cravings

The amino acid glutamine improves low mood by addressing gut health, and it has calming effects too

October 3, 2025 By Trudy Scott 2 Comments

Recent research has shown that the amino acid glutamine can positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity, and by modulating inflammatory responses.

As modulated by the vagus nerve, via the enteric nervous system, the gut-brain connection can impact the brain’s neurochemical environment. Poor gut health can disrupt the balance of neurotransmitters, which can result in neuropsychiatric based conditions such as depression.

Glutamine supplementation may provide significant adjunctive nutritional support in cases of depression by promoting proper gut health and function.

The above is an excerpt from the paper, The role of glutamine in supporting gut health and neuropsychiatric factors, published in 2021.

The authors do note the fact that glutamine is a “fundamental precursor to the most prevalent neurotransmitters, GABA and glutamate.” This is why glutamine supplementation can be calming for many individuals and may sometimes be too stimulating for some folks. It also highlights the importance of biochemical individuality and why it’s important to find your ideal dose (more on that below).

I appreciate their call for more research on glutamine, “as well as studies which could explore using glutamine in concert with other supportive amino acids, such as GABA and tyrosine, in an effort to restore neurotransmitter equilibrium” (more on that below too).

Read on below to learn more about how glutamine directly supports gut health and what harms the gut; how to know if glutamine will be calming or too stimulating, and how much to use; and other clues that you may benefit from glutamine; and additional resources when are new to amino acids such as glutamine, GABA and others.

How glutamine directly supports gut health and what harms the gut

From the above paper, glutamine:

1) has a positive impact on sustaining the balance of the gut microbiome
2) increases the expression of tight junction proteins and the integrity of the intestinal lining (i.e. it heals leaky gut)
3) helps to minimize the inflammatory response in situations of gut mucosal irritation (i.e the inner most lining of the digestive tract).

The authors also discuss all of the many factors that are harmful for the gut: highly processed foods, refined sugars, saturated fat, and minimal healthy fatty acids and antioxidants; lack of probiotics and prebiotics; blood sugar swings; stress and high cortisol; medications and alcohol consumption. Much of this is addressed in my book “The Antianxiety Food Solution”

It’s well-worth reading the entire paper for a full understanding of the two-way gut-brain connection via the vagus nerve and the role of the microbiome when it comes to neurotransmitter production and much more.

How to know if glutamine will be calming or too stimulating, and how much to use

As mentioned above, the authors share that glutamine is a precursor to GABA, a calming neurotransmitter i.e. it is often calming.

Glutamine is also a precursor to glutamate and can be too stimulating for some, typically when very high doses are used.

The paper mentions studies that “observed the effects of glutamine supplementation used at doses of between 15 g and 30 g,” however my recommendation is to start low and slowly increase based on your unique need. I have clients and those in my programs start with 500 mg once a day and increase to 1-3 x 500 mg, up to 3 or 4 times a day.

The only way to know if it will be calming or stimulating is to do a trial alone i.e. with no other new supplements, and carefully track the effects.

I also find using glutamine powder and holding it for 1-2 minutes on the tongue is more effective and less is often needed. This has additional benefits of stopping intense sugar cravings in their tracks (more on this below).

Other clues that you may benefit from glutamine: symptoms of low blood sugar

As mentioned above, glutamine helps reduce intense sugar cravings, and prevents low blood sugar (which can actually cause anxiety and panic attacks). This aspect is not mentioned in the paper but addressing low blood sugar is yet another application of glutamine when it comes to anxiety and low mood.

Here are all the symptoms we see with low blood sugar:

Crave sugar, starch or alcohol any time during the day
Irritable, shaky, headachey – especially if going too long between meals
Intense cravings for sweets
Lightheaded if meals are missed
Eating relieves fatigue
Agitated, easily upset
Nervous, anxious, panic attacks

And here are some other blog posts that illustrate some of the above:

Together with low serotonin and low GABA, addressing low blood sugar is one of the most effective approaches I use with clients to help ease anxiety. We achieve this with the use of glutamine and by controlling blood sugar by starting the day with a breakfast that includes quality animal protein.

