everywomanover29 blog

Food, Mood and Women's Health – Be your healthiest, look and feel great!

neurotransmitter

Tryptophan doesn’t work, then it does and then it doesn’t: could it be hormonal shifts, dietary factors and/or parasites?

By Trudy Scott 19 Comments

tryptophan result

Have you been in a situation where tryptophan doesn’t work, then it does work, and then sometimes it doesn’t work as expected? There is a reasonable explanation as to why it may not work initially – too much or too little was used. The variable results and the need to switch between lower and higher doses on an ongoing basis can happen but it’s not very pronounced unless there is a specific reason. In this blog I cover some of these reasons – hormone shifts, dietary factors and parasites/other digestive issues.

I’m writing this blog in response to a question that was posted on one of my speaker pages on the Anxiety Summit: Gut-Brain Axis. This is the actual question:

I tried to use tryptophan the first time (whole capsule) and got really high. Some time later I tried again, but used 1/4 of a capsule and had a good result. A few weeks later 1/4 of the capsule didn’t work at night. So I went up to half a capsule. And that’s where  I am now. But some nights (very rare) I can only get good results from a whole capsule. I use it along with the same amount of GABA. Is that a normal reaction for tryptophan?

I don’t know what brand of tryptophan she was using but assume 500mg was her starting dose and she now shifts between 125 mg (¼ capsule) and 250 mg (½ capsule) with variable results.

It’s not unusual for someone to not feel great on 500 mg if that dose is too much for their unique needs. She did the right thing by lowering her dose.  It’s also reasonable that someone may find 500 mg as an initial dose isn’t enough to reduce symptoms.

The variable results and the need to switch between 125 mg and 250 mg can happen but it’s not very pronounced unless there is a specific reason. Some of these reasons include hormone shifts, dietary factors, parasites/other digestive issues, thyroid issues, low lithium, product quality and environmental factors. More on all this below.

Hormone shifts/more serotonin is needed in the luteal phase

I have my clients track when the variability happens, with female clients documenting their cycles. Some women need more serotonin support in the luteal phase i.e. after ovulation and right up to before their periods. Some may even need additional tryptophan for the first few days of their periods too.

Write about tryptophan working well in the luteal phase in this blog – Tryptophan for PMS: premenstrual dysphoria, mood swings, tension, and irritability

In a study published in 1999, A placebo-controlled clinical trial of L-tryptophan in premenstrual dysphoria, tryptophan was found to reduce symptoms of PMS when used in the luteal phase or second half of the cycle (i.e. after ovulation):

37 patients with premenstrual dysphoric disorder were treated with L-tryptophan 6 g per day, and 34 were given placebo. The treatments were administered under double-blind conditions for 17 days, from the time of ovulation to the third day of menstruation, during three consecutive menstrual cycles.

They looked at dysphoria, which is defined as a state of unease or generalized dissatisfaction with life, plus mood swings, tension (and anxiety), and irritability and they found a 34.5% reduction of symptoms with tryptophan compared to 10.4% with placebo.

The paper concludes: “that these results suggest that increasing serotonin synthesis during the late luteal phase of the menstrual cycle has a beneficial effect in patients with premenstrual dysphoric disorder.”

It’s a small study but the results are powerful and it’s something I see clinically with my clients. The one big difference is that I typically have clients using tryptophan throughout the month.

But if you are seeing tryptophan work and then not work at similar times each month this is something to consider and track. And then if need be, increase and decrease tryptophan accordingly (and track again).

Dietary factors – collagen, gluten, sugar, wine and coffee

There are other factors to consider too and dietary impacts is one. For example, collagen leads to a higher need for tryptophan in susceptible individuals (due to it’s serotonin-lowering effects – I blog about this here)

Another dietary factor is accidental gluten exposure in susceptible individuals or a newly discovered gluten issue

High sugar intake, alcohol and/or caffeine consumption may also be a factor – contributing to added stress for the adrenals and depletions in zinc and the B vitamins. This can contribute to lowered serotonin and a need for a higher dose of tryptophan.

Now imagine if it’s just before her period and she adds collagen to her diet and she also eats out and gets zapped by gluten. Triple whammy for this woman!

And she goes to a party and happens to indulge in cocktails or wine, and then goes on a binge at the dessert table, followed by a few cups of coffee (or even one dessert and one cup of coffee).

A food-mood log really helps you figure things out.  And then, if need be, increase and decrease tryptophan accordingly.  And track again and address the dietary issues.

Parasites and other gut issues

If she has a very pronounced shift in symptoms for 4-5 days around a full moon each month – more severe insomnia, more anxious, more depressed – I would want to check for parasites.

