It’s not uncommon for an adult woman to have had intrusive thoughts her entire life and not even recognize that they are connected to her anxiety levels. She is often unaware that there is anything she can do to actually ease her anxiety and reduce the bad thoughts (such as fearing horrible things happening to her husband and children). Enter the amino acids: GABA, tryptophan, 5-HTP and the pyroluria protocol (zinc, vitamin B6 and evening primrose oil). They can do all of this and more. Kimberly shared her own experience and success on a blog post about intrusive thoughts and these specific nutrients. Here is her story in her own words:
Oh my goodness, I’m realizing after reading this, that intrusive thoughts are something I’ve had my entire life. As a child, this manifested in thoughts of what might happen to my one stable parent when we were apart. More recently, I feared horrible things happening to my husband or children. Like the author of the original blog wrote, these intrusive thoughts reflect a greater anxiety. But I didn’t realize this until I began experimenting with your protocols.
I first tried GABA when I felt extremely anxious, but not on a regular basis. Next, I added the pyroluria protocol, which did bring some relief to the intrusive thoughts. Fast forward to today, when I also take 5-HTP, tryptophan and GABA regularly and have noticed a drastic reduction in those thoughts/fears. It’s like a miracle.
My fear level is maybe 15% of what it used to be, if that.
I also find that I can use extra GABA at night if I wake up and can’t shut off my mind. It works like a charm to help me get back to sleep. What a blessing to have these amino acids.
I’m a calmer, more serene person than I’ve ever been, without (for the most part) the crippling, irrational fears I used to experience. Thank you, as always, Trudy. You are also a tremendous blessing.
I thanked her for sharing and said how glad I was that she is connecting more and more dots. It’s very common to suddenly realize you’ve had these intrusive thoughts your entire life. With her amazing results, combining all the above nutrients she is a poster child for this approach that I use with my clients. I’m thrilled for her miracle outcome and so very happy for her.
I’m sharing her story here as a new blog so I can provide her with some additional approaches to explore and so you can see how these amino acids and other nutrients have worked for someone else (and get your own insights.) I’m also sharing my feedback on how she approached things.
Additional approaches to her to explore: adjusting what is working for her now
Her fear level is maybe 15% of what it used to be but ideally we want to improve on that by fine-tuning what she is doing and capitalize on what is working. Know this – it’s not unreasonable to expect that to get to zero!
If we were working together this is what I’d suggest (assuming she hasn’t already done this):
- Review the low GABA and low serotonin questionnaires and adjust the GABA and/or tryptophan/5-HTP based on any symptoms that remain with a score above zero.
- After that, if there are still some troubling low serotonin symptoms experiment with different doses and timings of tryptophan and 5-HTP – some people do better on one vs the other
- Also, if there are still some troubling low GABA symptoms, experiment with a few different GABA products. I’ve had folks try up to 5 different products before they find the perfect one for their needs
- If she can see the social anxiety and other pyroluria signs remain, we’d adjust zinc, vitamin B6 (and possibly add P5P) and evening primrose oil.
With all of the above, I’d have her do one change at a time and carefully document everything in her food-mood log.
Identifying if the remaining fear/intrusive thoughts are more pronounced in the second half of her cycle
It may simply be a matter of identifying if the remaining fear/intrusive thoughts are more pronounced in the second half of her cycle i.e. after ovulation. As I shared on the blog, one study showed that “women in the ‘early luteal’ phase… had more than three times as many intrusive thoughts.”
She may need to adjust the amino acids up during this period and it may be that over the next 2 months she sees these symptoms resolve with her current approach, as her hormones become balanced. It’s typical to see this in 2-3 months.
My feedback on her approach
Here is my feedback on how she did things and why I love her approach:
- She experimented with GABA some of the time – as needed – based on what she was learning from me from blogs, my book and interviews.
- She made one change at a time, adding the pyroluria protocol next
- Then she added tryptophan and 5-HTP (hopefully one at a time)
- And then her use of the amino acids became regular. This last aspect of consistency is a needle mover for so many of my clients.
- She now tweaks things and takes extra GABA at night if needed. This may be needed after a tough day or if you’ve been glutened or exposed to insecticides.
I will add that the sequence could have been varied and still have had a similar successful outcome, for example, amino acid consistency from day 1 and then adding the pyroluria protocol (this is what I typically do with clients).
However, it’s my goal to empower women like Kimberly to take charge, learn, make changes, listen to their bodies, learn some more and adjust to see further improvements. It makes me immensely happy when I hear that she is a calmer, more serene person than she’s ever been. I feel confident that she’ll be able to get to zero intrusive thoughts with the tips I shared above.