We may also use tyrosine if there are low dopamine symptoms and d-phenylalanine if there are low endorphin symptoms, in an “effort to restore neurotransmitter equilibrium.”

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

We use the symptoms questionnaire to figure out if low blood sugar (indicating a possible need for glutamine) or low GABA (indicating a possible need for GABA or theanine) or low dopamine (indicating a possible need for tyrosine) 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 and glutamine 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.

Now I’d love to hear from you…

Has glutamine helped you with your leaky gut, low mood and/or offered calming effects?

What about intense cravings for something sweet or irritability and poor focus? And other low blood sugar symptoms?

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

Are you interested in a program to learn more about the safe and effective use of glutamine and/or tyrosine?

Feel free to share and ask your questions below.

[NEW] D-Phenylalanine (DPA) powder for boosting endorphins: improve mood, reduce comfort eating and ease pain

May 30, 2025 By Trudy Scott 30 Comments

D-Phenylalanine (DPA) is an amino acid that destroys the enzyme that breaks down endorphins. Endorphins are feel-good chemicals that you experience with an endorphin rush when you go for a run or when someone gives you a big hug, when you show kindness to someone or someone does something nice for you. Taking the amino acid DPA, as a supplement helps to boost your endorphins in order to improve mood, reduce pain and cravings or comfort-eating.

I’ve recommended the Lidtke Endorphigen product (500mg DPA) to my clients and community for many years, and wrote about it in my book and on various blog posts. Because product formulations have shifted and capsules changed, I’ve revised my recommendations over the years. I’ve suggested swallowing a capsule, then suggested chewing the capsule (when the company used gelatin capsules and clients saw quicker results than swallowing the capsule) and then suggested opening the capsule and tipping the contents on to the tongue (when the company switched to vegan capsules).

I then also started recommending Doctor’s Best D-Phenylalanine 500mg as another option and because many in the community didn’t like the taste and texture of the Lidtke product (more on that below). This product has now been discontinued.

The purpose of this blog post is to announce a new product: D-Phenylalanine (DPA) powder and share my current recommendations on the use of DPA for endorphin support. And some examples and feedback (from clients and my personal experiences too) in case you’re new to this amino acid and low endorphins.

Lidtke Endorphigen with 500mg D-phenylalanine (capsules)

Here is the new label for the Lidtke Endorphigen with 500mg D-phenylalanine. As you can see it also contains vitamin B2 and vitamin B6. The latest version now contains arrowroot flour as a filler.

This product has been a firm favorite of mine for many years and the formulation has shifted over the years.

Last year I did a taste difference blog on Lidtke Endorphigen and Doctor’s Best D-phenylalanine – Lidtke Endorphigen vs Doctor’s Best D-phenylalanine: the taste difference and endorphin boosting benefits for mood and cravings

Many of my clients (and myself included) describe the opened DPA (from capsules) 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. I suspect it was the B vitamins that she didn’t like.

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 reached out to Lidtke sharing the taste issue and the above blog post, and asked if they would be willing to offer a DPA only product and suggested a powder.

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.

Doctor’s Best D-phenylalanine has been discontinued, so this is great news taste-wise and for a number of other reasons (listed below)!

The brand new Lidtke D-Phenylalanine (DPA) powder

Here is the label for the brand new Lidtke D-Phenylalanine (DPA) powder. As you can see it’s only DPA – no added B vitamins or fillers.

Here are the advantages of DPA in powder form:

A capsule opened on to the tongue offers mood and pain benefits so why not simply use the powder instead
Fewer capsules to swallow
Fewer digestive issues the cellulose of vegan capsules are not tolerated (I’m hearing more and more feedback about this)
Convenient for kids and older adults who may have problems swallowing capsules
A pleasant dark-chocolate like taste with none of bitterness of B vitamins
Hopefully, more affordable than the capsules

My personal experience with DPA

Personally I have used DPA over the years with much success. It’s my go-to amino acid for all kinds of pain – a sprained ankle, a pulled back muscle, a tension headache (and even a headache caused by chocolate) and belly pain during an IBS flare.