I would also want to check for other digestion issues like dysbiosis, SIBO (small intestinal bacterial overgrowth), candida and liver health as they may all be factors. With SIBO and candida, dietary slip-ups may make symptoms worse right after the slip-up, for example increased bloating making sleep and anxiety worse.

Using tryptophan sublingually/opened on the tongue may bypass some of the digestive/liver  issues until they are resolved.

As mentioned above, if need be, increase and decrease tryptophan accordingly. And track again and address the underlying issues.

Other factors to rule out – thyroid, lithium, environmental factors and the product

Two other underlying root causes we always want to rule out when we see variable results using tryptophan (and any of the amino acids) are Hashimoto’s thyroiditis (because we can have variable thyroid results – sometimes hypo/low and sometimes hyper/high) and low levels of lithium (because this can affect the results we see with all the amino acids).

And we always check environmental factors like mold, EMFs and outside stresses. And look for infections like Lyme disease or EBV.  If the basics are not unearthing the solution we continue to dig deeper and do a full functional medicine workup. And adjust the tryptophan as needed.

And finally the quality of the product is key. I find Lidtke Tryptophan to be better than many other brands. I’ve also had many clients switch to Lidtke tryptophan and see better results and often need a lower dose.

Resources if you are new to using tryptophan and the amino acids as supplements

If you are new to using the amino acids tryptophan/5-HTP and the other amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low serotonin symptoms here) and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.

If you suspect low serotonin or 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 so you are knowledgeable. And be sure to share it with the team you or your loved one is working with.

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 acid products that I use with my individual clients and those in my group programs.

I always appreciate good questions like this and hope this feedback has helped her and you too if you’ve experienced something like this (or if you do in the future). In case you’re wondering, this question was posted after someone tuned into my interview, “GABA & Tryptophan: Gut-Anxiety Connections” on the Anxiety Summit 5: Gut-Brain Axis.

Have you had a variable response to tryptophan (or 5-HTP) and can you relate to any of this?

What did you figure out to be the reason?

Feel free to ask your questions here too.

I need help with my Diet Coke addiction – when I stop, my fatigue, brain fog, anxiety/depression increase big time!

By Trudy Scott 42 Comments

diet coke addiction

A woman asked for help on the blog, wanting desperately to quit her long-time Diet Coke addiction. This woman knows her addiction is detrimental to her health and she gets withdrawal symptoms when she tries to quit – fatigue, brain fog, anxiety and depression increase big time! And yet she can’t quit. This is not unusual. I share my feedback on the brain chemical imbalances that can drive addictions and how to figure out which amino acids (or more than one) may help her quit easily. This means she doesn’t have to go cold turkey and then fail yet again. Using the amino acids means there is no willpower required and no feelings of deprivation, and it’s addressing an underlying neurotransmitter imbalance i.e. a root cause.

Here is her question:

I need help with my Diet Coke addiction. I have been using it for 35 years and I am too appalled to tell you how much I drink.

I have tried to quit many times and ended up in utter failure. A friend mentioned that phenylalanine may be a booster for my dopamine.

When I stop, my fatigue, brain fog, anxiety/depression increase big time. I know this drink is literally killing my health and I am desperate for some answers, suggestions….or a miracle.

What supplements do you recommend for helping me quit this devil of a habit? Thank you for ALL you do!” 

Here is my response …. when it comes to using amino acids to help break the addiction, pretty much everything I write about in relation to sugar addiction or cravings would likely also apply to quitting Diet Coke.

What emotions are driving the addiction?

She needs to figure out what emotions are driving her addiction and use the respective amino acid supplement/s (one or more of them) to help break the addiction and improve the mood symptoms at the same time.

These are the questions I review with my clients who have a Diet Coke addiction (or other diet soda or regular soda addiction):

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

Based on her question above, she mentions that “my fatigue, brain fog, anxiety/depression increase big time” when she stops. The fatigue, brain fog and depression is a big clue that #5 above will likely apply. She asks about using phenylalanine for dopamine support (dopamine is one of the catecholamines). I prefer tyrosine to l-phenylalanine for boosting levels.

The fact that anxiety also increases when she stops is a clue that #2 or #3 may apply too, and possibly #1. It’s not unusual for someone to have imbalances in multiple areas.

If this is the case, I  always recommend doing a trial of one at a time, so it’s easy to see the benefits.

