stress-eating

BeSerene™ GABA/theanine cream eases severe muscle tension in her neck/shoulders, prevents her bad headaches and quells her anxiety

October 24, 2025 By Trudy Scott 9 Comments

Hi there… I wanted to add my ‘two cents’ to the discussion about the BeSerene™ GABA/theanine product that you recommend. I LOVE it! I suffer from low GABA levels, which result in my having severe muscle tension in my neck and shoulders. Often, that resulted in bad muscle tension headaches, for which I couldn’t find anything to bring relief. The BeSerene™ GABA/theanine cream has been a real game changer.

If I wake up with one of those headaches in the middle of the night or in the morning, I use two pumps and rub it on my tight neck and shoulder muscles and within 15 minutes, I can feel the tension melting away! It literally goes away! I have even been able to prevent a headache from occurring by using it on my neck muscles before I go to bed at night.

Insofar as anxiety, I get relief from that as well, because generally I start to get anxiety once the headaches start, as I never know if it is going to be manageable with just an ibuprofen or two, or if it is going to be one of ‘those’ headaches, i.e. a migraine that lasts for a day or more! Unfortunately, once the anxiety starts, it makes the muscle tension headache worse, which makes the anxiety worse, and it’s just a horrible vicious cycle!

So, since the BeSerene™ cream works so efficiently on the muscle tension, it quells the anxiety that usually follows!

It has changed my life, and I don’t know of any other product I can say that about. I can honestly say that I will not allow myself to ever be without it now!

Thank you so much Trudy, for recommending this product!

Lisa is a woman in the community who reached out to me via email with this message raving about how life-changing this cream has been for her. I am thrilled for her and never get tired of hearing results like this. I’m not surprised either and love to share these kinds of results! She kindly gave me permission to share, saying “I want others to experience what I have with this product!”

Read on below for more about why she gravitated towards using a cream, other benefits you may expect to see (like a reduction in stress-eating and/or drinking too much wine), my insights into when to consider using a GABA/theanine cream like this and how to use it, where to purchase this exact cream and additional resources if you are new to using GABA.

Why did Lisa gravitate to using a GABA/theanine cream?

Lisa shared that she just couldn’t seem to tolerate the sublingual or oral GABA:

I have tried sublingual GABA products but haven’t had much success, as I haven’t been able to find any without alcohol sugars (xylitol, sorbitol, etc.) Those ingredients give me a terrible taste in my mouth and I just can’t tolerate them. (Why can’t they make one with just real sugar from nature?)

Plus, I haven’t had a lot of success with the oral products as they just take too long to work on the headaches/muscle tension.

I’m really glad she recognized her symptoms were due to low GABA – muscle tension and pain, in conjunction with feeling physically anxious are common. And that she didn’t give up on GABA and persevered until she found what works for her symptoms.

What about other forms of GABA?

However, my advice for someone in Lisa’s situation is not to give up on other GABA products if she finds she needs additional support in the future or finds herself without the cream. With regards to taste and time to work, I recommend a GABA-only (or GABA/theanine) capsule opened on to the tongue or a GABA (and/or theanine) powder – both held on the tongue for 1-2 minutes for quick results.

Stress-eating and self-medication with wine are classic signs of low GABA

Interestingly, stress eating is not an issue for her but wine may be:

I’ve never really had any issues with stress-eating. In fact, I usually have no appetite when I’m stressed out! (That’s where the wine comes in…lol!)

We may self-medicate with wine when GABA is low because it relaxes us physically, helps us fit in socially and feels calming and pleasant. It’s mistakenly used to try and improve sleep but typically makes things worse.

Alcohol consumption damages the gut, depletes B vitamins (especially thiamine/vitamin B1) and zinc – and it’s addicting.

GABA can stop that addiction in its tracks so there are no feelings of deprivation. The reasons we are drawn to GABA are addressed too. And amazingly there is research that GABA may actually heal the gut after alcohol consumption.

