I get many questions about using both tryptophan and GABA supplements together for easing anxiety and today I’m sharing some of these questions and my answers. This will also give you the opportunity to ask questions you may have related to using both these amino acids together. You’ll also read about some reasons for the confusion about when to use GABA vs tryptophan, some success stories and some research.
Let’s start with this question since it’s one that I get asked many many times:
Should one use GABA and tryptophan together for helping with anxiety symptoms?
I have many clients who need and use both but it’s because they have low GABA and also have low serotonin, both driving different types of anxiety symptoms. It’s important to recognize that each amino acid supplement addresses a very different set of symptoms.
With low GABA levels they will have physical anxiety, tension, stiff and tense muscles and often self-medicate with alcohol in order to relax. Sleep may also be a problem with lying awake feeling tense. Because they also have low serotonin they will have the worry-in-the head type of anxiety, ruminations, and obsessions. They may also have panic attacks, negativity, anger, irritability, PMS, TMJ, lack of confidence and insomnia. (Here is a list of all the low serotonin and low GABA symptoms).
You should only use GABA and tryptophan together if you have both low GABA and low serotonin symptoms. This will address these particular root causes.
My anxiety has improved significantly with GABA, should I also try tryptophan/5-HTP?
This is another common question I get about using tryptophan and GABA supplements together (paraphrased from one of the blog comments so I could share my feedback here):
I’m using GABA and my anxiety has improved significantly, however, the anxiety I feel in my body immediately upon waking is still bothersome. What would you recommend for the anxiety in my body on waking (that improves when I get out of bed, start moving around and as the day progresses)?
Could I try 5-HTP/tryptophan in addition to GABA?
We always want to capitalize on what is already working. GABA has improved her anxiety significantly, so I’d want to have her figure out how much it’s improved (for example from say 10/10 with 10 being worse to 5/10 with the GABA). Then we’d bump up the GABA to see if additional gains are seen. This could mean a higher dose at night and could also mean a small dose in the morning on waking. And then figure out the improvement and adjust up again if needed.
There is no reason why she shouldn’t try either tryptophan or 5-HTP too but only if she also has other low serotonin symptoms other than morning anxiety. And also, only once she has established the ideal dose for the GABA. She mentions “the anxiety in my body” so I suspect it’s the low GABA physical-tension type of anxiety. We often see low GABA and low serotonin go hand in hand so it’s very likely she’ll also benefit from serotonin support too.
Some reasons for the confusion about when to use GABA vs tryptophan
One reason for this confusion is that there are many combination products on the market that contain both GABA and tryptophan (and other nutrients). The company is trying to make a one-size-fits-all product in the hope it will help many folks. The problem is that it’s not individualized to your unique needs – which may be low GABA or low serotonin or both. Even if it is low GABA and low serotonin that you suffer from, a combination product may not work if, for example, you need a very small amount of GABA and need a much higher dose of tryptophan.
Another reason is that many well-meaning practitioners do not help their client/patients make the distinction between low serotonin and low GABA symptoms. This happens because they often don’t understand this either.
Another reason is that many folks jump in and start using these amino acids without really understanding how and why they work, how to use them and what to look out for. It’s why I highly recommend that everyone planning to use them reads my book first, The Antianxiety Food Solution.
GABA and tryptophan have helped immensely with ruminating thoughts and PTSD – can I stay on them indefinitely?
KJ posted these great results and her question on the blog:
Hi Trudy, I love your blogs and I’ve read your book, The Anti-Anxiety Food Solution – excellent! I have been taking GABA and tryptophan for about 6 months and they have helped me immensely with ruminating thoughts and PTSD. Sometimes I try to go off GABA and Tryptophan for a day or two, but the ruminating thoughts come back, so my question is, can I stay on GABA and Tryptophan indefinitely? I am 59, have no health problems and take no prescription medications.
It’s super to hear GABA and tryptophan have helped with her ruminating thoughts and symptoms of PTSD. I shared that there is no research on long-term use and we should always keep looking for the reasons serotonin and GABA are low and try to address these. Since she has my book I assume she has also implemented all the diet recommendations (no gluten, no caffeine, no sugar, eating for blood sugar control etc), addressed her gut health (candida, parasites, digestive enzymes etc) and looked at low zinc and low vitamin B6 too. There are many other factors to consider – I list 60+ nutritional and biochemical causes of anxiety here.
Jessica says GABA and tryptophan have been life-changing
Here is some feedback from Jessica about how GABA and tryptophan has been life-changing for her – and in only a matter of weeks:
I started taking Gaba and tryptophan about 3 weeks ago after reading about the benefits on this page. It’s been life changing!
I take 1000mg tryptophan at night and 100mg GABA in the morning. Ruminations and obsessive thoughts are almost non-existent now. I have less tension in the jaw and neck. I feel like I’m able to deal with everyday stressors that were overwhelming me prior to starting these supplements.
She started with the tryptophan and added the GABA after about a week.
Jessica clearly had both low serotonin and low GABA symptoms. The ruminations, obsessive thoughts and overwhelm were likely related to low serotonin. The jaw and neck tension are classic low GABA but serotonin support also helps with TMJ too.
