Here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and additional information on Anxiety and targeted individual amino acid supplements: a summary
Please read and follow these Amino Acid Precautions before using any of the amino acids.
The best way to figure out if you have a particular brain chemical imbalance and if you’ll benefit from a certain amino acid, is to do a trial. This is something I do with all my clients with anxiety, when we’re working one-one-one and with those in group programs, and it works really well.
Because the effects of amino acids can be felt within a few minutes to a few days, it’s easy to confirm whether you do in fact have a deficiency in a certain area and whether you’ll benefit from supplementing with the associated amino acid.
Here is information on how to do a trial.
Here are the supplements I use with my clients.
If you do not have my book I highly recommend getting it and reading it before jumping in to taking amino acids: The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings
There is a complete chapter on the amino acids and one for pyroluria, plus information on real whole food, sugar and blood sugar, gluten, digestion and much more.
Once you have read it you can use these above blogs, and others on my site, as summaries. They do contain some additional information that is not in my book.
If all this sounds too overwhelming, check out the The Amazing Aminos for Anxiety homestudy program. This homestudy group program provides guidance with using each of the targeted individual amino acids and how to do a trial.
Hi Trudy
I am a 39yr old male who was diagnosed with GAD a little over a year ago. At first I was placed on an SSRI but it just magnified the systems and cause me to become depressed. I swap onto another SSRI which worked ok but it just seemed to masking the real issues or causes of my anxiety. After reading your book and not enjoying the side effects I weaned myself off the medication and have been trying to manage with natural supplements and other holistic methods. I am extremely anxious and tense with my brain working a hundred miles an hour after waking up early in the morning, but my anxiety diminishes and is ok mid afternoon and in the evening. I have just started to go gluten free this week after watching a documentary “Whats With Wheat” and reading your book again. I feel like that sometimes I am taking way to many supplements or the wrong ones without seeing any benefits. The supplements I currently using are as follows. A Maca root hormone balance, Fish oil, Magnesium, St johns wort and a Vitamin B multi. I have also tried Kava and L-Theanine during the day when feeling anxious. I would like to try 5-htp or GABA but do not know if this will help or the dosage rates and times to take them as there is a lot of conflicting information on the net. Also GABA is not available in New Zealand. Could you give me some guidance on these issues please.
Thanks Boyd
Boyd
Here are a few things I’d consider if we were working together: give the gluten-free eating a chance as it may help a great deal; then consider a trial of 5-HTP and assess for low zinc and low vitamin B6 (needed to make GABA) and look at possible high cortisol as being the cause of the morning anxiety.
It could also be related to the prior SSRI use
Hi Trudy,
im taking adaptogens for my adrenal issues. Could i take glutamine and tyrosine with them. I have a problem with staying asleep and was wondering if glutamine will help just in case its low blood sugar keeping me up. Also, i have asthma would 5 htp be better than tryptophan to help with sleep.
thanks.
michele
Michele
I can’t give you specific advice via the blog can share I use the aminos with clients with adrenal issues.
When I hear sleep I think low blood sugar (and glutamine) and avoid tyrosine until the sleep (and anxiety) is resolved. I have my clients do the amino acid questionnaire, review the precautions and do a trial https://www.everywomanover29.com/blog/anxiety-amino-acids-overview/
Tryptophan seems to be more of an issue with asthma but not always so a trial if often an option if 5-HTP doesn’t work
Thank you Trudy. How much glutamine shall i try? Maybe i will sleep
better with this.
Hi Trudy
Is it safe to stay continuously on 5htp for three years plus?
I started slowly weaning myself off Zoloft (Sertraline) in May 2016 but given the length of time I’ve been on the drug; my ME/CFS health condition; previous failed attempts (British GPs do not tell you compounding solutions are available due to costs-reduction advice is therfore break tablet in half or miss doses on alternate days which is definitely not the best advice!) and all the wonderful knowledge i’ve gained regards how best to come off these drug from people like you wrapping a wealth of information into easily digestable formats like The Anxiety Summit, this all means I am now able to very slowly reduce.
I’m currently reducing by 5mg increments with at least a month inbetween and have currently made it to 35mg. When I reach 25mg it shall be near winter in England so plan to stay on that dose until spring 2017 then begin reducing by 2.5mg (10%) each 4-6 weeks until reach 10mg. I’ll stay on that dose for winter 2017 and then from spring 2018 reduce from 10mg to 0mg by 1mg every 4-6 weeks.
So far I have only neede to add 50mg dose 5htp only once a day and I am confident I will not need to increase this to reach my first drug target of 25mg this year. I will not know if I’ll need to increase 5htp dose further next year when break into a lower Zoloft dose until I see what withdrawal symptoms arise.
