depression

Red light therapy for back and neck pain, plantar fasciitis and low mood – a complement to the amino acids GABA, DPA and tryptophan

April 3, 2026 By Trudy Scott Leave a Comment

I had to share this with you about my experience with red light therapy. I do not have a Lumebox but purchased a larger device (Red Rush 400) over a year ago from Red Therapy Company after reading a recommendation from Ari Whitten. At the time, I had very painful plantar fasciitis with a heel spur on my left foot that did not respond to an injection.

Because I walk 3-5 miles every day, it was breaking my heart not to be able to walk and I was desperate to find a solution. I placed the bottom of my feet 4-6 inches from the device 10 minutes a day. To my absolute amazement, I noticed the difference in just the first week of using the device and within 2 weeks I was back walking 3-5 miles!

Because we sold our house and moved to Texas recently and are currently living in our 5th wheel RV (hoping to do some traveling) I had not been using my red light device. I developed a very bad pain in my neck and upper back recently (I have degenerative discs) that wouldn’t respond to NSAIDs for 2 weeks.

So I got out my Red Rush 400 and after the first day I started noticing relief which would last about 2 hours. Encouraged, I kept it up 10 minutes a day on each side (front and back) twice a day and within a week the pain was gone. I am sooo amazed how well this works. I’m so grateful to have found this therapy.

Thank you for all you do.

Katherine, a 72 year old woman in the community, sent me this wonderful red light feedback after one of my emails about the Lumebox red light device, and gave me permission to share her success story.

Read on to learn about the research supporting red light therapy for pain, low mood and plantar fasciitis; the two red light devices I own and how I use them, plus the pros and cons of each; amino acids for pain relief and low mood: GABA, tryptophan and DPA; and additional resources if you need guidance using the amino acids.

Red light therapy for pain relief

In case you’re new to red light therapy (or RLT), it’s also known as photobiomodulation (or PBM) or low level laser therapy (LLLT).

This 2021 paper, Low-intensity LASER and LED (photobiomodulation therapy) for pain control of the most common musculoskeletal conditions reports that

There is evidence that photobiomodulation therapy reduces pain intensity in non-specific knee pain, osteoarthritis, pain post-total hip arthroplasty, fibromyalgia, temporomandibular diseases, neck pain, and low back pain.

In this updated paper they confirmed the benefits of red light therapy reporting:

profound biological effects on tissue including increased cell proliferation, accelerating the healing process, promoting tissue regeneration, preventing cell death, anti-inflammatory activity and relief of pain

They also provide good reasons for using opioids at the “lowest effective dose for the shortest period possible”, i.e. adverse effects that include: “poor coordination, sedation, mood swings, depression, and anxiety combined with a dependence on the drugs.”

Red light therapy for low back pain and a mood improvement

In a small study published in 2018, A case control series for the effect of photobiomodulation in patients with low back pain and concurrent depression, the authors report that the participants saw a mood improvement while using red light therapy while doing physical therapy:

This preliminary investigation suggests that an antidepressant effect may result from photobiomodulation (PBM) to the back and thighs in patients with low back pain and concurrent depression.

The authors mention a possible mechanism – NIR and red light used on “large areas of the skin” (like the back and the back of the thighs) “might significantly affect systemic processes such as a slow metabolism, inflammation, and oxidative stress.”

The paper also includes this statement about photobiomodulation being “an FDA-approved treatment for somatic pain …based on the boosting of ATP production by near infra-red (NIR) or red light…” due to mitochondrial support. They also share that “depression has been linked to a decreased level of mitochondrial respiration in blood platelets.”

The authors do acknowledge this was a preliminary finding but what is fascinating is that photobiomodulation may improve mood even when it’s not used directly on the skull.

They also call this a multi-modal approach for pain and low mood, which I fully support i.e. the use of red light therapy in conjunction with dietary changes, exercise, physical therapy, acupuncture and amino acids such as GABA, tryptophan, tyrosine and d-phenylalanine. They don’t mention the amino acids but I share more about these below.

Red light therapy for plantar fasciitis

A meta-analysis presents evidence that red light/photobiomodulation therapy “is an effective treatment modality to reduce pain and improvement of foot function in adults with plantar fasciitis.” They do state that there is a broad discrepancy in the way studies are done for this condition – so you will also see some studies that state it doesn’t help and that it may help pain but other approaches are needed too (which makes sense).