Bumping up the GABA/theanine cream may help or considering one of the other GABA products mentioned above may be better.

Low GABA symptoms

As a reminder, if you are new to GABA, it’s an amino acid that helps to address low GABA levels and the associated symptoms: physical tension and feeling anxious, feeling worried or fearful, panic attacks, stiff or tense muscles, insomnia, feeling stressed and burned-out, craving carbs/alcohol for relaxation and calming, intrusive thoughts, spinning/poor focus, fear of heights, rectal spasms, burning mouth, and visceral pain/belly pain with IBS. See the most current list of low GABA symptoms here.

When to consider using a GABA/theanine cream like this?

These are some of the applications I consider

When other GABA products haven’t worked (like in Lisa’s situation)
When looking for something in addition to other GABA products, for example, GABA powder in the day while at work or play, and GABA/theanine cream at night for tension and sleep issues
When there is a specific need for a topical application – like with neck and shoulder tension or belly pain or period pain or leg spasms etc
For an aging parent with Alzheimer’s disease (and sundowning agitation/anxiety)
For a person with ARFID (avoidant-restrictive food intake disorder)
For a person with anorexia or other eating disorder
When a child or young adult has autism (with anxiety and sensorimotor issues), a child/adult who struggles with taking supplements and other special needs children/adults
For someone with multiple sclerosis (for anxiety and muscle spasms/spasticity)
When a person has severe digestive issues and prefers a cream
When someone just wants to take a break from sublingual/oral/powder GABA
For presurgery anxiety since supplements are typically not permitted (even though there is research showing both help)

Where to purchase BeSerene™ IR GABA and theanine cream and how to use it?

This cream can be purchased online with this link (this has my 15% discount built in – you’ll see the discount applied on the checkout page after you add it to the cart).

Purchase BeSerene™ IR

They recommend applying 1-2 pumps to your temples or wrists.

You could also use 1-2 pumps/squirts on your neck and shoulder (like Lisa did), the forearm or inner thigh (before bed for helping improve sleep), and/or belly (especially if belly pain or IBS/SIBO or PMS pain keeps you awake at night). It can also easily be applied if you wake in the night.

Personally, it’s a product I love at bedtime. I apply 2 pumps on my forearm and then rub my belly with any that is left over. It’s calming, improves my sleep and helps with belly pain at night.

I’m sure you can tell by now that this is a product I endorse. I recommend it to clients and to participants in my GABA Quickstart program. In fact, it’s one of the top ten GABA products I recommend and it’s even included in the training materials/handouts of the program!

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

We use the symptoms questionnaire to figure out if low GABA (indicating a possible need for GABA or theanine) or low serotonin (indicating a need for tryptophan or 5-HTP) or low endorphins (indicating a possible need for DPA) 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, 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. We’ll be launching a budget-friendly homestudy version in a few weeks – sign up for the wait list here (the live version with Q&A is offered only a few times a year).

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

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

Now I’d love to hear from you…

I appreciate Lisa’s willingness to share her wonderful results. Now I’d love to hear from you.

Have you used BeSerene™ GABA and theanine cream and how has it helped you?

How does using a GABA/theanine cream compare with other GABA products you have used (feel free to share specific brands and how you used them – sublingual, capsule-opened, liposomal or powder or even another brand of GABA cream)?

As I shared above, some folks prefer a cream only and many use a combination of cream and sublingual.

Feel free to post your questions here too.

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.

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.

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.

Exploring the Therapeutic Potential of Gamma-Aminobutyric Acid (GABA) in Stress and Depressive Disorders through the Gut–Brain Axis

January 31, 2025 By Trudy Scott 4 Comments

Research conducted on individuals with depression reveals that major depressive disorders (MDDs) coincide with diminished levels of the inhibitory neurotransmitter γ-aminobutyric acid (GABA) in the brain, as well as modifications in the subunit composition of the primary receptors (GABA_A receptors) responsible for mediating GABAergic inhibition.

