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

By Trudy Scott Leave a Comment

cravings and gaba

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.

What do I use instead of Seriphos to help lower high cortisol that is affecting my sleep and making me anxious at night?

By Trudy Scott 30 Comments

seriphos alternative

Seriphos, a phosphorylated serine supplement that I rate highly and have personally used with success, is not available right now. I’ve had a number of people reaching out frantically asking for help:

What do I use instead of Seriphos to help lower high cortisol that is affecting my sleep and making me anxious at night?

It’s my top product for addressing high cortisol at night and I’ve been recommending it for years for this purpose (as did one of my mentors, Julia Ross). It’s extremely effective when used a few hours before high cortisol (as measured on a salivary cortisol test).  It also starts to work within about a week for most individuals.

Unfortunately Seriphos has been unavailable for a number of months. The company has no information on when it will be available again but have assured me via email that the formulation will be the same. This is really good news after a previous debacle when the formulation changed in 2016/2017.

Until then, there are some other options that may be an effective alternative. And even if you still have some Seriphos in your calming/sleep stash I encourage you to pay attention as it’s important to have a backup plan for situations like this!

Read on below for information on phosphatidylserine, the cortisol/stress research and how it compares to phosphorylated serine; which phosphatidylserine products to consider instead of Seriphos; other options for lowering high cortisol levels (such as Cortisol Manager, Relora® lactium and bergamot); the amino acid theanine for neurotransmitter support and high cortisol; and additional resources when you are new to amino acids.

What is phosphatidylserine and how does it compare to phosphorylated serine?

From this 2023 paper, Phosphatidylserine: An overview on functionality, processing techniques, patents, and prospects

Phosphatidylserine is the part of cell structure in the body and has many beneficial functions especially in brain-related aging diseases.

Supplementation has been reported to show improved memory and cognition (including ADHD and Alzheimer’ s disease), and also better exercise performance. The research also shows benefits when it comes to lowering cortisol levels and feeling less stressed:

  • One study reported 300 mg/day for 1 month was “associated with feeling less stressed and having better mood in a sub-group of healthy young males.”
  • And another study using a moderate dose of 600 mg/day promoted “a desired hormonal balance for athletes by blunting increases in cortisol levels”, suggesting that phosphatidylserine “partly counteracts the stress-induced activation of the hypothalamopituitary-adrenal axis.”
  • One additional study reported that 800 mg/day for 10 days lowered “plasma cortisol concentrations in healthy inactive males”

As you can see the range of doses varies (which makes sense since we are all unique) but it has been established as a “safe oral supplement capable of attenuating the serum cortisol and creatine kinase responses to acute exercise stress.”

“Lower daily doses (<500 mg/day) for longer duration” are recommended for ongoing cognitive benefits. One study reported improvements in “behavioral and cognitive functions in a group of geriatric patients with cognitive impairment” who used 300 mg/day for 6 months.

Seriphos is unique in that it is a phosphorylated serine product – this is where the magic happens when it comes to lowering cortisol so well. It is similar to phosphatidylserine but as far as I am aware, there is no actual research on phosphorylated serine. They quote studies on phosphatidylserine on their site.

Which phosphatidylserine products to consider instead of Seriphos?

Here are two excellent professional grade phosphatidylserine products to consider. It may be a matter of trial and error to find what works well for your needs, plus adjusting the dose up as necessary.

  • Designs for Health PS 150 – Phosphatidylserine 150 mg: non-soy, sunflower sourced phosphatidyl serine with one capsule providing 150mg, so using a higher dose may be more effective:
    • Feedback from a colleague: “We have equally good results with phosphatidyl serine, but the dose usually needs to be in the 300-500mg range, to equate to what 1 or 2 Seriphos capsules could do.”
    • Feedback from another colleague: “We started using PS150 from DFH and love it.” He often uses this in conjunction with another Designs for Health product called Catecholacalm.
  • Designs for Health Phosphatidylserine Powder 200mg: One quarter teaspoon provides 200mg phosphatidylserine in a powder form.
    • This one is made from soy (GMO-free) but may be easier to use to get higher doses. Per their site the powder is an “excellent delivery system for children and the elderly who may have difficulty swallowing capsules; it has virtually no taste and will dissolve into applesauce or any food.”