It’s not the same neurotransmitter imbalance that shows up in each person

It’s also not the same neurotransmitter imbalance that shows up in each person with a Diet Coke (or other soda addiction). When I shared this on Facebook and asked what was the driving emotion behind their “self-medication” with Diet Coke this is feedback I received from two women:

  • “I had been drinking almost 6 per day for decades. I believe it was comforting.” In this instance, addressing low endorphins with DPA (#4) would have helped. Comfort or reward or treat is a common emotional driver for all addictions.
  • “I noticed I would drink Diet Coke when I felt anxious (1 or 2 times a day).” In this instance #2 or #3 would have helped i.e. GABA support if it was physical anxiety and/or tryptophan or 5-HTP for low serotonin if it was worry-type anxiety.

The caffeine addiction and the artificial sweetener Aspartame

Keep in mind, with Diet Coke, there is the caffeine addiction and the artificial sweetener Aspartame that also make it challenging to quit. Tyrosine and addressing low catecholamines (#5 above) and vitamin C can help with the caffeine addiction and quitting so headaches are minimized.

The amino acids can help with the imbalances created by aspartame. This paper, Direct and indirect cellular effects of aspartame on the brain, proposes that “excessive aspartame ingestion might be involved in the pathogenesis of certain mental disorders and also in compromised learning and emotional functioning.”  This excerpt from the abstract is relevant to this discussion:

Aspartame is composed of phenylalanine (50%), aspartic acid (40%) and methanol (10%). Phenylalanine plays an important role in neurotransmitter regulation, whereas aspartic acid is also thought to play a role as an excitatory neurotransmitter in the central nervous system. Glutamate, asparagines and glutamine are formed from their precursor, aspartic acid. Methanol, which forms 10% of the broken down product, is converted in the body to formate, which can either be excreted or can give rise to formaldehyde, diketopiperazine (a carcinogen) and a number of other highly toxic derivatives. Previously, it has been reported that consumption of aspartame could cause neurological and behavioural disturbances in sensitive individuals. Headaches, insomnia and seizures are also some of the neurological effects that have been encountered, and these may be accredited to changes in regional brain concentrations of catecholamines, which include norepinephrine, epinephrine and dopamine.

This further supports the need for catecholamine support with tyrsosine (#5 above) and GABA support with the amino acid GABA (#2 above).

Recognizing it’s an issue is a big first step

I acknowledge her for recognizing it’s an issue – that is a big first step! I did also ask her to share how much she was consuming each day because there is no judgement here and we acknowledge it’s an addiction. I’ll report back when I hear from her and will also share which amino acid/s helped her break the addiction.

As always, it’s not only about the amino acids and a comprehensive healing approach is always part of the picture. The amino acids make it easy to get started and then other underlying issues can be addressed: other nutritional deficiencies, dysbiosis, fatty liver, metabolic syndrome and so on. You can see some of the many studies below.

Of course, it’s important to be eating a real whole foods diet with quality animal protein, healthy fats, organic vegetables and fruit, no caffeine, no gluten, no sugar, fermented foods and herbs.

Reconsider your diet soda consumption if you’re on the fence

If you are on the fence about giving up your diet soda consumption here are a few additional papers that will hopefully make you reconsider:

Facts like this help you recognize it’s an issue but even when we have these facts, we often simply cannot quit. This is where the amino acids are so powerful because they work with no willpower required and no feelings of deprivation. And using them addresses the underlying neurotransmitter imbalance/root cause that led to the initial addiction or “self-medication”. They also help address the neurotransmitter deficiencies that are often made worse by diet soda consumption.

Resources if you are new to using the amino acids as supplements

If you are new to using the amino acids as supplements and want to know more, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.

If you suspect low 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 so you are knowledgeable.

What advice do you have if you have been through this yourself and what has helped you?

What do you drink now instead of your diet soda?

If you are a practitioner, how do you help your patients/clients with this kind of addiction?

Feel free to post your questions too.

Tryptophan supplementation for anorexia?

By Trudy Scott 27 Comments

tryptophan and anorexia

This blog post highlights the potential importance of tryptophan supplementation in improving therapeutics in anorexia (and other eating disorders) and some of my insights about the 2017 anorexia-tryptophan study. I also share the high incidence of eating disorders, overlaps with anxiety and the case for tryptophan supplementation given the many low serotonin symptoms (anxiety, obsessive thoughts/behaviors, perfectionism, negative-self-talk, low self-esteem and depression) we see with anorexia and other eating disorders. And the importance of a comprehensive nutritional approach.

I’ve updated the original blog with newer research on low zinc and iron with males with eating disorders – and how this ties in with serotonin production and also pyroluria (read on below).