Furthermore, there is substantial evidence supporting the significant role of GABA in regulating stress within the brain, which is a pivotal vulnerability factor in mood disorders. GABA is readily available and approved as a food supplement in many countries.

Although there is substantial evidence indicating that orally ingested GABA may affect GABA receptors in peripheral tissues, there is comparatively less evidence supporting its direct action within the brain.

Emerging evidence highlights that oral GABA intake may exert beneficial effects on the brain and psyche through the gut–brain axis. While GABA enjoys wide consumer acceptance in Eastern Asian markets, with many consumers reporting favorable effects on stress regulation, mood, and sleep, rigorous independent research is still largely lacking.

Basic research, coupled with initial clinical findings, makes GABA an intriguing neuro-nutritional compound deserving of clinical studies in individuals with depression and other psychological problems.

This is the abstract from a recently published review paper: Exploring the Therapeutic Potential of Gamma-Aminobutyric Acid in Stress and Depressive Disorders through the Gut–Brain Axis

Does GABA exert calming and mood benefits via the gut-brain axis or is it really just a placebo effect? This paper discusses both possibilities. I’m excited by the former (and share more about this below) but I do not agree with the latter. Based on my clinical and personal experience, the calming effects of the amino acid GABA, used as a supplement (when you have low GABA symptoms/levels and used in a very specific way), is not a placebo effect. I also discuss this and share some cases that clearly confirm there is no placebo effect. Read on to be enlightened and encouraged about the power of GABA.

GABA and the microbiota-gut-brain axis

The authors describe the microbiome-gut-brain axis as “the bidirectional communication between the gastrointestinal tract, including its resident microbiota and the brain, linking emotional and cognitive centers of the brain with peripheral intestinal functions.”

They acknowledge that while we don’t quite understand the exact mechanisms of this bidirectional communication, “the vagus nerve, the endocrine and immune system, and the synthesis and metabolism of metabolites and neurotransmitters in the gut are critically involved.” This is exciting given what we know about the blood brain barrier.

If you are new to this concept of the gut-brain axis or want to read some of the latest updates, I encourage you to read the paper and learn about the benefits of probiotics (such as Lactobacillus and Bifidobacterium, and Lactococcus, Enterococcus, Streptococcus, and Leuconostoc) and prebiotics i.e. psychobiotics; and fermented foods – for mood improvement and stress reduction.

You’ll read this about GABA (both as a metabolite produced by the microbiome and as a supplement):

found in the enteric nervous system it contributes significantly to gut-brain axis functions and related disorders, including depression, anxiety, inflammatory, and cardiovascular disorders (they refer to GABA as a crucial ‘postbiotic’ i.e. a metabolite produced by the microbiome)
while GABA may not directly cross the blood-brain barrier in humans, an indirect influence through the enteric nervous system could potentially provide a viable pathway for the impact of GABA dietary supplements
although the connection between oral GABA administration i.e. GABA supplementation, the vagal nerve, and GABA levels in the brain has not been firmly established, considering the existing evidence, it represents a promising avenue for future research.

The last two bullets are worth emphasizing because one of the most common myths is that “GABA supplements don’t work because GABA is too big a molecule to get across the blood brain barrier.” It really doesn’t need to get through the blood brain barrier in order to be calming.

I share more about this in a blog I published in 2023 – you can read it here.

GABA is a lifesaver and helps with mycotoxin-induced anxiety

Joie has Sjogren’s, Hashimoto’s, fibromyalgia & collagenous colitis (all diagnosed after severe mold exposure) and shares how GABA

has been a life saver for me (for my anxiety), and I share this with all I know who experience anxiety. I also use L-theanine at night because of insomnia. The 5-HTP has helped somewhat for sleep. L-tryptophan didn’t seem to make a difference. However the 5-HTP has made a significant difference in lessening my daily pain levels, which I am most grateful for.