I’ve also used it for endorphin support when I have not been able to exercise due to an injury. I immediately notice a subtle mood boost and a reduction in comfort-eating and carb-cravings.

I have the new Endorphigen 500mg DPA product (i.e. the capsules) and it’s helping in the same way as the previous version.

I have yet to try the new DPA (d-phenylalanine) powder myself but will report back as soon as I have had a chance to do so – on the taste, the texture and the effectiveness.

Other DPA feedback from the community

I suspect many folks who already like the Lidtke 500mg Endorphigen and find opening the capsules to be more effective, are going to like the new powder:

“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!” ~ Lynn
“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.” ~ Joan

Here are a few blog posts illustrating the use of DPA in multiple sclerosis, weepiness, physical pain, emotional pain and resilience, cravings/emotional eating and even helping to wean off prescription pain medication:

Multiple sclerosis: low endorphin research and the amino acid DPA (d-phenylalanine) for pain, depression, comfort and trauma support “The endogenous opioid system is …well known to play a role in the development of chronic pain and negative affect [i.e. depression], both of which are common comorbidities in MS.”
DPA for weepiness, pain and comfort and reward eating
The individual amino acids glutamine, GABA, tryptophan (or 5-HTP), DPA and tyrosine are powerful for eliminating sugar cravings, often within 5 minutes
When using the amino acid DPA (d-phenylalanine) I have more resilience and more buffer in the caregiving work I do, and just the oops’s of life As I mentioned above, using DPA over these holidays also gave me more resilience and the endorphin boost I needed help with the emotional pain of losing my mom.
Wean off prescription pain medication, improve sleep and reduce emotional eating with DPA (an endorphin-boosting amino acid)

Be sure to use the search feature on the blog to find additional applications of DPA.

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

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

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.

Wrapping up and your feedback

My current recommendations for endorphin support are as follows:

Lidtke Endorphigen with 500mg D-phenylalanine – capsules swallowed
Lidtke Endorphigen with 500mg D-phenylalanine – capsules opened on to the tongue and held in the mouth 1-2 minutes
Lidtke D-phenylalanine powder – on to the tongue and held in the mouth 1-2 minutes (assuming it works as well as Endorphigen)

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

Have you used Lidtke Endorpigen 500mg or Doctor’s Best D-Phenylalanine in the past – capsules swallowed or opened on the tongue? Have you had any issues with the taste or texture?

Are you interested in trying the new Lidtke D-Phenylalanine powder?

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

Feel free to share and ask your questions below.

I had chemotherapy and have not been able to get off sugar since. How long will it take 5-HTP or tryptophan to stop the cravings?

July 26, 2024 By Trudy Scott 4 Comments

Lauren shared her struggle with sugar cravings that started after chemotherapy, asking her question on a recent tryptophan/DPA cravings blog post:

If I try the tryptophan or the 5-HTP and one or the other works, how long will I need to take them for the sugar cravings to stop?

Back in 2021 I had been off sugar for 2 years and it was easy to get off by slowing eliminating sugar. The last elimination was from my coffee and then it was easy to stay away from sugar.

I had chemotherapy for 6 months in 2022. I have not been able to get off sugar since then. After chemo ended, I had the cravings and don’t know how to end the cravings.

Any advice from you would be appreciated.

The good news is that if you have cravings that are caused by low serotonin and you find your ideal dose of tryptophan or 5-HTP, you will notice reduced sugar cravings immediately and they will be further reduced with consistent use, typically a few times a day.

The key is to figure out if your cravings are caused by low serotonin and then it’s a matter of doing a trial of either tryptophan or 5-HTP (if you get results and other low serotonin symptoms improve it’s a clue you’re on track). And then you need to figure out the ideal dose for your unique needs. I share more about all this below and additional information about other types of cravings caused by neurotransmitter imbalances (and the respective amino acids that help).

Since her cravings struggles started after chemotherapy I also discuss possible impacts on neurotransmitters and also candida (sugar cravings are very common with the candida). Read on for my response to the above question from Lauren.

