The individual amino acids glutamine, GABA, tryptophan (or 5-HTP), DPA and tyrosine are powerful for eliminating sugar cravings, often within 5 minutes. It seems that this wonderful benefit – over and above the anxiety-reducing and mood-boosting benefits – is often overlooked or poorly understood.
I recently posted this on Facebook: GABA for ending sugar cravings (and anxiety and insomnia) and I’m writing this blog today because it’s clear there is some confusion about this cravings aspect.
Let me first recap Melissa’s experience with Source Naturals GABA Calm during her family holiday trip (the link above has all the details):
I’m glad I bought it before traveling 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! I notice a general calmness and am sleeping well.
As well as the calming benefits of GABA, Melissa found this unexpected reduction in cravings for sweets, chocolates, truffles and ice cream after about a week of taking it:
I didn’t even realize this until I was grocery shopping and out of habit walked towards the ice cream – I stopped and realized I didn’t want ice cream. So I walked toward the chocolate – same reaction. For once in my life, I was not craving sweets. I made truffles for a NYE party and only ate two. But what is really shocking is that the leftovers are still in my refrigerator two days later and I haven’t touched them.
This is a very typical response that I see with my clients and when I shared the above blog, others on Facebook shared similar experiences and surprise about the connections. Kim found it fascinating and very timely saying:
I ran out of GABA a month ago. Not only has my anxiety been very difficult to manage but literally I haven’t been able to stop eating. Sugary, high carb, total junk has consumed my thoughts. I never realized the correlation.
April also seemed surprised to learn that GABA was also actually helping with her sugar cravings too:
I think my sugar cravings are down (not looking for something sweet every night after dinner, maybe I treat myself to once a week and not overindulge when I do) and when I think about it, I’ve lost a bit of weight as a result. Most of all it helps me sleep and reduces tension in my neck.
In the above examples, due to low GABA levels in these women, GABA was helped with both the anxiety and the stress-eating, leading to a calming effect and reduced sugar cravings. If you have low blood sugar cravings then glutamine is the amino acid to use; low serotonin cravings then tryptophan or 5-HTP will help; low endorphin cravings then DPA will do the trick; and low catecholamines then tyrosine is the amino acid to use.
The best way to figure it which neurotransmitter deficiency is affecting your sugar cravings
The best way to figure it which neurotransmitter deficiency is affecting your sugar cravings is to do the amino acid mood questionnaire and also review this list for further clarification:
- 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
- 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 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 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
It’s not uncommon for my anxious clients to have issues in all these areas and I have them address low blood sugar and each neurotransmitter deficiency one by one (for 2 through 5) and very methodically so they know exactly which areas are problematic for them.
When it comes to low blood sugar, addressing adrenal health is also key. And as always, we need to be making dietary changes, fixing gut health, addressing other deficiencies, removing toxins and more, using a complete functional medicine approach.
How quickly can you expect to get results?
However, using the amino acids in a targeted way like this gets you results quickly while you’re figuring out everything else.
You may say “what exactly do you mean by quickly”? When opened onto the tongue and used with the trial method, based on your unique needs, if you have low levels, you can expect to notice effects in as quickly as 5 minutes and sometimes up to 15 minutes in some cases! This is why I like to refer to them as the amazing amino acids! They truly are amazing for eliminating cravings, reducing anxiety and improving mood and even sleep – provided they are needed.
Each of the individual amino acids
Last year I wrote a series of blog posts on each of the above-mentioned amino acids. If you missed them you may find them helpful for getting a better understanding, even though they are not specific about sugar cravings:
- Glutamine for calming, intense sugar cravings, gut healing and low blood sugar
- GABA for low GABA symptoms (physical anxiety)
- Tryptophan for low serotonin (worry-in-the-head anxiety)
- DPA for weepiness, pain and comfort and reward eating
- Tyrosine for focus, motivation, energy, a good mood and possibly even anxiety
You can find the amino acid supplements that I use with my clients here.
The amino acids help you make dietary changes with ease
Keep in mind the amino acids are intended for relatively short-term use so the goal is to work on your diet, gut health, adrenals, nutritional deficiencies etc. so they are no longer needed or only needed in times of added stress. My book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings (my Amazon link), covers in-depth how to implement much of what is mentioned in the above article: a real food Mediterranean diet, red meat, oily fish, the importance of zinc, vitamin D, antioxidants and so on, and the powerful role of nutrition in immunity, inflammation, sleep, stress, anxiety and food cravings.
The amino acids help you make those dietary changes with ease, end your cravings and stress-eating or excessive drinking, so no will power is needed and you don’t feel deprived.
