seasonal allergies

What causes low serotonin? Use tryptophan/5-HTP to help with the anxiety, overwhelm and worry right away and address all the root causes

May 13, 2022 By Trudy Scott 40 Comments

Low serotonin has a number of root causes which can be different for each person. If you do have low serotonin levels you always want to figure and address why it’s low. This can take time to figure out and resolve so you want to be using either tryptophan or 5-HTP (and sometimes both) to boost your serotonin levels and get symptom relief quickly. This helps with the worry, overwhelm, anxiety, insomnia, carb cravings, TMJ, irritability, PMS, anger, OCD, low mood and ruminations right away. It also helps with the worry and overwhelm triggered by sometimes complex and challenging root causes.

Here is a list of some of the many factors that may cause low serotonin for you:

stress and adrenal dysfunction (high cortisol affects your sex hormone and neurotransmitter production, inlcuding serotonin)
eating junk food and sugar (a Western diet “of processed or fried foods, refined grains, sugary products, and beer was associated with a higher odds of mood disorders”
consuming caffeine (which reduces zinc and B vitamins, needed to make serotonin)
not consuming enough quality animal protein (amino acids are the building blocks of our neurotransmitters, and grass fed red meat provides zinc, iron and omega-3s – all needed to make serotonin)
low stomach acid (meaning you can’t digest the protein you’re consuming)
gluten issues (leading to low serotonin and other nutritional deficiencies such as low iron, low vitamin D etc.)
low vitamin D (“Brain serotonin is synthesized from tryptophan by tryptophan hydroxylase 2, which is activated by vitamin D hormone”)
low iron/ferritin levels (iron is a cofactor for making serotonin)
dysbiosis and microbiome imbalances (we make so much serotonin in the gut)
candida (in one study short exposure to serotonin resulted in antifungal activity)
liver issues (affecting how you process xenoestrogens)
low bile production (affecting how you digest the healthy fats you’re eating)
sex hormone imbalances (serotonin and estrogen are very closely linked and women make less serotonin than men. In one study, tryptophan improved the low serotonin PMS symptoms)
thyroid imbalance (“it is postulated that one mechanism, among others, through which exogenous thyroid hormones may exert their modulatory effects in affective illness is via an increase in serotonergic neurotransmission”)
histamine imbalances (in one study “Acute LPS-induced inflammation increases CNS histamine and decreases CNS serotonin)”
the birth control pill (which lowers zinc and vitamin B6, both of which are needed for serotonin production)
statins (leading to cholesterol that is too low)
mold exposure/mycotoxins/mold poisoning
heavy metal toxicity such as lead (and tryptophan and ascorbic acid can help ease the anxiety)
Lyme disease and other co-infections (serotonin was found to be low in cerebrospinal fluid in patients with post-Lyme disease syndrome i.e. chronic Lyme)
collagen consumption (in susceptible folks this can lower serotonin levels)
seasonal allergies (“Cytokines may lead to a mood disturbance via the expression of the IDO enzyme, which shifts the synthesis of tryptophan from serotonin to kynurenine. The resultant acute tryptophan depletion results in decreased brain serotonin”)
genetics (one example is the MTHFR polymorphism)
low zinc, low vitamin B6 (and other B vitamins), low selenium, low magnesium etc. – all needed to make serotonin
oxalates (which can bind to zinc and deplete it)
a high copper diet (nut flours on Paleo diets can be problematic), copper IUD, copper pipes etc. (which can cause low zinc)
lack of nature (forest bathing reduces cortisol which affects serotonin production)
lack of exercise
lack of sunshine (like in the winter when serotonin declines)

When I posted some of this list on Facebook earlier this week, there was a great deal of interest, hence this blog. I’ve included one relevant link for each one so you can read further on the topic.

When I posted it I also asked this: “Have you figured out your root cause/s that are contributing to your low serotonin levels? And has tryptophan or 5-HTP helped while you’re figuring it all out?”

Leanne has mold, dysbiosis, Lyme, low vitamin D, bile issues and more

Leanne responded and gave me the go ahead to share especially if this helps someone else (I appreciate that!) She shared she has identified these root causes:

Mold. Dysbiosis. Possible Lyme/co-infections. Low vitamin D. Bile and motility issues. Liver issues. Stress. Low HCL. Those are the ones I’m aware of. And taking each and every day to work on them. It takes time to heal

I agree it takes time to heal and can be a longer journey for some folks, especially when there are a number of underlying factors. She is in a good frame of mind, saying pragmatically, it takes time to heal. This confirms her serotonin levels are robust i.e. she is not in a state of overwhelm and worry. Sure enough, when I asked if tryptophan or 5-HTP has been helping this was her response:

5-HTP and GABA calm initially helped me in my first round of going through this back in 2015. Then I discovered l-tryptophan about a year ago and that seemed to be a better help over 5-HTP.