As my breaks from drug reductions will always fall in winter months I am reluctant to stop the 5htp dose during these times as my thinking is my brain will be getting comfy on the lower drug dose plus less serotonin available from sunlight in winter.
So is it safe for me to remain on 5htp for these 2-3 yrs drug reduction years?
Just to add if others are reading this: I made a mix dietary changes a year ago as recommended by Trudy Scott and also from Kathleen DesMaisons book Potatoes not Prozac and all unhelpful cravings/ eating have for 95% time disappeared and continue to remain that way even as I reduce the drug.
And from my 20yrs severe ME/CFS point as I reduce the drug and the withdrawal symptoms settle my energy/mood inc general well being is definitely improving.
I have tried many treatments over years and while pacing/resting and NLP tech would get me so far the damaging mitochondria effects SSRI’s have and inaccurate reduction advice coupled with not being aware of neural nutrition alway sent me crashing back down.
I sincerely thank you Trudy for all the work you are doing in making this knowledge accessible to so many. It has helped me tremendously this past year and I know it will cont to do so.
I was an Oxford undergraduate when first became unwell over twenty years ago with dreams of becoming a lawyer but after a virus blossomed (or should that be wilted!) to ME/CFS and the nightmare of being prescribed an SSRI shortly followed, those dreams became impossible. The Information people like you are making available is helping me finally to be able to give my body what it needs to recover and while I now no longer wish to be a lawyer I am well on the way to finding other career pathways. I truly believe the amount of info people like you are making available will mean far fewer people will struggle for the amount of years I had.
Thank you.
Clare
Clare
I like your very methodical approach to this and commend you for your dietary changes! I don’t know of any evidence that shows that long-term use of 5-HTP is an issue. I would use a similar approach in guiding a client wanting to do a taper in this manner. One thing to consider is the possibility of needing to increasing the 50mg 5-HTP (possibly temporarily) as one goes down on the medication. Also, light therapy may be additional help during the winter.
I’m wondering what you would recommend for PMDD symptoms… 5HTP or Tryptophan?
Gail
With any issue I have clients do the amino questionnaire and a trial – it’s the best way to find out. This blog covers how tryptophan helps (https://www.everywomanover29.com/blog/tryptophan-for-pms-premenstrual-dysphoria-mood-swings-tension-irritability/) and I typically start with tryptophan (and only the Lidtke brand https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/) and then 5-HTP is a client isn’t seeing the expected benefits
I listened to you last night on the Supplement summitt. I almost did not listen to you because I didn’t think I have anxiety or depression, boy was I wrong, i realize I am low on serotin–many of the symptoms are me. One of my biggest problems is craving in the adternoon and evening. I eat healthy meals then blow it at those times. It is like someone takes over my body. I also have low blood od sugar, so probably adrenal problems.
I have a new bottle of Jarrow 5 HTP on hand. When should I take it to help me with the cravings?
Thank you for all you do. I pray for your good health so you can continue heloing people.
Carolyn
For people with low serotonin symptoms 50mg 5-HTP or 500mg tryptophan (I prefer the latter) midafternoon and evening is the starting dose.
This is how I do trials of the aminos https://www.everywomanover29.com/blog/anxiety-amino-acids-overview/. There is also an entire chapter on the amino acids in my book “The Antianxiety Food Solution.” Please educate yourself either via the book or this blog.
Hi Trudy
my name is Dylan
I went through a patch of chronic physical and emotional stress in 2014 for around 8 months, (crash dieting, excessive exercise and food restriction)
during the time I developed terrible food obsession, insomnia, anxiety, depression.
things got a lot better after a period of just rest for one month and slowly getting back into training, eating enough foods etc,
I stupidly smoked cannabis once after I was getting better and had a panic attack experience, my mind completely went off food obsession to thinking I had done damage to my brain smoking, my insomnia got worse and my anxiety came back with a vengeance,
14 months later I still had it in the back of my mind(the smoking experience)
but now if something else goes on in my life, that causes me significant distress at the time, my mind seems to forget the prior worry and lock onto the new one presented to me,
have you ever heard of anything like this before?
and would you believe amino acid therapy would benefit me in regards to the obsessive worrying, insomnia, ruminating etc?
thanks Trudy, any response would be absolutely awesome as I am rather desperate for relief
Dylan
The amino acids are perfect for obsessive worrying, insomnia, ruminating and the great thing is that by doing a trial you’ll know if they’re working within a few days
Thanks Trudy!
