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Headaches

5-HTP for a calm brain, and a racing mind at night: questions and answers

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5-HTP q and a

5-HTP is an amino acid, made from the seeds of an African plant, Griffonia simplicifolia, and used as a supplement to ease low serotonin symptoms. With low levels of serotonin you’ll experience the worry-type of anxiety with ruminations, obsessing, panic attacks, insomnia (often lying awake worrying). This type of anxiety is different from the low GABA physical/tension type anxiety. Other low serotonin symptoms include low mood/depression, late afternoon and evening carbohydrate cravings, pain, digestive/IBS symptoms, PMS, irritability, rage and anger, TMJ, low confidence, imposter syndrome and perfectionism.

When I share my low serotonin blogs on Facebook I receive so many great questions about 5-HTP. Today I’m going to share some of these questions and my answers so you can get the benefits too.

Gail asks why 5-HTP stopped working for her when it had been working so amazingly well:

I took 5-HTP and it worked amazingly….for about 6 months. Then it did nothing. Any idea why?

I took 100 mg per day. It’s hard to explain, but it calmed my brain down. I wasn’t so quick to blurt things out during the day and at night I was able to sleep because my mind wasn’t racing. Nothing else changed at that time. That was a few years ago, I think I’ll buy more and try again

I would guess that something did shift around the 6 month mark and would try and identify what it was so you know for the future. It could have been accidental gluten exposure (from the diet or even cosmetics), hormonal shifts (perimenopause or menopause), adding collagen or gelatin on a regular basis (this can lower serotonin in susceptible folks) and/or changes in thyroid health.

If you have pyroluria and were exposed to major stresses (life stresses or toxic mold etc.) you’d lose vitamin B6 and this could affect serotonin production. The addition of the birth control pill and antidepressants can also deplete vitamin B6. I share some possible reasons for low serotonin on this blog on imposter syndrome (as mentioned above, imposter syndrome is a common sign of low serotonin).

With these wonderful benefits Gail experienced, trialing 5-HTP again is worth considering. Because 5-HTP works so quickly she’ll feel that sense of calm right away and she won’t blurt things out during the day (possibly caused by lack of confidence and/or irritability and/or anger?). Also, her mind won’t race at night, she’ll fall asleep quickly and will stay asleep, waking rested, calm, happy, confident and optimistic.

And in future if something like this happens again, I’d try to identify the cause and bump up 5-HTP temporarily.

Wendy asks about headaches as an adverse effect:

What do you recommend if 5-HTP gives you headaches?

Headaches are not a common adverse effect with 5-HTP (compared to the amino acid tyrosine which is recognized to cause headaches and migraines in susceptible folks).

Even if you are seeing benefits – for the worry-type anxiety and other low serotonin symptoms – with 5-HTP you don’t ever want to push through with something like headaches and continue to take it. I have clients use less 5-HTP and observe if they still see the benefits with no headaches.

We also make sure low serotonin is the issue. If it’s not then any amount of 5-HTP will either do nothing or cause adverse effects. If the issue is low serotonin then I have clients do a trial of  tryptophan.

If the 5-HTP is being used to ease low mood/depression caused by low catecholamine or low endorphins depression then neither 5-HTP or tryptophan is going to help and may cause adverse effects. And tyrosine and/or DPA are better choices.

Gerry asks this question after my interview on Your Best Sleep Ever Summit:

Great talk Trudy. When you want to increase serotonin, do you take both 5-HTP & tryptophan or just one or the other?

They can be used alone or both can be used together. I like to have clients add one new amino acid supplement at a time so we know what is working before confounding things with another one. I typically start with tryptophan for low serotonin support simply because I have such good results with it and because 5-HTP can raise cortisol in some folks.

We start with tryptophan mid-afternoon and evening (after doing a trial earlier in the day to make sure it helps).  If tryptophan causes adverse effects or doesn’t work then we do a trial of 5-HTP and then use it afternoon and evening (when serotonin levels tend to drop).