Since I’ve just identified that histamine is an issue and started a low histamine diet this past week I noticed less of a need for l-tryptophan as I did before. My body is calming down significantly. And my digestion is working a little better.

But I still have to address mold, SIBO, candida, parasites and possibly Lyme and underlying hidden viruses.

So I know these amino acids will play a key part in supporting me as I dive deeper into addressing them all.

It’s wonderful the amino acids have helped her so much and they will most likely continue to help. A quick comment on her preference for tryptophan over 5-HTP – some folks do better on one vs the other.

Regarding the histamine issues/root cause, it’s good that she is now addressing this. Already she needs less tryptophan (for now). Things may fluctuate in the future again as she peels away the onion layers of root causes. She may find she needs tryptophan again or a higher dose or needs to get back on the GABA.

As you can see she has been working on her health for some time. This is not unusual. Slow and steady is just fine, especially when there is so much going on.

The amino acids are intended for short-term use while diet and underlying root causes are addressed. But when the list is long this is a common reason for the ongoing need for serotonin support. Keep in mind, your list may be a short one and may be quick to resolve. And not everyone has the same root causes.

Resources if you are new to using tryptophan or 5-HTP as supplements

If you are new to using tryptophan or 5-HTP as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the low serotonin symptoms).

If you suspect low levels of serotonin or 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 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, blood sugar control, sugar cravings, self-medicating with alcohol and more.

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 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.

Have you figured out your root cause/s that are contributing to your low serotonin levels? And does this give you a better understanding of your own issues?

Do you have any other root causes I may have missed? (when I posted this list on Facebook, a few people pointed out I had missed a few. I’ll update the list and continue to add as we discover new connections).

Has tryptophan and/or 5-HTP helped you feel less overwhelmed and worried while you’re figuring it all out?

Have you adjusted doses of tryptophan and/or 5-HTP as things change and root causes are addressed/resolved?

If you’re a practitioner, do you have anything to add and do your clients/patients find this useful?

If you have questions please share them here too.

Teen with anxiety, low self-esteem and insomnia: how to do a one-off trial of tryptophan to figure out if she has low serotonin

August 20, 2021 By Trudy Scott 23 Comments

A mom asks for advice for her teenage daughter who has anxiety, low self-esteem issues, insomnia, experiences negativity and has phobias. She wants to know if serotonin support may help and where to start. I share my feedback confirming that these are low serotonin symptoms and that I would do a trial of tryptophan. I go deeper in this blog and also go into detail about how I would do a one-off trial (or evaluation) of tryptophan if I was working with this family. I also share why I’d look into low GABA, seasonal allergies and the birth control pill. And I discuss the importance of being proactive given the increasing suicide and self-harm in this age-group, with the pandemic compounding the increase.

Here is the question that Maria asked about her daughter:

My 13-year-old teen has always suffered from insomnia, sometimes light, sometimes a bit heavier, depending on the period. She has suffered from asthma from a young age, even if this issue has improved enormously, it is sometimes present, specially during spring time as she is allergic to different plants. She would suffer from sugar cravings in the past as we were trying to change her diet. Things are going better in this respect as well; however, negativity, phobias, low self esteem and anxiety are always present for her.

Are these signs of low serotonin? How could we help her feel better? Should serotonin pills be applied directly? Would this make the system dependent on it? If amino acids should be supplemented, how should we do this, considering her age?

I responded that yes, negativity, phobias, low self esteem and anxiety (the worry type) are signs of low serotonin. Insomnia can also be caused by low serotonin especially if her daughter is lying awake, overthinking and worrying about things.

I shared that the body does not get dependent on the amino acids and I’d consider a trial of tryptophan to address her symptoms.

Doing a one-off trial/evaluation of tryptophan based on her symptoms

If I was working with this family, I would help this mom figure out for sure if her daughter has low serotonin by reviewing the low serotonin symptom list with her, and helping her rate them on a scale of 1-10 with 10 being the worst.

This can often be challenging for a 13-year old: giving the symptoms a severity rating and being able to identify exactly how she feels. Her ratings may also be reflective of where she is in her cycle at the time and may fluctuate more in the month if her cycle is not yet regular. Working together with mom we can hopefully figure this out. If not, we do the best we can with the information we have.

The next step is picking one or two symptoms that are easy to measure the day we do the initial trial or evaluation. For this young girl I’d pick anxiety/worry and negativity and ask her some questions that would help us assess before and after results of the one-off trial /evaluation of tryptophan:

For anxiety and worry she may say it’s also a 9 and give me this example: “I’m really worried about performing in the concert – I keep thinking about it all day long and at night.”
For negativity she may say it’s a 9 and give me this example: “I really don’t think I’m good enough to be in the dance class.”

