physical-tension

Her cravings for chips and peanut butter were triggered by stress: GABA ends cravings and reduces physical tension and fear of heights

May 29, 2026 By Trudy Scott Leave a Comment

JLs cravings for chips and peanut butter were triggered by stress. When using a GABA product that works best for her needs and with the correct doses and timing, she had zero cravings, with less physical tension, less fear of heights & reduced spinning:

Over the course of 5 weeks of using GABA, my physical tension, fear of heights and spinning were all reduced dramatically (physical tension went from 10/10 to 6/10, fear of heights from 8/10 to 3/10 and spinning from 8/10 to 3/10).

I was very happy that my cravings were completely gone using GABA (from 10/10 to 1/10).

Stress triggers me searching for something to eat. I had been following a low sugar diet already but with GABA I no longer needed chips or peanut butter around 4pm and I feel less stressed. ~ JL

I never get tired of feedback like this and I’m thrilled for her!

Read on to learn why she joined the program and what supplement changes she made; and why the initial GABA trial, and tracking sheet with symptom rating is very empowering. Discover more about using GABA to reduce/end stress-eating; how a fear of heights due to low GABA levels (and sometimes low serotonin too); and using a GABA cream and other approaches to reduce back and neck tension. You’ll also find additional resources if you need guidance using amino acids like tryptophan/5-HTP and GABA/theanine (and more about the program this woman did to get results like this for herself).

Why did she join the program and what supplement changes did she make?

This woman had been using a GABA/theanine product with no success when she joined the GABA QuickStart program but she took action anyway:

I joined because I wanted to see if it could help ease the physical stress in my shoulders, upper back and neck.

With Trudy’s help I learned how to do a trial and I was happy to feel some effect during the initial trial.

Because she switched to a different GABA-only product, used as a powder, she had zero cravings, got relief for physical stress and these other amazing results – over the next 5 weeks! And she got these results by making various adjustments to her GABA timing and dosing.

I’m thrilled for her and everyone who gives up on GABA and then decides to learn how to effectively and safely use it …and then experiences results like this.

The initial GABA trial, and tracking sheet with symptom rating is very empowering

In case you’re curious, in the program I teach participants how to do an initial one off trial to determine if the GABA product they’ve decided to use is worth trialing to find the ideal dose for your needs. JL mentions that she did feel some benefits during the initial trial.

You’ll also notice she mentions numerical changes in her symptoms i.e. “fear of heights from 8/10 to 3/10” and cravings “from 10/10 to 1/10.” The low GABA symptoms on their tracking sheets are rated on a scale of 1/10 with 10 being more severe. For someone to see their daily and weekly progression improve so much is very empowering and motivating. And it makes it easy to stick with the protocol. It’s also something they can refer back to in the future if they need to add GABA back.

Keep in mind, participants often do more than one initial trial, depending on their results and how many different GABA products they may end up needing.

The blog could have had this in the title “the right GABA product ends her cravings.”

It’s not unusual for GABA to reduce/end stress-eating and cravings

A mom in the community, Calle, shared how GABA helped her teenage ASD son sleep for the first time in years and reduced his cravings:

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.

Keep in mind that each of the neurotransmitter imbalances can lead to cravings so it’s a matter of figuring out which one is the culprit. It can be more than one too, and doing the trial and tracking (based on symptoms) will confirm

We use this symptoms questionnaire as a starting point.

A fear of heights due to low GABA levels (and sometimes low serotonin too)

As you can see from the low GABA symptoms on the above symptoms questionnaire, a fear of heights can be caused by low GABA. If it is, you’d expect GABA to reduce the fear when the optimal dose and timing is found.

I share one particular study in this blog post: Pharma-GABA: study participants with an irrational fear of heights are relaxed and less anxious when crossing a swaying suspension bridge

This paper refers to a pharmaGABA product which is not the same product as JL used but explains the mechanisms well.

JL shared that GABA reduced her “fear of heights from 8/10 to 3/10.” In order to get even better results she may need to:

Increase the dose or timing of the GABA product she is using, possibly in the situation where she is exposed to heights (like going over a bridge) and/or
Layer in a different GABA product like pharmaGABA and/or
Explore if some of her residual fear is also driven by low serotonin (and that would be the next thing to address once GABA is optimized).