Sugar cravings caused by low serotonin: tryptophan or 5-HTP may offer immediate results

As I mentioned above you will notice reduced sugar cravings immediately with either tryptophan or 5-HTP if your cravings are caused by low serotonin. A big clue with low serotonin-type sugar or carb cravings is that they are more intense in the late afternoon and evening.

A good place to start (as always) is with the symptoms questionnaire. If there are other low serotonin symptoms such as feeling more anxious, worried, fearful with a low mood and irritability etc, that further confirms it’s worth doing a trial.

Some folks do better with one than the other but I have clients start with tryptophan and then switch to 5-HTP if their results are not as expected. In both instances we open the capsule or use powders or a chewable to get instant feedback on the benefits. So in that first session Lauren should be able to say “wow my cravings have reduced from 10/10 to 5/10” within 5-10 minutes. She may also report she feels more optimistic and less worried.

It is possible that her cravings are not caused by low serotonin or that they are a combination of a number of factors.

Sugar cravings caused by other neurotransmitter imbalances, and other amino acids to the rescue

We also look at sugar cravings caused by low GABA (stress eating because of physical tension), low endorphins (comfort eating or emotional eating), low dopamine (eating for an energy boost or improved focus) and low blood sugar (eating due to crankiness and irritability).

Lauren would know if any of the above may be factors based on her scores on the symptoms questionnaire i.e. scores for cravings and other symptoms. This offers further clarification:

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxiety
If you stress-eat your sugar cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost
If you eat sugar for an energy boost or to give your focus then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost, and help with mental clarity
If you have to eat sugar when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the sugar desire almost immediately and also helps with the low blood sugar symptoms of shakiness and irritability

As you can see there is an amino acid for each of these imbalances and it’s a matter of doing a similar trial for each one. With the correct dose, Lauren can expect quick results too, provided she finds the ideal dose for her needs.

This is the blog post Lauren posted her question on: Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares).

It’s one of many posts on the site about amino acids and sugar cravings so I encourage you to use the search feature of the blog.

Chemotherapy: impacts on serotonin and dopamine

Because chemotherapy has an impact on serotonin and dopamine, this may be where Lauren needs to start when considering which amino acids to trial. Here is some additional information on “chemobrain” or chemotherapy-induced cognitive impairment:

… a medical complication of cancer treatment that is characterized by a general decline in cognition affecting visual and verbal memory, attention, complex problem solving skills, and motor function. It is estimated that one-third of patients who undergo chemotherapy treatment will experience cognitive impairment.

Alterations in the release and uptake of dopamine and serotonin, central nervous system neurotransmitters that play important roles in cognition, could potentially contribute to impaired intellectual performance in those impacted by chemobrain.

And this may offer an explanation as to why she hasn’t been able to quit sugar since chemotherapy.

Chemotherapy, candida albicans and sugar cravings

If none of the above approaches reduce her cravings or if they do help to some extent but are not quite enough, we have to keep looking for root causes.

A big clue is that Lauren had been able to quit sugar using willpower in the past but has struggled since chemotherapy. It’s important to consider the role this may be playing. In cancer patients who have gone through chemotherapy there is increased susceptibility to Candida albicans, “a fungal commensal and a major colonizer of the human skin, as well as of the gastrointestinal and genitourinary tracts.” This is reported to be caused primarily by “chemotherapy-induced depression of innate immune cells and weakened epithelial barriers, which are the body’s first-line defenses against fungal infections.”

Sugar cravings are very common with candida and in some cases can be so severe that no amino acids will work until the candida is addressed. Interestingly, in one candida study, short exposure to serotonin resulted in antifungal activity so it’s possible that tryptophan or 5-HTP helps.

I don’t have my candida symptoms questionnaire on the blog but you can find a mini version on page 93 of my book, The Antianxiety Food Solution and additional information and my dietary/nutrient protocol in chapter 5 of my book.

The full candida questionnaire can be found in William G. Crook’s excellent book, The Yeast Connection and Women’s Health (my Amazon link).