According to The National Eating Disorders Association (NEDA), eating disorders are

serious but treatable mental and physical illnesses that can affect people of all genders, ages, races, religions, ethnicities, sexual orientations, body shapes, and weights. National surveys estimate that 20 million women and 10 million men in America will have an eating disorder at some point in their lives.

While no one knows for sure what causes eating disorders, a growing consensus suggests that it is a range of biological, psychological, and sociocultural factors.

While NEDA does acknowledge that some of the causative factors may be biological, unfortunately there is no mention of nutritional psychiatry or tryptophan on the site. You’ll see this to be the case in the majority of conventional treatment centers.

The 2017 paper on tryptophan potential for anorexia

The paper, Improving therapeutics in anorexia nervosa with tryptophan, does acknowledge that the “growing body of evidence suggests that our diet is an important contributing factor in the development, management and prevention of a number of psychiatric illnesses.”

It discusses what we know about tryptophan being “the sole precursor” of serotonin, a neurotransmitter and that when used as a supplement it has therapeutic benefits when serotonin is low.

The author proposes that excessive dieting and food restriction decrease brain tryptophan and serotonin and propose the “potential importance of tryptophan supplementation in improving therapeutics in anorexia patients” (together with psychotherapy).

Given that anorexia has the “highest lethality of all psychiatric illnesses” and that there are currently “no FDA approved pharmacological treatments available” for anorexia, the urgency for implementing nutritional psychiatry approaches is high. The authors also share that the antidepressants and antipsychotics which are commonly used to treat the co-occurring anxiety, depression, OCD and psychosis are not very effective.

The author mentions a paper that used 250 mg tryptophan twice a day but based on my work with individuals with anxiety, we know an individualized approach is best.  A typical starting dose of tryptophan is 500mg used once or twice a day and I use the trial approach to determine the ideal dose for each person.

Incidence of anorexia and eating disorders in general

Here are a few select anorexia and eating disorder statistics from NEDA. I find much of this alarming and in some cases surprising (like the high incidence of males who are affected):

  • 40% to 60% of elementary school girls (ages 6-12) are concerned about their weight
  • 2% to 13% of adolescent girls meet the criteria for eating disorders
  • Males represent 25% of individuals with anorexia (they are at a higher risk of dying because they are often diagnosed later since many people assume males don’t have eating disorders)
  • Male athletes, especially those competing in sports that emphasize diet, appearance, size and weight, are at risk. In weight-class sports (wrestling, rowing, horse racing) and aesthetic sports (bodybuilding, gymnastics, swimming, diving) about 33% of male athletes are affected. In female athletes in weight class and aesthetic sports, disordered eating occurs at estimates of up to 62%.
  • In one study of ultra-Orthodox and Syrian Jewish communities in Brooklyn, 1 out of 19 girls was diagnosed with an eating disorder, which is a rate about 50 percent higher than the general U.S. population.
  • Despite similar rates of eating disorders among non-Hispanic Whites, Hispanics, African-Americans, and Asians in the United States, people of color are significantly less likely to receive help for their eating issues.
  • Elevated rates of binge-eating and purging by vomiting or laxative abuse was found for both males and females who identified as gay, lesbian, bisexual, or “mostly heterosexual” in comparison to their heterosexual peers.
[You can find the actual stats and studies quoted above at the NEDA stats link.]

 

Prevalence of anxiety and making the case for low serotonin

The prevalence of anxiety is high in those with eating disorders (which is one of the reasons for this particular blog):

  • Anxiety is also diagnosed in 48-51% of people with anorexia nervosa, 54-81% of people with bulimia nervosa, and 55-65% of people with binge eating disorder
  • Two-thirds of people with anorexia also showed signs of an anxiety disorder several years before the start of their eating disorder.

In one study, after dietary treatment (called refeeding), plasma tryptophan levels normalized in patients with anorexia:

Disturbance in serotonin function has been described as central to the psychobiology of this disorder 

Plasma TRP normalizes during the course of refeeding, supporting the hypothesis that serotonin function is disturbed in patients with anorexia nervosa.

We also see a large number of low serotonin symptoms in those with eating disorders:

  • Childhood obsessive-compulsive traits, such as perfectionism, having to follow the rules, and concern about mistakes, were much more common in women who developed eating disorders than women who didn’t.
  • Binge eating disorder patients … also had significantly higher levels of negative affect, and lower self-esteem
  • In a study of women with eating disorders, 94% of the participants had a co-occurring mood disorder
[You can find the actual stats and studies quoted above at the NEDA stats link.]

There are all classic low serotonin symptoms: obsessive thoughts/behaviors, perfectionism, negative-self-talk, low self-esteem and depression.