Micki Contini, MS CNC, a board-certified holistic health and nutrition consultant, is a friend and colleague whose life was hugely impacted by mold toxicity. She shares this about how GABA helped her:

As they started tearing my house apart for remediation, I started eating GABA Calm like candy. At the beginning I had to have a lot more than I do now. GABA Calm takes me down a notch and I feel my shoulder coming away from my ears and I get closer to relaxing.

Here are a few other blogs that illustrate just how calming GABA can be when used as a supplement:

If GABA works it’s a placebo effect?!

I find this statement in the conclusion of the review to be confusing given all that the authors share about the gut-brain axis, vagus nerve and bidirectional communication:

The dietary supplement form of GABA is readily accessible to consumers. While many individuals assert that they derive advantages from using these products, it remains uncertain whether these supplements provide benefits beyond what could be attributed to a placebo effect.

Their argument about conflict of interest and small sample sizes when it comes to studies doesn’t hold water with me.

As I mentioned above, based on my clinical experience, the calming effects of the amino acid GABA, used as a supplement when you have low GABA levels (and used in a very specific way), is not a placebo effect.

The following two cases clearly confirm there is no placebo effect (and these are just a few of many which I plan to share with the authors).

My 6 year old was having panic attacks getting out of the car for Kindergarten

My 6 year old son was having panic attacks getting out of the car going to Kindergarten and taking two GABA Calm has completely relieved him of his fears. He has been going for 3 straight weeks in a row.

I thought it may be low serotonin since this happened last winter as well but I gave him 5-HTP for a couple months and it didn’t seem to affect him and his anxiety. We had to have him repeat Kinder this year.

But wow, the GABA has been fabulous and Kindergarten is in full swing because of your help.

Lisa, a mom in the community, shared these wonderful results about her son. This is most definitely not a placebo effect.

You can read the entire story on the blog here. The school is actually in shock at how well carpooling is going for him.

GABA lessens anxiety, agitation and defiance in 98 year old mother who has been “sundowning” for a couple of years

My mother is 98 and has been “sundowning” for a couple of years. It starts around 3pm, sometimes earlier. Some days it’s no big deal. It is on those other days when she starts and then it goes to anxiety, agitation, then she can get sort of defiant which is so not her. She is a gentle soul, friendly, and kind so this is difficult on her as well as our family.

I just started to use my pestle and mortar to crush up a 125 mg GABA CALM supplement (Source Naturals) and I mix a little into her flavored yogurt when I start to see her having difficulty. I give it to her throughout the day. She only gets the 125 mg amount so I feel safe with that.

I believe that I do notice it lessens her anxiety. I pray that this will be helpful for her because that anxiety can be really draining for her. I have not noticed any adverse reactions.

This is another heartwarming success story shared by Marsha who used GABA Calm with her mother. It’s yet another one that is not a placebo effect either. You can read the entire blog post here.

My personal GABA results are also not a placebo effect

I can also share from first-hand experience that GABA was a life-saver for me in my late 30s when I had no idea what a panic attack was and knew very little about GABA other than the fact it calmed me down very quickly!

I still use GABA in various situations to this day: to help with back spasms after a fall, to help with rectal spasms, to help with throat spasms/pain caused by crying (after the loss of my darling mom), to help me sleep solidly and before doing an on-stage presentation, and much more.