A GABA cream and other approaches to reduce back and neck tension

JL was looking to ease the physical stress in her shoulders, upper back and neck and reported that “physical tension went from 10/10 to 6/10.” This improvement is great and the addition of a GABA/theanine cream such as BeSerene, may be the next step for her.

I share more in this blog: BeSerene™ GABA/theanine cream eases severe muscle tension in her neck/shoulders, prevents her bad headaches and quells her anxiety

I love that Lisa shares this: “since the BeSerene™ cream works so efficiently on the muscle tension, it quells the anxiety that usually follows!”

Looking into acupuncture, physical therapy, red light therapy, sauna and endorphin support with DPA (if there is also pain) are other approaches to consider.

Practical aspects of the GABA QuickStart program and the value

As shared by a GABA QuickStart participant a previous blog post:

The program is very well designed, very clear, and super easy to navigate and I loved the case studies. The tracking sheets are invaluable and the key to success with GABA!!

It can seem like a lot of money up front, but the gift of mental health is priceless!!

And honestly, Trudy has helped me and my daughter more than countless other practitioners, so in the end, it is actually very cost effective!!

(She also participated in the Serotonin QuickStart program and shared similar feedback).

Additional resources when you are new to using GABA or tryptophan as supplements

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

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

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues. The importance of quality animal protein and healthy fats is also covered.

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

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

Right now you can save $150 off the full price when you use promo/coupon code maymh150off. This 3 day special is for May Mental Health Awareness month and ends Monday June 1, 2026 at noon Pacific time. Click the image below to watch a GABA webinar and learn more.

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

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

Wrapping up and your feedback

I’d love to hear how GABA has helped you …

Can you relate to seeing results like this with one of the many GABA products or even almost giving up and then getting relief?

Did adjusting the dose and timing make a big difference for you?

Has a topical GABA/theanine product helped you?

If you’ve completed the course material in the GABA Quickstart or Serotonin Quickstart programs feel free to share your results here so we can inspire others and give them hope.

Feel free to post your questions below.

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

September 19, 2025 By Trudy Scott Leave a Comment

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

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

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

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

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

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

Serotonin and/or GABA support for fear of flying

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

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

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

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

It’s always a comprehensive approach

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

If, 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.

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

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

Feel free to share and ask your questions below.

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

May 2, 2025 By Trudy Scott 3 Comments

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

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

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

Many thanks for all the wonderful information you share!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Other factors to be aware of:

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

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

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

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

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

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

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

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

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

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

Wrapping up and your feedback

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

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

And is sleep apnea a factor for you too?

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

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

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

I ran out of GABA and was so irritable and quick to rage (impacting my relationship with my son.) Back on it and feel so much calmer.

April 18, 2025 By Trudy Scott 5 Comments

Kaurie shared this feedback in the Facebook community:

I haven’t been taking my GABA for awhile (I ran out and forgot to order) and was soooo irritable and quick to rage. Back on it and feel sooo much calmer. Hopefully that’s the trick or I’m not sure what to do as it’s impacting my relationship with my son.

It’s not a good thing when it starts to impact your relationships. I was curious what this looked like for her and when I asked she shared this:

Any little thing will trigger me i.e. I couldn’t log onto my booktopia account- I ended up throwing my phone so hard it smashed (I had to buy a new phone which I couldn’t afford at the time). I get irritable at the tiniest things.

The good news is that a few days later she shared this: “GABA definitely seems to be helping!”

I’m thrilled for her and these great results, and appreciate her sharing and allowing me to share! I hope this continues to improve her relationship with her son and in other areas of her life too.

And in case you’re wondering, once you know your ideal dose of GABA it does work that quickly, provided it’s used sublingually, capsule opened, in powder or liposomal form or as a cream.

What we typically see with low GABA levels and some less-recognized signs

Low GABA is typically associated with feeling anxious with physical-tension and stiff-and-tense-muscles. The other common symptoms we see with low GABA are overwhelm, feelings of panic, and the need to self-medicate to calm down, often with alcohol but sometimes with carbs and sugary foods.

Sleep problems can also be caused by low GABA and you’ll experience physical tension with this (rather than the ruminating thoughts and worry which is the low serotonin type of insomnia). It’s not uncommon to experience both low GABA and low serotonin.

You can also experience anger, rage and agitation when GABA levels are low – this is not as recognized as the more common anxiety-related low GABA signs. You can read the entire list of low GABA signs and symptoms here.