This further supports the rationale for tryptophan supplementation and is another reason for this blog. I have extensive experience in the use of tryptophan and 5-HTP and believe they should be part of all eating disorder programs.

There is one big difference in that typically we see afternoon and evening sugar and carb cravings with low serotonin-type anxiety. Whereas with anorexia, the low self-esteem, obsessive thinking and body dysmorphia (feeling shame or disgust with parts of their body or appearance) may prevent someone acting on these cravings. However, if there are sugar and carb cravings (and bingeing), this is the time they will typically occur.

Here are two recent blog posts that share case studies where tryptophan was used with success:

Anorexia and other eating disorders require a multidisciplinary team and a targeted nutritional approach

I don’t currently work with clients with anorexia as it requires a multidisciplinary team. I did, however, work with a few clients with anorexia when I worked at Recovery Systems over 10 years ago. They had a therapist, nutritionist and doctor on their team and a nutritional approach led to more improvements than they had experienced at prior in-house eating disorder clinics where they had received psychological support only or psychological support and medication. Our approach included addressing low serotonin with tryptophan or 5-HTP, addressing low zinc and low iron, low vitamin D, addressing the gut/microbiome, low B vitamins, low omega-3 fatty acids and more (based on the unique needs of the client).

I now refer eating disorder clients to Dr. James Greenbatt, MD, an eating disorder specialist and integrative psychiatrist. He has a wonderful book on the topic: Answers to Anorexia – a Breakthrough Nutritional Treatment That is Saving Lives, with the second edition coming out soon. In the first edition he does address neurotransmitter deficiencies but we differ in our approach.  He doesn’t use individual amino acids like tryptophan or 5-HTP and prefers to use a blend of amino acids based on a blood or urinary amino acid test.

In this article, New Approaches to Treating Anorexia, Dr. Greenblatt covers the multidisciplinary aspect, current treatment options, the limited medical options and the need for targeted nutrition therapy. Although this article doesn’t address tryptophan and low serotonin, he does discuss the key role of zinc, B vitamins and omega-3 fatty acids.

UPDATE: October 10, 2024

Given that most of the eating disorder research is conducted primarily in females, it’s encouraging to share the results of this 2022 paper, Sex differences and associations between zinc deficiency and anemia among hospitalized adolescents and young adults with eating disorders, which reports that “zinc deficiency is equally severe and anemia is more common in hospitalized males with eating disorders compared to females.”

Liquid zinc sulfate tastes like water when zinc levels are low. I saw those with anorexia being willing to drink it when I worked in Julia Ross’ Clinic, so it’s a relatively easy way to start to increase zinc levels and improve appetite.  Zinc and iron both help increase serotonin production, and zinc is key for pyroluria/social anxiety which is common in this population.

Also, with pyroluria, morning nausea negatively affects appetite so it’s often helpful to address this in conjunction with using amino acids. Vitamin B6 is part of the pyroluria protocol and is another serotonin co-factor. Evening primrose oil, also part of the pyroluria protocol, improves zinc absorption. This is all covered in the pyroluria chapter in my book.

Resources if you are new to using the amino acids as supplements

If you are new to using the amino acids tryptophan/5-HTP, GABA or  tyrosine as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low serotonin symptoms here) and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.

If you suspect low serotonin or 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 so you are knowledgeable. And be sure to share it with the team you or your loved one is working with.

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 acid products that I use with my individual clients and those in my group programs.

Have you (or a loved one) been diagnosed with anorexia or another eating disorder?

Did you see the most success with an approach that included nutritional psychiatry and serotonin support with tryptophan or 5-HTP?

What else has helped?

Feel free to post any questions here too.

5-HTP benefits both adopted daughters who had prenatal exposure to alcohol: they are happier, more focused and can stay on task

By Trudy Scott 10 Comments

5-htp and prenatal exposure to alcohol

A grateful mom, Besty, posted wonderful feedback on the 5-HTP and ADHD blog.  She shared how 5-HTP benefits both her adopted daughters who had prenatal exposure to alcohol i.e. exposure to alcohol while in the womb. When using the supplement 5-HTP, an amino acid precursor to serotonin, both girls are happier, more focused and can now stay on task. Here is the feedback Besty shared on the blog:

After listening to Dr. Michael Murry’s interview on your Anxiety Summit, I decided to try 5-HTP on my 18-year-old daughter (a senior in high school) who was adopted at 5 years of age. She has always had some issues with focus, but she has never been medicated for this. She has had some learning struggles. She was exposed to alcohol in the womb, so some of her learning difficulty has been attributed to this.

She started 5-HTP in December and doesn’t ever want to miss a day on it. She says that she can better complete her assignments because it helps her to “stay on task”.