GABA is effective and safe when used in a very specific way

Many people use GABA and report it didn’t work or that they had a strange or uncomfortable reaction to their GABA supplement (such as tingles or flush or feeling dizzy). I’m on a mission to educate folks how GABA is effective and safe when used in a very specific way:

Only if you have low GABA levels and symptoms of physical tension, overwhelm, fears, anxiousness, stiff and tense muscles, stress eating, drinking to calm down or fit in socially (you can see all the symptoms here)
Starting with a low dose of around 125mg (and less if you’re sensitive)
Only using it as a sublingual, powder or capsule opened on to the tongue, liposomal or GABA cream (to see results in 1-10 mins and to bypass the digestive system)
Titrating up (and sometimes back down) to find the ideal dose for your unique needs
Being open to trialing different products and forms and sometimes combining GABA with theanine
Understanding that there can be nuances to using GABA, making one change at a time and not giving up too soon
Tracking carefully and course-correcting as needed

I educate anxious individuals about all of the above and offer guidance and encouragement in the GABA Quickstart 2.0 online group 5 week program.

I hope this summary, the review paper and the cases leave you feeling enlightened and encouraged about the power of calming GABA.

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 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 experienced the benefits of GABA for stress and/or low mood? Do you believe it’s more than a placebo effect?

And are you excited to understand the possible mechanisms and read the research? Or do you just want to know how GABA could help you and how to use it?

Have you tried GABA without success or only had limited success? Feel free to share and I’ll provide my feedback.

Feel free to ask your questions below.

Understanding the function of the GABAergic system and its potential role in rheumatoid arthritis (for pain, anxiety, sleep issues and more)

January 3, 2025 By Trudy Scott 2 Comments

This is a great question posed by a woman in my GABA/anxiety online group program:

Can GABA be good for rheumatoid arthritis, and in its early stages? If so, in what ways would someone see signs of improvement with GABA?

When I looked into some of the recent research on GABA and rheumatoid arthritis I was fascinated. A 2023 review paper, Understanding the function of the GABAergic system and its potential role in rheumatoid arthritis, discusses the relationship between rheumatoid arthritis (RA), an autoimmune condition, and GABA (gamma-amino butyric acid), a calming neurotransmitter.

The authors discuss “a new mechanism of action in RA” and the fact that “bidirectional communication occurs between the brain and immune system…and neuroinflammatory responses in the brain.”

The paper discusses GABA and neurosignalling, immunomodulatory effects and inflammation, stating that the:

GABAergic system may modulate the abnormal pain response in RA patients.

So to answer her question, if she has low GABA levels we would expect to see some reduction in her RA pain.

As always, we look for the signs and symptoms of low GABA regardless of the diagnosis or possible diagnosis. So if someone has low GABA symptoms of physical tension, overwhelm, fears, anxiousness, stiff and tense muscles, focus issues, pain, stress eating or drinking to calm down, and poor sleep, we consider a trial of the amino acid GABA, and could expect improvements in all or some of the above symptoms.

I would also recommend that she tracks markers of inflammation (like hs CRP, IL-6, IL-1β, and TNF-α) and RA markers to see if they shift in a positive direction with her use of GABA too.

I share more below about the incidence of anxiety and sleep issues in rheumatoid arthritis and some of the mechanisms covered in the review paper. Also, there are lab tests to track and there are other nutritional approaches for supporting an autoimmune condition such as RA.

Some of the mechanisms covered in the review paper

This image from the paper and the explanation provides some insights on the mechanisms at play.

Glutamate interacts with glutamate decarboxylase (GAD65 and GAD67) to produce gamma-aminobutyric acid (GABA).
Binding of GABA to GABA-A receptors inhibits macrophage activation and decreases the release of inflammatory factors such as IL-6, IL-1β, and TNF-α. Antigen presentation by antigen-presenting cells, however, is impaired, inhibiting CD4⁺ T cell proliferation and differentiation and reducing the expression of inflammatory factors such as IL-6, IL-1β, and TNF-α.
Pain signaling activates the P38/MAPK pathway, whereas GABA binding to GABA-A receptors inhibits P38/MAPK. The P38/MAPK signaling pathway contributes to inflammation and is involved in the activation of myocardin-related transcription factor A (MRTFA), myocardin-related transcription factor B (MRTFB), and serum response factor (SRF) that played key roles in fibroblast activation.

gaba and rheumatoid arthritis — Figure 1. Understanding the function of the GABAergic system and its potential role in rheumatoid arthritis

The authors don’t mention the use of the amino acid GABA as a supplement for RA but do list a number of clinical trials (mostly diabetes patients) where GABA has been used with success. It’s a start and I look forward to future research in this area.