Paula would not be able to sleep without GABA and tryptophan
Paula shared this feedback on the blog post where I write about GABA, Heartmath and EFT easing Micki’s mold-induced anxiety and panic attacks:
This was an interesting article because I use both GABA and Tryptophan and would not be able to sleep if I did not use them. I have also had chronic mold exposure. It never occurred to me that the reason I have to take these things in order to sleep is due to the mold in my system.
Toxic mold can impact neurotransmitter production and GABA and tryptophan can provide some relief while the mold is being addressed.
Some research where tryptophan and GABA have been used with success
Here is some research where tryptophan and GABA (and similar amino acids) have been used with success:
This study shares the case of a 13-year-old boy with an essential tremor that caused severe functional impairment. He responded to a Mediterranean diet and supplementation with GABA and tryptophan and was able to resume his plans to pursue a musical career as a guitar player.
The combination of theanine (an amino acid which also supports GABA levels) and 5-HTP (another precursor to serotonin) led to “significant decreases in parent reports of the children’s behaviour problems.”
Resources if you are new to using GABA and tryptophan as supplements
If you are new to using the amino acid tyrosine as a supplement, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.
As I mentioned above, 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 so you are knowledgeable.
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 GABA and tryptophan products that I use with my individual clients and those in my group programs.
As with all individual amino acids we use GABA and tryptophan for quick relief of symptoms. And we also always focus on the foundations like diet, the gut, adrenals and stress levels.
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.
Do you have questions about using GABA and tryptophan together?
Have you used the combination of GABA and tryptophan with success? How did they help you and what was your timing and dosing?
Feel free to post your other related questions here too.
I have two teenagers ages 14 and 16 who suffer from anxiety and depression. My daughter has more difficulty with depression and my son with ruminating thoughts . My father had similar issues. We have tried supplements, and medications that help a little. I want to try giving them GABA and tryptophan, but to make sure that they in fact meet the criteria you describe. Is there a lab. test that measures GABA and serotonin levels? Also, how can I figure out the dose and times to give them?
Maria
The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of the respective amino acid and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms again https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
Dosing is unique to each person’s needs and timing differs for each amino acid – tryptophan is best mid-afternoon and evening and GABA throughout the day and evening if needed 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/blog/the-antianxiety-food-solution-by-trudy-scott/
It’s a comprehensive approach – amino acids AND diet. You mention supplements and medications but what are their diets like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?
I don’t use the urinary neurotransmitter test as it’s not considered an accurate assessment.
You may find this blog helpful – Tryptophan for my teenager: she laughs and smiles, her OCD and anxiety has lessened, and she is more goal oriented and focused on school https://www.everywomanover29.com/blog/tryptophan-for-my-teenager-she-laughs-and-smiles-her-ocd-and-anxiety-has-lessened-and-she-is-more-goal-oriented-and-focused-on-school/
Hi Trudy. I have been using GABA as needed for intense panic attacks that come on suddenly. It does help- almost always.. but before I get the normalizing effect, the GABA gives me an overwhelming urge to cry. Have you experienced this? Also what can I do about low GABA? Nothing seems to improve it, especially 2 weeks before my cycle.. my attacks feel like there’s rogue electrical activity in my brain, I’ve even had brain zaps before even though I’m not on medication. Thank you.
Paige
Wonderful to hear GABA helps you with intense panic attacks. I would suspect too much GABA is being used and have my client use less. I have clients start with 125mg. May I ask how much GABA you use and which product? Are you using it sublingually? I’m also curious about the timing – how long after taking it does the urge to cry happen and how long does this feeling last before the GABA helps with the panic attacks?
We also look into high cortisol with high anxiety/panic attacks/electrical feeling. More on that here https://www.everywomanover29.com/blog/seriphos-original-formula-anxiety-insomnia-cortisol/
With hormonal issues, supporting serotonin also helps many women I work with. More here https://www.everywomanover29.com/blog/tryptophan-for-pms-premenstrual-dysphoria-mood-swings-tension-irritability/
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/
It’s a comprehensive approach – amino acids AND diet.
Hi Trudy
I’m reading your latest email and would like to know your best guess as to why, for me, I sometimes wake with a headache in the morning along with some anxiety. I did try a little GABA but the headache puzzled me. Thanks
I have taken Gaba and L-theanine for anxiety for the last few years on and off as recommended by a doctor, it really does help although I still have sleeping problems. I also have a lot of symptoms on your low serotonin list so if I add tryptophan to see if it helps with sleep should I take it with the Gaba or separately?
Diane
Glad to hear GABA and theanine is helping with the anxiety. I can’t offer you specific advice via the blog but can share that I have many clients with low serotonin and low GABA symptoms take GABA, theanine and tryptophan at bedtime for sleep. Per the blog we always want to capitalize on what is already working so when GABA/theanine is helping with anxiety and offers some help with sleep we may increase that before adding tryptophan.
I purchased the L-trytophan as you recommended. It made my insomnia and anxiety worse. I also added the GABA calm mind but did not help.
CMQ
Symptoms can be worse when using an amino acids when too much is used or when it’s not needed i.e. the root cause is not low serotonin or low GABA.
I then look to see if my client does actually have low serotonin or low GABA symptoms and what product they used (quality is important) and what dose they used. I have many pixie dust clients who find very very small doses work.
It can be challenging when someone is already taking medications (or used them in the recent past) and they can actually cause anxiety and insomnia too.