Both tryptophan and 5-HTP can raise serotonin but I like to start with tryptophan. I typically start with 100mg Lidtke chewable tryptophan in children/teens so I’d have her chew one tablet and then check back in the next 2 to 5 minutes (or maybe a little longer for some folks).

This is the kind of feedback I’m looking for:

With regards to anxiety and worry she may say: “Gosh, I completely stopped thinking about the concert. I’m not worrying about it at all. Now that you ask I’m thinking about it again but I think my worry/anxiety is about a 5 now.”
With regards to negativity she may say: “I think I feel better about being in the dance class. I think I can do it. My negativity feels like it’s a 5 or 6”

Since this teen responded so well, I’d have her start taking tryptophan midafternoon and evening (away from protein) and we’d increase if needed, each week, and based on her symptoms.

I have everyone keep a food mood and supplements log and mom could help her do this too.

GABA, seasonal allergies and the birth control pill

I also always assess low GABA when someone is anxious (especially if she also has physical anxiety, tension, stiff muscles) and has insomnia. We’d do the same one-off trial with a product like GABA Calm (or similar) once we’ve established a good dose of tryptophan for easing her symptoms.

This mom also mentioned Spring time allergies so I also shared this blog with her: 5-HTP and/or tryptophan to help with increased anxiety, panic attacks and depression caused by spring allergies. Depending on the season, her daughter may score higher on some of the low serotonin symptoms.

I’d also want to know if her daughter is on a birth control pill (often prescribed at this age for acne) because it can contribute to anxiety and depression.

Being proactive is wise given the rise in suicide and self-harm in this age group

Being proactive about addressing low serotonin symptoms quickly is wise given the rise in suicide and self-harm in this age group. This 2021 Italian study discusses the role of emotional dysregulation when it comes to and self-injurious thoughts and behaviours in high-school students:

Overall, 11.1% of adolescents reported self-harming behaviours without suicide ideation or attempts, 6.4% declared having thought to suicide without acting a suicide attempt or self-harm, 1.4% declared having attempted suicide and really thought to take away their life.

Unfortunately, the pandemic has also made things worse for many adolescents. This study reports that Canadian adolescents appear to be experiencing “higher rates of self-harm thoughts and behaviours relative to before the pandemic.”

It’s important to keep in mind that pre-teens and teens may not be willing to admit that they are engaging in self-harm like cutting or burning, or thinking about taking their lives.

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

If you are new to using the amino acids tryptophan/5-HTP or GABA as supplements and want to know more in case you need them in a future situation, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the low serotonin and low GABA 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.

It also covers all the basics of a healthy diet. It’s a comprehensive approach – amino acids AND diet. I’d also want to know what her diet is like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?

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.

Thanks to this mom for asking the question and allowing me to use it as a teaching tool for my community. Let’s get her daughter and all teens feeling their best again.

Can you relate to the question this mom asked? Does it sound similar to what your daughter is experiencing right now or a client/patient?

Do you do a one-off trial /evaluation like this to find out if serotonin support is needed? Or have you done this in the past with your daughter, family member or yourself?

What are the before and after questions (and symptom ratings) and did tryptophan help?

Feel free to post any questions here too.

5-HTP and/or tryptophan to help with increased anxiety, panic attacks and depression caused by spring allergies

April 23, 2021 By Trudy Scott 24 Comments

Many of my clients experience increased anxiety, more severe panic attacks and worse depression when their spring allergies are flaring up. Do they feel like this simply because they feel so bad physically or could there be some underlying biochemistry that triggers their worsening mental health symptoms? I explain below how low serotonin is one possible root cause that can be addressed nutritionally with tryptophan and/or 5-HTP. Other factors to consider are the impact on the adrenals and GABA levels.

Today’s blog is inspired by Unten, who is part of my Facebook community. She asked this question:

I find that always during spring my anxiety and panic attacks get much worse when there’s lots of pollen and dust and other allergens in the air (at least here in Finland)…could this be true and not just “in my head”?

And then someone else responded saying:

I have noticed the same for me as well here in the USA.

My response to both of them is that it is not just in your head. There is plenty of research supporting this connection and we see it clinically too.