Even on days that she is not in school, she wants to take it, because it makes her feel happier.

Because she has done so well on it, her 23-year-old biological sister (also adopted) started on it. She was also exposed to alcohol while in the womb and has some learning struggles. She is in college. She also doesn’t want to miss a day, because she says that “it keeps her on her toes,” which she says means that it “keeps me focused,” when she is working on her school work.

I am so thankful that I learned about this therapy through your summit!

I thanked Besty for her kind words and for sharing this wonderful outcome both her daughters experienced.  I love hearing stories like this and I am sharing this as a blog post so more folks are inspired and have hope.

Prenatal exposure to alcohol: the adverse effects, and impacts on serotonin and dopamine

This 2012 paper, Moderate prenatal alcohol exposure and serotonin genotype interact to alter CNS serotonin function in Rhesus monkey offspring, describes fetal alcohol spectrum disorder (FASD):

  • Fetal alcohol spectrum disorder (FASD) is associated with a range of adverse effects that can be observed in children prenatally exposed to alcohol.
  • Fetal alcohol syndrome (FAS), which includes growth retardation, craniofacial anomalies, CNS dysfunction, and cognitive and behavioral impairments, is the most serious of the FASD outcomes of prenatal alcohol exposure.
  • Alcohol-related neuro-developmental disorder (ARND) is the term used to describe prenatally alcohol-exposed children with problems that are primarily neurobehavioral, including cognitive effects, hyperactivity, impulsivity, reduced attention span, and lack of inhibition.

It appears these young girls may fall into the ARND category with their reduced attention span and cognitive issues, and some possible neurobehavioral issues. I’m not, however, aware if a diagnosis was made. I’m also not aware if hyperactivity, impulsivity and lack of inhibition have been issues too.

This paper also discusses the research on prenatal alcohol exposure and deficiencies in the serotonergic neurotransmitter system, and the possibility that genetic factors might predispose someone to fetal alcohol effects during a sensitive period. These are primarily genes affecting serotonin production. The authors also report that prenatal exposure to alcohol also affects dopamine levels.

Addressing neurotransmitter imbalances with tryptophan, 5-HTP and tyrosine

We don’t often associate low serotonin with ADHD (attention deficit and hyperactivity disorder) and poor focus but the research and clinical outcomes like this one (and the other success story below with 5-HTP melts) is very promising.

If you are new to addressing neurotransmitter imbalances with targeted amino acids you may find these blogs helpful:

Questions I still have about the 5-HTP trials

I have these questions I posed to Betsy and hope to hear back as I feel these answers may be helpful as you navigate your trials with 5-HTP (for yourself or your loved ones):

  • Which product are they using and how much is helping?
  • Did your daughters make any other changes (diet or other supplements) at the same time?
  • What have they tried over the years to help with focus and learning issues?
  • Why did you initially decide to trial 5-HTP with your younger daughter?
  • Did your younger daughter encourage her older sister to trial 5-HTP too?
  • Did either daughter have any of the classic low serotonin symptoms too: worry-type of anxiety, ruminations, OCD, fears, PMS, irritability, insomnia, afternoon/evening cravings, anger issues, lack of confidence? And did the 5-HTP help with any of these symptoms too?
  • Were some of the classic low serotonin symptoms a factor when it came to lack of focus? For example, did the worrying or feelings of fear or insomnia contribute to the inability to stay on task and keep focused?

I’ll report back once I get Besty’s feedback. But keep in mind that dosing/timing doesn’t really matter as the doses that work for her daughters are unique to their own biochemistry and needs.

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

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

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Wrapping up and your feedback

Have you found that 5-HTP (or tryptophan) helps your child (who was exposed to alcohol in the womb) with focus and ADHD symptoms? Are they happier when using one of these serotonin precursors?

If you’re a practitioner working with children or adults who have had prenatal exposure to alcohol, have you had good results with 5-HTP or tryptophan?

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

Imposter syndrome and neurotransmitter support: I feel like the person I’m supposed to become

By Trudy Scott 9 Comments

imposter syndrome and neurotransmitter support

A newly qualified nutritionist posted wonderful feedback on a blog post on imposter syndrome and low serotonin with tryptophan as one possible solution. She shared how neurotransmitter support with tryptophan, tyrosine and GABA was her solution, eliminating her imposter syndrome and social awkwardness in 2 weeks. Here is the feedback Yo shared on the blog:

Thanks for your work on neurotransmitters, Trudy.  I am a fan. I had suffered BADLY from imposter syndrome at the end of my nutrition degree and I felt socially awkward in so many outings and situations. My anxiety and stress were through the roof! VERY bad sleep, stressed and my digestion was very poor.