Pandemic stress pushed people toward overeating, mostly looking for sugary “comfort foods”
(UPDATE 4/17/2020 for coronavirus pandemic)
Keep in mind that in times of added stress – like being in the midst of a pandemic such as the coronavirus – you may find your sugar and carbohydrate cravings have increased, and you may be over-indulging, emotional-eating, comfort-eating and/or stress-eating as a way to self-medicate in order to feel calm and good.
This paper, Nutritional recommendations for CoVID-19 quarantine, published just a few days ago, shares how continuously hearing or reading about the pandemic without a break can be stressful and may be
pushing people toward overeating, mostly looking for sugary “comfort foods”. This desire to consume a specific kind of food is defined as “food craving”, which is a multidimensional concept including emotional (intense desire to eat), behavioral (seeking food), cognitive (thoughts about food), and physiological (salivation) processes.
We can apply this knowledge and logic to any stressful situation we may find ourselves experiencing.
Self-medication with alcohol as a way to calm down
You may also find you are more drawn to alcohol as a way to calm down and relax i.e. self-medication with alcohol. According to this Forbes article, Nielsen reports that online sales of alcohol increased by 291% compared to the end of March 2019.
You may be surprised to learn that the amino acids also help with reducing alcohol cravings and the need to self-medicate with this “drug-of-choice.” If one glass of wine leads finishing to an entire bottle in one evening or if you’re drinking beer or spirits excessively, know that the words “sweets”, “sugar”, “carbs” can be substituted in the blog post below with “alcohol” and consider trials of the respective amino acids.
This blog post illustrates this perfectly: Tryptophan had the added benefit of turning me completely off alcohol when I took it to improve mood and sleep during perimenopause.
Resources if you are new to using amino acids as supplements
If you are new to using amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the symptoms of neurotransmitter imbalances, including low GABA, low serotonin and low endorphins).
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 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. You can find them all in my online store.
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 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 found any of the amino acids to help you eliminate your cravings for sweets, chocolate, ice-cream and other high-carb foods? Were you pleasantly surprised to experience this lovely benefit when you were initially looking for anxiety-relief?
Were you / are you drinking more and have you figured out which amino acids help you quit?
If you’re a practitioner, do you see similar cravings benefits with your anxious clients/patients?
Are you still struggling with comfort-eating, stress-eating of carb/sugar or drinking alcohol to “self-medicate” and feel better?
Feel free to ask your questions and share challenges and/or successes you’ve had too.
Feeling overwhelmed with information. My 21 year old daughter has suffered many years with severe fatigue, anxiety and panic attacks. We have been to so many “professionals” without help. Do you have a basic starting list to go by–simple? I am about to buy your book but I think we need someone to help walk us through/coach us that is knowledgeable like you are. Do you recommend practitioners? We have spent so much money trying ones out. Thank you…..from a very exhausted, caring mom in Colorado.
Patti
I’m sorry to hear about your daughter. Many people find my book to be comprehensive and great starting point to address the basics and get started on the amino acids and other nutritional imbalances. Right now my waiting list is long but you’re welcome to sign up here https://www.everywomanover29.com/services.html My group program will be launching in January and many find this support very helpful
Do you recommend specific supplements that have the amino acids?
DCavalier
I list the supplements I use here https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/
Trudy, I have been a caregiver for my son who is multiply disabled for 30 years; he has uncontrolled seizures & my husband has PTSD. It is a stressful household. I know I am an emotional eater, I know I eat sugar as a reward & I do find myself craving it when I am fatigued. I also seem to crave it after a very savory meal; especially one with garlic. What is THAT about?! Do you have clients on more than one amino acid?!
Tammie
Many of my clients need more than one amino acid but it’s best to trial one at a time. When I hear reward I think DPA. When I hear fatigue I think tyrosine. When I hear cravings after a savory meal I think tryptophan if it’s dinner time. I’d also look into how much protein and healthy fats the client has in that meal.
For your husband with PTSD you may find this helpful https://www.everywomanover29.com/blog/ptsd-3-tours-afghanistan-can-gaba-help-anxiety/ and this https://www.everywomanover29.com/blog/the-psychological-trauma-of-coronavirus-nutritional-support-for-doctors-nurses-and-their-loved-ones/. I’d consider all this for someone with a stressful household like you describe.