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

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

Wrapping up and your feedback

I appreciate Lauren for posting her question on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, what approach helped reduce your sugar cravings after chemotherapy?

If you’re a practitioner have you seen these approaches work well with your clients/patients?

Feel free to share and ask your questions below.

Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares)

June 21, 2024 By Trudy Scott 19 Comments

Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.

My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!

I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I’m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.

Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).

Should she add an evening dose of DPA?

It’s wonderful to hear that DPA is helping with Amanda’s comfort cravings/emotional eating and other low endorphin symptoms. As a reminder these include:

Heightened sensitivity to emotional pain
Heightened sensitivity to physical pain
Crying or tearing up easily
Eating to soothe your mood, or comfort eating
Really, really loving certain foods, behaviors, drugs, or alcohol
Craving a reward or numbing treat
PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *

(bookmark this symptoms questionnaire because it’s updated as new research is published and has more symptoms listed that what is included in my book)

And in case you’re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.

I’m really glad she figured out it’s more effective when opened and used on the tongue rather than swallowing it. I share more about this here – How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food. It really can mean the difference between no results and great results.

Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it’s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I’d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it’s still needed.

In case you’re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.

What could her serotonin support look like?

Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.

For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2/10 or 3/10.

Her concern about 5-HTP and nightmares

Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn’t really have to worry about 5-HTP at this stage. However, I do want to address Amanda’s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.

She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and/or at bedtime. It’s not unusual that we mix and match these two amino acids.

I’ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and/or nightmares.

I share more about 5-HTP and nightmares here. And vitamin B6 and dream recall here.

I posed this question in the 5-HTP/nightmares blog: “Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?” I have all my anxious clients supplement with vitamin B6 and/or P5P and this may be why nightmares with 5-HTP was news to me.

Vitamin B6 for neurotransmitter production and pyroluria

Since she does already struggle with nightmares, I’m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the pyroluria questionnaire on the intake form. Addressing low vitamin B6 is also important because it’s a cofactor for making the neurotransmitters and helps with hormone balancing.

I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).

How safe are these amino acids in higher amounts?

I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.

Using extra DPA at night for cravings?

As I mentioned above, I’d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it’s still needed for comfort cravings.

For some folks it’s very easy to identify comfort cravings (low endorphins) from worry/low mood cravings (low serotonin):

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxious feelings
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost

If it’s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.

DPA and tryptophan product options

I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. 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 Tryptophan 500mg (use this link to save 5%).

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

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

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), if you need serotonin support, the Serotonin QuickStart Program is a good place to start. This is 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. We take a deep dive into product options including Lidtke products and others if you’re not able to access Lidtke.

Low GABA can also affect sleep and cause stress eating. If you also have low GABA symptoms, the next step to get help is the GABA QuickStart Program. This is also a paid online/virtual group program where you get my guidance and community support. Another option is the budget-friendly GABA QuickStart Homestudy program.

Wrapping up and your feedback

I’m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?

Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.

If you’re a practitioner have you seen this combination work well with clients/patients?

Feel free to share and ask your questions below.

How to use GABA cream for a 9 year old boy who is anxious, has sensory issues, is a picky eater and has anger outbursts?

May 3, 2024 By Trudy Scott 8 Comments

Devon is looking for input on using a GABA cream product to help her anxious 9-year old son who has some anger and sensory issues. She’d like advice on timing too. He is a picky eater and doesn’t like GABA Calm. I share my insights about using GABA cream for raising levels of GABA (a calming neurotransmitter), some of the GABA sensory connections, the GABA anger connections and other factors to address (nutritional imbalances, diet and infections).

Here is her question and some additional background information from our online discussion:

My son has SPD/GAD (sensory processing disorder/generalized anxiety disorder). His anxiety is causing school refusal and a lot of angry outbursts. I suspect PANDAS but his primary care doctor doesn’t think he has that (I might try a different path).

He doesn’t have a problem with sleep, it is mostly anxiety/anger in the day. I am wondering if he can use this GABA cream during the day vs at night?Or would applying this at night help him through the day?