My experience with the Red Rush 400 (panel)

I own the same red light panel – the Red Rush 400 – that Katherine used with success, and I love it. I use it primarily for back and neck pain too – I do 10 minutes at a time when I’m having an issue and also after a weight session at the gym. I’m also learning about the value of doing a daily session at least once a day for better skin health, energy improvement and better sleep.

What I love about this device:

it covers a large area i.e. from my neck down to my lower back
it’s very easy to use
it uses EMF Blocking Cage Technology and has an automatic timer

The negatives are:

the price (it costs more than the Lumebox)
it’s very heavy – it hangs on a door but can be easily winched higher or lower as needed
it’s not portable

If you are wanting to purchase this red light panel, I do have an affiliate account with Red Therapy Co and have arranged $100 off each order if you use the code TRUDYREDTHERAPY at checkout.

Purchase the Red Rush 400

I’m sharing about this panel and the Lumebox (below) because I have vetted the products and have first-hand experience with them. I’ve also started receiving other wonderful feedback from my community and will continue to share as more success stories come in.

My experience with the Lumebox device (handheld)

I also own a handheld Lumebox red light device and I love it.

I use it daily, often instead of the panel because it’s so versatile. It comes with us on all our trips and I use it on my feet after a hike or when my restless feet are affecting my sleep (my oxalate issues means I have fickle and tender feet!). I also used it recently on my low back after sitting on bad chairs at a wedding. I’m amazed with the pain relief after just one 10 minute session!

It worked wonders for recovery after a recent fall on my knee – fortunately no broken bones, just bruising and a soft tissue injury. I did use arnica, RICE and amino acids too (GABA and DPA) and saw a physical therapist, but was surprised by how quickly it healed

My hubby uses it more and more and my mom-in-law uses it often on her neck and wrist for osteoarthritic pain.

What I love about this device:

it’s portable and versatile (and can be used on targeted areas – like on my knee, my feet, neck, jaw etc)
it’s very easy to use and can be recharged relatively quickly
it’s low EMF too and also has an automatic timer
it’s very affordable for what you get

There is only one negative I can think of:

waiting for it to recharge (only an issue when hubby, mom-in-law are queued up to use it after me)

I also have an affiliate account with Lumebox where you can save $260 off each order when you use my partner link below. No code is necessary and there are other bigger discounts during special sales throughout the year.

Purchase the Lumebox

I do want to mention that the Red Rush 400 panel and Lumebox handheld device were not actually used in the above studies but participants were exposed to both NIR and red wavelength light, at the same levels that are found in these devices (NIR 850nm and red 660nm).

Amino acids for pain relief and low mood: GABA, tryptophan and DPA

I support a multimodal approach to pain relief and the amino acids are the perfect complement to red light therapy

GABA helps with pain relief when there are spasms and muscle tension (caused by low GABA levels). GABA and GABA/theanine cream can be especially helpful at times.
Tryptophan helps with pain relief (and low mood) that is caused by low serotonin levels
DPA (d-phenylalanine) helps with pain relief that is caused by low endorphins. With low endorphins you may also experience emotional pain and weepiness

I’ve blogged extensively about the amino acids and pain so be sure to search the blog with ‘GABA pain’, ‘tryptophan pain’, ‘5-HTP pain’ and ‘DPA pain’ for more about this if you’re new to this aspect. You’ll read many of my own stories about using amino acids for an ankle sprain, rectal spasms/pain, IBS belly pain/spasms and more.

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

As always, I use the symptoms questionnaire to figure out if low GABA or low serotonin or low endorphins and 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), 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 cause physical tension and overwhelm, 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 Katherine saw these benefits with red light therapy and I always appreciate feedback from the community and being able to share it on the blog.

Now I’d love to hear from you

Have you used red light therapy with success and which device do you have? How often do you use it?

Have you seen an improved mood with red light therapy too?

And have you used any of the above amino acids to help with pain relief too?

If you’re a practitioner do you recommend red light and amino acids for pain relief? Have you had clients report an improved mood with red light therapy too?

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.

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.

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

April 5, 2024 By Trudy Scott Leave a Comment

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Can GABA be used with DPA?

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

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

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

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

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

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

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

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

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

DPA and DLPA product options

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

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

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

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

Wrapping up and your feedback

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

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

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

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

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

Feel free to share and ask your questions below.