Fast forward to a year later after addressing my sleep (no. 1 priority); stress levels; diet; loads of minerals; vitamin supplementation – my health started to shift for the better, but I still had the imposter syndrome hanging over my head.

What really tipped the balance was the supplementation of tyrosine, tryptophan & GABA. The imposter syndrome seemed to have vanished within two weeks. And it was in your blogs that had pointed out clues to the amino acids I was needing to supplement.

I feel like the person I’m supposed to become and I can’t thank you enough for the amazing work you’ve been doing. I will definitely be following your journey, learning more about these neurotransmitters, and sharing this information so that others can benefit from it. Thank you, thank you!

I thanked Yo for her kind words and for sharing this wonderful outcome.  I always say we all deserve to feel our absolute best so I love that she says “I feel like the person I’m supposed to become”!

Addressing neurotransmitter imbalances with targeted amino acids

I also congratulated her on doing the foundational work first. As she discovered, even with all that in place, we often still have to address neurotransmitter imbalances with targeted amino acids too.  With regards to imposter syndrome and the amino acids she used:

  • Using tryptophan to address low serotonin eases worry, rumination, anxiety, negative self-talk, self-doubt and and not feeling capable – all of which we’d typically associate with imposter syndrome
  • Using tyrosine to address low dopamine results in more motivation and better focus so you are more likely to finish tasks (and therefore feel more confident and capable). Many folks report a feeling of calm focus with tyrosine too
  • Using GABA to address low GABA eases physical tension and overwhelm and helps stop unwanted thoughts.

A 2-week turnaround is fabulous and means she found the right combination of amino acids and ideal doses for her unique needs right away. I’ve seen results like this in 2 weeks but doing a new amino acid trial each week would usually take at least 3 weeks. I suspect her results were so fast because of the foundational work that was in place.

I typically start with amino acids trials on day one of working with someone, while we are working on diet, sleep, stress – this would have led to her feeling like the person she was meant to become much sooner and would have helped with sleep, stress and dietary changes too.  Her approach worked but it took longer to get results.

Questions I still have about the amino acid trials

I have these questions I posed to Yo and hope to hear back as I feel these answers may be helpful as you navigate your own challenges with imposter syndrome:

  • Did she do a trial of one amino acid at a time (my preferred approach so you know exactly what effects each one has)?
  • Or did she start taking all 3 amino acids at once and why?
  • What doses were ideal for her unique needs and how quickly did she find the ideal doses
  • Is she continuing with a maintenance dose?
  • Also, since she mentioned social awkwardness I have to wonder if the pyroluria protocol would be of added value (if any of the social awkwardness still remains)? This protocol helps to make neurotransmitters.

I’ll report back once I get Yo’s feedback.

If you’re new to imposter syndrome

If you’re new to imposter syndrome, here is a definition from Intellectual Self-doubt and How to Get Out of It:

People with imposter syndrome often feel like they are not as capable or adequate as others perceive or evaluate them to be. The signs and symptoms are feelings of phoniness, self-doubt, and inability to take credit for one’s accomplishments. It is a form of intellectual self-doubt. Those with imposter syndrome are often intelligent and high achievers – like many academics, pharmacists, and professional students. On one hand, imposter syndrome provides motivation to persevere. On the other hand, you over prepare and overwork.

This author shares a link to the Clance Imposter Scale. This is a self-assessment of imposter syndrome, developed by Dr. Pauline Rose Clance and Dr. Suzanne Imes (who worked together and coined the term “Impostor Phenomenon”.).

This paper reports that

Imposter syndrome is common among early career nurse researchers and often has a considerable impact on those affected. It can cause various problems, including anxiety, self-doubt and feelings of inadequacy, and therefore has significant potential to adversely affect personal and professional development.

You can also read more about imposter syndrome on my previous blog post on this topic – Imposter syndrome and low serotonin: is tryptophan the solution? and the Harvard Business review definition:

Imposter syndrome can be defined as a collection of feelings of inadequacy that persist despite evident success. ‘Imposters’ suffer from chronic self-doubt and a sense of intellectual fraudulence that override any feelings of success or external proof of their competence.

The numbers of papers on imposter syndrome are increasing but there is still no mention of biochemistry or neurotransmitters so these amino acid success stories are adding to the body of knowledge. (I would love to get them published as case studies so if you can help please do let me know.)

I love hearing life-changing stories like this and I am sharing it here to inspire and offer hope! I also love that Yo is such a fan now and wants to pay it forward by sharing this information with clients so I also shared my amino acid practitioner training.