Anxiety, depression, insomnia, cognitive issues and stress-eating in RA

This paper, Psychiatric aspects of rheumatoid arthritis: Review of literature, reports that

Among the major psychiatric disorders found in RA, the anxiety and depressive disorders are prevalent (13 to 48% of patients), as well as suicide, insomnia and tiredness. The impairment of quality of life is markedly after age 65.

This paper, A 30-Day Adjunct Wellness Intervention for the Management of Extra-Articular Symptoms of Rheumatoid Arthritis: A Formative Study, also mentions “cognitive and physical dysfunction” and “stress-related eating” in addition to anxiety, depression and insomnia in RA patients.

Doing a trial of GABA (and other amino acids such as tryptophan and d-phenylalanine/ DPA), will confirm which symptoms are related to which neurotransmitter deficiencies. It’s exciting to consider a very possible role of GABA and other amino acids given the fact that “individuals with rheumatoid arthritis (RA) continually fall short of treatment targets using standard drug therapies alone”

Looking further than GABA and other amino acids: a gluten-free diet and other root causes

With RA we obviously want to address more than just GABA (and other amino acids). Gluten removal is recommended but I do want to mention that the research is surprisingly mixed. This paper, Efficacy of gluten-free diet in patients with rheumatoid arthritis states that

Gluten seems to be a glycoprotein with a clinically relevant inflammatory effect. Several observational studies and anecdotal cases reported a correlation between gluten and various diseases, including autoimmune diseases, such as rheumatoid arthritis. This study aimed to evaluate whether gluten-free diet could be effective in controlling inflammation and ongoing rheumatoid arthritis symptoms.

We report 4 cases of patients with long-standing rheumatoid arthritis with no response to several conventional and biotechnological drugs, treated with a gluten-free diet concurrently with the drug therapy. Our patients presented different degrees of response to the diet, in terms of disease remission and improvement of symptoms. Our cases confirm that a gluten-free diet may improve symptoms of rheumatoid arthritis, even in patients resistant to conventional drug therapies.

Many other papers dismiss the role of gluten and inflammatory diets. This one is an example of a number of similar papers.

The benefits of addressing neurotransmitter imbalances with GABA and other amino acids means the addiction is stopped and quitting bread and cookies now no longer requires willpower,

Here are some autoimmune recipe resources:

In addition to dietary changes, a full functional medicine approach is warranted as there is much research supporting the benefits of the following for RA: omega-3 fatty acids, olive oil, low vitamin B6, addressing heavy metals such as mercury and much much more.

I cover 60+ root causes of anxiety here – I’d be carefully assessing each of these root causes for RA too.

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.

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

Do you have rheumatoid arthritis (RA) or another autoimmune condition and has GABA helped?

Were you aware of these possible connections?

What about dietary and nutritional approaches?

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

I had chemotherapy and have not been able to get off sugar since. How long will it take 5-HTP or tryptophan to stop the cravings?

July 26, 2024 By Trudy Scott 4 Comments

Lauren shared her struggle with sugar cravings that started after chemotherapy, asking her question on a recent tryptophan/DPA cravings blog post:

If I try the tryptophan or the 5-HTP and one or the other works, how long will I need to take them for the sugar cravings to stop?

Back in 2021 I had been off sugar for 2 years and it was easy to get off by slowing eliminating sugar. The last elimination was from my coffee and then it was easy to stay away from sugar.

I had chemotherapy for 6 months in 2022. I have not been able to get off sugar since then. After chemo ended, I had the cravings and don’t know how to end the cravings.

Any advice from you would be appreciated.

