Zoe shares her life long story about comfort eating, her insecurities and self-doubt in her teens, the comfort-foods that allowed her to “escape” and how addressing low serotonin at 41 years of age led to her feeling a lot more peace around food. The effects of one chewable tryptophan were instant! Here is her story in her own words, some insights from me and possible next steps for Zoe to consider.
Historically I had comfort eaten and felt insecure and had lots of self-doubt. This led to trying alcohol and cocaine in my early 20s, plus I’m a vegetarian so I think I blew through all my natural serotonin by the time I tried tryptophan at 41!
I think [low] serotonin was huge for me and tryptophan helped calm my comfort eating.
My comfort eating started at secondary school, around 14, an escape from my feelings when I got home from school. I would eat mashed potatoes with loads of butter or a Sara Lee Chocolate gateau.
Thinking about it now, I realize I was craving carbohydrates and I would eat till I felt sick. I craved feeling really full and sadly was bulimic for a few years there as a teenager. I think my feelings of not feeling good enough/unloved drove me to comfort eating and not feeling understood. I would eat, be sick then do an exercise video before my parents even got home! It may also have been hormonal as I get PMS. I also have PCOS (polycystic ovarian syndrome).
Good news is I tried tryptophan last summer and the effects were instant.
I hadn’t read the instructions properly so ate a Lidtke chewable tryptophan tablet with my meal and instantly felt the effect. I stopped eating and feeling hungry instantly. I took the chewables for a couple of months then went onto Lidtke 500mg for another few months.
I do still have a tendency to snack late at night but it’s gone from totally uncontrollable 8 or 9 out of 10 to a 3 or 4 out of 10. I don’t crave food anywhere near as much as I used to and I have a lot more peace around food now.
Thank you for being the one to introduce me to them, you are a super star.
A few thoughts from me
This is a wonderful outcome and I’m thrilled for her transformation! I also appreciate Zoe giving me permission to share here so you can be inspired and have hope!
A few thoughts from me:
- PMS/dysphoria is common with low serotonin levels and research shows that tryptophan can help ease symptoms in a few cycles
- Low levels of serotonin and endorphins can lead to alcohol consumption and experimenting with drugs as a means of self-medication. This can often be replaced with sugar addiction and cravings which are also a way to self-medicate.
- Low serotonin is a factor with bulimia, although it’s typically an under-recognized factor when it comes to eating disorders.
I share where I’d start if we were working together and possible next steps below.
How did she use tryptophan and which products did she use?
Zoe initially used the Lidtke chewable (each one is 100mg) for a few months: ”I used the Lidtke chewable as I don’t need much to feel the effects of aminos!”
Then she switched to the Lidtke 500mg: “I was taking 500mg mixed with banana on an empty stomach every day for about 6 months.”
This amount of tryptophan would be considered low for most folks. 500mg is a typical starting dose often used 1-2 mid-afternoon and 1-2 in the evening.
You may see all her low serotonin symptoms and think she has a lot going on and will likely need large doses of tryptophan for serotonin support. But you never know how much tryptophan will work until you do a trial.
Low endorphins and DPA for eliminating comfort eating
Zoe actually posted much of the above in response to a question I posted on Facebook about eliminating comfort eating and the amino acid called DPA (d-phenylalanine). DPA typically helps the kind of eating where you feel “I deserve this or this is my reward or this is my treat.” Until you address low endorphins with DPA, you may also feel eating these foods are numbing – as in numbing or blocking emotional pain.
She shared “Yes I’ve tried DPLA and it had a very nice effect.” But as you’ve read above, low serotonin was a bigger issue for Zoe and it was the tryptophan that really helped calm her comfort eating.
DLPA or DPA?
I reminded her that DPLA (dl-phenylalanine) is quite different from DPA (d-phenylalanine). DLPA works on boosting low catecholamines (improving low motivation, poor focus and fatigue and stay-in-bed kind of depression) and to a small extent also low endorphins. DPA works purely on boosting low endorphins.
But Zoe did see benefits from DLPA:
DPLA made me feel very content with my life. I felt very happy where I was all of a sudden, instead of feeling the need to chase something better all the time. I’ve never had just straight DPA, I’ve found it hard to find.