She may or may not also need to consider other possible root causes of intrusive thoughts: low magnesium, low iron, diet (a low carb/high fat intrusive thoughts case study) and gluten issues.
Psychiatric medication discontinuation syndrome, Lyme disease, mold toxicity, heavy metals, toxins, infections, TBI and trauma can also be factors with intrusive thoughts and anxiety, but with her huge improvement I’d suspect these root causes are unlikely for her.
Resources if you are new to using the amino acids and pyroluria supplements
If you are new to using GABA or tryptophan/5-HTP as a supplement, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the low GABA and low serotonin symptoms).
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 on your own so you are knowledgeable. And be sure to share it with the team you or your loved one is working with.
There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, blood sugar control, sugar cravings, self-medicating with alcohol and more.
My book also has an entire chapter on pyroluria (with the protocol and questionnaire). The questionnaire is on the blog too, together with many other related posts (simply search for pyroluria).
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 amino acids that I use with my individual clients and those in my group programs.
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. 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 experience intrusive thoughts or did you have them in the past? Feel free to describe them if you feel comfortable doing so.
And did you think you’d be able to reduce the horrible intrusive thoughts with a nutritional approach?
What helped reduce them for you? If you used a similar approach, how did it look for you?
If you’re a practitioner, have you found this approach to help reduce intrusive thoughts and ease anxiety in your clients/patients?
If you have questions please share them here too.
Are these protocols appropriate for young adult males?
Elaine
Yes they are. Here are a few blog posts that share cases with young adult males and younger boys too
PharmaGABA eases physical anxiety in a young man who has recently given up Adderall, alcohol and nicotine https://www.everywomanover29.com/blog/pharmagaba-eases-physical-anxiety-in-a-young-man-who-has-recently-given-up-adderall-alcohol-and-nicotine/
GABA helps a stressed young boy with episodes of “choking” or tightening in his throat https://www.everywomanover29.com/blog/gaba-helps-a-stressed-young-boy-with-episodes-of-choking-or-tightening-in-his-throat/
GABA mixed in water and swished in his mouth before a meal prevents esophageal spasms /choking/vomiting, and allows him to swallow https://www.everywomanover29.com/blog/gaba-mixed-in-water-and-swished-in-his-mouth-before-a-meal-prevents-esophageal-spasms-choking-vomiting-and-allows-him-to-swallow/
If you feel like you need guidance and support, consider joining the online GABA Quickstart program so you can get help figuring it out. I have a number of moms in the program working with me to help navigate anxiety and related issues one of their children is experiencing https://www.anxietynutritioninstitute.com/gabaquickstart/
When someone is new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start for making changes to be nutritionally stable before starting to taper. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
If you’re a practitioner I also offer training. 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/
Hi Trudy
I’m quite certain I would greatly benefit from your quick start course as I have all the traits mentioned in this blog. I bought & read your book quite some time ago but never felt confident to introduce amino acids on my own. I’m wondering if I should jump into the deep end with the course starting tomorrow or if it would be advisable to go back to basics and read the book again first. Will you repeat the course in the near future?
Sharan
It’s really your call but if you haven’t done anything yet and lack the confidence to get started then the GABA Quickstart program is perfect to get you going and to get support from me. This is why I created the course – so people like you actually get results and relief.
Since you’ve already read my book you will have a great head start on the foundations and you can always refer back to it.
The course is evergreen so you can jump in at any time.
I am tapering off of a benzodiazapene which have destroyed my GABA receptors. I am wondering if you have any experience with using these supplements in treating anyone trying to taper or withdraw from Benzos.
Steph
Yes I have and I have my clients get nutritionally stable BEFORE starting any medication taper (with their doctor’s approval of course) and this prevents many of the adverse effects. This means eating real food, no gluten, no caffeine, no sugar, quality animal protein, eating for blood sugar control and addressing gut health, the adrenals etc (everything I cover in my book “The Antianxiety Food Solution” – more here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/). And then we use the amino acids during the taper (all with the doctor’s approval and monitoring).
I have found that GABA and/or theanine and tryptophan and/or 5-HTP can help a great deal. We may also include melatonin, niacinamide, St John’s Wort, adrenal supportive nutrients and other protocols based on each person’s unique needs.
