{"id":11715,"date":"2024-06-21T14:00:36","date_gmt":"2024-06-21T21:00:36","guid":{"rendered":"https:\/\/www.everywomanover29.com\/blog\/?p=11715"},"modified":"2026-02-06T09:06:10","modified_gmt":"2026-02-06T17:06:10","slug":"tryptophan-and-dpa-d-phenylalanine-for-cravings-and-sleep-issues-and-a-concern-about-5-htp-and-nightmares","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/tryptophan-and-dpa-d-phenylalanine-for-cravings-and-sleep-issues-and-a-concern-about-5-htp-and-nightmares\/","title":{"rendered":"Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares)"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-11716\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/tryptophan-dpa-craving-sleep-issues.jpg\" alt=\"tryptophan dpa craving sleep issues\" width=\"940\" height=\"492\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/tryptophan-dpa-craving-sleep-issues.jpg 940w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/tryptophan-dpa-craving-sleep-issues-300x157.jpg 300w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/tryptophan-dpa-craving-sleep-issues-768x402.jpg 768w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/tryptophan-dpa-craving-sleep-issues-610x319.jpg 610w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<blockquote><p>Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.<\/p>\n<p>My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!<\/p><\/blockquote>\n<p>I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I\u2019m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.<\/p>\n<p>Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).<\/p>\n<h2>Should she add an evening dose of DPA?<\/h2>\n<p>It\u2019s wonderful to hear that DPA is helping with Amanda\u2019s comfort cravings\/emotional eating and other low endorphin symptoms. As a reminder these include:<\/p>\n<ul>\n<li>Heightened sensitivity to emotional pain<\/li>\n<li>Heightened sensitivity to physical pain<\/li>\n<li>Crying or tearing up easily<\/li>\n<li>Eating to soothe your mood, or comfort eating<\/li>\n<li>Really, really <em>loving<\/em> certain foods, behaviors, drugs, or alcohol<\/li>\n<li>Craving a reward or numbing treat<\/li>\n<li>PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *<\/li>\n<\/ul>\n<p>(bookmark this <a href=\"https:\/\/www.everywomanover29.com\/blog\/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution\/\" target=\"_blank\" rel=\"noopener\">symptoms questionnaire<\/a>\u00a0because it\u2019s updated as new research is published and has more symptoms listed that what is included in my book)<\/p>\n<p>And in case you\u2019re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.<\/p>\n<p>I\u2019m really glad she figured out it\u2019s more effective when opened and used on the tongue rather than swallowing it. I share more about this here &#8211; <a href=\"https:\/\/www.everywomanover29.com\/blog\/how-best-to-use-the-amino-acid-dpa-for-easing-heart-ache-weepiness-comfort-eating-and-a-compulsive-desire-for-food\/\" target=\"_blank\" rel=\"noopener\">How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food<\/a>. It really can mean the difference between no results and great results.<\/p>\n<p>Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it\u2019s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I\u2019d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it\u2019s still needed.<\/p>\n<p>In case you\u2019re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.<\/p>\n<h2>What could her serotonin support look like?<\/h2>\n<p>Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.<\/p>\n<p>For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2\/10 or 3\/10.<\/p>\n<h2>Her concern about 5-HTP and nightmares<\/h2>\n<p>Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn\u2019t really have to worry about 5-HTP at this stage. However, I do want to address Amanda\u2019s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.<\/p>\n<p>She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and\/or at bedtime.\u00a0 It\u2019s not unusual that we mix and match these two amino acids.<\/p>\n<p>I\u2019ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and\/or nightmares.<\/p>\n<p>I share <a href=\"https:\/\/www.everywomanover29.com\/blog\/does-5-htp-an-amino-acid-cause-nightmares-or-does-it-help-prevent-nightmares-and-also-support-low-serotonin-symptoms\/\" target=\"_blank\" rel=\"noopener\">more about 5-HTP and nightmares here<\/a>. And <a href=\"https:\/\/www.everywomanover29.com\/blog\/vitamin-b6-improves-dream-recall-which-can-be-used-to-monitor-vitamin-b6-status\/\" target=\"_blank\" rel=\"noopener\">vitamin B6 and dream recall here<\/a>.