This list includes other less-recognized signs of low GABA such as: inability to prioritize planned actions, poor focus/ADHD and spinning, intrusive thoughts/overactive brain, fear of heights, rectal spasms, visceral pain/belly pain with IBS, bladder pain/interstitial cystitis and urgency, Lyme-induced anxiety, globus pharyngeus (lump in the throat) and laryngospasms/“choking” episodes/swallowing problems, poor sensorimotor skills and sound and tactile hypersensitivity

Some possible GABA/glutamate mechanisms that may trigger rage and irritability

A letter, Tiagabine for Rage, Aggression, and Anxiety, published in the Journal of Neuropsychiatry and Clinical Neurosciences in 2015, offers some indirect support for this GABA rage observation. They are discussing patients with treatment-resistant rage and aggression and they propose that:

Gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter, may be critical in the neurochemical control of aggressive behavior.

They share that the prescription medication called Tiagabine, a selective GABA reuptake inhibitor (SGRI), increases synaptic GABA availability. They report that 20 out of 36 patients aged 15-54 years (69%):

with symptoms of rage, aggression, or anxiety in association with one or more of the following disorders: bipolar, intermittent explosive, major depression, panic disorder, attention deficit hyperactivity disorder, or substance abuse …demonstrated a good or excellent response to tiagabine, with reduction or elimination of the symptoms of rage, aggression, or anxiety.

This paper, looks at females with bipolar disorder and ADHD and discusses the role of glutamate and GABA in impulsivity and aggression: “On a neurochemical level, glutamate and γ-aminobutyric acid (GABA) are considered important regulatory metabolites.”

GABA likely also helps quickly because of reduced anxiety, improved sleep, and being easily able to quit or eat less sugar, and quit alcohol too.

Based on some research I’ve found and my experience with GABA, I suspect GABA may also help in these ways over a longer period: countering a histamine reaction, reducing inflammation and impacting cytokines, improving progesterone levels, beneficial impacts on the microbiome, supporting the liver and toxin removal (such as fluorides), gut healing and reducing high blood pressure.

Low serotonin and low dopamine, as well as low GABA

Rage and anger has always been associated with low serotonin but we now know other neurotransmitters are involved too. The authors of Aggressive behavior and three neurotransmitters: dopamine, GABA, and serotonin–a review of the last 10 years state this:

The regulation of aggression by a wide spectrum of neurotransmitters is well known.

Serotonin has shown both inhibitory and stimulating effects on aggressive behavior, depending on the brain region measured and specific receptors where it acts.

Dopamine and the mesocorticolimbic system associated with reward seeking behavior are also associated with aggression. Dopamine can sometimes enhance aggression and sometimes reduce the impulsivity that might lead to abnormal aggression.

γ-Aminobutyric acid (GABA) is the main inhibitory neurotransmitter, and its relationship with aggressive behavior is extremely complex and highly associated with serotonin.

We use tryptophan and/or 5-HTP when there is rage, anger, irritability and other low serotonin symptoms of worry, fears, ruminations, obsessing, feelings of panic, perfectionism and lack of confidence. I have seen these amino acids change lives.

We use tyrosine for low dopamine symptoms of low mood, low motivation, poor focus and low energy. I have yet to see tyrosine help with anger, anger and irritability but it makes sense that it would reduce the impulsivity that may lead to an anger outburst or “abnormal aggression.” Interestingly I have seen tyrosine actually be calming for a few individuals. It’s highly unusual but it does happen from time to time, as this gentleman experienced.

GABA for rage, dark moods, OCD and histamine flares

Here are some additional blog posts on similar topics:

GABA helps ease symptoms of anger, rage, and dark moods (symptoms we typically associate with low serotonin)

My son who is 19 and on the autism spectrum was having issues with outbursts of anger and stuttering. These issues seemed to worsen during his senior year of high school. Since starting GABA and tailoring his dosage from Trudy’s instruction and feedback, we have seen a 90% reduction in stuttering and 80% reduction in anger and outbursts. We have done many supplemental protocols over the years and this is one of the few we have seen have an impact.

GABA worked amazingly for 18-year-old during a MCAS/histamine flare, helping with OCD, anxiety, rage and skin issues

GABA worked amazingly for us during a flare! Flares began with OCD [obsessive compulsive disorder]and anxiety increasing before our eyes and then the rage followed.

Additional resources when you are new to using GABA 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.

