamin stores – we do need more awareness, hence this new blog on the topic to further help create awareness.

It’s very likely that this is one big contributing factor to the rise in anxiety and sleep issues in perimenopause and menopause. And this is probably made worse because so many practitioners are still not aware.

I thanked her for her kind words, and said I’ll take a virtual lunch and a virtual hug from her.

Have you experienced any adverse effects from collagen, gelatin or bone broth?

Have you been able to continue using them by adding tryptophan?

And why do you use collagen/how is it helping?

If you’re a practitioner are you aware of this issue for certain susceptible individuals?

Feel free to share and ask your questions below.

I feel so dependent on my nightly “cocktail” of GABA, 5-HTP, melatonin and Ambien for insomnia – how do I reduce them?

By Trudy Scott 3 Comments

reducing gaba

I have had insomnia for years. I have used GABA Calm with good results and also 5-HTP, melatonin and Ambien. Recently I discovered I have mild sleep apnea and have made huge progress in modifying my night awakening.

With my sleep apnea issues addressed, I would like to try to reduce my supplements and the Ambien… but the thought of this causes more anxiety. I feel so dependent on my nightly “cocktail”.

What is the best way to reduce the fear of withdrawal and my nagging brain that tells me I “need” these things?

Many thanks for all the wonderful information you share!

Lynn asked this on one of the blogs and since it’s a common question I’m sharing my feedback in this new blog post. I’m pleased to hear she has discovered sleep apnea is a factor as it’s not always checked and it definitely can cause disrupted sleep and waking in the night.

There is no need to taper amino acids and melatonin but I typically have clients gradually reduce them, one at a time, especially when they are concerned and are not sure how much they may still be helping.

She has a nagging feeling she still needs these supplements, feels dependent on them and feels anxious about stopping. All of this, in conjunction with the fact that stopping a sleep medication such as Ambien can also cause rebound insomnia has me advising a go-slow approach in a situation like this. Also, Ambien does need to be tapered very slowly and under medical supervision, so she would need to keep this in mind too.

A go-slow approach and one amino acid at a time

Lynn may still need one or more of the GABA, 5-HTP and/or melatonin and we don’t want to lose any gains.

As mentioned above, there is no need to taper amino acids and melatonin but I typically have clients gradually reduce them, one at a time, especially when they are concerned and are not sure how much they may still be helping.

I would start with assessing other low GABA symptoms and other low serotonin symptoms and if there are none, start with reducing either GABA or 5-HTP over a few weeks, watching for worsening sleep or other symptoms showing up. She could then do the same with melatonin.

As a reminder, other than sleep issues (with physical tension at night), these are low GABA symptoms: feeling anxious with physical-tension and stiff-and-tense-muscles, overwhelm, feelings of panic, and the need to self-medicate to calm down, often with alcohol but sometimes with carbs and sugary foods. You can also experience anger, rage and agitation, poor focus, intrusive thoughts/overactive brain, spasms, visceral pain/belly pain with IBS and more. You can read the entire list of low GABA signs and symptoms here.

With low serotonin, we see sleep issues with ruminating thoughts and worry (at night too), and fears, phobias, ruminations, obsessing, feelings of panic, perfectionism and lack of confidence, low mood, rage, anger and irritability.

Lynn has a nagging feeling she still needs these supplements, feels dependent on them and feels anxious about stopping. All this is a clue she may still need them or at least need one or more to some extent. Doing a reverse-trial of reducing each one, one at a time, with careful tracking is my approach.

I would tackle the above amino acid and melatonin reduction – if she decides to go ahead with it – only AFTER she has worked with her prescribing doctor on a slow taper on the Ambien. Stopping a sleep medication such as Ambien can cause rebound insomnia/discontinuation syndrome and she may find she does still need nutritional support to tide her over the Ambien taper period. This may be the same as she is currently using or she may even need to adjust upwards on one or more.

Ambien: dependence, withdrawal, rebound insomnia, slow tapering, falls and memory issues

Ambien/Zolpidem “is a non-benzodiazepine receptor modulator primarily used in the …short-term treatment of insomnia aimed at patients with difficulty falling asleep,” increasing “GABA inhibitory effects leading to sedation.”

I seldom see it used short-term i.e. 7 to 10 days. With longer-term use, “this drug has a high potential for overuse and daily dependence” and “withdrawal symptoms may occur if the zolpidem dose is tapered off rapidly or discontinued.”

Other factors to be aware of:

  • Complex sleep behaviors can occur after using zolpidem, such as sleep-driving, sleep-walking, and engaging in activities while not fully awake
  • Changes in behavior and abnormal thinking have been reported after zolpidem administration. In addition, patients have demonstrated aggressiveness and extroversion uncommon for the person’s usual behavior
  • Worsening of depression or suicidal ideation may occur with zolpidem therapy

I encourage you to read the article here and be fully informed.

This 2024 paper supports that “long-term use of Zolpidem may lead to drug tolerance, dependence, rebound phenomena, and withdrawal symptoms, making discontinuation difficult.” Other concerns include: dizziness, headache, falls, and cognitive decline.

Many of the papers published prior to 2023 do not report many of these issues, however awareness is growing. This 2024 paper, Case report: Additional grounds for tighter regulation? A case series of five women with zolpidem dependence from a Brazilian women-specific substance use disorder outpatient service, also reports adverse effects in women such as “memory and social impairment, falls, seizures” and “withdrawal symptoms, including rebound insomnia, social impairment, and craving.”

The authors recommend tighter regulation, stating that: “The surge in zolpidem prescriptions, driven by its perceived safety and low abuse potential compared to benzodiazepines, may lead to a global health issue of dependence.”

Because of much of this it’s important to work with the prescribing doctor on doing a very slow taper under their medical supervision. She may need to adjust her amino acids up during the taper period if her sleep gets worse in the short-term. And then do the taper approach I mentioned at the start of this blog.

With these safety, dependence and withdrawal issues, I would love to see GABA, tryptophan/5-HTP and/or melatonin (and other nutritional and functional medicine approaches), addressing sleep apnea and lifestyle factors/sleep hygiene be considered as the first approach for sleep issues – instead of Ambien/Zolipdem.

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

As always, I use the symptoms questionnaire to figure out if low serotonin or low GABA 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.

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.

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 appreciate Lynn for asking this question and want to acknowledge that she is wise to be cautious and have concerns about the best way to tackle this. And she may find she does have a physical dependence on the Ambien.

Have you found that GABA, 5-HTP and/or melatonin helped/helps with your sleep issues?

And is sleep apnea a factor for you too?

And have you been prescribed Ambien and had any of the issues mentioned?

And how have you adjusted your amino acids and other sleep supplements as you’ve tapered your sleep medication?

Feel free to share your feedback and ask your questions below in the comments section.