I know you recommend not using tryptophan or 5HTP when taking an SSRI without working with a professional. Would you have the same precaution for an SNRI or is it safe to use them with this class of drugs?
Krista
I always recommend discussing with the prescribing doctor and working with a health professional when on SSRIs, SRNIs and other psychiatric medications.
For other blog readers, Serotonin-Norepinephrine Reuptake inhibitors (SNRIs) include desvenlafaxine (Pristiq), duloxetine (Cymbalta) and venlafaxine (Effexor). They block the reabsorption (reuptake) of the neurotransmitters serotonin and norepinephrine in the brain so there is a potential for serotonin syndrome.
My 9 year old grand daughter has been diagnosed with OCD with intrusive thoughts. Can she take amino acids, which one would be best and what dose? TIA
Marilyn
I have had great success using amino acids with children and recommend finding a practitioner to help guide you. The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of the respective amino acid and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms again https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
Dosing is unique to each person’s needs and timing differs for each amino acid – tryptophan is best mid-afternoon and evening and GABA throughout the day and evening if needed too. With children I start at 1/4 or 1/2 the adult dose.
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/
It’s a comprehensive approach – amino acids AND diet. What is her diets like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?
With OCD it’s more often that serotonin support is the first place to start, plus gluten removal and ruling out strep/PANDAS/PANS.
Here are some blog posts
– My Kid is Not Crazy and PANS/PANDAS awareness day 2017 https://www.everywomanover29.com/blog/kid-not-crazy-panspandas-awareness-day-2017/
– Integrative Medicine Approach to Pediatric Obsessive-Compulsive Disorder and Anxiety https://www.everywomanover29.com/blog/integrative-medicine-approach-pediatric-ocd-anxiety/
Feel free to search the blog as I’ve written much about these approaches.
Would Gaba or tryptophan help with jaw clenching, not grinding, which I assume is an anxiety thing even when I’m unaware of any anxiety? Since I already use Gaba on and off for anxiety or if I can’t sleep only taking 200 mg how would I go about testing it to see if it would help for clenching, how high is it safe to go, what increments and how much time between doses?
Diane
Jaw clenching/TMJ can be related to low serotonin as I mention above (here is that blog post again https://www.everywomanover29.com/blog/tryptophan-ends-tmj-pain-headaches-and-worry-and-improves-mood-and-sleep-a-success-story/) and low GABA.
In the same way I do a trial for anxiety/insomnia I do a trial for the jaw clenching ie. rate the severity on a scale of 1-10 with 10 being worst, do a trial of tryptophan or GABA (separately) and rate the symptoms again right afterwards (in the next 2 to 30 minutes).
Dosing is unique to each person’s needs and timing differs for each amino acid – tryptophan is best mid-afternoon and evening and GABA throughout the day and evening if needed too. Increments also depend on each person but a week to 2 weeks is what I typically use.
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/ It’s a comprehensive approach – amino acids AND diet.
Thanks Trudy but I am confused as to the increment part. If I find myself clenching my jaw and take let’s say 100 mg of Gaba with no results within the 2-30 min I wondered if I should try more right away or wait awhile, and do I raise the amount in smaller amounts or another 100, not sure what you are meaning with the 1-2 weeks.
Diane
It depends on the person. If no results in the trial we raise the amount right away. If they see a few notches better, we wait a few weeks to go up
Any thoughts for those of us who benefit from gaba and tryptophan but quickly developed lip and mouth sores. I tried multiple washouts followed by dose reductions with recurring sores. Appreciate your thoughts regarding alternatives. I slo have your book and consider it the “bible “ for managing anxiety,
Betty
This is very unusual and not something I typically hear – especially with 2 very different amino acids – so I’d dig deeper.
I’d want to know what products are being used and are they being used sublingually (please share as I’m very curious to learn more).
I typically prefer sublingual use because it’s more effective but in this instance if they are providing benefits I’d discuss using them swallowed or switching to other products and trying those sublingually. However if the products are irritating the lips and mouth I’d be concerned that swallowing them may irritate the digestive system. I’d also look for known allergens in the products (gluten, corn, rice flour, nuts, soy, dairy etc) and or irritants (maybe magnesium stearate or something else unique to that person).
Thanks for your kind words about my book 🙂
How does one start when you are already on a SSRI & a SNRI, plus a triptan for acute migraines, but still have symptoms of chronic muscle tension even when sleeping, anxiety & sleeping issues? I am concerned about the serotonin syndrome but also about not doing anything more. The doctors I see do not want to discuss adding GABA, tryptophan or 5-HTP, don’t believe it to be helpful, just to trial other meds.
Ella
I don’t use tryptophan or 5-HTP with clients who are on more than one medication that impacts serotonin. GABA is no problem but they still let the doctor know.
And we work on everything else 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/ It’s a comprehensive approach – amino acids AND diet. What is your diet like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?
I love and appreciate your work so much! I have used a GABA creme for several years for those nights when I awaken with “monkey mind”. Within minutes the brake has engaged on the monkey mind and I am asleep. I also use it for anxiety when I am a passenger in a car in heavy traffic. Do you ever recommend the creme or do you think the sublingual is better?
Donna
Great to hear the GABA creme works for monkey mind and sleep and anxiety when in traffic. Whatever the form, it’s it’s working I have clients continue.