Is imposter syndrome new to you? And is this concept of addressing imposter syndrome with amino acids new to you? If you have a question we would appreciate hearing:

#1 How you describe your imposter syndrome and how it impacts your life

#2 How you score on the Clance Imposter Scale (and which aspects bother you the most)

#3 What symptoms you have on the Amino Acid Questionnaire in the low serotonin, low catecholamine and low GABA sections.

If you already know about imposter syndrome and have found a solution with the amino acids please do share your success story so we can all learn from each other, as well as inspire and offer hope. We would appreciate hearing:

#A How you described your imposter syndrome and how it impacted your life

#B How you scored on the Clance Imposter Scale before and after using amino acids (and which aspects bothered you the most)

#C What symptoms you had on the Amino Acid Questionnaire  in the low serotonin, low catecholamine and low GABA sections (before and after using the amino acids)

#D Which amino acids were most helpful and how much of each amino acid helped you

#E If you’ve also had CBT (cognitive behavior therapy) and how it helped too

(if you feel more comfortable sharing some of this anonymously feel free to use a nickname or your initials only when commenting – I’m aware that there is a stigma to admitting this in the corporate world, as a health professional and as an entrepreneur)

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

Since starting GABA my child sleeps for the first time in years and really notices a difference in his carb cravings

By Trudy Scott 37 Comments

gaba made differences in son

Today I’m sharing a success story where GABA, used as a supplement, helps a teenage boy sleep for the first time in years and also helps reduce his carbohydrate cravings. This boy’s mom, Calle, shared their wonderful story on this blog post – GABA for ending sugar cravings (and anxiety and insomnia):

Got some GABA for our ASD [autism spectrum disorder] child. He has not slept well for years. We had tried all kinds of stuff. I am a healthcare pro and have studied and read and tried so much. But this stuff is a true miracle. For the first time in years my child sleeps. He sang and was all smiles from ear to ear for the first three days.

And then she posted this a few days later (and how shocked they both were!):

Our son has also really noticed a difference in his carb cravings since doing GABA. He went to grandma’s house and was not tempted by 6 pies, tons of cookies, sweet rolls etc. We were both shocked. This is a kid who would mow through tons of cookies, rolls and pastries.

I love getting feedback like this and am so happy for them!

There is no study on the use of GABA as a supplement for helping sleep problems in those individuals with ASD/autism spectrum disorder. Here are two papers for further reading until such a study is done:

Studies indicate that between 50% and 83% of individuals with ASD have sleep problems or disorders.

This review approaches sleep in autism from several perspectives: Sleep-wake mechanisms and problems, and brain areas and molecules controlling sleep (e.g., GABA and melatonin) and wake maintenance (e.g., serotonin, acetylcholine and glutamate).

GABA concentration in the sensorimotor cortex of adults with ASD was lower than in neurotypical adults (decrease by 17%). Interestingly, GABA concentrations were positively correlated with self-reported tactile hypersensitivity in adults with ASD.

If you’re new to the amino acids here is a quick summary about GABA: low levels of GABA, a calming neurotransmitter typically leads to anxiety, fears and panic attacks, with the anxiety showing up as a physical kind of anxiety with muscle tension or muscle spasms. Low GABA levels can also affect sleep especially when there is muscle tension. Folks often describe that they lie awake feeling stiff and tense. And as with all neurotransmitter deficiencies there is also the carb/sugar and/or alcohol (in adults) cravings as a way to self-medicate.

In this instance low GABA only resulted in sleep issues and carb cravings for Calle’s son. No mention was made about anxiety but it’s possible he was not able to articulate that he felt anxious. I don’t know if Calle’s son experienced tactile hypersensitivity (common in ASD) but if he did this may have factored in with his sleep issues.

In her comments Calle also shared this and it’s so true: “Healing is like learning to dance, you stumble, step on toes and learn to trust your body.”

I appreciate Calle for sharing her son’s story and I’m sharing it here so you can see yet another way GABA can address symptoms and improve someone’s life (and improve things for the rest of the family too). If her son can now sleep after years of sleep challenges then anything is possible.

Keep in mind that this blog goes beyond a teenage boy with an ASD diagnosis who has sleep issues and craves carbs. It could be applicable to anyone – male or female, adult or child – who has low GABA levels that contribute to his/her sleep issues and carb cravings (and often physical anxiety symptoms too).

How have you used GABA as part of your own healing journey or for your child or other family member and have you found the journey to be like a dance?

If you’re a practitioner, do share how you have helped your clients/patients by using GABA.

Feel free to post your questions here too.