If tryptophan is working in the afternoon and evening, and additional support for worry or ruminations or panic or anxiety is needed earlier in the day, we may consider 5-HTP which can often also help improve focus. We may also consider tryptophan earlier in the day too.

It’s very individualized and we may mix and match to find the ideal combination and dosing based on trials and symptom resolution. It’s important to be aware that some folks do better on 5-HTP and some do better on tryptophan.

Here are some useful blogs related to low serotonin and the amino acids:

As always, it’s not only the low serotonin we need to address. 5-HTP offers quick relief but we must always do a full functional workup looking at diet, nutritional deficiencies, digestion, all hormones, toxins and infections (and so on) so we can address all possible root causes – and why serotonin is low in the first place.

Thanks to these folks for asking good questions and for allowing me to share here.

What questions do you have about 5-HTP?

Which low serotonin symptoms can you relate to and has 5-HTP or tryptophan helped? Or have you found success with a combination.

Feel free to post your questions and feedback in the comments below.

Tryptophan ends TMJ pain, headaches and worry, and improves mood and sleep: a success story

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tryptophan success story

Today I’m sharing a success story on how the amino acid tryptophan, taken as a supplement, ends  TMJ (temporomandibular joint) pain and headaches in a woman in my community. She had the added benefits of an improved mood and less worrying and her sleep improved too.

There is evidence to support the low serotonin connection to TMJ and pain like fibromyalgia and I share that research below.

Before I share the success story, in case you’re new to neurotransmitter imbalances, the other symptoms we see with low serotonin are the worrying-type of anxiety, panic attacks and phobias, lack of confidence, depression, negativity, imposter syndrome, PMS, irritability, anger issues, insomnia and afternoon/evening cravings. Tryptophan can be used to boost serotonin levels and improve these symptoms as you’ll see below.

Right after speaking on the recent Trauma and Mind-Body Super Conference, Renee shared her wonderful success story on Facebook:

Out of all the interviews I felt yours gave the most actionable steps. I was taking amitriptyline for TMJ and didn’t like the side effects, however what other options did I have? Not many according to my GP [general practitioner]. Luckily I found your suggestion of tryptophan. And I can’t explain how much of a change it made! I weaned off the medicine and took tryptophan instead and not only did it help the TMJ but also helped me feel more even emotionally.

I am being referred for trauma therapy and I am optimistic that I will be discomfort free soon.

So huge thanks for sharing your knowledge. It helped me at a time when I was really starting to think there were no ‘natural’ options and conventional meds were all I could take.

I checked in with her, thanking her and acknowledging her wonderful feedback. I also asked how much tryptophan made this difference and how quickly she saw an improvement. And what side-effects she was seeing with the medication. She shared this:

I am a week into taking tryptophan, and I’m taking 500mg. I saw improvements with the TMJ within an hour of taking it. My jaw felt loose and I had no headaches, I also felt more ‘even’ mood wise. Like an underlying worry had gone. [worry is a classic symptom of low serotonin – more on that here]

I also had some stress yesterday that usually would have made me crumble, but instead I was able to stand up for myself and see subjectively the extent of the issue and resolve it. I am amazed!

My original medication (amitriptyline) had given me extreme dry mouth, which I found hard to manage, the headaches were also not relieved as much as I had hoped, plus I was having sessions of palpitations.

I haven’t had any palpitations from the day I started tryptophan whereas the dry mouth took some time to subside.

These really are wonderful results and typical that we’d see results this quickly with tryptophan if the root cause of the TMJ and headaches is low serotonin. It can sometimes take a few weeks to find the ideal dose but Renee found it with the initial trial amount of 500mg.

The tryptophan also improved her sleep (and the palpitations and dry mouth side-effects from the medication stopped):

I was struggling to get to sleep and stay asleep, suffering bouts of insomnia, prior to any medication. I still am sleeping well taking tryptophan which I am pleased about.

She did however share that the timing of the tryptophan was making her too sleepy too early in the evening and she was planning to shift the timing:

I am finding tryptophan is making me feel drowsy in the evening, so I am trying different times during the day to take it. Hopefully I can push back the tiredness to perhaps 8/9 at night to coincide with bedtime.

