Sometimes it’s difficult to figure out why you crave something or why you’re drawn to a particular food, substance, or behavior. It can be challenging to determine which part of your brain chemistry it’s affecting, and you may not associate cravings with mood issues. Here is a way to figure out why you may crave certain things.
Your drug-of-choice is something you self-medicate with and it is something that makes you feel good or “normal.” It could be candy, chocolate, starchy foods like bread or pasta, cookies, ice-cream, coffee, sodas or wine/beer. It could also be cigarettes, marijuana, a prescription medication like Prozac, street drugs, or even shopping or exercise.
Cravings for these substances (or behaviors) typically indicate a brain chemistry imbalance, so it’s very helpful to identify how the substances you crave affect you. This will help you determine which amino acids you might supplement to address the imbalance.
For example, a glass of wine may be calming for one person but energizing for another, or chocolate may be calming for some people and comforting for others. Certain prescription medications also offer clues. If you have many symptoms of low serotonin and have found that prescription SSRIs help, it’s possible that low serotonin is an issue.
Taking chocolate as an example, here’s what I suggest: Before you eat some chocolate, think about why you want it. Is it because you’re sad or tired or anxious? Or do you feel like you deserve a reward or feel irritable and shaky? Then, once you’ve eaten it, think about how it made you feel.
Use your drug-of-choice (candy, chocolate, starchy foods like bread or pasta, cookies, ice-cream, coffee, sodas or wine/beer etc) and the chart below to help you determine what brain chemistry imbalance may be affecting you and which amino acid you may benefit from.
|
How you feel before |
How you feel after |
Brain chemistry imbalance |
Amino acid to supplement |
|
Anxious or stressed |
Calm or relaxed |
Low GABA |
GABA |
|
Depressed or anxious |
Happy or content |
Low serotonin |
Tryptophan or 5-HTP |
|
Tired or unfocused |
Energetic, alert, or focused |
Low catecholamines |
Tyrosine |
|
Wanting a reward or sad |
Rewarded or comforted |
Low endorphins |
DPA (d-phenylalanine) |
|
Irritable and shaky |
Grounded or stable |
Low blood sugar |
Glutamine |
Feel free to share in the comments section: your drug-of-choice and how it makes you feel before you indulge and how you feel afterwards. If you’ve used any of the amino acid supplements to end the craving or addiction, I’d love to hear your feedback too.
Trudy,
I so appreciate your newsletter, as always. The chart is so helpful. I’m definitely a low serotonin person from what it says. 🙁
But it’s great information, thank you.
I’m looking forward to reading your post about Super Size Me.
Love the picture of you and your hubby! Happy anniversary!
Thanks for the anniversary wishes Kamran – I love that you read my ezine and comment here! I’m glad this is helpful for you.
Trudy
This chart is “off-the-charts” useful (pun intended). Thanks so much for sharing your expertise in this simple to understand way, Trudy.
Love the pun Sue – glad to hear this is simple and clear
This is a very handy chart,Trudy. Yesterday, I was just listening to a lecture on this very topic. Chocolate and starchy foods are often foods that people turn to when they are feeling some type of emotional stress–it is just like self-medicating. Very interesting stuff. Thanks for sharing!
Thanks Tiffany. I like this chart and the ‘how do you feel before’ and ‘how do you feel after’ indulging because for some people the concept of self-medicating and the emotional connection is a tough one to make. It also really helps them to not beat themselves up about failure when they see the biochemical component/s that is/are driving the craving or addiction.
Trudy
Please post or send the journal references both for the evidence of low levels correlating with mood (dr. Judith wurtman’s old serotonin studies I’m aware of) as well as evidence from double blind studies on intervention and symptom management. Much appreciated!
Hi Lori – thanks for your interest in the evidence. I’ll post some information here in a few days – that way all my readers get the benefits. Unfortunately there are not many double blind studies on intervention and symptom management but I’ll share what I have.
Trudy
Hi Lori
Here is a new blog post with some research https://www.everywomanover29.com/blog/neurotransmitters-food-addiction-dopamine-endorphins-gaba-serotonin/
In a series of connected articles I’m going to share some of the research supporting this, focusing on each neurotransmitter and amino acid individually. I’ve actually unearthed some older research that I hadn’t included in my book.
Thanks again for your interest
Trudy
Now this is a loaded post! Enjoyed the way you handled
the topic. The chart is excellent.
After working with you I realized there’s a difference between cravings and addictions. I used to think I craved sweets, and then when you had me cut them out, I didn’t crave them anymore… however, knowing the way they taste and seeing them up close and personal, I WANT them…not because of the reasons above, but because I have an addiction. I miss sugar and chocolate, but only in my mind… thank you for keeping me healthy Trudy!
ps I want a banana split sunday now!
Trudy, since giving up sugar and dairy (except for yogurt() about a year ago I am amazed at how much better I feel. Occasionally I will still have a tiny piece of chocolate but it is a rarity and I no longer feel the cravings you mention.
Thanks for the chart Trudy. We do crave chocolate at times and that ice cream in the photo now as well.
I find that many of my clients struggle with cravings. Often they are not aware of the links between how they are feeling that the cravings. I use your great book to help them learn more about the connection between food and their moods. The chart above is a good one and a great resource! Thanks for sharing Trudy.
What a great chart and resource! Thank you so much for this Trudy! Printing it now 🙂
Thank you Trudy for this wonderful chart! Great tool to have!
Kari – so glad it’s helpful! Enjoy!
I have read that the amino acids only work if you take them on an empty stomach. So if I eat dinner then I’m wanted something sweet, will taking the amino acids help if I have just eaten?
Hi Janette
We often see evening cravings (as well as afternoon cravings) as a result of low serotonin so tryptophan or 5-HTP may help. The best thing is to do a trial with the amino acids and see if they work for you.
If you’re wanting something sweet immediately after dinner it may also be that you didn’t eat enough protein or healthy fats at that meal.
Trudy
I discovered your blog today and have been reading about how anxiety and food connect – so much to explore! For years and years, I’ve had an eating disorder, been significantly underweight (still am right now). I’ve been in a pattern of “I deserve food” in the evening and so don’t eat after breakfast so I can have the enjoyment of food at night, and I do eat quite a lot then (vegan, mainly whole foods).
Do you think amino acids can help in this kind of case? Looking at the chart above, everything seems to apply except maybe the low blood sugar, I don’t feel it that often now.
Also, I often feel “spaced out” and unfocused, and after eating, I’m only somewhat energized, but do feel relaxed – what deficiency could that be?
Thank you so much!
Oksana
I have found amino acids to be extremely helpful in situations like this. I just shared a similar case here and you may find this helpful – Tryptophan calms comfort eating, eases self-doubt, reduces uncontrollable late night snacking and results in a lot more peace around food https://www.everywomanover29.com/blog/tryptophan-calms-comfort-eating-eases-self-doubt-reduces-uncontrollable-late-night-snacking-and-results-in-a-lot-more-peace-around-food/
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 – I actually already read that article yesterday. Sometimes it feels like these things create more anxiety because now I’ll be questioning if I’m “addicted to food” or not.
How do you know which supplement is best if you seem to have signs of deficiency of several of the amino acids you talk about?
Oksana
I have clients pick the area that is worst for them and trial one amino acid at a time. The amino acids helps eliminate the anxiety about “am I addicted to food” or not