How to use bright light therapy for increased anxiety, increased panic and SAD during the cold dark winter months

January 19, 2024 By Trudy Scott 2 Comments

There is a seasonality to anxiety and panic disorder just as there are seasonal variations in mood for certain susceptible individuals:

Following a clinical observation of increased anxiety symptoms and mood changes during winter in panic disorder patients, the Seasonal Pattern Assessment Questionnaire (SPAQ) was completed by 133 patients. Global Seasonality Scores (GSS), and the prevalence of Seasonal Affective Disorder (SAD), were significantly higher than reported in general population studies.

Seasonal changes were also found in anxiety and panic attacks.

These findings suggest the possibility of a common aetiology [etiology or cause] for panic disorder and SAD, that seasonality may be a far more general phenomenon in psychopathology, and that light therapy may be a useful treatment for some panic disorder patients.

The above abstract is from this paper: Seasonality in panic disorder

If you’re new to bright light therapy or are currently using it with success and would like to learn more, I’d like to point you to this excellent review paper, Bright Light as a Personalized Precision Treatment of Mood Disorders. The authors of the above paper cover some of the basics like how to use bright light for SAD (seasonal affective disorder) or the winter blues, and for how long, possible adverse effects and who should not use bright light therapy (this last aspect is theoretical).

This information about bright light and mood disorders can be applied to anxiety and panic attacks, in addition to SAD.

As you’ll read below there are also often benefits for non seasonal depression, bipolar disorder, fatigue, sleep issues, emotional eating and other conditions too. And bright light therapy can be used in conjunction with the amino acids tryptophan or 5-HTP, and is often used with psychiatric medications too.

How to use bright light for SAD and winter anxiety/panic and for how long?

You sit in front of the light box or full spectrum lamp – on a table or your desk – with open eyes. Using a standing lamp as a source of light is another option.

The authors of the Bright Light paper share the following approach for SAD (seasonal affective disorder or the winter blues), all of which is applicable for increased anxiety and panic attacks in winter too):

Start with a “duration of 30 minutes, using a light intensity of 10,000 lux.” (more on lux comparisons below)
“Early morning administration offers greater chances for remission” (although there is documented research and clinical results that for some folks later in the day works well too).
“Measured at eye level, a therapeutic distance of 60–80 cm from the light box can be seen as standard requirements (some other devices recommend a distance of 30 cm, so we advise to follow the device recommendations that take into account light parameters and distance).” Most of the lights/devices I recommend state a distance of 30 cm so it’s best to follow the manufacturer’s guidelines.
“Lower intensities also appear to be effective, but need longer exposure durations: 2,500 Lux for 2 hours per day or 5,000 Lux for 1 hour a day.” This means sitting further away may allow you to sit in front of the lamp/device for longer duration and get the same benefits.
“Significant effects appear only at 2–3 weeks of treatment.” Based on my clinical results, I have clients start to feel some improvements right away with the correct distance and a good lamp.
“Treatment is usually continued until the time of usual spontaneous remission in the spring or summer” (and is ideally started as fall/autumn starts to approach rather than in the middle of winter).

I’m also adding this missing and yet important fact from another paper: “The light box is angled ~30° from the line of gaze. The user does not stare directly into the light.”

They also discuss guidelines for year round use of bright light therapy for non-seasonal unipolar depression, another term for major depressive disorder. And midday or morning use for bipolar depression (when on mood stabilizers). I share more about this in my blog: Midday bright light therapy for bipolar depression. I refer you to the study for this information so it can be discussed with your doctor.

Bright light therapy for insomnia and decreased alertness/fatigue

The Bright Light paper also mentions how light therapy “may also be useful to improve sleep quality” … and … “abnormalities in circadian rhythms such as sleep phase delay syndrome, that are frequently associated in mood disorders.”

The authors also mention how light therapy can also help “decreased alertness”, presumably as a result of poor sleep.

Clinically, I see these benefits for clients in similar ways that tryptophan or 5-HTP help with sleep issues. This is related to the serotonin boosting mechanism of bright light therapy. Keep in mind anxiety and panic are symptoms of low serotonin.

What are some possible adverse effects of bright light therapy?

The authors state that bright light therapy “is well-tolerated by patients; adverse effects such as headache, eyestrain, nausea and agitation, are usually transient and mild.” Clinically, I have seldom seen clients experience headache, eyestrain and nausea.