It’s not uncommon to see low serotonin and low endorphins in situations like this.
Tryptophan is no longer helping: my feedback and other ideas
Zoe did also share this about the 500mg tryptophan no longer helping like it used to:
The tryptophan doesn’t seem to have the same effect on me anymore sadly but that maybe because I’m ‘topped up’ but I did wonder if I had ruined the quality of my tryptophan by storing it on top of my microwave (so they were heating up).
I’ll try the [Lidtke] Tryptophan Complete this time and hope they work as I do still get a bit of PMS which seemed to go away for a while.
I did hear about mixing it with inositol being a possible solution too?
Here is my feedback on some of this, where I’d start if we were working together and possible next steps:
- My favorite DPA product is also made by Lidtke and it’s called Endorphigen. It may help with the last remaining snacking
- However, timing wise late-night snacks for carbs tends to be low serotonin. I would try again with Lidtke 500mg (the microwave heat may have been an issue), considering a trial of 1000mg, trialing the Lidtke Tryptophan Complete (as she may be missing the cofactors to make serotonin) and even consider going back to the chewable Lidtke tryptophan which worked so well initially.
- I would also look at other factors that may be lowering serotonin levels: has gluten snuck back in or is there any accidental exposure? Has she started consuming collagen and/or gelatin which can lower serotonin in susceptible folks?
- I would consider trialing inositol if there is an obsessive tendency to the snacking. It does help with PCOS too.
- She had said “I thought GABA would be amazing for me but it wasn’t.” Since GABA helps with PCOS and PMS, I would revisit GABA trials using different forms, higher doses and making sure trials are sublingual. Progesterone or herbs that support progesterone is another option.
- I agree with Zoe’s comments about being a vegetarian. Low levels of neurotransmitters are common and we cover the benefits of grass-fed red meat for women in my interview with Dr. Felice Jacka on the first Anxiety Summit. I’d encourage adding some quality animal protein if she’s open to it.
- For vegetarians, we often also add a free form amino acid blend with tryptophan, especially if adding animal protein is a no-no.
- I would also consider pyroluria (the social anxiety condition) too as PMS is common, pyrolurics are often vegetarians, and the pyroluria protocol provides necessary cofactors for making serotonin. Zinc is often low in vegetarians too.
- I would also assess for low iron and low B12 (also often low in vegetarians) and needed for serotonin production; and look into the BCP (birth control pill) or other meds that may be lowering serotonin.
- I would have her doctor check thyroid health as low thyroid can reduce the effectiveness of the amino acids
As with everyone, a full functional workup looking at diet, nutritional deficiencies, digestion, all hormones, toxins and infections (and so on) is key to address all possible root causes.
Have you found that tryptophan calmed your comfort eating, reduced your self-doubt and late night carb snacking and led to feelings of peace around food? Did it also reduce PMS and other low serotonin symptoms?
If you’re a practitioner working with women who comfort-eat and have typical low serotonin symptoms, have you found tryptophan to help?
Feel free to post your questions and feedback in the comments below.
Re: the timely collagen/serotonin comment: What can be used to rebuild thinning joint padding and connective tissue while at the same time rebuilding skin, hair, nails? With a MTHFR double mutation (and others) in play, the neurotransmitters are out of balance or missing connections and have had very severe effects. (The newly added highly touted EnLyte multifactor folate supplement may or may not be working. Will take some time to tell.)
Meanwhile, the Vital brand of grassfed collagen has outstanding recommendations and is cheaply available at Costco. Thought your readers might want to know about both products.
Any thoughts on vetting this collagen while also starting Lidtke tryptophan for the serotonin glitch? Love your dedicated work. Thanks!
Beca
I would only recommend a quality grass-fed collagen product but any collagen has the potential to lower serotonin in susceptible folks (more on the blog here https://www.everywomanover29.com/blog/collagen-gelatin-lower-serotonin-increase-anxiety-depression/) so additional tryptophan may be needed.
Other connective tissue support includes an anti-inflammatory diet and nutrients. Herbs could be incorporated too – horsetail, yarrow and nettles. And of course addressing pyroluria if applicable – connective tissue issues are common and many with pyroluria have the MTHFR polymorphism.