My advice to her was that I have my clients use tryptophan MA (mid-afternoon) and evening and if MA makes them too sleepy they just do an evening dose. That can be enough for TMJ the next day. Sometimes more than 1 x 500mg in the evening is needed for easing TMJ and headache pain that night and the next day too.

I did check with her about weaning off the medication as cold-turkey quitting of psychiatric medications are dangerous and not advised. She shared this:

I weaned off over 1 week, but I was only in it for 8 weeks in total before I found tryptophan.

A slow taper under the guidance of the prescribing doctor is always recommended (more on this for amitriptyline/Elavil withdrawal here).

Here is some research supporting this serotonin/TMJ connection:

…both temporomandibular disorders myalgia (TMDM) and fibromyalgia (FM) have been linked to central and peripheral changes in serotonin availability.” (tryptophan is not used in this study which also makes the serotonin/anxiety connection)

Over the 4 weeks of the study, there was a greater reduction in reported clinical pain and a greater increase in pain tolerance threshold in the tryptophan group than in the placebo group. The tryptophan group was given “three grams of tryptophan in conjunction with a high carbohydrate, low fat, low protein diet.”

If you suspect low serotonin symptoms and are new to using the amino acids and do not have my book I highly recommend getting it and reading it before jumping in to taking supplements: The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings.

There is a complete chapter on the amino acids and one for pyroluria, plus information on real whole food, sugar and blood sugar, gluten, digestion and much more.  If you’re not a reader there is now also an audible version.

Here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and additional information on Anxiety and targeted individual amino acid supplements: a summary

Please also read and follow these Amino Acid Precautions.

This lists The Antianxiety Food Solution Amino Acid and Pyroluria Supplements that I use with my individual clients and those in my group programs.

We appreciate Renee sharing her success story. Please share your TMJ/headache tryptophan success story if you have one. And feel free to post your questions here too.

I have chronic insomnia and I started getting headaches with GABA, 5-HTP and melatonin

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A combination of GABA (gamma-aminobutyric acid) and 5-HTP (5-hydroxytryptophan) can often improve sleep duration more than the use of either of these two amino acids alone. I blogged about this and the supporting research published in 2016.

Eve asked this question about her chronic sleep problems and headaches that she suspects are being triggered by the supplements:

I have chronic insomnia and I have been using 100mg 5-HTP, 250mg GABA and 1mg melatonin during the night for a week but the second day I used them I started getting a headache. Do you have idea what happened and can you please help me?

I shared this feedback about each person having unique needs and that I trial one amino acid at a time to find the ideal dose and then once we have a good baseline with good results and no adverse effects, we add the next one if needed. With 3 new supplements being started at once, we don’t know which one may be helping and which one (or more) is causing headaches.

A reminder I give all my clients is NOT to push through with the amino acids when you are experiencing any adverse effects. Headaches are more common with tyrosine rather than 5-HTP or GABA but too much of any one of the amino acids may cause a headache and with some folks, even a small amount can cause a headache especially if it’s not needed. At the first sign of a headache my advice is to stop the latest supplement added and see how you do. If 3 where started at one time, as in this situation, stop all 3 and add them back one at a time, watching for headaches and benefits.

Eve didn’t say which GABA product she was using. Source Naturals GABA Calm is the one I most often recommend, and the small amount of tyrosine could be causing her headaches. If this is the case, a switch to a GABA-only product or a GABA-theanine product may be what is needed.

It’s always important to also review the amino acid precautions before use. If you have migraines, tyrosine may make them worse.

But I do want to also add that some folks cannot tolerate 500mg tyrosine at all and yet they do just fine with the 25mg of tyrosine in the GABA Calm product (and sometimes up to 75mg of tyrosine when three GABA Calm lozenges are needed at once).

It’s also good to be aware that some folks do better on tryptophan versus 5-HTP so if it is the 5-HTP that is the problem I’d consider a trial of tryptophan. The best way to do that is to replace the 5-HTP with tryptophan (and I recommend Lidtke 500mg tryptophan).