I am really hopeful that the GABA cream will help him attain a little more peace in his days.

Devon doesn’t recall if ARFID (Avoidant restrictive food intake disorder) was part of his diagnosis but he is a picky eater and

has a carb heavy diet that centers only around certain foods. He recently added corn on the cob and artichokes.

He has tried GABA here and there but can’t get past the flavor of the chewable so has never taken it consistently.

Any thoughts on this would be great. I have learned so much from your blog. Thank you for all of the info you share.

Using GABA cream for a child with these symptoms

Devon asked this question on the Somnium Nighttime GABA Cream blog where I write about using it for insomnia, anxiety, bloated belly, muscle spasms, MS (multiple sclerosis), ARFID, anorexia, Alzheimer’s and autism.

I shared that I’ve had many parents use GABA cream during the day with success to help with anxious feelings their children are experiencing. With sleep not being an issue for her son I would start really low and increase the amount and timing from there based on symptom resolution. A pea-size amount is recommended and I’d start with a 1/4 of this in the morning before school when the symptoms are causing school refusal.

Devon doesn’t mention if they noticed benefits with GABA Calm but we use sublingual /powder/liposomal GABA in a similar way. So when this has helped in the past it’s a good clue that GABA cream will help.

Sublingual /powder/ liposomal GABA is typically used morning, mid-morning, mid-afternoon, evening and during the night if needed. Similar timing can be followed with the cream, however, for some children (and adults) just once a day may be enough with additional use based on the situation, for example anger outbursts at a play date. The key to use is to start low and go slow and figure out what works for each child’s unique needs. More severe symptoms don’t necessarily mean more GABA is needed. The other key is consistency in order to increase GABA levels.

It can be applied behind the ears, inner forearm and belly but keep in mind that mom or the caregiver applying it will be getting a dose of GABA too.

A clue that too much is being used is increased sleepiness. If benefits are seen but the child is too sleepy another option is to use it at night and observe if benefits are carried through to the next day.

The GABA research: autism, social impairment and sensory issues

In this paper looking at autistic children, the authors report “increased cerebellar glutamate levels compared to neurotypical children” which means lower GABA levels. They also found that “altered excitatory/inhibitory signaling in the cerebellum was more clear-cut when analyses were restricted to male participants.” And this altered signaling of GABA/glutamate correlated with “more severe social impairment” in males.

This paper looking at adults with autism highlights the relationships “between sensory processing difficulties, loneliness, and anxiety.” And another study identifies “reduced inhibitory neurotransmission (reduced GABA) in a higher-order motor area, which modulates motor commands and integrates multiple sensory modalities” and “may underlie sensory hyper-responsiveness in ASD (autism spectrum disorder).”

Although Devon’s son hasn’t been diagnosed with autism, many of the studies have been done in this population and much can be gleaned from them.

There is also much clinical evidence supporting how GABA can help in situations like this and it’s not only in boys. This blog is just one example that highlights how GABA Calm helped a young girl improve her sleep issues, anxiety feelings and sensorimotor skills.

Picky eating, carb cravings, ARFID and the neurotransmitters

When the picky eating and carb cravings are driven by low GABA and stress/physical anxiety, GABA cream can help reduce those in the same way sublingual GABA does.

Anger is typically associated with low serotonin but can often be low GABA too. More here – GABA helps ease symptoms of anger, rage, and dark moods. I share one paper that reports “Gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter, may be critical in the neurochemical control of aggressive behavior.”

I’d also consider low serotonin as a possible contributing factor because other signs are increased anxious feelings, and also late afternoon and evening cravings.

Devon is not sure if ARFID is part of her son’s diagnosis but addressing low serotonin can help if there is an element of fear around eating too. More on ARFID here.

Just like we track his anxious feelings and outburst of anger, tracking his eating is important too. And introducing one amino acid at a time so there is no confusion as to which one is helping which symptoms.

Pyroluria, low zinc, low vitamin B6, low magnesium and dietary factors

Zinc, vitamin B6 and magnesium are needed for neurotransmitter production i.e. to make GABA and serotonin. They are also very common deficiencies and looking at and addressing low levels are important. Zinc also affects appetite and low levels can make sensory issues more severe.