I have to admit I am intrigued as I have yet to have anyone use a GABA creme. I’d like to learn more so I can do more research on how quickly it’s absorbed and utilized in the body when used in this form. I’d love to hear what product you use (the brand) and how much helps? Where do you apply the cream and do you rotate where you apply it? How quickly do you notice the effects? Why did your practitioner recommend the creme and/or why did you chose the creme? Did you not have success with GABA swallowed or used sublingually?
Thanks too for the kind words 🙂
Hi Trudy,
I saw in one of your emails that you are able to answer questions more on the blog then in emails. I had sent a few emails with this question, but I thought it may be better to ask here. I took GABA a while ago, but didn’t really see any benefits and stopped taking it (this was a few years ago). I don’t know if it was the brand I was taking (although I tried a few different ones based on suggestions in your articles) or if I wasn’t taking the right amount. I was really hoping to join your NextSteps Gaba program to get some guidance with this if you will be offering it again. However, in the meantime I’d love to try Gaba again because I notice how much physical tension I hold in my body especially while I sleep at night and I think this is affecting my ability to feel rested when I wake up. Do you have any suggestions about where to start with trying GABA again? Im hesitant because it didn’t seem to help before, but also know i’d really like to do something about addressing this physical tension and I believe GABA helps with that. Do you know when you may offer the NextSteps GABA program again? I”d love any suggestions you have for where I can start in the meantime. Also is it safe to take GABA when taking an SSRI. I take 10 mg of Lexapro i the morning. Would it be safe to take GABA in the afternoon or in the evening without interactions? I really didn’t want to start the SSRI, but the anxiety was really starting to affect my everyday ability to function, so I decided to try it. Thank you!
My Dr wanted me to go on Lexapro and sice I knew that I have low seratonin I decided to take 500 mg of tryphotan every day consistently and it has helped tremendously with anxiety
Trudy could you give any information on why 5-HTP (100mg) would cause a racing heartbeat/skipped beats?
Susan
5-HTP can raise cortisol and cause a wired-tired feeling https://www.everywomanover29.com/blog/5-htp-can-raise-salivary-cortisol-does-this-cause-a-wired-tired-feeling/. 100mg may also be too much for some folks.
Trudy can you give me the starting dosage for GABA and tryptophan?
Joyde
I start clients with 125mg GABA and 500mg tryptophan unless they are pixie dust clients – then we start much much lower. We also use less for kids and adults over 70.
Since 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/ It’s a comprehensive approach – amino acids AND diet.
Hi Trudy,
First of all, thank you so much for sharing all your knowledge. Your book and blog have both been a tremendous help.
I have followed your protocol for 6 months now (eliminated gluten, dairy, caffeine, cleaned up my diet etc.) and have started with amino acids. I scored very high on both low GABA, serotonin and endorphins. However, I feel as though I need such large doses compared to what seems like “normal” based on information you have shared on your blog.
As of today I take 1000mg tryptophan x2 daily (Lidtke) and 500mg gaba x4 daily (source naturals when I’m “on the go” and Now Gaba Pure Powder at home). I still have some rumination and tense muscles, jaw pain and stress symptoms. However, I’m not sure if I can increase anymore based on recommended daily dose. Hoping for some advice on this.
Thanks!
Martine
We all have unique needs and some folks do need more. hat said, using sublingual doses often mean less is needed.
I have clients increase for a long as higher doses lead to improvements. If not we start to look elsewhere for other root causes.
Hi Trudy,
I was wondering if you could please offer me some advice. I find myself ‘on edge’ most of the time and really quite tense in my body. What would you recommend for this? I do have some Gaba but a natural doctor told me that if Gaba works then it is indicative of a leaky blood brain barrier since the gaba molecule is supposedly too big to cross the barrier. He recommended taurine instead. Also, have you had any success with treating clients with ‘anhedonia’? I thought that tyrosine would help me with this but it just seems to make me more on edge and anxious. Thanks 🙂
Jake
Body tension with anxiety can be a sign of low GABA. 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/
Tyrosine can often make anxious folks more anxious. We may address the anxiety with GABA and or tryptophan and then reconsider a tyrosine trial.
For anhedonia looking at low endorphin symptoms – emotional and physical pain, weepiness, needing comfort foods – and a trial of DPA is something I consider with clients.
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,
I greatly appreciate and respect the work you do. I heard you speak about Pyroluria – which lead me to this site. I’ve scored 30 out of the 42 questions. I’ve ordered the test – it’s hard not to supplement with B, Zinc, Primrose Oil because I actually do know that I do better with them as well as a heft dose of amino acids. However, I will wait until after the test to start supplements again.
Anyway, because I do well on regular amino acids, your writings on them greatly intrigued me. I have so many of the symptoms for Tryptophan, GABA, Choline, Dopamine that I would like to incorporate some of that supplementation as well. However, I ran across an extensive writing on several studies which show that tryptophan is very problematic as a supplement. According to the studies mentioned in the below link, supplementing with Tryptophan can cause a lot of harm, and that it raises Cortisol levels as well. Can you comment on this?
Again, many thanks for all you do, I am grateful for your knowledge and generous help.
Margaret
https://www.rolf-hefti.com/tryptophan-side-effects.html
Margaret
You’re most welcome and do let us know how you do after pyroluria testing (but keep in mind false negatives are common)
My apologies for not responding about the rolf-hefti article. Someone shared this article with me awhile back and I have yet to go through it in detail. When you posted your question I looked at it again and for some reason forgot to come back and comment. Someone else asked about it on this same post hence my response now.