Do you also open the capsule of tryptophan capsule like you do with GABA?
Martine
In this instance Zoe used a chewable and then opened a 500mg capsule and mixed it with banana. Many folks find this to be more effective but doing a trial is the best way to know
Have you written up your story somewhere for us to read? I would love to hear it.
Roslyn
If you’re referring to my personal journey with anxiety and nutrition, the amino acids, toxin removal etc, most of it in my book “The Antianxiety Food Solution” (https://www.everywomanover29.com/store/aafsbook.html). There is additional information on the blog – like my vagus nerve issues and GABA, GABA and rectal spasms, oxalate issues, collagen-serotonin issues etc i.e. stuff that happened or I discovered after my book was published.
I would like to know your thoughts about possible causes of low serotonin production. As a teen and into my 30s I was bulimic. I now wonder if it was due to a high level of mercury due to the many amalgams that were placed in my mouth as a child
I use tryptophan at night for sleep but since I also have the carb cravings in the evening am wondering if more supplementation is warranted
Debbi
I share some causes of low serotonin in this blog – Imposter syndrome and low serotonin: is tryptophan the solution? https://www.everywomanover29.com/blog/imposter-syndrome-and-low-serotonin-is-tryptophan-the-solution/ As you’ll see heavy metals is on the list.
It’s possible you may benefit from more tryptophan. You will only know by trialing. As you can see from the blog and my next steps for Zoe there are many considerations and options to try to further reduce her carb cravings in the evenings so keep all this in mind.
I am excited to try this!
Angela
Super – please keep us posted on how you do. 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/store/aafsbook.html
Thank you for this information!
What “free form amino acid blend” do you recommend?
What amino acids would be necessary for this type of supplement?
Thank you so much.
Blessings,
KD
KD
I list some free form amino acid products here https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/
I have a double A1298C SNP and have found that Biotrust Collagen does not make me anxious like other collagens. It has added Tryptophan which many collagens do not have. Thank you for your awesome research and work, Trudy. I thought I couldn’t take collagen until I read tryptophan may help and it did!
Judya
Thanks for sharing and good to get this feedback. And great for you. I’m guessing it’s the Biotrust Ageless Multi-collagen product. I like that it’s grass-fed but just be aware that it is processed in a facility that processes wheat and other allergens. I also prefer my clients to use their own tryptophan dosing as it can vary by individual.
Brilliant, thanks for all this information Trudy 🙂
Zoe
You are most welcome! Keep us posted and thanks again for allowing me to share your story!
Reading about quantities working differently for different people has me wondering how to work out if there are no effects because it’s the wrong amino acid or the wrong amount ? I’ve been giving 250mg tryptophan a night to my very mentally-busy 8 year old to help her fall asleep but seen no results. Maybe she needs more? I’m in South Africa so using a product made by the Compounding Pharmacy in JHB. Also, my son is addicted to sugar/sweets. We seldom have them in the house but when there are he hunts them down and steals them and will eat sugar right out the sugar bowl which is also now hidden! I’ve had him on 500mg GABA for about a month and a half as he’s very busy, impulsive, swift to anger but I’m now wondering if Tryptophan won’t be a better fit?
Kerry
You are correct – each person has their own unique needs when it comes to quantity and which specific amino acid. When I hear “very busy, impulsive, swift to anger”and sugar cravings (especially afternoon/evening) I consider a trial of tryptophan.
We also always address other dietary factors too. 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/store/aafsbook.html
I am curious to learn more about the amino acids offered by The Compounding Pharmacy – do they require a doctor’s prescription?
Thanks I’ll take a look at your book. My children have limited amounts of processed sugar, dairy and gluten and it definitely makes a difference if my son has processed sugar in his diet.
I’ll switch him to Tryptophan. What’s a good starting dose?
Yes a prescription is needed for the Compounding Pharmacy. My sister is a functional doctor and will prescribe for me if she agrees with what I want to try. Although the Tryptophan was originally prescribed for me by my sister’s colleague when treating my adrenal issues.
As an aside it’s interesting that GABA even in small doses causes my daughter and I to become very irritable. Have you written anything about this?