Devon shares that suspects his zinc levels a few years ago were good, based on the liquid zinc test. Levels can change and given her son’s school refusal I’d assess for the social anxiety condition called pyroluria (zinc and vitamin B6 are key). The liquid zinc is also a great way to increase zinc since it tastes like water if you are deficient.

Topical magnesium is an excellent option – as a spray, a roller (she has been using this with him) – or epsom salts baths are another option for increasing magnesium.

As always dietary factors need to be addressed as and when his sensory issues improve: real whole food, quality animal protein (especially at breakfast for blood sugar control), organic fruits and veggies, healthy fats, fermented veggies, gluten-free (and possibly grain-free), sugar-free and caffeine-free. And special diets may need to be considered too – low oxalate, low salicylate, low glutamate and/or low phenol.

PANDAS, Lyme disease and addressing the infection/s

Devon mentions that she suspects PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) and it’s unfortunate that she is being dismissed but sadly it’s not unusual. It’s important to find a doctor who will support her in getting testing for this and either ruling it out or addressing the infection/s. You can read more about PANDAS and PANS here.

She doesn’t mention Lyme disease but I’m mentioning it because many infections can cause neuropsychiatric symptoms and should be considered.

The good news is that supporting low GABA, low serotonin and other imbalances, does provide much symptom relief. But we always want to get to the root cause as to why there are imbalances.

A topical GABA product: Somnium

Use this link to read more about Somnium and get the coupon code.

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

As a reminder, low GABA can cause physical tension, anxious feelings, feelings of panic and problems sleeping, as well as self–medicating with alcohol or carbs to relax or fit in. As always, I use the symptoms questionnaire to figure out if 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.

Wrapping up and your feedback

I do always appreciate questions like this so keep them coming so I can share and educate further. I will also update this blog once I hear back from Devon. She has purchased Somnium GABA Cream and plans to have her son use it.

And keep in mind, although this blog is specific for sensitive children and teens, it’s applicable to adults and folks who prefer a cream to a supplement.

Now I’d love to hear from you – does your child have low GABA levels and have you considered using a GABA cream?

If you have had success with Somnim please do share how it helps, how much you use and where you apply it?

Have you also addressed other nutritional imbalances, infections and diet?

If you’re a practitioner do you use GABA cream with your 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.

How to accurately measure a small amount of powdered GABA and other GABA options when GABA Calm is not tolerated

April 26, 2024 By Trudy Scott 18 Comments

Brenda finds one GABA Calm helps her sleep but more than one affects her sleep and she suspects the sugar alcohols in the product. She’d like advice on using an alternative and how to accurately measure a small amount of powdered GABA. Here is her question in her own words:

I have been on the FODMAP diet for a while and it is helping but I just realized that when I take GABA Calm I am ingesting sorbitol and mannitol. I take a bit more than one of those tablets each night to help me sleep and am very aware that if I take too much it can keep me awake.

Now that I have realized about the sorbitol and mannitol, I am looking for an alternative source of GABA. I see that you are now recommending the Now GABA Pure Powder product. I was about to purchase this to avoid the sorbitol and mannitol but then realized that I would have to take 1/16th teaspoon of the powder to equate to 150mg. I can’t see me ever getting that measurement correct.

So my question is, can you recommend another source of GABA that would enable me to take 150mg plus a little bit with a fair degree of accuracy and without those added FODMAPs? Thank you very much. I am very grateful for your work.

Brenda has likely been diagnosed with SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome) even though she doesn’t mention it. In some folks with SIBO or IBS, sugar alcohols such as xylitol, sorbitol and mannitol can cause digestive upset. Not everyone with SIBO or IBS has issues with GABA Calm. In fact, it’s typically very well tolerated and GABA Calm is a product I have been recommending for many years. However, some folks do have issues and it’s wise to look for an alternative and not push through.