Wrapping up and your feedback

Have you found that GABA helps your rage and irritability issues? How do they show up for you and does this also impact your relationships?

Or do you find serotonin support with tryptophan or 5-HTP help more?

Or have you found tyrosine (to support low dopamine) works best for you?
Or is it a combination of the above?

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

Mouth-taping for improved sleep, the image of vertical taping that changed my mind and GABA and serotonin support if you still feel anxious

March 28, 2025 By Trudy Scott 19 Comments

mouth taping

I had been exploring mouth-breathing and using mouth-taping for my own personal use when I came across this paper, The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea. I had tried mouth-taping a few times but it felt uncomfortable to completely seal my mouth with the large piece of tape I was seeing various health practitioners recommend. And to be honest, it also felt a little scary too, even though I already use tryptophan and GABA for sleep and anxiety.

As soon as I saw the image of the man with a narrow strip of mouth-tape it gave me confidence to start mouth-taping again and I haven’t looked back! I don’t have mild obstructive sleep apnea and don’t snore but I was aware I was starting to mouth-breathe and sleep with a slightly open mouth because of waking with an incredibly dry mouth.

I do not go a single night without it and love the benefits of improved sleep and more energy the next day, and no more dry mouth during the night. I know it’s reducing future tooth decay too.

I share more about the paper, where I first learned about mouth-taping (and an image of sealing the mouth completely) and how GABA and tryptophan may help alleviate any fear and anxiety you may still have about taping your mouth closed at night.

The image that changed my mind and excerpts from the mouth-taping paper

This is the image I’m referring to: the man on the top right with his mouth taped (as circled in yellow). You can see he has a narrow piece of tape, used vertically, instead of a wide piece of tape placed horizontally across his entire mouth/lips (I share an example of the latter below).

As you can see in the image above, there is a difference in “airflow during mouth-breathing vs. nasal-breathing” as indicated by the blue arrows.

Here is the study objective:

Many patients with obstructive sleep apnea (OSA) are mouth-breathers. Mouth-breathing not only narrows the upper airway, consequently worsening the severity of obstructive sleep apnea, but also it affects compliance with nasal continuous positive airway pressure (CPAP) treatment. This study aimed to investigate changes in obstructive sleep apnea by the use of mouth tape in mouth-breathers with mild obstructive sleep apnea.

And the conclusion:

Mouth-taping during sleep improved snoring and the severity of sleep apnea in mouth-breathers with mild obstructive sleep apnea, with AHI (apnea/hypopnea index) and SI (snoring index) being reduced by about half. The higher the level of baseline AHI and SI, the greater the improvement was shown after mouth-taping.

Mouth-taping could be an alternative treatment in patients with mild obstructive sleep apnea before turning to CPAP therapy or surgical intervention.

The snoring index is the number of snoring events per hour. And according to the Cleveland Clinic, the AHI /apnea/hypopnea index “identifies how many times your breathing slows or stops during an hour of sleep. You might see an AHI after a sleep study or on a CPAP machine.

The apnea-hypopnea index (AHI) is the average number of times you stop breathing (apneas) and have shallow breathing events (hypopneas) per hour of sleep.

The American Academy of Sleep Medicine uses a range to categorize the severity of apnea and hypopnea events in adults:

Mild: Five to fewer than 15 events per hour
Moderate: 15 to fewer than 30 events per hour
Severe: 30 or more events per hour”

In the above mouth-taping study, both the apnea-hypopnea index (AHI) and snoring index were reduced by about half, which I find impressive.

They used 3M tape that was “easy to adhere, easy to remove, and non-allergenic.”

My first introduction to mouth-taping and an example of taping your entire mouth with horizontal tape

This interview and taping demo with Mike Mutzel and Mark Burhenne was my first introduction to mouth-taping. It’s a fascinating interview and the benefits are numerous – do read the highlights and watch the interview.

As you can see, Dr. Mark Burhenne tapes his entire mouth with horizontal tape. This approach did not work for me and I gave up after a few tries.

mouth taping

If you have considered taping in the past and were put off or afraid because of this approach of taping the entire mouth, I’m hoping my insights below about taping vertically and the above study will get you trying it again.

How I tape my mouth and what I use

As mentioned above, I use a narrow strip of hypoallergenic paper tape that I simply tear off the roll each night. I sometimes use the same piece for a second night. I use lip ice/lip balm before taping as that prevents the tape from actually sticking to my lips. It feels more comfortable this way and still keeps my mouth closed. And it also allows me to cough and sneeze without feeling like I’ll lose skin on my lips. I can also sort of talk, although not very clearly, and it makes it easy to remove.