You want to also look carefully at each of the products in case there are fillers that could be causing the headaches.

If it turns out that none of these are working i.e. the problem with sleep isn’t because of low serotonin and low GABA, then we ask these questions and address them:

  • is there a gut issue i.e. is there candida, parasites and/or dysbiosis?
  • is night-time cortisol high?
  • is gluten or other grains an issue? or was there accidental gluten exposure?
  • is caffeine or alcohol consumption a problem?
  • is there EMF and WiFi exposure?
  • are there medication side-effects?
  • has there been mold exposure or some other environmental trigger?

Have you had issues when trialing amino acids for sleep or anxiety and then figured out what the problem was?

WiFi modem with a public hotspot causes seizures, vertigo, headaches, insomnia and heart palpitations in a woman with a history of West Nile virus

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This recent research illustrates the harmful effects of a new type of wireless modem, enabled for both personal use and functioning as a public hotspot: Exacerbation of demyelinating syndrome after exposure to wireless modem with public hotspot. The public hotspot feature was designed to reach up to 100 meters (or 328 feet which is close to the length of a football field).

Here is the entire abstract since it explains the situation so well:

In August 2003, 48-year-old JS of Colorado, USA, a fitness therapist and sports nutritionist, contracted neuroinvasive [i.e infecting the nervous system] West Nile virus which left her with disabilities due to spinal axonal damage.

In August 2014, she suddenly developed symptoms very much like her acute West Nile infection 11 years ago, including focal seizures, ataxia, vertigo and headaches. Her blood count looked normal so there was no obvious infection. What struck her as odd was that when she left her apartment for any length of time, the symptoms stopped.

She found out that a new type of wireless modem, enabled for both personal use and functioning as a public hotspot designed to reach up to 100 m, had been installed in the flat under hers. Her neighbor replaced the modem with a router without the hotspot feature. After that, the seizures stopped immediately, and the other symptoms faded gradually, after which she was fine and again could sleep well.

Later, when another activated hotspot was installed in an adjacent flat, JS once again noticed symptoms.

A possible association between electrohypersensitivity, myelin integrity and exposure to low-intensity radiofrequency electromagnetic fields (RF-EMF) typical in the modern world has recently been proposed.

Since the West Nile virus attacks both the nerve cells and the glial ones, one explanation to the above observed case effects is that the initial virus attack and the wireless modem’s RF-EMF affect the nervous system through the very same, or similar, avenues, and maybe both via the oligodendrocytes [i.e. the myelinating cells of the central nervous system].

Here are a few of the other symptoms she reported before discovering that it was the public hotspot that was causing her symptoms:

  • losing sensation in her face, neck and torso
  • tinnitus (ringing in the ears)
  • allergy symptoms like those of severe hayfever
  • difficulty concentrating
  • poor fine motor control
  • impaired short-term memory
  • pain in the facial bones, especially the cheeks, jaw bones and the roots of her teeth
  • numbness and tingling
  • difficulty breathing and swallowing (more pronounced after exertion)
  • dizziness
  • elevated morning fasting blood sugar levels (up 25% from usual to 100 mg/dL) and then back to normal 2 weeks after the hotspot was disabled
  • fight or flight reaction for the first 2–3 weeks, which then turned into fatigue and apathy with little accomplished during the day

These symptoms all dissipated when she wasn’t home. Once home in the evenings, her desire for sweets increased and her sleep was also impacted:

In the evening, her appetite was much increased and she craved sweet food, which was not usual for her. She became sleepy at the usual time, settling down between 10.30 pm and 11 pm and could fall asleep, all as normal.

However, within 1–2 hours, she routinely woke suddenly having had very vivid, disturbing dreams and with a pounding heartbeat. This was usually followed by a seizure, sometimes focal, where one part of her body (primarily right arm) would be shaking. Other times, her whole body was shaking.

She also noticed more severe symptoms when the modem with the activated public hotspot was closer to where she slept i.e. distance was a factor. On bad nights, after waking, she would sometimes go and sleep in her living room which was further away from the modem.