However, as you’re probably aware, there are a subset of individuals (about 30%) who do have a much more difficult time tapering benzos than others, even with nutritional support. More on this here https://www.everywomanover29.com/blog/world-benzodiazepine-awareness-day-say-no-benzodiazepines-anxiety/
I am aware that many well-meaning benzo support groups say don’t use any supplements, but I don’t agree with this advice. We always trial the nutrients because many folks do benefit from them.
I’m also now advising full spectrum infrared sauna to facilitate the detox process. More about sauna here https://www.everywomanover29.com/blog/thera360-plus-my-portable-full-spectrum-infrared-sauna-from-therasage-better-sleep-and-digestion-more-energy-and-even-more-joy/
I have been on SSRI for 25 years do u work with people to help wean off these medicines ? I have developed horrible insomnia and my obsessive thoughts come and go . I am on 25mg of fluvoxamine! Any thoughts u may have regarding how I could help myself or if u do coaching ? Thanks
Kristy
When someone is not a client I have them read this blog and work with and discuss with the prescribing doctor as there is the risk of serotonin syndrome with SSRIs and tryptophan https://www.everywomanover29.com/blog/taper-from-antidepressant-tryptophan-amino-acids/
If this is not possible I’ve had client’s work with a knowledgeable pharmacist (with the doctor’s monitoring) or find a new doctor or share my book with him.
We do also discuss this on the Anxiety Summit 5: Gut-Brain Axis. Look for “SSRI Impact on the Microbiome and Safe SSRI Tapering” with Dr. Achina P. Stein, DO.
GABA can be used with SSRIs and may very likely help with insomnia and some of the obsessive thoughts
When someone is new to the amino acids (and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start for making changes to be nutritionally stable before starting to taper. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
As you explore low GABA, if you feel like you need guidance and support, consider joining the online GABA Quickstart program so you can get help figuring it out https://www.anxietynutritioninstitute.com/gabaquickstart/
My 18yr old daughter has had anxiety, facial ticks and repeats tube ‘touch’ things (to prevent bad things happening), for years now. It’s sad to watch and see people make fun but it all started due to undiagnosed dyslexia and how she coped with it. I am desperate to get her help but not confident to just buy supplements and give them. We are in the U.K., is it possible to have a consultant appointment?
Susan
I am sorry to hear she’s struggling and has been made fun of. I’m not seeing new clients at the moment so please sign up on the waiting list. Until then I’d start with dietary changes as this can have a big impact. It’s a comprehensive approach – amino acids AND diet. What is her 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?
Gluten is a big factor to consider – Integrative Medicine Approach to Pediatric Obsessive-Compulsive Disorder and Anxiety https://www.everywomanover29.com/blog/integrative-medicine-approach-pediatric-ocd-anxiety/
When you are new to the amino acids and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, 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/
If you would like guidance in a group online setting my GABA Quickstart program is extremely helpful when you have questions and need moral support/encouragement. More here about the program and purchase info https://www.anxietynutritioninstitute.com/gabaquickstart/ I have many moms in the group figuring things out for a child and one mom has had great success with no more anxiety and dramatically reduced tics for her son. The next step after this is the Amazing Aminos for Anxiety (also an online group paid program that covers all the other amino acids).
Nutritional psychiatry approaches markedly reduced my anxiety and distress. Changing my diet to support anxiety reducing nutrients made a noticeable difference to my wellbeing. For example, eating a little freshly prepared ox or mutton liver a few times a month will significantly reduce deficiencies in many of the most critical vitamins and minerals for mental health and is a cheap way to improve the nutritional value of your diet without significantly altering your day to day cooking behaviour or meal plan.
Chris
Thanks for sharing and wonderful to hear! Nutritional psychiatry approaches are powerful for so many and I’m a big fan of nutrient-dense liver in the diet.
In your comments section, I notice a lot of us have been duped willingly into psych drugs. Easy to prescribe, very very difficult to wean! SSRIs, benzos, many others.
CJ
Yes many folks are prescribed SSRIs and benzodiazepines without being aware of the issues with side-effects, tolerance, dependence and withdrawal/discontinuation syndrome. However, as you’re probably aware, there are a subset of individuals (about 30%) who do have a much more difficult time tapering benzos than others, even with nutritional support. More on this here https://www.everywomanover29.com/blog/world-benzodiazepine-awareness-day-say-no-benzodiazepines-anxiety/ SSRIs can be as problematic for some folks too.
Please do share your story if you are comfortable doing so.
Folks are also not aware of the power of nutritional psychiatry – both diet and amino acids and other nutrients like the one discussed in this blog. My goal is to change this awareness with my book, speaking and this blog.