Such a fast reply
Just quickly, around 2 years ago when I was at my worst, I was prescribed Prozac, I undoubtedly had serotonin issues but also a wide array of other things, knowing the Prozac wasn’t going to help any of the other imbalances (adrenal, testosterone, energy production etc) I held off and have managed to get everything energy production and hormonal related sorted (cortisol is still slightly high during the daytime and spikes early in the morning)
I have done an organic acids test that showed low metabolites of serotonin and catecholamines,
I found the Prozac and just decided to take one to see if it made any effect as I’ve read it can act quite quickly and since neurotransmitters are my only issue now I thought it can’t be that bad
Needless to say, I felt better in a matter of hours, I don’t plan on using it again, but I’m so happy it tells me I’m most probably serotonin deficient and that amino acid therapy may work wonders for Me!!
Hi Trudy
Thank you for your previous reply regarding possible long term use of 5htp.
Do you have any links regarding gluten reducing serotonin? I caught the tail end of one of your summit talks and I’m sure I heard you mention that gluten can reduce serotonin. I’d never heard about this before and as I know from intoletance testing that I am fine with gluten and have never had any issues with bloating etc when eat it I have always included it in my diet. I’m reluctant to restrict food groups from my diet although I have implemented the regular good quality animal protein into my diet and stopped sugar/caffeine, but given I’m slowly reducing an SSRI if you think there is solid evidence for removing or reducing gluten from my diet (would reduction be enough to make a difference- I rarely eat it more than once occasionally twice a day or would I need to go completely gluten free to notice serotonin benefits) to aid my withdrawal then I will.
Thanks
Clare
Hi Trudy,
Thank you for all your hard work to Anxiety! I’m trying to find the page that lists the brands of amino acids you recommend. Am I looking on the right website?
Here you go https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/
Hi Trudy your information is so fruitful and I thank you. I just ordered your book and to get more of a complete outlook on was for anxiety. I want ed to ask you if I am on the right track. What I have realized with myself is for years I have been chronically dehydrated and is a possible at least 80 % give or take of a cause of anxiety. For if you are dehydrated on a cellular level things just do not work correctly like brain, adrenals transmission of hormones, neural transmitters ect. And I never get ahead of the plan of drinking continually. But when I do drink more half of my body weight in ounces I start feeling better also. And with your great amino acid techniques when hydrated would take things to a better level. There are other things to take into consideration on causes and your self tests do wonders, which I know I need and doing trials also. But for me a good foundation of hydration is key to make all the supplements to work optimum ways for hormones , neural transmitters,electrolytes ect. Am I on the right and on track in your studies ? Sorry for long message
You’re on track for sure – I blog about this here https://www.everywomanover29.com/blog/minimize-holiday-weight-gain/
Hello! I know you can’t give specifics to my case but wondering if you could offer some direction. Im in the process of coming off Zoloft – Started at 50mg and cut down to 37mg — been on that for a couple months now. I started experiencing higher anxiety and panic about a week ago (anxious, trouble driving again, hard time focusing, low motivation) — can I be seeing side effects from the drug reduction after a few months?
I currently take holy basil, gaba, fish oil and was thinking of adding Lglutamine — I have a lot of gut anxiety – butterflies all the time plus celiac. Is that too many supplements?
Also, I have been to so many practitioners in my area for my anxiety issues and NONE can offer me any input on supplements! NONE! I was wondering if I should be adding a 5htp to counter the reduction of zoloft? BUT drug interactions freak me out and the whole serotonin effect worries me. If I added the 5htp would that be too many supplements with all the above?
I haven’t noticed much with the gaba but I did test high for it on the questionnaire. I only take 1 tablet of the source naturals per day — maybe Im not taking enough. for serotonin I tested right on the line.
Thank you Thank you!
Desirae
Here is my blog on using tryptophan to taper + everything else to be nutritionally sound BEFORE starting https://www.everywomanover29.com/blog/taper-from-antidepressant-tryptophan-amino-acids/
I also use trials to determine how much my clients need as everyone is unique https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/
Be sure to read my book “The Antianxiety Food Solution” so you are an informed consumer (here it is on Amazon http://amzn.to/2kptFWm)
I am starting a quality potein shke with BCAA in it. When taking it in the morning, does it compete with gaba and tryptophan making them work less or does bcaa help. Thanks Trudy
Bryan
As long as they are not taken at the same time it’s fine
I have a question about vitamin c. Do i need to space out my vitamin c supplements and amino acid supplements? I see on your list of recommended supplements you mention vitamin c for negating effects of amino acids.. So do the amino acids even work at all if I take my vitamin c immediately after or at same time?