I’m not familiar with the work of the writer and plan to reach out to him. I don’t know if he’s in clinical practice and actually uses tryptophan with clients.
I skimmed it and the acute side-effects are due to very high doses. I am familiar with the EMS concerns which is why I only ever recommend Lidtke brand because of it’s superior quality.
Re the liver concerns it is a precaution to not use any of the aminos if you have liver issues but I’ll have to look at each paper he refers to be able to offer further commentary. It seems high doses are a factor here too. I wonder if quality is a factor too?
Re the kynurenine pathway issues, having sufficient B3 and B6 and curcumin helps with this, hence Lidtke’s Tryptophan Complete product http://www.everywomanover29.com/blog/tryptophan-500mg-or-tryptophan-complete-lidtke/. I actually interviewed Dr Bongiorno on a prior June Anxiety Summit (www.theanxietysummit.com) on serotonin/tryptophan. He uses it all the time with patients and has no concerns with this aspect.
It’s on my project list to dissect and report back since I like to be cautious. I’ll also reach out to colleagues to get their input.
In the meantime I’d say I’m more curious than concerned. But acknowledge that not everything is suitable for everyone.
Hi Trudy,
I saw in one of your emails that you are able to answer questions more on the blog then in emails. I had sent a few emails with this question, but I thought it may be better to ask here. I took GABA a while ago, but didn’t really see any benefits and stopped taking it (this was a few years ago). I don’t know if it was the brand I was taking (although I tried a few different ones based on suggestions in your articles) or if I wasn’t taking the right amount. I was really hoping to join your NextSteps Gaba program to get some guidance with this if you will be offering it again. However, in the meantime I’d love to try Gaba again because I notice how much physical tension I hold in my body especially while I sleep at night and I think this is affecting my ability to feel rested when I wake up. Do you have any suggestions about where to start with trying GABA again? Im hesitant because it didn’t seem to help before, but also know i’d really like to do something about addressing this physical tension and I believe GABA helps with that. Do you know when you may offer the NextSteps GABA program again? I”d love any suggestions you have for where I can start in the meantime. Also is it safe to take GABA when taking an SSRI. I take 10 mg of Lexapro i the morning. Would it be safe to take GABA in the afternoon or in the evening without interactions? I really didn’t want to start the SSRI, but the anxiety was really starting to affect my everyday ability to function, so I decided to try it. Thank you!
Jill
The best way to determine if someone may have low GABA is to look at the low GABA symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of GABA and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
I always start with the questionnaire/symptoms and a trial of GABA if there are low GABA symptoms i.e. physical anxiety. Opening the capsule capsule or using it sublingually is most effective. It’s possible you swallowed GABA in the past.
GABA is safe to use with an SSRI.
We hope to open up the GABA Quickstart soon!
Trudy, what resonated with me most in your questionnaire was low serotonin and endorphins. A couple of weeks ago I started on Lidtke L-Tryptophan, then added in L-Tryptophan Complete, along with EndorphiGen. I now do one capsule of each, at the same time, in the afternoon and at bedtime. I open the capsules and hold the contents under my tongue for maybe 3-5 minutes, mixing it with saliva in my mouth while under my tongue before swallowing, but should I be holding it in my mouth longer?
I’m trying to address lifelong migraines, and longstanding insomnia and sleep deprivation where I’m awake for several hours in the middle of the night starting at around 3 or 4am and have difficulty getting back to sleep, as well as trauma recovery due to narcissistic abuse in the workplace and in my personal life, causing less emotional resilience, increased worry, and feelings of uncertainty and overwhelm. (For anyone out there who has suffered this type of abuse, check out Kim Saeed’s work, and find a validating therapist with expertise with this particular kind of abuse.)
I’m not noticing much difference yet with regard to sleep, and perhaps a small improvement with my emotional state — but I know dosing is individual and I need to give it time. Should I increase my dose to more than 1 of each twice a day?
I’m soon going to add in the Douglas Labs 3mg melatonin prolonged release — should be arriving today. Perhaps I should add that in for a time and see how it goes before increasing the amino acid supplements? I’m hopeful and cautiously optimistic that such a longstanding disrupted sleep pattern can be helped. We must always nurture hope and keep trying! I applaud you for all you do to help people on their journey.
On a somewhat different but somewhat related note, I’d be curious to know your thoughts about this post:
https://www.greenmedinfo.com/blog/depression-its-not-your-serotonin
Beth
I can’t give specific feedback via the blog. But I can share we start low and we go up from there based on symptoms and it’s unique to each person’s needs. And we find a good baseline before adding new supps. GABA is usually part of the picture with insomnia too. With insomnia we also look at high cortisol, gluten/sugar/caffeine, parasites, sex hormones, EMFs etc.
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/
Re the blog you link to I address some of this in this blog: Low serotonin MAY often be a factor in anxiety and depression https://www.everywomanover29.com/blog/low-serotonin-anxiety-and-depression/
Here are a few cases:
Tryptophan for my teenager: she laughs and smiles, her OCD and anxiety has lessened, and she is more goal oriented and focused on school https://www.everywomanover29.com/blog/tryptophan-for-my-teenager-she-laughs-and-smiles-her-ocd-and-anxiety-has-lessened-and-she-is-more-goal-oriented-and-focused-on-school/
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/
P.S. I’ve been on a gluten-free, Weston A. Price style diet for about 15 years. I recently omitted dairy and will do so for a while to address a new autoimmune diagnosis.