Other options for lowering high cortisol levels: Cortisol Manager, Relora® lactium and bergamot

  • Cortisol Manager by Integrative Therapeutics – 2 capsules contain a proprietary blend of: ashwagandha (Sensoril®), L-Theanine, plus a blend of Magnolia (Magnolia officinalis) and 100mg of phosphatidylserine (soy free). I have seen mixed results with this product:
    • A colleague shared this: “Cortisol Manager can be dosed up to 2-3 tablets per day and used with or without additional phosphatidyl serine which can easily go as high as 600 mg.” He has seen salivary cortisol levels shift with this approach and shared: “Interestingly, I never saw those changes with Seriphos despite being a heavy user between 2009 and 2011 so I thought it was just hype.”
    • Feedback from someone on my blog: “Cortisol Manager was too stimulating with the Ashwagandha”
    • Feedback from a practitioner who first used Cortisol Manager personally and then switched to Seriphos at my recommendation: “Cortisol Manager did nothing for me. I dosed it high enough and took it for a month – but I felt nothing. Seriphos, on the other hand, worked the same night, within an hour or two.”
  • Relora®, a proprietary blend of Magnolia officinalis bark extract and Phellodendron amurense bark extract
  • Biotics Research De-stress, contains Lactium®, also known as hydrolyzed casein.
    • I have used this product with clients with good results and based on the research it lowers high cortisol. It’s also calming because it works on the GABAA receptor.
    • You’ll also see Lactium® referred to as alpha-s1 casein hydrolysate, hydrolyzed casein concentrate, and tryptic hydrolysate from bovine milk alphaS1-casein. More on this blog
  • There is very promising research on essential oils lowering cortisol levels – such as bergamot. In this blog I share an animal study that shows very promising results: Acute effects of bergamot oil on anxiety-related behaviour and corticosterone level in rats

both bergamot essential oil and diazepam exhibited anxiolytic-like behaviours and attenuated HPA axis activity by reducing the corticosterone response to stress

The amino acid theanine for neurotransmitter support and high cortisol

Theanine is a calming amino acid that supports low GABA, low serotonin and low dopamine, and has been shown to help with stress levels when salivary cortisol is high.

A 2021 study, A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® l-Theanine on Stress in a Healthy Adult Population, 200 mg of AlphaWave® l-Theanine was shown reduce “salivary cortisol in healthy, moderately stressed adults” and increase frontal region alpha wave activity.This was “indicative of relaxation in the brain and suggest a calming response.”

The authors conclude as follows:

Four weeks of supplementation with 200 mg of l-theanine has been shown to improve trait anxiety scores, suggesting that continued supplementation with AlphaWave® l-Theanine may have positive effects on trait anxiety as well, which may be an important application in longer-term stress management.

As you may already know, I am a proponent of long-term stress management with individual amino acids such as GABA, theanine and tryptophan/5-HTP. And the more I learn about the benefits and mechanisms of theanine the more excited I get!

Additional resources when you are new to using theanine, 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 low dopamine (a need for tyrosine) 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). The amino acids GABA and theanine are covered.

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 …

Have you used Seriphos with success in the past for lowering high cortisol and helping with sleep and middle of the night surges or adrenalin-type anxiety and panic?

Have you had success with any of the Designs For Health or other phosphatidylserine products? How much did you need to use to get results?

What about Cortisol Manager, essential oils, Relora or lactium? Or something else?

Do you also use theanine with success? And if yes, how much helps you?

Feel free to post your questions here too.

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

By Trudy Scott Leave a Comment

flight anxiety

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 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 too). This is a paid online/virtual group program where you get my guidance and community support.

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.

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.

Tryptophan and GABA for relaxation, jaw pain, sleep, anger and mood symptoms

By Trudy Scott 12 Comments

tryptophan gaba relaxation

I typically start clients on tryptophan if they have signs of low serotonin: stressed, overwhelmed worry, fears, obsessing, feeling anxious, ruminations, low mood, anger issues/rage, sleep problems, pain issues, PMS, low self-esteem, imposter syndrome, and afternoon/evening carb cravings etc. If we don’t get expected results we switch to 5-HTP as some people do better on one vs the other.

With signs of low GABA – a more physical kind of anxiety, with some overwhelm, intrusive thoughts, tension, sleep issues (often lying awake tense), stress-eating and/or drinking and pain – I typically recommend a GABA only product (as a powder or capsule opened) or GABA Calm (a sublingual). In some cases we may consider theanine and pharmaGABA.

The best way to assess low GABA and low serotonin is the symptoms questionnaire and a trial of the respective amino acids – one at a time. But the key is to find the ideal amount for the unique needs of each person. We do that by methodically and systematically increasing the amino acid slowly and tracking improvements for each increase.

In this blog you can read some success stories from women who used tryptophan and GABA for relaxation, jaw pain, sleep, anger and mood symptoms, and my commentary with some additional insights.

Tryptophan and GABA (as powders) – for her stress and pain

Amy uses both tryptophan and GABA for relaxation and jaw pain:

I use both tryptophan and GABA, I just take them separately. When my jaw was really bad the tryptophan really helped. I also do vagus nerve stimulating exercises that make me yawn and it stretches and releases the jaw.