Hi Trudy,
I just wan to let you know that I started 5htp and l tyrosine about 3 months ago and have noticed an enormous diffence in the way I feel. I have had chronic fatigue for as long as I can remember along anxious thoughts and mood issues. I can now get through the day without a constant desire to go back to bed, are spending less time in my head going over negative thoughts and feelings and my social anxiety has subsided drastically. Do you have any thoughts on root causes? Is it generally genetic when it comes to low neurotransmitters? My father was bipolar and 2 of my other siblings also struggle with anxiety/depression.
Thanks for all your work, I’ve learnt so much!
Laura
It’s wonderful to hear that 5-HTP and tyrosine has made such an enormous difference for you! Thanks for taking the time to share here. Feel free to share details of dosing and if you also made any dietary changes too.
I list some of the many root causes of low serotonin in these blogs
https://www.everywomanover29.com/blog/increasing-tryptophan-or-5-htp-temporarily-when-a-winter-dip-in-serotonin-causes-more-severe-anxiety-ocd-and-or-the-winter-blues/
and
https://www.everywomanover29.com/blog/imposter-syndrome-and-low-serotonin-is-tryptophan-the-solution/
They can differ by person and but also look like they run in families when everyone is eating junk food, sugar, gluten etc.
I hope your success inspires your siblings
Thank you for this post. I don’t always read everything sent but I saw “intrusive thoughts” and clicked right away. I have had anxiety my whole life and just assumed it was part of my personality, or something I needed to work with or work on psychologically or spiritually. And often it has felt like my fault—a way that I haven’t been able to train my mind or use self care to calm myself. Now that I have a child and i see that for his whole life I have had these intense intrusive thoughts, I figured it was just part of being a mom. I’m seeing here that I don’t have to keep living with this. I’ve taken GABA at night for a few years and it has given so much relief for falling asleep, but I’m glad to hear that these other supplements can help too—and to know about the anxiety going up after ovulation—yes! That has been so true of me. Thank you.
Claire
Glad to hear this resonates with you. And yes many people just assume it’s part of their personalities and that they are at fault too. It’s so unfortunate but the good news is that there is a solution. Since you’ve already seen benefits with GABA for sleep you’re already moving in the right direction. And this new found awareness will help you in the future if your child/children need help too.
Please keep us posted
Hi Trudy,
What a lifesaver you are to so many people. I have been reading you for about 7 years or so. I went from perimenopause to mercury poisoning and menopause and am functioning normally 15 years later by taking generic Effexor, generic Ativan and thyroid meds, plus troches, vitamins and dermal progesterone. I know, really hard stuff to get off of. I would like to get off of the meds and just take your amino acids etc. and be on them plus vitamins and minerals, good sleep, exercise and nutrition. I “went off” them before, but added nothing to help me. Big problem and ended up back on the meds. I am 60. I want to be doing what is healthy and best for my life. I know you can help. Where do I start? I need support while coming off the stuff. Ativan is like coming of cocaine or speed they say. I know it was scary. Plus coming off Effexor is supposed to be terribly hard, too. But with the right amino acids…this could work out great! Can you help me? Mae
Mae
I have my clients get nutritionally stable BEFORE starting any medication taper (with their doctor’s approval of course) and this prevents many of the adverse effects. This means eating real food, no gluten, no caffeine, no sugar, quality animal protein, eating for blood sugar control and addressing gut health, the adrenals etc (everything I cover in my book “The Antianxiety Food Solution” – more here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/). And then we use the amino acids during the taper (all with the doctor’s approval and monitoring).
I have found that GABA and/or theanine and tryptophan and/or 5-HTP can help a great deal. We may also include melatonin, niacinamide, St John’s Wort, adrenal supportive nutrients and other protocols based on each person’s unique needs.
However, as you’re probably aware, there are a subset of individuals (about 30%) who do have a much more difficult time tapering benzos than others, even with nutritional support. More on this here https://www.everywomanover29.com/blog/world-benzodiazepine-awareness-day-say-no-benzodiazepines-anxiety/ The same can happen with other psychiatric meds
I am aware that many well-meaning benzo support groups say don’t use any supplements, but I don’t agree with this advice. We always trial the nutrients because many folks do benefit from them.