I do not go to bed without taping and it has added another element to improving my sleep. I do this together with the amino acids GABA, theanine and tryptophan, magnesium, Seriphos for high cortisol (when it’s high), eating low oxalates and calcium to counter the effects of oxalates, and avoiding EMFs).

If needed, I can slide a GABA Calm into my mouth without removing the tape. I will do this if I happen to need it due to waking in the middle of the night and not being able to get back to sleep.

If you are still fearful and anxious about trying this: serotonin and GABA support

If you are still fearful about taping your mouth closed at night, know you’re not alone! It felt a bit scary to me when I first started taping and I even yanked it off a few times during the night.

Trying it out in the daytime first definitely helps to get used to it. And it’s ok to test-drive taping for a few hours at night initially, and pulling it off later in the night.

Also, be sure to address low serotonin if you have low serotonin type of worry, ruminating, negative self-talk type of anxiety. With this type of anxiety, fears and phobias, and feelings of panic can be heightened. Personally, I use tryptophan and theanine for my low serotonin and also recommend this for clients and those in my group online programs. Keep in mind that some individuals do better with 5-HTP than tryptophan.

When you feel anxious, it’s common to have low GABA type of physical tension and anxiety. This may also make mouth-taping feel too overwhelming and give you feelings of panic. I’m a GABA girl myself and use GABA every night. I’m also getting some GABA support from the theanine I use. I know both are firm favorites with clients and group program members.

And, of course, an added bonus is that by addressing low serotonin and low GABA, we also address sleep issues which is a common sign of low levels of both these neurotransmitters.

Additional resources when you are new to using tryptophan, 5-HTP, GABA 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.

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, and is where this question was asked of me during one of the live Q&A calls.

Wrapping up and your feedback

Have you used vertical mouth-taping and if yes how has it helped you? Or are you fine with horizontal taping and covering your entire mouth? I’d love to hear how you tape, what tape you use and if you also use lip balm/lip ice before taping.

And if you have words of wisdom for newbies who may need some encouragement feel free to share this too!

I am curious if you have also used GABA, theanine, tryptophan or 5-HTP for overcoming the fear of mouth-taping and continue to use one or more of these amino acids for sleep support too?

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

The morning after a spine surgery, I had an anxiety attack and insisted on being allowed to take my GABA, which helped

February 28, 2025 By Trudy Scott 12 Comments

I’d been taking GABA before [my spine] surgery and really didn’t want to have to discontinue it. My surgeons have always insisted on me going off supplements in the week or more leading to surgery.

I’m sure they don’t want to have to be well versed on everything a person might be taking so they only allow prescription drugs.

The morning after the spine surgery, I had an anxiety attack and insisted on being allowed to take my GABA, which helped.

GABA helps tremendously in preventing me waking in the middle of the night or early morning in a panic. I take 500mg of NOW GABA sublingually before bed. I also take tryptophan and magnesium glycinate at bedtime and believe they help a bit, but GABA is the most effective.

It would be really helpful to be able to take needed supplements right up to surgery time.

LM posted this in response to my blog: GABA and theanine for sedation, anxiety, and cognition in preoperative surgical patients (a randomized controlled study) (more on this below).

She also said “This would be really nice” if doctors knew this! I’m with her – it would be really nice if doctors were aware of this research and allowed patients to use GABA and theanine right up to surgery and right afterwards too. This is especially relevant given the fact that GABA lowers blood pressure and high blood pressure is common after surgery (more on this below too).

Hopefully this GABA/theanine surgery research and the GABA/high blood pressure research will start to shift perspectives and guidelines, especially since increased anxiety also impacts the outcome of surgery. I share more on the research and my insights below.

The study: GABA and theanine are calming before a surgical procedure and don’t cause too much drowsiness

If you missed the blog post and study I shared above, here is the overview:

This novel study was planned to study and compare the effects of L-theanine and GABA on anxiety, sedation, and cognition in preoperative patients posted for major elective surgeries under general anesthesia.

The conclusion is that:

GABA and L-theanine result in effective preoperative anxiolysis with minimal sedation and improvement of cognitive skills.

In other words, both these amino acids are calming before a surgical procedure, don’t cause too much drowsiness and improve cognition.