The good news is that if you have cravings that are caused by low serotonin and you find your ideal dose of tryptophan or 5-HTP, you will notice reduced sugar cravings immediately and they will be further reduced with consistent use, typically a few times a day.

The key is to figure out if your cravings are caused by low serotonin and then it’s a matter of doing a trial of either tryptophan or 5-HTP (if you get results and other low serotonin symptoms improve it’s a clue you’re on track). And then you need to figure out the ideal dose for your unique needs. I share more about all this below and additional information about other types of cravings caused by neurotransmitter imbalances (and the respective amino acids that help).

Since her cravings struggles started after chemotherapy I also discuss possible impacts on neurotransmitters and also candida (sugar cravings are very common with the candida). Read on for my response to the above question from Lauren.

Sugar cravings caused by low serotonin: tryptophan or 5-HTP may offer immediate results

As I mentioned above you will notice reduced sugar cravings immediately with either tryptophan or 5-HTP if your cravings are caused by low serotonin. A big clue with low serotonin-type sugar or carb cravings is that they are more intense in the late afternoon and evening.

A good place to start (as always) is with the symptoms questionnaire. If there are other low serotonin symptoms such as feeling more anxious, worried, fearful with a low mood and irritability etc, that further confirms it’s worth doing a trial.

Some folks do better with one than the other but I have clients start with tryptophan and then switch to 5-HTP if their results are not as expected. In both instances we open the capsule or use powders or a chewable to get instant feedback on the benefits. So in that first session Lauren should be able to say “wow my cravings have reduced from 10/10 to 5/10” within 5-10 minutes. She may also report she feels more optimistic and less worried.

It is possible that her cravings are not caused by low serotonin or that they are a combination of a number of factors.

Sugar cravings caused by other neurotransmitter imbalances, and other amino acids to the rescue

We also look at sugar cravings caused by low GABA (stress eating because of physical tension), low endorphins (comfort eating or emotional eating), low dopamine (eating for an energy boost or improved focus) and low blood sugar (eating due to crankiness and irritability).

Lauren would know if any of the above may be factors based on her scores on the symptoms questionnaire i.e. scores for cravings and other symptoms. This offers further clarification:

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

As you can see there is an amino acid for each of these imbalances and it’s a matter of doing a similar trial for each one. With the correct dose, Lauren can expect quick results too, provided she finds the ideal dose for her needs.

This is the blog post Lauren posted her question on: Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares).

It’s one of many posts on the site about amino acids and sugar cravings so I encourage you to use the search feature of the blog.

Chemotherapy: impacts on serotonin and dopamine

Because chemotherapy has an impact on serotonin and dopamine, this may be where Lauren needs to start when considering which amino acids to trial. Here is some additional information on “chemobrain” or chemotherapy-induced cognitive impairment:

… a medical complication of cancer treatment that is characterized by a general decline in cognition affecting visual and verbal memory, attention, complex problem solving skills, and motor function. It is estimated that one-third of patients who undergo chemotherapy treatment will experience cognitive impairment.

Alterations in the release and uptake of dopamine and serotonin, central nervous system neurotransmitters that play important roles in cognition, could potentially contribute to impaired intellectual performance in those impacted by chemobrain.

And this may offer an explanation as to why she hasn’t been able to quit sugar since chemotherapy.

Chemotherapy, candida albicans and sugar cravings

If none of the above approaches reduce her cravings or if they do help to some extent but are not quite enough, we have to keep looking for root causes.

A big clue is that Lauren had been able to quit sugar using willpower in the past but has struggled since chemotherapy. It’s important to consider the role this may be playing. In cancer patients who have gone through chemotherapy there is increased susceptibility to Candida albicans, “a fungal commensal and a major colonizer of the human skin, as well as of the gastrointestinal and genitourinary tracts.” This is reported to be caused primarily by “chemotherapy-induced depression of innate immune cells and weakened epithelial barriers, which are the body’s first-line defenses against fungal infections.”