As for the GABA …when I’m very stressed, I need extra to feel the effects. I use a pinch between the fingers of the Now powder and let it dissolve on my tongue. I feel my body relax in about 30 seconds. If nothing then I take a second pinch. Most days 1 pinch is enough.

I also let tryptophan dissolve in my mouth and most days I feel the same physical relaxation after a few moments. It’s not always obvious with the tryptophan though. I use 1/4 tsp of powder but you can use capsules. I mix the powder with pudding powder because it’s very bitter.

Both tryptophan and GABA can help with pain, and also feeling anxious and stressed.

The benefits are via different mechanisms – tryptophan boosts low serotonin and it’s typically more of a mental type of relaxation. This blog illustrates the use of tryptophan for TMJ (temporomandibular joint) – Tryptophan ends TMJ pain, headaches and worry, and improves mood and sleep: a success story.

The amino acid GABA boots low GABA levels and it provides more of a physical type of relaxation and also helps with pain relief.

I like that Amy is using both amino acids as powder and I’m happy for her. GABA powder tastes pleasant and is much more effective used this way (or capsule opened or sublingual).

Tryptophan can be swallowed but many find it more effective as a powder or capsule opened. As Amy says, it’s very bitter as a powder.

Tryptophan or 5-HTP and different forms of GABA – for sleep, anger and mood symptoms

Kerry tried 5-HTP and pharmaGABA but did better with tryptophan and GABA Calm:

My naturopath had me on 5-HTP but I never felt a benefit, and pharmaGaba was a histamine trigger. After reading your book I tried tryptophan and spent many months on 2 x 500mg at bedtime. This helped with sleep and definitely stopped the surges of anger that happened often.

I read a lady say her staple was 2 x Gaba Calm at bedtime and on rising, so I tried this and it helped.

I now take both tryptophan and Gaba Calm only if I feel niggly mood symptoms.

My previous diet was standard vegetarian, then vegan for several years. I now have lots of protein in the form of beef liver capsules, eggs and protein powder. I don’t like meat.

Kerry shared all this in a recent blog comment, describing how tryptophan and GABA Calm were big game-changers for her, in addition to “a long slow mold detox …addressing nutritional deficiencies and implementing dietary changes.”

Mycotoxins caused by mold, nutritional deficiencies and a poor quality diet can impact neurotransmitter production. The good news is that when you find the right combination of amino acids – in this case tryptophan and GABA Calm – you can get relief  right away while the other factors are being addressed. It reduces the overwhelm, stress and fears too.

Kerry’s approach of consistent use of both amino acids is the best way to go and I’m so happy for her. And once levels are sufficient they can be used as needed, provided other underlying causes (like toxins, diet etc) are being addressed.

I will add that some individuals do better on 5-HTP and some do better on tryptophan so it’s often a matter of doing a trial of both. I typically recommend tryptophan to start because 5-HTP can be an issue if cortisol is high.

I also always recommend starting with some forms of GABA because of the potential histamine issues with pharmaGABA. That said, some individuals do tolerate pharamGABA so it’s worth doing a trial of both. And we may also consider theanine when we want to support low GABA, low serotonin and low dopamine.

Theanine and tryptophan and diet/lifestyle changes – and feeling her best!

Luna worked with a health practitioner to taper off Prozac (very slowly) and used amino acids during the taper and afterwards:

As someone who took Prozac for years and eventually came off, please pay special attention to Trudy’s advice to come off it SLOWLY. I’d say do it so slowly it may seem ridiculous.

I tried three times to get off Prozac and it was only with the help of an ND/PharmD did I finally get the info needed to come off it without *awful* side effects. To do it well, the process takes MONTHS – not weeks as many doctors recommend.

These days, I take L-Theanine and L-Tryptophan. And I’m preparing to add some GABA soon. Combined with daily 45 minute walks outside, and a low-sugar/low-gluten diet, I’m doing the best I have in my adult life.

A comprehensive approach that includes amino acids, dietary changes, and getting out in nature can make a world of difference. I love it when I hear feedback like this.

Additional resources when you are new to using tryptophan and 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.

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

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

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

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

Wrapping up and your feedback

Now I’d love to hear from you – how has tryptophan and GABA helped you or a loved one?

If you’d like to get on the notification list for the next Serotonin Quickstart Program (a paid online/virtual group program where you get my guidance and community support during 5 LIVE Q&A calls), please do so here.

If you’re a practitioner do you use tryptophan and GABA with your clients/patients?

Feel free to share and ask your questions below.

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

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).

mouth taping
Figures demonstrating the breathing routes of (A) mouth-breathing and (B) nasal-breathing after mouth-taping. (from – The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study)

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.

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

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

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

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

Wrapping up and your feedback

Have you 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

By Trudy Scott 12 Comments

surgery anxiety gaba

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.

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

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

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

Wrapping up and your feedback

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.