This paper, Changes in Severity of Allergy and Anxiety Symptoms Are Positively Correlated in Patients with Recurrent Mood Disorders Who Are Exposed to Seasonal Peaks of Aeroallergens, confirmed a significant positive association between allergy scores and anxiety scores and reports some possible mechanisms:

The psychological effects of being ill, as well as impairments of sleep secondary to nasal obstruction or inflammation may affect mood.
Cytokines may lead to a mood disturbance via the expression of the enzyme indoleamine-2,3-dioxygenase, which shifts the synthesis of tryptophan from serotonin to kynurenine. The resultant acute tryptophan depletion results in decreased brain serotonin, which may contribute to both depression and anxiety.
Cytokines released during allergic inflammation may affect the brain directly, via nerves, surrounding tissue, or via regions that do not have a blood brain barrier, such as the circumventricular organs.
Cytokines may also be involved in changes in the hypothalamic-pituitary-adrenal (HPA) axis… A sustained increase in activity in the HPA axis is associated with severe anxiety.
Cytokines might lead to a physiological change in GABAA receptor functioning

I’ll discuss some possible solutions below.

Tryptophan and/or 5-HTP for low serotonin support if needed

The second bullet above is a good reason to consider serotonin support with tryptophan or 5-HTP. If you have anxiety or panic attacks (and other low serotonin symptoms), we always want to figure out if low serotonin is a possible cause and address it, regardless of the circumstances/trigger (seasonal allergies in this instance).

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

You can see all the low serotonin symptoms here.
You can see the 5-HTP and tryptophan products I use with my clients here on the supplements blog.

Christine’s increased depression due to seasonal allergies improves a few days after starting 5-HTP and tryptophan

When I posted the above possible mechanisms on Facebook, Christine thanked me and shared her surprise:

I had no idea! This explains my increased depression lately. I didn’t know there was a correlation, but it makes complete sense now. I’m in the Midwest. I’ve always had issues in March and April because of my seasonal allergies.

When I asked if she has used tryptophan or 5-HTP and bumped up the dose when she is suffering during seasonal allergies, she responded:

I just learned about both of these [amino acids]. I just bought your book and I am starting to use them. I don’t know if they take a while to start working?

I responded saying the amino acids work very quickly if they are needed and serotonin is low. It was not surprising to me that Christine shared her great results a few days later:

I’ve been using 5-HTP and tryptophan. I’m feeling so much better now. Thank you!

If your anxiety or depression is caused by low serotonin, you can expect to feel some relief right away provided you find the ideal dose for your unique needs. For some it’s a solution right away and for others it can take some adjusting up and down and trialing with 5-HTP and/or tryptophan to find the right combination.

Adrenal support and/or Seriphos if needed

The fourth bullet under the possible mechanisms above, is a good reason to also consider adrenal support: herbal adaptogens such a rhodiola and licorice, B vitamins, extra pantothenic acid and vitamin C. I also recommend using something like Seriphos to lower high cortisol if needed. Another option is Relora®, a combination of Magnolia officinalis and Phellodendron amurense which lowers cortisol and reduces stress and anxiety.

Low GABA support if needed

The fifth bullet above is a good reason to consider GABA support with GABA or theanine if you have the low GABA type of physical tension that is made worse during your seasonal allergies. Just like with low serotonin we always want to figure out if low GABA is a possible cause of the anxiety and address it, even if it’s being made worse because of seasonal allergies.

You can see all the low GABA symptoms here and GABA products I use with my clients here on the supplements blog.

Address all root cause of anxiety/depression and the seasonal allergies

As always, it’s not only the low serotonin and/or high cortisol we need to address. We must always do a full functional workup looking at diet, nutritional deficiencies, digestion, all hormones, toxins and infections (and so on) so we can address all possible root causes.

Of course, identifying and addressing the root causes of the seasonal allergies is important too. This blog, Hay Fever: 9 Natural Ways to Treat Seasonal Allergy Symptoms by Dr. Josh Axe, outlines many dietary and lifestyle changes that can have a big impact. You’ll notice that much of this is foundational to my work.

Stress reduction is key and serotonin/GABA support help so much in this regard. So does zinc which is needed for both the production of serotonin and GABA, and enhanced immunity.

The blog also states that quercetin helps with seasonal allergies because it “stops the production and release of histamine.” Interestingly, quercetin also protects against stress-induced anxiety and depression in animal studies (here is a link to one such study).

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

My first take-away is not to ever tolerate not feeling your best (if that’s confusing – you deserve to feel your best always!) and always ask questions and look for connections. My second take-away is to encourage you and others in my community to be empowered and take action. So kudos to Christine for jumping and purchasing my book, The Antianxiety Food Solution, reading it and being smart about using the amino acids.

Have you found that higher doses of tryptophan or 5-HTP helps with reducing the more severe anxiety, the depression/low mood and/or the increased panic attacks you experience during allergy season?

What about other low serotonin symptoms such as insomnia, cravings and PMS? Are they worse during allergy season?

Have you found addressing low GABA anxiety with higher doses of GABA helps when you have seasonal allergies?

Have you tested your cortisol levels during allergy season and found that adrenal support helps too? Keep in mind it will take longer to see results if this is the case.

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