However, I have seen agitation and other low serotonin symptoms get worse – like feeling more sad or more worried or more angry or more irritated or more sleep issues (or all of the above). Too much bright light therapy can ramp up low serotonin symptoms in a similar way that too much tryptophan or 5-HTP can. In other words, it can be overdone and more is not necessarily better. You have to find a balance and figure out what works best for your needs.

I also have clients who are prescribed antidepressants discuss light therapy with their prescribing doctor as I suspect there is the possibility of serotonin syndrome. I don’t see any reports of this in the research and a number of reports of bright light therapy being used successfully in conjunction with antidepressants.

Who should not use bright light therapy?

The authors share these contraindications: “ophthalmic disorders (cataract, macular degeneration, glaucoma, retinitis pigmentosa) and disorders affecting the retina (retinopathy, diabetes, herpes, etc.).” They recommend getting an eye examination if you are in doubt.

Other papers state that the above is theoretical and there are no documented cases of eye damage from bright light therapy. But if you suspect you may be at high risk, get the approval from your ophthalmologist and ongoing monitoring too.

Recommended lights, lamps and panels: always 10,000 lux

This blog post, Winter blues or SAD: light therapy has been updated (as of Jan 2024) with new links for recommended lights/lamps/panels, all 10,000 lux. You can also read feedback from folks who use and find the benefits of full spectrum light or bright light therapy. For example, Chrstine shared this:

My office is the darkest room in the house and I have one sitting on my desk, especially helpful in the winter. This is the second Verilux Happy Light I have used and I really like it. Living in Nevada where there is sunshine over 330 days of the year I am so accustomed to light and brightness that if I am in a dark room or space for too long it really affects me. This has been a great product for me and I can recommend it.

If you’re curious about lux, it is a unit of illumination and this paper, Light Therapy in Mood Disorders: A Brief History with Physiological Insights, includes this very useful lux comparison image:

light therapy and mood disorders — The above is shared under the Creative Commons Attribution License and can be found here .

The combination of using bright light therapy with amino acids such as tryptophan and 5-HTP

I often recommend the use of light therapy in conjunction with amino acids such as tryptophan and 5-HTP. This offers additional serotonin support and helps ease worry-type anxiety, panic attacks, low mood, insomnia, cravings and more. I discuss this combination approach in the winter blues blog.

When someone is already using amino acids with some success, we may just add light therapy and keep amino acid dosing the same or we may use higher doses of amino acids like tryptophan, 5-HTP and GABA during the winter months. We may also use both depending on the person’s unique needs.

I had one client who did really well with tryptophan: his anxiety decreased dramatically but then ramped up before winter. Increasing tryptophan was too much for him so we kept the original tryptophan dose and he started bright light therapy. This worked very well for him until the end of spring when he was able to stop the light therapy.

I also share links to increased OCD (obsessive compulsive disorder), intrusive thoughts, PMDD (premenstrual dysphoric disorder), PMS (premenstrual syndrome), binge eating/emotional eating and drinking/alcoholism in the winter months – and the role of light therapy and amino acids.

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

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

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 is also covered.

Do you experience increased anxiety, panic attacks and/or the winter blues in the winter months? Have you had success with bright light therapy?

If yes, which full spectrum lamp have you found to be the most useful? What time of the day do you use it, how often do you use it and for what duration?

Have you used a combination of amino acids and light therapy, and adjusted up your amino acids during the colder and darker winter months?

If you’re a practitioner do you recommend light therapy to your clients/patients?

Feel free to share and ask your questions below.

D-phenylalanine (DPA) for easing both physical pain (tooth pain) and emotional pain over the holidays

January 5, 2024 By Trudy Scott 33 Comments

Today I share how the amino acid D-phenylalanine (DPA), used as a supplement multiple times a day, and opened on to my tongue, eased both the physical tooth pain I experienced for 14 days and the emotional pain I was feeling over the holidays.

In this blog I share more about DPA and endorphins when it comes to pain – both physical and emotional. I also share two DPA products I recommend, product label confusion and more about how DPA differs from DLPA (DL-phenylalanine). I am often asked this question and even long time users of DLPA are sometimes surprised to learn how different DPA is. As always, I like to share some research and other related blogs on the topic. Here is my recent and very positive personal experience with DPA, a firm favorite of mine:

I’m just back from the dentist – my crown was re-cemented and I’m a happy camper now. It popped off just before Christmas and I had to wait until now! There was a tiny cavity beneath the crown which is why I was having daily pain.