In this blog I share more about sugar alcohols, how to accurately measure out 1/16 teaspoon of the GABA powder to equate to close to 150 mg, how I use my mini measuring spoon, a GABA/theanine product that is low dose and can be opened, and another option she could consider.

Sugar alcohols in GABA Calm and other GABA chewable products

Many of the chewable or sublingual forms of GABA, including GABA Calm contain sugar alcohols which can be problematic and cause digestive upset and often explosive diarrhea. The digestive upset alone could impact sleep.

Sugar alcohols include xylitol, sorbitol, mannitol and erythritol. Your reaction will depend on the amount of sugar alcohols used, how many chewable/sublingual tablets you use and how accustomed you are to sugar alcohols. You may get used to them and eventually be fine with consuming small amounts and yet for others the tiniest amount is an issue.

I share more about sugar alcohols on this blog: Why does chewable GABA make me run to the bathroom and what GABA do I use instead?

Using a mini measuring spoon set and GABA powder

It’s wonderful that GABA Calm is helping Brenda with her sleep issues and when we start to get benefits we do want to increase the amount to see if we can get further benefits.

She has a few options and one is to use the NOW GABA powder (or another GABA powder) with a mini measuring spoon set like this one (my Amazon link). This is mine and it is very easy to use, convenient and accurate.

As you can see it comes in various sizes: 1/4 teaspoon, 1/8 teaspoon, 1/16 teaspoon, 1/32 teaspoon and 1/64 teaspoon.

It is important to look at the product and work out how much you need to measure out. For example, the NOW GABA powder states 1/4 teaspoon is equivalent to 500 mg GABA. This means 1/16 is equivalent to 125 mg GABA. So if Barbara wants to take 150 mg she would use a little more than what would be in the 1/16 spoon (maths is coming in handy after all!)

Keep in mind that product equivalents do differ. For example tryptophan is typically lighter and fluffier than GABA. My tryptophan states 1 teaspoon is 1000 mg tryptophan so a typical starting dose of 500 mg tryptophan would be 2 x 1/4 teaspoon since each 1/4 is 250mg.

I love my mini measuring spoon and use mine on a daily basis for theanine in the day, calcium citrate after dinner (for my oxalate issues), and for GABA and tryptophan at bed time.

Combined GABA and theanine: GABA-T SAP as one option

Another option is using a lower mg GABA/theanine product and opening it. Nutritional Fundamentals for Health GABA-T SAP is another favorite of mine. This product is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used. It contains 300 mg GABA and 150 mg theanine, so can easily be halved to provide the 150 mg GABA she is looking for.

Research shows that the combination of GABA and theanine may improve sleep: GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. The authors share the sleep and anxiety benefits of both GABA and theanine:

γ-Aminobutyric acid (GABA) is the main inhibitory neurotransmitter and it is well established that activation of GABAA receptors favours sleep.

l-Theanine, a naturally occurring amino acid first discovered in green tea, is a well-known anti-anxiety supplement with proven relaxation benefits.

But Barabra is going to have to do a trial to see if this combination works for her.

Mixing and matching as an other option

And finally, if she was also taking GABA Calm in the day for stress and overwhelm, she could do a trial of using this during the day (for the convenience factor) and then at night use the GABA powder or opened GABA/theanine capsule (because it’s a bit more finicky). This way she’s consuming less sugar alcohols overall.

Both GABA products, the mini measuring spoon set and where to find them

Today I mentioned the Now GABA Powder and NFH GABA-T SAP. 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, the Now GABA Powder and Nutricology ZenMind (a GABA/theanine combination comparable to GABA-T SAP) is available via iherb (use this link to save 5%).

And the mini measuring spoon set can be found here (my Amazon link)

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

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.

Wrapping up and your feedback

I do always appreciate questions like this so keep them coming so I can share and educate further.

Now I’d love to hear from you – do you have issues with the sugar alcohols in GABA Calm or another chewable GABA product? (if yes which one?)

Did you move to a GABA powder and do you use a min spoon set? Or does another GABA product work for you?

Please share how GABA helps and how much helps you?

If you’re a practitioner do you use GABA powder and mini spoons with your 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.