Thanks so much for all the useful information you share and the care you take in your responses.
Is 2000 of Lidtke Tryptophan too much at bedtime? My teenager is taking that amount and seems to be doing well with it at that level.
Kathy
I have many clients use 2000mg of tryptophan at bedtime and they continue if it’s helping with low serotonin symptoms.
We also always address other dietary factors too. 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/store/aafsbook.html
Hi,
I have a question about GABA. I suffer from depression and mild anxiety. I am trying to get off medications. GABA was suggested to me by one doctor. I had a different doctor tell me it would do nothing for me . The reason is because GABA does not get through the blood
Brain barrier. I am confused, hoping you can clarify this.
Thank-you
Cathy
Cathy
Here is some reading for you
GABA: Blood brain barrier controversy, concerns, best forms and how to do a trial for eliminating anxiety https://www.everywomanover29.com/blog/gaba-blood-brain-barrier-trial-anxiety/
Dr. Datis Kharrazian’s GABA Challenge for a leaky blood brain barrier is a theory and we still have much to learn https://www.everywomanover29.com/blog/dr-datis-kharrazians-gaba-challenge-for-a-leaky-blood-brain-barrier-is-a-theory-and-we-still-have-much-to-learn/
Here are some examples of GABA easing anxiety
– PharmaGABA eases physical anxiety in a young man who has recently given up Adderall, alcohol and nicotine https://www.everywomanover29.com/blog/pharmagaba-eases-physical-anxiety-in-a-young-man-who-has-recently-given-up-adderall-alcohol-and-nicotine/
– Since starting GABA my child sleeps for the first time in years and really notices a difference in his carb cravings https://www.everywomanover29.com/blog/since-starting-gaba-my-child-sleeps-for-the-first-time-in-years-and-really-notices-a-difference-in-his-carb-cravings/
– GABA is the answer after 40 years of a lump-in-the-throat sensation, nervousness and muscle tension at work https://www.everywomanover29.com/blog/gaba-is-the-answer-after-40-years-of-a-lump-in-the-throat-sensation-nervousness-and-muscle-tension-at-work/
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/store/aafsbook.html
Hi Trudy, I’ve also read glutamine helps with cravings. Can you explain why that might help, how you would use it and what brand you prefer? Many thanks 🙂 Zoe
Hello Trudy,
I have found so much helpful information on your website, thank you. For a couple of weeks, I have been taking 2000mg L-tryptophan around half an hour before I go to bed together with 500mg Lemon Balm as well Schisandra, Valerian and Hops extracts. I still wake up 2-3 times at night. I have tried lower amounts of tryptophan, no effect. I have tried adding 250mg L-theanine and I’m sure it kept me up even more.
Having done various amino acid questionnaires, I have determined that I am low in serotonin and dopamine/endorphins. Aside from insomnia, I have depression and fatigue. I’ve been taking 1200-1600mg SAM-e and 1000mg DLPA on an empty stomach before breakfast (with a B-complex). I can’t say that I feel all that different after a month.
Could the doses I’m taking be too low? I worry about taking higher doses in case they cause the Serotonin Syndrome.
Should I take another dose of L-tryptophan during the day as well as at bedtime? I wasn’t sure if it should be taken on an empty stomach like other amino acids or with food to be more effective.
Thank you,
Kate
Hi Ms. Scott,
I have a question regarding use of Tryptophan and/or 5-HTP….I used Tryptophan in my early 20’s to good results for chronic depression. Since my late 20’s I have contracted Herpes II and find that any amount of either of these supplements stimulates a viral resurgence. I use Lysine for outbreaks and wonder if there is a ratio of Lysine to Tryptophan I could use to avoid the outbreaks.
I have gone off an SSRI finally last summer after about 2 decades of use, and my symptoms for which I want to use the aminos are lingering depression, insomnia, negative thought loops at bedtime and especially in the pre-dawn hours, sudden mood shifts. I use GABA for sleep as well as Melatonin and have recently started using a Cortisol Manager supplement per my Naturopathic physician. He didn’t have any useful info about the Herpes/Tryptophan connection, but it’s been my experience each time I’ve tried it for many years.
Many thanks for any input!
MM