Trudy may I ask why you recommend the sublingual GABA which contain tyrosine in it? Couldn’t it potentially be too stimulating via increasing adrenaline/noradrenaline/thyroid hormone production?
Kimberley
It’s such a tiny amount and is used to help counter the too-calming effects of GABA being used in the day. For folks who do find it too stimulating (and esp at night), we use a GABA-only product.
If you are reasonably 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. It’s heavily referenced and practitioners use it as a resource and recommend it to their clients/patients. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
I do also offer amino acid training for practitioners/health coaches. As well as the valuable content, it’s an opportunity to interact with me and other practitioners who are also using the amino acids. More here https://www.anxietynutritioninstitute.com/balancingneurotransmitters/
Trudy, in your book, you state that people with asthma should not use Tryptophan. Why? I have tried to find info on the web, to no avail. I have OCD and Anxiety – I refuse to take any drugs (was on them for 30+ years). I need something that works, and Tryptophan sounds like the answer.
Pam
It can be problematic with some folks. We do a trial and monitor.
Hi Trudy
I’ve been using 5HTP and tryptophan and a small dose of melatonin to try to deal with depression and insomnia. They have worked well – especially the tryptophan for sleep but now I have really bad stomach pain. Is this normal and is there any way I can deal with it and still take this combo. I did stop the 5HTP but still have the discomfort. Thank you so much. Mary
Mary
Glad to hear they are helping. I have clients stop each new supplement they have recently added so we can figure out which one is causing the problem. It could be the fillers, capsule or one of the amino acids (although this is not usual – but I’d suspect 5-HTP before tryptophan).
Hello Trudy,
I have two questions regarding tryprophan:
1) Why does tryptophan cause problems in people who have asthma? What happens? What is the problem?
2) If I am really not to take tryptophan, what else can I take? Should I take 5-HTP? I read in the book by a German doctor Ulrich Strunz that it is not advisable to take 5-HTP since it is very massively metabolised throughout the body and very little stays available for the brain. So what else would you advise me to take?
Thank you in advance for your answers!
Vlasta
Tryptophan metabolites can be increased in asthma and simply monitor when using it to make sure it doesn’t make asthma worse. In all my years of work I’ve had one asthmatic client have to stop tryptophan.
I’m not familiar with German doctor Ulrich Strunz and his work/concerns about 5-HTP but I am curious to learn more. In which book did you read this please? You could also reach out to him as ask about both 5-HTP and tryptophan
Hi Trudy, we have been trialling gaba for my husband and he is finding that he gets a strong bodily sensation with his muscles tightening when he takes it. And not much relief from his anxiety/feeling stuck etc. Is this reaction to gaba normal? Or too high a dose? And how soon after taking an amino acid should he notice something (if anything)?
Keira
This sounds like too much or very possibly that GABA is not needed since there is no anxiety resolution. How much did he use and which product?
You notice something within 2-5 minutes when the amino acid is used sublingually and away from protein
Will GABA, L-Thianine or 5-HTP raise blood pressure?
Guido
There is no evidence that these amino acids raise blood pressure
Thanks for the reply Trudy!
I was wondering if you can give me some advice. I’m a male in my mid 50’s and doctor wants me to go on blood pressure meds. My BP readings are always high at the doc’s office because I get anxiety when having my BP reading and now I’m stressing over whether I should go on it or not. I’ve tried to check my BP reading at home, but I still get anxiety and readings aren’t as high. This is all I think about now throughout the day and it’s wearing me out. I’ve even tried changing my diet from Paleo to Plant Base to see if this would help. Is there a certain supplement you can suggests in helping with this and the suggested amount to take?
Thanks
Guido
This is the best book on the topic – What Your Doctor Might Not Tell You About: Hypertension, Mark Houston, MD https://amzn.to/3skwzva (my Amazon link)
Hi – I have recently been taking tryptophan for sleep (2000 mg) right before bed and also 500 mg twice daily (mid morning and mid afternoon). I have noticed less sleep disruption- but still awaken 2-3 times a night as opposed to 5 times. I also am starting to feel a bit lightheaded during the day which I do not like ; it happens most often if I take a mid morning and afternoon dose (500mg). I am not opposed to trying GABA during the day instead. I’ve been looking at the Stress Arrest product. I do have a fair amount of tension and am interested in GABA’s potential for lowering blood pressure as well. Any recommendations are appreciated.
Ellie
I typically have clients use tryptophan only midafternoon and evening. And even during the night on waking if needed. We may also add melatonin once the ideal amount of tryptophan has been found.
With waking in the night we do also consider low GABA (when there is tension – day and/or at night), high cortisol, sugar/caffeine, gut issues, EMFs etc.
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/
It’s a comprehensive approach – amino acids AND diet.
Dear Trudy
I have take a excerpt from one of your posts:
Using both tryptophan and GABA supplements together for easing anxiety: questions and answers
“I’m using GABA and my anxiety has improved significantly, however, the anxiety I feel in my body immediately upon waking is still bothersome. What would you recommend for the anxiety in my body on waking (that improves when I get out of bed, start moving around and as the day progresses)?”