For your son with seizures I’d find a practitioner who could offer guidance on a ketogenic diet
Tammie
Just sharing this blog post where I share your question and elaborate on the feedback https://www.everywomanover29.com/blog/i-am-an-emotional-eater-and-eat-sugar-as-a-reward-and-find-myself-craving-it-when-i-am-fatigued-do-you-have-clients-on-more-than-one-amino-acid/ I hope it’s helpful for you and your family
I appreciate you for asking your questions so I can share and help others too
Thank you for this info. It has helped me deal with the tension I feel as we shelter in. I live in a hot spot for COVID 19 so it very important to know how to stay calm and avoid unhealthy eating. I’m presently eating healthy but do get sugar cravings and have heeded your advice.
.
Carol
So glad to hear this info is helping you! I’d love to hear which amino acids have helped and which sugar cravings they have prevented for you?
Stay safe!
Trudy,
Thank you so much for this information. I have a 7 yo son w/ autism/ADHD. We have put him on multiple supplements and I feel that each one is doing something (methylated multivitamin, probiotics, Omega 3s, Zn, Mg, CoQ10, liposomal melatonin). I feel like we need to do the next thing to address the hyperactivity, repetitive speech (like perserverative focus on making bread or his daily schedule), inattention and difficulty with sleep.
I’m not sure where to start with the amino acids? Are there tests we run to see where he is deficient? We did a Genova labs OAT and stool test last year which we will likely repeat soon.
Thoughts? Thank you.
Warmly,
Aarati
Aarati
I use the questionnaires and trials of each of the amino acids. You may find this helpful https://www.everywomanover29.com/blog/gaba-children-adhd-focus-issues-irritability-anxiety-tantrums/ and my book “The Antianxiety Food Solution.”
Also Nourishing Hope Summit: Nutrition for ADHD, Autism and Anxiety replay airs for 3 days, Friday May 1 to Sunday May 3! Register here https://nourishinghopesummit.com/?orid=5371&opid=17
I think I have ALL those problems. maybe not the weepiness but I will say in my head i deserve this – but I don’t lol. I take GABA when I get jittery stress but had not taken it around a food craving. I take 5htp at night before bed. but if I move some of my dose to the day, would that be better? Never taken Glutamine.
Gabriella
All the amino acids can also be used in the day to help reduce and often eliminate sugar cravings. My clients keep the night doses as is if they are helping with sleep and night time anxiety/tension/ruminations
If you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Hi Trudy. Firstly, thank you! Your blog and Facebook posts are always so fascinating and helpful! Im a Johannesburg-based first time mom to a 4 month old boy. I’ve got ptsd from the labour and horrific breastfeeding challenges (which have since been resolved), and I’m immensely sleep deprived. I’m already taking 5HTP and gaba for my symptoms. Also working with a psychologist for my Postpartum emotional challenges. However still some persistent irritability and hyperarousal , completely triggered by noises and smells. Often feel completely depleted and low energy , struggle to find motivation to go for walks or do yoga which I used to enjoy so much. I try to do breathing exercises daily to get back into parasympathetic state. What else would you recommend ?
Nisi
You are very welcome and I’m sorry to hear about the trauma. Congrats on the birth of your baby boy! I don’t actually use 5-HTP or GABA with moms who are breastfeeding as they haven’t been studied during this time. A free form amino acid blend (that does contain tryptophan) is often very helpful and is considered safe.
Other approaches to improve mood, reduce anxiety and help while nursing include diet, tapping/EFT, vagus nerve support and bright light therapy/full spectrum light. Dr. Aviva Romm writes about herbs for anxiety and specifies which are safe while nursing https://avivaromm.com/7-herbs-anxiety/
Of course it goes without saying – nutrient-dense food, allowing time to recover and a good support system is so important at this time too.
Hi Trudy!
Thank you for reshaping this valuable post. I wake up with anxiety around 3 to 4am. With an adrenaline surge. I know its coz of a blood sugar drop. I eat a snack at 6pm and postponed my dinner to 8ish. Its still persisting. Do you think taking glutamine just before bed will improve quality of sleep and not waking up with an adrenaline surge? Thank you so much
Amrutha
This is one approach but what I typically do is have my clients focus on blood sugar stability from first thing in the morning – quality animal protein and healthy fats at breakfast and lunch and dinner, and glutamine a few times in the day. And of course we also address adrenal health.
If you are new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Excellent info! I have been taking GABA and tryptophan for sleep after reading your book. I’ve noticed sugar cravings are almost entirely gone. I had attributed it to an intentional eating of more protein (which I don’t like). But I am curious if it’s isn’t at least in some way connected to the amino acids. Either way, your information is extremely helpful! Thank you.