Thank goodness I always have DPA (the amino acid d-phenylananine) on hand. I gravitate to it for pain relief – sports injuries like muscle sprains, the rare headache and this time for tooth/jaw pain.

I opened a DPA onto my tongue as soon as I could feel the dull ache start and the pain relief lasted a few hours. It works by boosting endorphins to provide pain relief – kind of like acupuncture. I call it “powdered acupuncture”.

Some days I used 3-4 and one day I needed 6. Taking one before bed was wonderful.

I also got bonus benefits for emotional well-being over the holidays. It’s the first Christmas without my darling mom and I really needed the endorphin boost to help with the emotional pain.

The DPA product I used was Doctor’s best (details below) and I opened up the 500 mg capsule onto my tongue each time I needed pain relief.

The number of capsules I needed seemed to vary by how much chewing I was doing (for example, I had more pain after a steak meal vs smoked salmon) and what I was eating or drinking (for example, I had more pain after drinking something cold). I simply used a DPA capsule when the dull pain started, making sure it was away from protein (not always but most of the time).

UPDATE: Sept 13, 2024
DPA has come to my rescue yet again and this time the tooth pain has been very severe. I initially suspected it was the crown again but when I got into the dentist an xray confirmed an abscess at the tip of one of the roots.

It’s a first for me and I’ve never experienced a toothache like this. The pain ramps up from zero to 10 (with 10 being most severe) in a matter of seconds. The only thing that helps right now is DPA. I’m opening a capsule every few hours and have even had to use it every 30 mins when it’s really severe like after drinking or eating something. It brings to pain down to a 3 in a matter of minutes.

I’ve figured out that using a straw to drink liquids helps a ton. I’m also using a soft ice-pack a few times a day too. Strangely it’s worse just before bed, after I take my bedtime supplements. I need the DPA and ice-pack but fortunately I have no pain through the night. Thank goodness for that!

I’m also using a herbal antibiotic and herbal mouth swish from my naturopath while I get a second opinion, learn about my options, and decide next steps.

All this has solidified DPA as my go-to supplement for pain relief.

One of the DPA products I recommend: Doctor’s Best D-Phenylalanine

There are not many d-phenylalanine/DPA products available but of those I have two that I recommend: Doctor’s Best D-Phenylalanine and Lidtke Endorphigen. Both contain 500 mg DPA but the labels can be confusing at first – at least until you’re familiar with them.

Also, this amino acid, DPA, is not to be confused with docosapentaenoic acid (also abbreviated as DPA), an omega-3 fatty acid similar to eicosapentaenoic acid (EPA).

Here is the Doctor’s Best D-Phenylalanine description:

Doctor’s Best D-phenylalanine is a non-protein amino acid that acts as an inhibiting agent to enzymes that degrade enkephalins, naturally occurring peptides in the body that metabolize endorphins. Endorphins are neurotransmitters that play a key role in the function of the nervous system and are associated with feelings of pleasure. By limiting production of enzymes that break down endorphins, the supplement can help support a healthy mood and normal functioning of the nervous system.

Helps support healthy mood
Helps support endorphin metabolism
Help support neurotransmitter function

This is the actual product that I used over the past 2 weeks and have used it on and off as needed for a few years. It was one of the nutrients that helped when I sprained my ankle when visiting my brother in Las Vegas. More here

As you can see there is no mention of pain on the label or product description. I share more on the pain/endorphin connection below.

You can purchase this online from their website or from iherb. If you use my iherb link you’ll save 5%. This is a good option if you’re not in the USA and already use iherb for one-stop shopping of quality products.

The other DPA product I recommend: Lidtke Endorphigen

The other product I recommend is Lidtke Endorphigen which also contains 500 mg DPA and a small amount of vitamin B6 and riboflavin (vitamin B2). As you can see, this product does mention pain but not the emotional support/mood benefits on the front label.

Here is the Lidtke Endorphigen description

Ease Minor Pain & Feel Good with Healthy Endorphin Level Maintenance

Endorphins are nature’s way to relieve common minor pain and promote a cheerful mood. Research shows that endorphins are released in response to pain and stress, bringing relief. The second wind and runner’s high during and after a vigorous run are results of endorphins. Acting as an analgesic and sedative, endorphins diminish our perception of pain…. But there is more.