Sugar cravings are very common with candida and in some cases can be so severe that no amino acids will work until the candida is addressed. Interestingly, in one candida study, short exposure to serotonin resulted in antifungal activity so it’s possible that tryptophan or 5-HTP helps.

I don’t have my candida symptoms questionnaire on the blog but you can find a mini version on page 93 of my book, The Antianxiety Food Solution and additional information and my dietary/nutrient protocol in chapter 5 of my book.

The full candida questionnaire can be found in William G. Crook’s excellent book, The Yeast Connection and Women’s Health (my Amazon link).

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

As always, I use the symptoms questionnaire to figure out if low low serotonin 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 Lauren for posting her question on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, what approach helped reduce your sugar cravings after chemotherapy?

If you’re a practitioner have you seen these approaches work well with your clients/patients?

Feel free to share and ask your questions below.

Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares)

June 21, 2024 By Trudy Scott 19 Comments

Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.

My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!

I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I’m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.

Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).

Should she add an evening dose of DPA?

It’s wonderful to hear that DPA is helping with Amanda’s comfort cravings/emotional eating and other low endorphin symptoms. As a reminder these include:

Heightened sensitivity to emotional pain
Heightened sensitivity to physical pain
Crying or tearing up easily
Eating to soothe your mood, or comfort eating
Really, really loving certain foods, behaviors, drugs, or alcohol
Craving a reward or numbing treat
PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *

(bookmark this symptoms questionnaire because it’s updated as new research is published and has more symptoms listed that what is included in my book)

And in case you’re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.

I’m really glad she figured out it’s more effective when opened and used on the tongue rather than swallowing it. I share more about this here – How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food. It really can mean the difference between no results and great results.

Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it’s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I’d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it’s still needed.

In case you’re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.

What could her serotonin support look like?

Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.

For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2/10 or 3/10.

Her concern about 5-HTP and nightmares

Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn’t really have to worry about 5-HTP at this stage. However, I do want to address Amanda’s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.

She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and/or at bedtime. It’s not unusual that we mix and match these two amino acids.

I’ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and/or nightmares.

I share more about 5-HTP and nightmares here. And vitamin B6 and dream recall here.

I posed this question in the 5-HTP/nightmares blog: “Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?” I have all my anxious clients supplement with vitamin B6 and/or P5P and this may be why nightmares with 5-HTP was news to me.

Vitamin B6 for neurotransmitter production and pyroluria

Since she does already struggle with nightmares, I’m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the pyroluria questionnaire on the intake form. Addressing low vitamin B6 is also important because it’s a cofactor for making the neurotransmitters and helps with hormone balancing.

I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).

How safe are these amino acids in higher amounts?

I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.

Using extra DPA at night for cravings?

As I mentioned above, I’d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it’s still needed for comfort cravings.

For some folks it’s very easy to identify comfort cravings (low endorphins) from worry/low mood cravings (low serotonin):

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxious feelings
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost

If it’s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.

DPA and tryptophan product options

I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, these products are available via iherb: Doctor’s Best D-Phenylalanine (or DPA) and Life Extension Tryptophan 500mg (use this link to save 5%).

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

As always, I use the symptoms questionnaire to figure out if low endorphins or low serotonin 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), if you need serotonin support, the Serotonin QuickStart Program is a good place to start. This is a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening. We take a deep dive into product options including Lidtke products and others if you’re not able to access Lidtke.

Low GABA can also affect sleep and cause stress eating. If you also have low GABA symptoms, the next step to get help is the GABA QuickStart Program. This is also a paid online/virtual group program where you get my guidance and community support. Another option is the budget-friendly GABA QuickStart Homestudy program.

Wrapping up and your feedback

I’m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?

Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.

If you’re a practitioner have you seen this combination work well with clients/patients?

Feel free to share and ask your questions below.