Shanon
I use vitamin C at the same time or right afterwards to negate the effects of the amino acids – as long as we don’t do this taking vitamin C with meals is fine
Dear Trudy, This is long, so if you don’t want to read, the please skip to the bottom where my question is the last bullet. Thank you, Terry
—I am a 62 yo male, athletic, generally calm, 40-yr meditator, with a medium stress career, but this past year has been very stressful with the passing of 6 family members and friends. I generally receive a lot of love from wife and family, and practice AHs LOA and TM/Sidhis. i am a strict vegan. Recently I’ve had some athletic injuries that forced me to stop, but for a few years I’ve been running 40-50 miles a month and train in the gym with weights about 3-4 days a week.
—For about 6 months I took 2-3 mg of ativan. I stepped down to zero, but the insomnia forced me to resume. There was too much stress for me, with the passing of my father and step-mothers, best friend, etc.
—Then I resumed ativan for about 8 months. I stepped down again with my last dose 5 days ago. I used a 100 ml graduated cylinder to reduce the dosage by 10 ml every 5 day, so 4 days as a dose, and then step down. I stepped down from 3.75 to zero over a couple months.
—I don’t have noticeable withdrawals, but the (gaba) insomnia is a big problem, but the difference is that my lifestyle stressors are less, and i did research and am committed to letting the insomnia take its course, and I am not going to be resuming ativan.
—I’ve been taking 3 mg melatonin for 10-15 years or more, and that helps, gives me about a 15-30 minute window to go to sleep, but with the fast half life, I am up in about 2 hours, for as many as 4 hours. I have been taking a second 3 mg pill mid-sleep upon waking. Too much melatonin used to give me night terrors, but in the past year, i’ve been able to take a second 3mg pill about 4 hours in without terrors.
—12.5 mg to 25 mg benadryl for the past 2-3 weeks, as the insomnia stepped up, but I know that is going to be a serious problem with memory, so I am not going to permit that, which focused me on GABA. I need to be sharp in my job.
—Alpha-GPC 600 mg split in the day, not to be taken after 3 pm, to counter the anticholinergic benadryl.
—I read that niacin should be paired or stacked, which would help me to not use the bathroom 2-4 times a night. Getting up to use the bathroom is a significant contributor to not going back to sleep. If i wake, and could just lie there, I’d return to slumber, but with the up and down, not so much. Can you please comment on Niacin dosage for reduction of bathroom requirements. I gave my wife a niacin pill once, and she got a serious case of red skin and scary flushing, she reacted, so I am scared of that.
—Meditation helps, but its groggy, and takes about an hour before I feel sleepy enough to stop and lie down.
—Valerian gives me serious night terrors, so that is not going to be in the equation. Nor anything that has a side effect of night terrors. I already am a lucid dreamer, but they are wonderful and beautiful, mostly.
—I’ve been supplementing with NOW pea protein for 6 months, generally about 50-75 gms a day, split twice a day.
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—What is the best dose of GABA to start with? Should i purchase it with 5-HTP or Theanine (night terrors?), or should I dose separately?
Summary of what i take: melatonin (6 mg split), 50 gm pea protein in the daytime, 25 mg benadryl (1/2 then 1/2 upon waking up), 600 mg Alpha-GPC, several trips to the bathroom per night.
Thank you very much,
Terry
HI Trudy, also, anything that comes to mind to stack with gaba, like taurine, b-6, which I am taking to relieve carpal tunnel from weight training and keyboarding, tryptophan, etc., for a beginner like me, who would like to start simple, and gradually increase knowledge, self-testing, etc., just to get me started. Last night I tried to sleep, and at 5:30 am I took 25 mg of benadryl. Thank god that 25 mg still works after 2-3 weeks. A half pill is not working, so i am building a tolerance. I just ordered NOW GABA with B-6, to be delivered tomorrow, cause every night is a rough night while my physiology rights itself from benzos. All love, light and life to you. Terry
If you have hyperthyroid can you take Gaba? To help you sleep.
Diane
It’s important to address the overactive thyroid. If there are low GABA symptoms there should be no issues using a GABA-only product (no tyrosine which is contraindicated with Graves) but it’s best to discuss with the doctor.
Hi Trudy, we tragically lost our 25 son two months ago. It was sudden and shocking and my husband and I are both experiencing some mild PTSD. Crowds, overstimulation symptoms etc.. we never had either before this.
My husband is having trouble falling and staying asleep.
I am experiencing some anxiety and fear.
Would GABA or tryptophan be a preferable choice?
Vee
I’m so sorry for your terrible loss. A loss of a loved one can lead to nutritional deficiencies and when I’m working with someone in your situation we focus on both low serotonin (tryptophan) and low GABA (GABA) for the sleep and anxiety/fear. Also DPA for the weeping and feeling very emotional and often cortisol can be affected too (espcially with overstimulation issues) and zinc, vitamin B6 and magnesium. Grief therapy, EMDR and essential oils are also very helpful.
Sending my deep sympathies to you and your husband