Recovery centers report that endorphins promote recovery from a wide variety of unhealthy cravings.

Low endorphin symptoms and typical dosing of DPA

I use the symptoms questionnaire to help clients identify if they have low endorphin symptoms (you can see that here).

Typical dosing is 500 mg to 1000 mg DPA 3-4 x day between meals/away from protein. I do find having clients open the capsule onto their tongue to be more effective for quick pain relief – with results as quickly as 5-10 minutes.

DPA vs DLPA: they are quite different but have some overlaps

I am often asked if DPA and DLPA are the same – they are quite different but have some overlaps as outlined in this blog post on the topic: What is the difference between DPA and DLPA (amino acids) and which one do I use for weepiness, heart-ache, pain and energy?

The precautions are also not the same so I always review contraindications with all my clients and encourage you to do the same.

DPA for MS pain, weepiness, emotional pain and more

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.

DPA research on pain and depression

The use of DPA is not new as you can read in this paper from 1982 – D-phenylalanine and other enkephalinase inhibitors as pharmacological agents: implications for some important therapeutic application

A number of compounds have been shown to inhibit the degradation of enkephalins. As expected, these compounds produce naloxone reversible analgesia and potentiate the analgesia produced by enkephalins and by acupuncture.

One of these, D-phenylalanine, is also anti-inflammatory.

D-phenylalanine has proven to be beneficial in many human patients with chronic, intractable pain. It is proposed the enkephalinase inhibitors may be effective in a number of human “endorphin deficiency diseases” such as depression, schizophrenia, convulsive disorders and arthritis.

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

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

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.

Also mentioned above is Doctor’s Best D-Phenylalanine which can be purchased on iherb.

Have you had success using DPA for toothache, dental abscess or your other pain issues – what kind of pain has it helped and how much has helped you?

Has DPA also helped with emotional pain and weepiness? And cravings/emotional eating?

If you’re a practitioner do you have success using DPA with your clients/patients?

Feel free to share and ask your questions below.

Seasonal PMDD/PMS and hormonal binge eating, wine drinking and anxiety – symptoms ramp up from October

November 17, 2023 By Trudy Scott 3 Comments

Someone in the community asked for help for the seasonal aspect of her PMDD symptoms i.e. more severe symptoms in winter …

My PMDD symptoms massively increase around the beginning of October right through to March. Would love some advice.

The binge eating and wine drinking is becoming habitual

She specifically mentions binge eating and wine drinking but I assume her other PMDD symptoms – such as anxiety, tension, anger, irritability, depression, sadness, hopelessness, insomnia, overwhelm, low energy, breast tenderness, headaches, pain, bloating, and/ or weight gain – are more severe at this time too.

As you can see, her symptoms are much more severe from October through March (winter in the Northern Hemisphere). If you live in the Southern Hemisphere you could expect more severe symptoms from May through September (or thereabouts).

There is a seasonal aspect to PMDD (premenstrual dysphoric disorder) and PMS (premenstrual syndrome and other hormonal imbalances. It’s not well recognized despite the fact that it’s documented in the research and seen clinically.

My feedback for her is to look into and address low serotonin, low GABA and/or low endorphins with the respective amino acids (adjusting up and down based on the season and symptoms), using recognized SAD (seasonal affective disorder) approaches and addressing pyroluria if needed (the nutrients are cofactors for neurotransmitter production.) I share more about each of these approaches and the research below.

The research: patients with PMDD have substantial seasonal patterns in mood and premenstrual symptoms

Premenstrual dysphoric disorder (PMDD) “accounts for the most severe form of PMS with the greatest impairment of women’s functioning and perceived quality of life, often prompting them to seek treatment.”

This older paper from 1997, Seasonality of symptoms in women with late luteal phase dysphoric disorder

Out of 100 patients treated in a subspecialty clinic in a university teaching hospital, “a significantly higher rate of seasonal affective disorder (38% versus 8%) as determined by Seasonal Pattern Assessment Questionnaire criteria.”
Also, 25% of the patients with seasonal variations in their premenstrual symptoms, consider them marked or a severe problem

The authors conclude that:

These results suggest that patients with LLPDD [or PMDD] have substantial seasonal patterns in mood and premenstrual symptoms. These seasonal patterns have implications for the clinical assessment and treatment of LLPDD [or PMDD]. For example, light therapy may be beneficial for women with seasonal worsening of LLPDD [or PMDD].