Study participants used 500 mg GABA and 200 mg of theanine – but dosing is unique

The authors had the study participants use 500 mg GABA and 200 mg of theanine. Both were used as capsules and swallowed. If you’ve been following my work, you’re aware that I find sublingual (or powder or liposomal or topical) use of GABA to be more effective than swallowing a capsule. For this reason it’s possible that using a lower dose sublingually may be as effective or possibly even more effective.

As always, dosing of GABA (and other amino acids such as theanine) is individualized to the unique needs of the person. Ideally, the person has figured out their optimal dose for easing anxiety in their day to day life before going in for surgery. They may find that a higher dose is needed the weeks leading up to surgery and the day of surgery.

As LM shared, she uses “500mg of NOW GABA sublingually before bed”, and presumably started with a lower dose and worked up to 500mg i.e. the optimal dose for her unique needs. It’s very individualized with no-one-size fits all i.e. someone else may get similar benefits with 125mg.

You can read the entire blog post here: GABA and theanine for sedation, anxiety, and cognition in preoperative surgical patients (a randomized controlled study).

Why you are told to stop all supplements prior to surgery

My understanding is that being told to stop all supplements prior to surgery is because of potential concerns about effects on bleeding, anesthesia and blood pressure. Unfortunately, the study didn’t address this possible issue. This article has some information on supplements (and some meds) to stop before surgery/anesthesia stating:

you may need to take a break from some supplements and medications that can interfere with anesthesia. Surgical complications could include heart or bleeding problems, prolonged anesthesia effects, or increased blood pressure.

GABA lowers blood pressure which may be helpful right after surgery

High blood pressure is common after surgery and can have far-reaching implications. According to this paper, “Postoperative hypertension often begins ~10–20 minutes after surgery and may last up to 4 hours. If left untreated, patients are at increased risk for bleeding, cerebrovascular events, and myocardial infarctions.”

This is another reason GABA may actually be helpful to use right up to surgery and right afterwards – it lowers blood pressure.

This paper, United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA), published in 2021, reports the results of a 4-week study that investigated the tolerability of GABA supplementation in mildly hypertensive but otherwise healthy adults:

The authors first established an optimum dose in mildly hypertensive subjects (SBP/systolic blood pressure between 130 and 180 mm Hg) who were randomized to receive oral doses of GABA at 0 (placebo), 20, 40, or 80 mg/day for 4 weeks.

An intake of 80 mg/day of GABA was associated with a significant reduction of the BP in adults with mild hypertension, and no adverse effects were reported.

A subsequent study evaluated long-term effects of GABA at 80 mg daily versus placebo in mildly hypertensive subjects for 8 weeks:

At the end of the 8-week study, SBP [systolic blood pressure i.e. the top number] and DBP [diastolic blood pressure i.e. the bottom number] were on average 5% lower in all the subjects who received 80 mg/day of GABA compared to participants in the placebo group whose blood pressure levels remained above normal.

This is a substantial reduction when 80 mg of GABA a day is considered a very low dose. I typically have my anxious clients start with 125mg GABA and increase from there. They may end up using 125 mg GABA 3 or 4 times a day and sometimes 250 mg a few times a day or 500 mg once a day like LM is doing.

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

As always, I use the symptoms questionnaire to figure out if low GABA may be an issue. The low GABA symptoms include: physical tension, overwhelm, fears, anxiousness, stiff and tense muscles, sleep issues, feelings of panic and stress-eating and drinking.

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

Wrapping up and your feedback

I appreciate LM for sharing how GABA helps her and her post surgery experience with anxiety and using GABA. It is wonderful that she was able to take her GABA supplement for the anxiety attack after her surgery. Let’s hope this research increases awareness amongst surgeons.

I’d love to hear from you – have you been told to stop all supplements before surgery, including GABA and other amino acids.

And do you feel increasingly anxious before surgery and other medical procedures and would GABA help i.e. is GABA and/or theanine part of your calming repertoire on a day-to-fay basis?

Have you ever discussed either of these two amino acids – GABA or theanine – with your surgeon or anesthetist prior to surgery and were they open to you using them before and right after surgery?

If you’re a practitioner do you recommend GABA and theanine to your anxious clients/patients and as a surgeon or anesthetist would you consider these amino acids in the future, based on this research?

Feel free to share your experiences and ask your questions below.