I’m also now advising full spectrum infrared sauna to facilitate the detox process. More about sauna here https://www.everywomanover29.com/blog/thera360-plus-my-portable-full-spectrum-infrared-sauna-from-therasage-better-sleep-and-digestion-more-energy-and-even-more-joy/
Hi Trudy,
I have used Gaba sometimes everyday for anxiety and it does help to calm especially my heart palpitations. I would like to add tryptophan because I did stop Gaba for a while to try it and thought it did help with the intrusive thoughts I’ve lived with for years and only just in the recent years realized it seems to be connected to and perhaps cause of my anxiety, actually ended up in the ER once for anxiety! How do I combine them do they have to be taken a certain amount of time apart? When I tested it I took one at bedtime instead of the Gaba, with the tryptophan I took 500 which helped most nights, sometimes it didn’t and I considered adding Gaba, I usually take 200, but didn’t know if they should be used together.
Thanks,
Diane
Diane
Glad to hear you’re already seeing benefits. I have clients start out by trialing one and then once a baseline has been found, they add in the other one (first doing a trial of the end amino acids). We often end up using tryptophan and GABA during the mid-afternoon and evening doses. We adjust both up or down to find the ideal dose for each person.
Dr Andrew Huberman of Stanford U in Ca suggests no one take 5HTP daily, I do not remember exactly why, however I do TRUST him. Huberman explains why I do not remember which podcast. My history is with severe PTSD stemming all the way to infancy, I do have racing thoughts when my head hits the pillow. I have troubles often falling asleep and also suffer from terminal insomnia waking quite early even if falling asleep quite late. I use Magnesium, Gaba. & L Tryptophan to fall asleep. Oddly enough I organically only take 5HTP when I am feeling down. This was before I found Huberman on youtube. Not stating my sleep hygiene is the best, but it has certainly improved vastly. Lastly when sleep is very elusive I use my own chakra & aura clearing on myself it always works, but you could record something from the internet on an old fashioned tape recorder, and play it by your bed to not have the EMF’s in your bedroom… Blessings to all those who do not go to sleep with ease.
Divora
Thanks for sharing what’s working for your racing thoughts and insomnia. Be sure to work on the sleep hygiene further.
I would love to know his rationale about 5-HTP so if you find the podcast please do let me know. I wonder if it’s related to the fact it can raise cortisol?
Trudy forgot to ask if you ever checked out the article on the side effects of tryptophan?
Are these amino acids safe for pregnancy?
Natalie
Neither tryptophan or GABA have been studied during pregnancy and breastfeeding but a free form amino acid blend (that does contain tryptophan) is often very helpful.
Other approaches to improve mood, reduce anxiety and help with sleep include exercise, yoga, diet and bright light therapy/full spectrum light, tapping/EFT, vagus nerve support. Dr. Aviva Romm writes about herbs for anxiety and specifies which are safe https://avivaromm.com/7-herbs-anxiety/
If you are new to 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. Much of this helps with low mood, cravings and insomnia too. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Of course it goes without saying – nutrient-dense food, allowing time to recover and a good support system is so important at this time too.
Is it safe to use GABA when you are pregnant? If not what can you suggest for chronic pregnancy anxiety?
Margaret
GABA has not studied during pregnancy and breastfeeding but a free form amino acid blend (that does contain tryptophan) is often very helpful.
Other approaches to improve mood, reduce anxiety and help with sleep include exercise, yoga, diet and bright light therapy/full spectrum light, tapping/EFT, vagus nerve support. Dr. Aviva Romm writes about herbs for anxiety and specifies which are safe https://avivaromm.com/7-herbs-anxiety/
If you are new to 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. Much of this helps with anxiety, low mood, cravings and insomnia too. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Of course it goes without saying – nutrient-dense food, allowing time to recover and a good support system is so important at this time too.
I tried GABA and it makes me feel like I can’t breathe. What could be causing this type of reaction? I tried it more than once because I wasn’t sure it was the GABA and it happened every time. I felt like I could not get any air and had to stand up quickly and gulp air. On another blog I saw someone else post that GABA does this to her also. Any idea why this could be happening to me? I do have bradycardia (HR in the 40’s usually), could this be the cause? Thank you.
C. Robinson
This can happen when too much GABA is used. Some folks get a flush sensation too https://www.everywomanover29.com/blog/too-much-gaba-causes-a-tingling-niacin-like-flush-sensation-in-the-brain-and-body-its-awful-and-very-uncomfortable/
I have clients start with 125mg and increase slowly from there. Very sensitive folks will use much less to start.
May I ask how much you used and which product?
Thank you for your quick reply. I took each time 1 capsule of Pure Encapsulations GABA which is 700mg/ capsule.
C Robinson
Thanks for letting me know – this kind of response is not uncommon with this high a dose. It concerns me that companies make such high doses of GABA. Please do share if you decide to trial a lower dose of 125mg.