This is the first time I have come across someone who experiences exactly the same symptoms as I do!
In addition, the day after a stressful event e.g. drive in traffic to deliver a presentation at a company sales meeting or a busy, physical day in the garden, despite having a nutritious animal based protein meal combined with a leafy green salad and sauerkraut, meditating and going to bed by 21:30, aside from waking with the sensation of anxiety in my body, I feel totally whacked, irritable, negative, experience low mood and low motivation. I cannot tolerate eggs in the morning (they make me nauseous) so for breakfast I I have a bowl of cooked oats, almond/dairy milk, 2 TBS chia seeds, 2 TBS organic peanut butter and a handful of blue berries. I also snack healthily in between meals. My zinc levels are optimal according to the functional practitioner I consult with and excluding dairy from my diet has made no difference to the sensations of anxiety.
I was initiated on benzodiazepines by a medical professional (not a physchiatrist) and I am very aware of your sentiments about benzodiazepines. I now see a psychiatrist who is very careful with benzodiazepines and will responsibly remove the agent when he feels it’s appropriate. He has added very low dose Flupentixol (an atypical anti-depressant and not an SSRI or SNRI) which has improved anxiety dramatically, however the low mood/ motivation remains. I have discussed GABA Calm and Lidke Tryptophan with him (I’ve read his book and gifted him a copy too). He is open to me using Tryptophan so would you recommend I try tryptophan?
Lastly, Trudy, do you know whether GABA can be used with benzodiazepines, particularly in weaning benzodiazepines? I will discuss this with the psychiatrist too.
I am also seeing a clinical psychologist who specialises in trauma.
Thank you for all the information you put out to the public through your participation in various webinars, the annual Anxiety Summit as well as your book.
Regards
Kate
I’ve had many clients use GABA with success when on benzos but it’s always best to discuss with the prescribing doctor. I can’t offer you specific tapering advice but it’s wonderful you have a doctor open to you using tryptophan and will monitor your use
Hi, just wondering whether I’d need to be careful with any of these amino acids if I am taking anti-depressants? The one I’m on is Mirtazapine (a tetracyclic). Even so, from the symptom checker, I think I still need more seratonin, and perhaps also DPA and GABA. But wasn’t sure whether any of these are contra-indicated.
Kat
There is a potential of serotonin syndrome with SSRIs/SNRIs and tryptophan/5-HTP. I’m not aware of any research documenting serotonin syndrome with Mirtazapine with either of these amino acids but since serotonin syndrome has been documented with this medication these is still the potential (https://pubmed.ncbi.nlm.nih.gov/11918514/)
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, I am 70 and have gotten help with tryptophan 500 mg at night for sleep although I just read you use less for my age. I used it for about 10 weeks and am trying to cut down because of some serious side effects I read about like brain and liver function and eye damage so I thought perhaps I should use less and not every night. Do you have concerns with side effects? I saw these on the website rolf-hefti.com. What dose do you recommend is safe for 70+ years for insomnia?
Thanks, Diane
Diane
I don’t necessarily use less based on age. It’s really unique to each person’s needs at the time. If 500mg helps sleep I have the person use 500mg.
Someone shared this article with me awhile back and I have yet to go through it in detail. I’m also not familiar with the work of the writer and plan to reach out to him. I don’t know if he’s in clinical practice and actually uses tryptophan with clients.
I skimmed it and the acute side-effects are due to very high doses. I am familiar with the EMS concerns which is why I only ever recommend Lidtke brand because of it’s superior quality.
Re the liver concerns it is a precaution to not use any of the aminos if you have liver issues but I’ll have to look at each paper he refers to be able to offer further commentary. It seems high doses are a factor here too. I wonder if quality is a factor too?
Re the kynurenine pathway issues, having sufficient B3 and B6 and curcumin helps with this, hence Lidtke’s Tryptophan Complete product http://www.everywomanover29.com/blog/tryptophan-500mg-or-tryptophan-complete-lidtke/. I actually interviewed Dr Bongiorno on a prior June Anxiety Summit (www.theanxietysummit.com) on serotonin/tryptophan. He uses it all the time with patients and has no concerns with this aspect.
It’s on my project list to dissect and report back since I like to be cautious. I’ll also reach out to colleagues to get their input.
In the meantime I’d say I’m more curious than concerned. But acknowledge that not everything is suitable for everyone.
Hi Trudy,
I read your book years ago and used so many amino acids on and off over the years with minimal success (I never found the right dosage to really make a difference) until a few months ago when I was feeling bad and decided to just try tryptophan again. I ended up taking 3/4 of a teaspoon in the morning and mid afternoon and have had remarkable success. At first I could almost feel my mood go up and down when a dose was due but now after a few months I can miss a dose or two and I still feel good. I think I’ve always tried smaller doses and they haven’t worked for me in small amounts. I find it much easier to remember to take it when it actually makes such a difference. So thank you so much!!!
I have psoriasis which has been minimal most of my life but in the past few months has flared up horribly and is embarrassing and so itchy it interferes with my sleep sometimes. A medical professional mentioned to me that they suspect amines are the cause of the psoriasis flare up and I should remove them from my diet. Besides feeling so absolutely hopeless (and almost suicidal) about removing so many foods from my diet I always thought were good for me (rocket, broccoli, cauliflower, berries, spinach, tomatoes, avocado, kombucha, kimchi, kefir, etc) they also advised against taking the amino acids. I just now have wondered if it’s flared up because of the tryptophan…? I hadn’t made the connection before. I have been under a lot of extra stress in the past six months.