As you look at the research keep in mind the fact that late luteal dysphoric disorder (LLDD),“is now known as premenstrual dysphoric disorder (PMDD)”, as mentioned in the above paper and other older studies.

Seasonal variations in serotonin and GABA

Seasonal variations in serotonin have long been documented with much research on the winter blues. This paper, The chronobiology and neurobiology of winter seasonal affective disorder describes winter seasonal affective disorder (SAD) as “a mood disorder characterized by the predictable onset of depression in the fall/winter months, with spontaneous remissions in the spring/summer period.” They also state that “The typical patient with SAD is a premenopausal woman who experiences carbohydrate craving, hypersomnia, and prominent fatigue during winter depressive episodes.”

There is less awareness about GABA seasonality but GABA levels may also be lower in the winter months. In this animal study, Effect of the pineal gland on 5-hydroxytryptamine and γ-aminobutyric acid secretion in the hippocampus of male rats during the summer and winter, it is reported that: “GABA secretion in the hippocampus of rats had a seasonal rhythm consisting of increased secretion in summer and decreased secretion in the winter.” I share more about this and the seasonality of GABA here.

It makes sense that supporting these lower levels in winter is going to help with the more severe PMDD symptoms that correlate with each neurotransmitter imbalance.

One solution: address low levels of neurotransmitters with amino acids

As you can see the PMDD symptoms mentioned above could fall into the categories of low GABA, low serotonin and/or low endorphins (and possibly low dopamine/catecholamines and low blood sugar too: binge eating, wine drinking, anxiety, tension, anger, irritability, depression, sadness, hopelessness, insomnia, overwhelm, low energy, breast tenderness, headaches, pain, bloating, and/ or weight gain.

(You can read this StatPearls ebook for the full description of the above symptoms: Premenstrual Dysphoric Disorder)

It’s for this reason I always have clients with PMDD (and other hormonal issues) do the Amino Acids Mood Questionnaire and trials of the respective amino acids.

Using a food mood log and tracking what time of day you binge eat and drink wine (and all the other symptoms) is a clue as to which amino acids may help most. I would expect tryptophan, GABA and DPA would be at the top of the list, and possibly tyrosine and glutamine too.

Because of the seasonality aspect, a higher dose is likely to be needed in the winter time so if you’re just starting your amino acid trails keep this in mind. If you are already using amino acids with success in summer, then bumping up the amounts during winter is going to help further. And then be sure to reduce amounts once winter is over.

Hopefully you’ve also been working on diet, gut health, liver health, adrenal function, toxin removal and other factors to reduce or eliminate PMDD/PMS so the amino acids are not needed long term.

How targeted individual amino acids may help – some examples

As you can see from one study, tryptophan can help with premenstrual dysphoria/sadness, mood swings, tension, and irritability.

Low endorphins and low dopamine may also be a factor. I share more on this blog: DLPA (DL-Phenylalanine) eases PMDD/PMS symptoms in women who experience declining endorphin levels in the second half of their cycles

Here are some specific amino acid cases around binge eating/cravings and excessive wine drinking:

None of the above are specific to seasonal changes in symptoms but illustrate the use of amino acids.

Supportive solutions: a SAD lamp when serotonin is low and addressing pyroluria

The late luteal phase dysphoric disorder paper above doesn’t mention amino acids (which is unfortunate but not surprising) but it does mention light therapy. I do recommend the use of a SAD lamp (full spectrum light) when there are low serotonin symptoms that get more severe in the winter.

With PMDD/PMS and other hormonal imbalances, we also always consider pyroluria and the use of higher amounts of zinc, vitamin B6 and evening primrose oil. The “stress” of winter and increased sugar consumption can deplete zinc and vitamin B6 for everyone but more so if you have pyroluria. These nutrients are also key for hormonal imbalances.

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

We use the symptoms questionnaire to figure out if low GABA or low serotonin or low endorphins or low dopamine or low blood sugar may be an issue with your seasonal PMDD/PMS.

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.

Another option is the budget-friendly GABA QuickStart Homestudy program.

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.

Now I’d like to hear from you

Does any of this resonate with you? If yes, has any of the above helped with the seasonal aspect of your PMDD, PMS or other hormonal issues?

Feel free to share and ask your questions below.