After a seizure, she slept fitfully, unless she moved to sleep on the couch in another room. There, JS found she could fall asleep quite quickly and sleep through the rest of the night.

When in her bedroom the modem was just 20–30 feet away and when in the living room it was about 50–60 feet from her (plus an additional wall), both of which weakened the signal.

It should also be noted that JS used a cell phone, a wireless router and a computer and had no problems from any of these – it was only the modem with the public hotspot that was problematic.The study authors shared that

The hotspot antenna almost certainly has a considerably higher transmit power as this would be needed to increase the effective transmit range for users in the area.

Other possible causes/mechanisms are reported as follows:

  • the pulse width of the beacon signal
  • an additional pattern or stroboscopic effect, or double intensity set up by the simultaneous transmission of the private and public hotspots

However, do keep in mind that for some people with electrohypersensitivity, simply using a cell phone and WiFi can cause symptoms.

Do you know if your router has this public Wi-Fi hotspot feature turned on?

Do you know if your router has this public Wi-Fi hotspot feature turned on? Many people do not and are fuming when they find out – I know I was!

JS discovered this as a result of a pop-upon her mobile phone:

From before the episodes occurred, JS kept her mobile phone WiFi disabled while at home. The day after she began having symptoms in August, she had temporarily enabled the WiFi feature while out shopping and when she came home that day, a pop-up appeared informing her she was in a free Xfinity WiFi zone.

In this article two Comcast customers sued the company for turning their Xfinity Internet routers into public WiFi hotspots saying “Comcast’s actions pose risks to subscribers and are taken without seeking their authorization.” They objected to the increase in customers’ electricity costs, the impacts on network performance and network security concerns.

However, they don’t even raise the issue of potential harm from a public WiFi hotspot that is activated on a modem in your home or one nearby.

In fact this site that offers instructions for disabling this public WiFi hotspot on your Comcast Xfinity router states that “We don’t necessarily think you have to disable this feature, as it seems to work fine — we haven’t heard any horror stories or reports of problems yet.”  

I would consider this case study to be a horror story that is not common knowledge and needs to be. JS was seriously harmed on two occasions by modems with public WiFi hotspots. In both instances the home-owners with these modems were not even aware they had these public hotspots activated and very quickly had them disabled once they found out what was happening to JS.

The study authors conclude that this case study strongly indicates that:

emissions from these new wireless modems could cause physical harm for those susceptible to that type of radiation.

My questions are this:

  • How many people are not even aware that their modem has this public WiFi hotspot feature enabled?
  • How many other people like JS are being seriously harmed by modems with public WiFi hotspots?
  • How many people have chronic issues like problems falling asleep, waking in the early hours, agitation, anxiety and heart palpitations – all possibly caused by a public WiFi hotspot on their modem or on a modem next door or even down the street?

I consider JS to be the canary in the coal-mine and her story is a good lesson for all us to wake up and get serious about WiFi and EMFs.

Here are some other blogs posts I’ve written about WiFi and EMFs:

Do share what you’ve experienced with modems that have public WiFi hotspots activated and if you can relate to any of the symptoms JS experienced?

Anxiety and Hypoglycemia Symptoms Improve with Diet Modification

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strawberry-smoothie

A paper published by the Canadian College of Naturopathic Medicine last month supports what I see with my clients on a daily basis: when it comes to anxiety caused by low blood sugar (or hypoglycemia) the correct diet can have a huge impact. And this means is the inclusion of enough protein, fats and fiber, especially at breakfast.

Here is the abstract from the paper: Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification

Observational evidence suggests that a relationship may exist between high glycemic index diets and the development of anxiety and depression symptoms; however, as no interventional studies assessing this relationship in a psychiatric population have been completed, the possibility of a causal link is unclear.

AB is a 15-year-old female who presented with concerns of generalized anxiety disorder and hypoglycemia symptoms. Her diet consisted primarily of refined carbohydrates. The addition of protein, fat, and fiber to her diet resulted in a substantial decrease in anxiety symptoms as well as a decrease in the frequency and severity of hypoglycemia symptoms.