I have tried reducing or not taking it (tryptophan) and I’m back to feeling just awful within two or three days. But I don’t really want to get insulin resistance and diabetes as often happens from psoriasis also. Help. I don’t know what to do. The person has offered me no alternative for tryptophan that I think will help.
Susan
It’s wonderful you’ve found the ideal dosing for your needs and have such great mood benefits. I’m guessing 3/4 teaspoon is 750mg tryptophan. Is it the Healthwise product? I am curious what dose you had been using in the past?
I don’t have much experience with psoriasis but am aware that anxiety and depression is common with psoriasis and can be a trigger, as can stress. Also the psoriasis itself can increase anxiety and depression.
Given the huge benefits you’ve experienced, I’d consider a switch to 5-HTP. There is one animal study that reports benefits with 5-HTP – 5-hydroxytryptophan attenuates imiquimod-induced psoriasiform dermatitis probably through inhibition of IL-17A production and keratinocyte activation https://pubmed.ncbi.nlm.nih.gov/30221419/
I have not had anyone report worsening psoriasis symptoms with tryptophan but this paper reports it may be inflammatory – The tryptophan metabolism enzyme L-kynureninase is a novel inflammatory factor in psoriasis and other inflammatory diseases https://pubmed.ncbi.nlm.nih.gov/26725996/
That said, when vitamin B6 is sufficient, the tryptophan pathway is not disturbed and tryptophan is converted to serotonin and melatonin rather than the production of inflammatory quinolinic acid. So in this instance, using tryptophan with additional B6 may prevent issues.
I’d discuss all this with your practitioner and please do keep us posted on the outcome.
When I heard you describe the types of anxiety relating to low gaba I thought you were talking..about me!! I bought your book, made some key changes in my diet and have been supplementing with Gaba, L Theanine and sometimes tryptophan (for worry anxiety) or 5-HTP (for sleep) very successfully. I want to thank you for everything you share. It’s clear that you care and that sincerely touches me. (You can edit that part out if you wish to, but I wanted you to get the message!).
I was wondering about the actual source/ingredients in these supplements. Does it stem from produce (fruits, veg, plants etc) or are they made synthetically. It’s not available information. I use the key brand/products you recommend!
Hello Trudy,
Thank you for all your wonderful information. I am wondering how is GABA supplement different from benzoes? I am assuming they both work on the same neurotransmitter in the brain ( definitely not sure) and wonder if GABA supplement is habit forming like benzo? Is GABA safe long term in your experience? Does GABA need tapering off during discontinuation? I am a provider and would love to teach my patients about these more gentle solutions. Are there any articles you recommend on this topic for providers? THANK YOU
Jari
They are very different. GABA actually boosts GABA levels in the brain, is not habit-forming, is safe long-term (but we always explore why GABA is low and try to address this too), and does not need tapering. There are different forms and sublingual is most effective. Dosing is custom for each person.
I’m thrilled you’d love to use the amino acids and teach your clients about them. All the blogs on this site are written for both providers and consumers so use the search feature.
Two other resources to learn more:
1) My book is an excellent resource for learning about the amino acids, and dosing and timing options (and all the other nutritional solutions) – The Antianxiety Food Solution https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
2) The practitioner training I offer https://www.anxietynutritioninstitute.com/balancingneurotransmitters/
Hi Trudy,
I am taking 250mg tryptophan, 100-200mg Gaba & 500mg DPA. I am wondering, is it important to take l-tyrosine to balance the tryptophan since tryptophan can lower dopamine over time? Or is the DPA enough since it’s a pre-cursor to tyrosine?
Many thanks!
TT
DPA is not a precursor to tyrosine but DLPA does offer some dopamine support. I only have clients take tyrosine if they have symptoms of low dopamine.
I’d love to hear how tryptophan, GABA and DPA is helping you?
Hi Trudy,
Thanks for your response 🙂 Tryptophan is helping with rumination. GABA is helping with feeling less tension in the body. DLPA used to help me but I thought it was too stimulating so I’m trying DPA now. I couldn’t feel much when taking it on it’s own. But the combination of tryptophan, DPA & GABA is generally helping me to feel less wound up.
I still do struggle with rumination and I have a really difficult time making decisions. I get really overwhelmed when I have a lot of decisions to make – it sends me in a tailspin and leads to more rumination. I’m not sure which amino acid would be good for that? I generally have trouble relaxing and feeling calm and I feel the tension in my body. I am not sure if I should try increasing the dosage of one of the above? I would love any suggestions you have.
Thank you 🙂
Hi Trudy,
If I want to try to help my husband who gets all stressed and bummed out over things maybe even depressed a little about some things then resorts to alcohol to “feel” better should I try gaba or tryptophan to help them get through. It’s hard when I don’t know how he’s really feeling in order to use your symptoms lists and he’s not big on telling me. I know the gaba needs to be taken on the tongue because I use it but does the tryptophan have to be taken on an empty stomach between meals, would it still work if taken with other supplements after a meal, that would be easier for him if you think I should try it first.
Thanks, and thanks for all your answers to my questions in the past which have helped me.
Diane