<\/p>\n<p>I posed this question in the 5-HTP\/nightmares blog: \u201c<em>Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?<\/em>\u201d I have all my anxious clients supplement with vitamin B6 and\/or P5P and this may be why nightmares with 5-HTP was news to me.<\/p>\n<h2>Vitamin B6 for neurotransmitter production and pyroluria<\/h2>\n<p>Since she does already struggle with nightmares, I\u2019m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the <a href=\"https:\/\/www.everywomanover29.com\/blog\/pyroluria-questionnaire-from-the-antianxiety-food-solution\/\" target=\"_blank\" rel=\"noopener\">pyroluria questionnaire<\/a>\u00a0on the intake form. Addressing low vitamin B6 is also important because it\u2019s a cofactor for making the neurotransmitters and helps with hormone balancing.<\/p>\n<p>I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).<\/p>\n<h2>How safe are these amino acids in higher amounts?<\/h2>\n<p>I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.<\/p>\n<h2>Using extra DPA at night for cravings?<\/h2>\n<p>As I mentioned above, I\u2019d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it\u2019s still needed for comfort cravings.<\/p>\n<p>For some folks it\u2019s very easy to identify comfort cravings (low endorphins) from worry\/low mood cravings (low serotonin):<\/p>\n<ul>\n<li>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 anxious feelings<\/li>\n<li>If you are a comfort-eater then it\u2019s likely due to low endorphins and DPA will stop that feeling of \u201cI deserve-it\u201d kind of reward-eating or comfort-eating and also give you a hug-like mood boost<\/li>\n<\/ul>\n<p>If it\u2019s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.<\/p>\n<h2>DPA and tryptophan product options<\/h2>\n<div style=\"display: flex; align-items: center;\">\n<div style=\"width: 50%; padding: 1rem;\"><img decoding=\"async\" class=\"aligncenter wp-image-11291\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/01\/lidke-endorphigen.jpg\" alt=\"lidke endorphigen\" width=\"186\" height=\"280\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/01\/lidke-endorphigen.jpg 305w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/01\/lidke-endorphigen-199x300.jpg 199w\" sizes=\"(max-width: 186px) 100vw, 186px\" \/><\/div>\n<div style=\"width: 50%; padding: 1rem;\"><img decoding=\"async\" class=\"aligncenter wp-image-11719\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/lidke-l-tryptophan.png\" alt=\"lidtke l-tryptophan\" width=\"167\" height=\"279\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/lidke-l-tryptophan.png 252w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/lidke-l-tryptophan-179x300.png 179w\" sizes=\"(max-width: 167px) 100vw, 167px\" \/><\/div>\n<\/div>\n<p>I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. You can purchase these from my online store (Fullscript \u2013 only available to US customers \u2013 <a href=\"https:\/\/us.fullscript.com\/welcome\/trudyscott\" target=\"_blank\" rel=\"noopener\">use this link to set up an account<\/a>).<\/p>\n<div style=\"display: flex; align-items: center;\">\n<div style=\"width: 50%; padding: 1rem;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11467\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/02\/doctors-best-l-tryptophan.png\" alt=\"nature's best l-tryptophan\" width=\"190\" height=\"280\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/02\/doctors-best-l-tryptophan.png 271w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/02\/doctors-best-l-tryptophan-203x300.png 203w\" sizes=\"(max-width: 190px) 100vw, 190px\" \/><\/div>\n<div style=\"width: 50%; padding: 1rem;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11720\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/life-extension-l-tryptophan.png\" alt=\"life extension l-tryptophan\" width=\"170\" height=\"280\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/life-extension-l-tryptophan.png 250w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2024\/06\/life-extension-l-tryptophan-182x300.png 182w\" sizes=\"(max-width: 170px) 100vw, 170px\" \/><\/div>\n<\/div>\n<p>If you\u2019re not in the US, these products are available via iherb: Doctor\u2019s Best D-Phenylalanine (or DPA) and Life Extension Tryptophan 500mg (<a href=\"https:\/\/www.iherb.com\/?rcode=BAN2021\" target=\"_blank\" rel=\"noopener\">use this link to save 5%<\/a>).