Amanda
This is wonderful to hear about the improved sleep and reduced cravings – how much of each of the GABA and tryptophan are you finding helps you and which products?
The amino acids have a direct impact on cravings – GABA when you crave as a means to reduce stress and tryptophan for afternoon/evening cravings and a mood boost. What were you craving before using the amino acids and at what time of the day?
Increased protein and healthy fats do help to reduce sugar cravings too because they help with blood sugar stability. Protein also provides additional amino acids, zinc and iron which helps to make neurotransmitters too.
Protein aversion, especially to red meat is often driven by low zinc so we always address this deficiency too. Check out the pyroluria chapter in my book for additional information on zinc.
Thanks for your kind words about my book and work!
Hi Trudy, 5HTP was recommended to me by a practitioner to help with increasing my Serotonin levels. Although it’s meant to be an anti depressant, I experienced a significant sense of darkness in my mind, and a lot of old depression-like symptoms, including anxiety and despair, came up within a few hours of taking it (100mg) Can you think of why this might be the case? Depression is not listed in the list of possible side effects. It happened to me with St Johns Wort too. I have CFS/ME and autoimmune thyroid issues. I would really appreciate your perspective.
Cris
There are a number of possible reasons: Too much 5-HTP can cause an opposite reaction. I have clients start with 50mg and much less if they are sensitive. Also some folks do better with tryptophan when they need serotonin support. And for some neither will work if serotonin is not low. The fact that this happened with St. Johns Wort too may mean that serotonin is not low.
You say “5HTP was recommended to me by a practitioner to help with increasing my Serotonin levels.” Was this based on testing and which test/s? And which 5-HTP product did you use?
Cris, i recommend watching this brilliant interview. it seems like he explains exactly what happened to you (directly in the part about serotonin, as well as generally in the rest of the interview). https://rumble.com/v2pctrs-why-you-may-need-more-carbs-in-your-diet-interview-with-georgi-dinkov.html
Good luck and warm wishes for yiur well-being
I apologize: I made a typo in my email address. In my post about 5HTP and depression. Thank you
I fixed this
I have ME for 10 years now an think I’m stuck by the anxiety part of it but I can’t seem to buy GABA here in UK or wood it b called something else?
Thank you
Mandy
Mail order or via a GP is the only ways to get GABA in the UK. Iherb has many excellent GABA products including Source Naturals GABA Calm. Here is my link to save 5% https://www.iherb.com/?rcode=BAN2021
Thank you for this Trudy. I wonder if you are familiar with the brilliant scientists and nutritionists Ray Peat and Georgi Dinkov? They seem to have a very VERY different understanding of our need for glucose (and so, a very different understanding of what ‘sugar cravings’ actually are).
They also have a very different understanding of what is Serotonin and what it does in the body (as well as very deep research insights into many other topics).
Ray Peat has a gigantic website and forum with a lot of scientific information, and there are numerous video interviews numerous with Dinkov online. Here is a fascinating one he had with Dr. Mercola. Highly recommended
https://rumble.com/v2pctrs-why-you-may-need-more-carbs-in-your-diet-interview-with-georgi-dinkov.html
Amir
I am familiar with Ray Peat’s work and we do have very different understandings regarding serotonin and cravings. But that’s ok – it keeps us all on our toes to be asking questions. There are also many different ways to achieve results since we are all biochemically unique.
I stand by my work and the incredible benefits of serotonin support with tryptophan and 5-HTP (and the use of other amino acids as supplements). The many many success stories I share on the blog are a testament for cravings, anxiety, mood and insomnia (and much more).
Here are just a few
– Upping my tryptophan and lithium orotate have been absolutely profound for me: I’ve been depression free and anxiety free for over a year https://www.everywomanover29.com/blog/upping-my-tryptophan-and-lithium-orotate-have-been-absolutely-profound-for-me-ive-been-depression-free-and-anxiety-free-for-over-a-year/
– Drastic reduction in intrusive thoughts, anxiety and fears (and better sleep) with GABA, tryptophan, 5-HTP and the pyroluria protocol https://www.everywomanover29.com/blog/drastic-reduction-in-intrusive-thoughts-anxiety-and-fears-and-better-sleep-with-gaba-tryptophan-5-htp-and-the-pyroluria-protocol/
– Rage, anxiety, cravings & insomnia in 11-year old girl with RAD/reactive attachment disorder: chewable tryptophan turns things around https://www.everywomanover29.com/blog/rage-anxiety-cravings-insomnia-in-11-year-old-girl-with-rad-reactive-attachment-disorder-chewable-tryptophan-turns-things-around/