A brief return to her previous diet caused a return of her anxiety symptoms, followed by improvement when she restarted the prescribed diet.

This case strengthens the hypothesis that dietary glycemic index may play a role in the pathogenesis or progression of mental illnesses such as generalized anxiety disorder and subsequently that dietary modification as a therapeutic intervention in the treatment of mental illness warrants further study.

Here are some details about this case report for AB, who was a 15-year-old female student of south-Asian descent:

  • she had anxiety (rated as 8/10 with 10 being the highest level of anxiety), worried excessively, experienced heart palpitations, shakiness, discomfort in her stomach, and muscle tension and often missed school because of how she felt
  • she experienced symptoms of hypoglycemia/low blood sugar and when her blood sugar dipped too low she experienced muscle weakness, headaches, nausea, anxiety, and poor concentration
  • when she felt anxious she would eat she would eat chocolate, chips, fruit and when her blood sugar dipped she would eat a granola bar

As you can see from her typical daily diet she was eating mostly carbohydrates, with very little protein, fat or fiber:

  1. Breakfast: fruit smoothie containing fruit, fruit juice, and water.
  2. Morning snack: bagel with margarine.
  3. Lunch: pasta or white rice with vegetables.
  4. Afternoon snack: granola bar or cookies or gummy candies.
  5. After school meal: white pasta; it may include meat.
  6. Dinner: white rice or spaghetti; it may include meat.
  7. Evening snack: cookies and toast.
  8. Beverages: 2 liters of water, 1 cup of juice, 1 cup of lactose-free milk, and 1 cup of tea.

She made the following changes in her diet adding protein at breakfast, lunch, dinner and at snack time, and adding healthy fats like flax seeds, olive oil and nut butters:

  1. Breakfast: includes a smoothie containing fruit, water, 1 scoop of protein powder, and 1 tablespoon of flax seeds or olive oil.
  2. Lunch and dinner: include a serving of protein (meat, legume, and soy) and a serving of vegetables.
  3. Snacks: include protein when possible (e.g., apple with sunflower seed butter, vegetable sticks with hummus, and pumpkin seeds).
  4. Continue to eat carbohydrate-containing snacks as needed for the management of hypoglycemia symptoms.

Over a 4-week period she made a few simple dietary changes and saw profound results: her anxiety decreased significantly from 8/10 to 4 or 5/10, she had more energy, she had fewer headaches, better concentration and improved mood.

The interesting factor is that when she slipped up for a week and went back to her old diet she felt more anxious within a day, but felt better within 2 days of adding back protein, fats and fiber.

These results are very typical with my clients and getting a handle on stabilizing blood sugar is the first thing I do with all my clients. Believe it or not, for some people this is ALL they need to do. I would add that I recommend making these changes in conjunction with the removal of gluten and caffeine.

I also like to see animal protein (and fat) as part of the snacks: like grass-fed beef jerky, grass-fed beef sticks, boiled eggs or pemmican. AB was allergic to eggs, nuts, and fish so these were not an option for her. Soy is often as issue so would need to be watched.

So this case study supports the fact that we must not forget the basics like blood sugar control. It’s very common for me to get questions like this on my blog: “I’m anxious, which amino acid should I use?” I always reply: focus first on real whole food and eating to balance blood sugar, remove sugar, gluten and caffeine, and then look at doing a trial of one or more of the amino acids

I do like to make things easier for my clients and this is where an amino acid like glutamine is very helpful in terms of providing added blood sugar stability, a calming effect and help with gut healing

Adding the glutamine and also doing a trial of an amino acid like GABA Calm may get the anxiety down a few more notches because we are always aiming for zero.

Addressing adrenal issues (which are closely related to blood sugar issues), and of course addressing all the other possible factors like thyroid health, gut health, other food sensitivities and so on would be the next step.

Have you see the positive impacts of keeping your blood sugar stable? What makes the most impact for you?

If you are a practitioner, how do you help your clients or patients address blood sugar issues?