<\/p>\n<h2>Additional resources when you are new to using amino acids as supplements<\/h2>\n<p>As always, I use <a href=\"https:\/\/www.everywomanover29.com\/blog\/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution\/\" target=\"_blank\" rel=\"noopener\">the symptoms questionnaire<\/a>\u00a0to figure out if low endorphins or low serotonin or other neurotransmitter imbalances may be an issue.<\/p>\n<p>If you suspect low levels of any of the neurotransmitters and do not yet have my book, <a href=\"https:\/\/www.everywomanover29.com\/blog\/the-antianxiety-food-solution-by-trudy-scott\/\" target=\"_blank\" rel=\"noopener\">The Antianxiety Food Solution \u2013 How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings<\/a>, 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.<\/p>\n<p>There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.<\/p>\n<p>The book doesn\u2019t include product names (per the publisher\u2019s request) so this blog, <a href=\"https:\/\/www.everywomanover29.com\/blog\/amino-acids-pyroluria-supplements\/\" target=\"_blank\" rel=\"noopener\">The Antianxiety Food Solution Amino Acid and Pyroluria Supplements<\/a>, lists the amino acids that I use with my individual clients and those in my group programs.<\/p>\n<p>If, after reading this blog and my book, you don\u2019t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), if you need serotonin support, the <a href=\"https:\/\/www.anxietynutritioninstitute.com\/sqs-wl\/\" target=\"_blank\" rel=\"noopener\">Serotonin QuickStart Program<\/a> is a good place to start. This is a paid online\/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&amp;A calls. You can sign up to be notified when the next live launch of this program is happening. We take a deep dive into product options including Lidtke products and others if you&#8217;re not able to access Lidtke.<\/p>\n<p>Low GABA can also affect sleep and cause stress eating. If you also have low GABA symptoms, the next step to get help is the <a href=\"https:\/\/www.anxietynutritioninstitute.com\/gabaquickstart\/\" target=\"_blank\" rel=\"noopener\">GABA QuickStart Program<\/a>. This is also a paid online\/virtual group program where you get my guidance and community support. Another option is the budget-friendly <a href=\"https:\/\/www.anxietynutritioninstitute.com\/gabaquickstart-hs\/\" target=\"_blank\" rel=\"noopener\">GABA QuickStart Homestudy program<\/a>.<\/p>\n<p>If you are a practitioner, join us in <a href=\"https:\/\/www.anxietynutritioninstitute.com\/balancingneurotransmitters\/\" target=\"_blank\" rel=\"noopener\">The Balancing Neurotransmitters: the Fundamentals<\/a> 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.<\/p>\n<h2>Wrapping up and your feedback<\/h2>\n<p>I\u2019m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.<\/p>\n<p>Now I\u2019d love to hear from you &#8211; does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?<\/p>\n<p>Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.<\/p>\n<p>If you\u2019re a practitioner have you seen this combination work well with clients\/patients?<\/p>\n<p>Feel free to share and ask your questions below.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11716,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[2082,1892,2437,1181,151],"tags":[440,20,894,22,1625,309,1214,59,2994,1217,1909,60,154,128,2376,3090,31,80,270],"class_list":["post-11715","post","type-post","status-publish","format-standard","has-post-thumbnail","category-5-htp","category-cravings","category-dpa-dlpa","category-serotonin","category-sleep-2","tag-5-htp","tag-amino-acids","tag-comfort-eating","tag-cravings","tag-d-phenylalanine","tag-dpa","tag-endorphins","tag-gaba","tag-gaba-quickstart-balancing-neurotransmitters-the-fundamentals-program-for-practitioners","tag-neurotransmitters","tag-nightmares","tag-pyroluria","tag-serotonin","tag-sleep","tag-stress-eating","tag-sublingually","tag-sugar-cravings","tag-tryptophan","tag-vitamin-b6","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares) - everywomanover29 blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.everywomanover29.com\/blog\/tryptophan-and-dpa-d-phenylalanine-for-cravings-and-sleep-issues-and-a-concern-about-5-htp-and-nightmares\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares) - everywomanover29 blog\" \/>\n<meta property=\"og:description\" content=\"Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). 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