Is your son or daughter finding college/university overwhelming? Is he or she battling with new or worsening anxiety, worrying about results, has fears about success or fitting in, lying awake imagining the worst outcomes or maybe feeling like a perfectionist and getting stuck? Perhaps they have poor self-confidence, feel like an imposter and may even have panic attacks. These signs and symptoms are all common with the low serotonin-type of worry-in-the-head anxiety, which may also include PMS (premenstrual syndrome), obsessive tendencies and anger issues.
They may also be experiencing the low GABA type of tension-anxiety, where they lie awake at night stiff and tense and self-medicate with too much sugar, carbs, junk food and/or alcohol (and maybe even pot and other drugs). There may be intrusive thoughts too and panic attacks also triggered by low GABA.
What about focus issues/ADHD and low motivation, no ability to follow-through on tasks and projects, procrastination and missing deadlines? These are all classic signs of low catecholamine, which also includes low energy, and feeling depressed/sad/low/flat. Your son or daughter may just want to crawl up in their dorm bed and not do anything or may spend hours doing mindless activities like binge watching Netflix or scrolling mindlessly through social media.
All of these signs and symptoms point to low levels of neurotransmitters or brain chemicals: low serotonin, low GABA and low dopamine. We need the right raw materials to make these neurotransmitters and the majority of college cafeterias are not providing nutrient-dense foods and/or foods that are unique for each person’s biochemistry (more on this below).
The huge rise in anxiety and other mental health issues in college students
It’s no wonder that we are seeing a huge rise in anxiety and other mental health issues in college students. Way too many students are dropping out and so many are struggling unnecessarily.
This 2019 Harvard blog post shares some alarming stats:
Anxiety in college is very common. According to the American College Health Association Fall 2018 National College Health Assessment, 63% of college students in the US felt overwhelming anxiety in the past year. In the same survey, 23% reported being diagnosed or treated by a mental health professional for anxiety in the past year.
This article in Nature earlier this year, The problem is greater than it’s ever been’: US universities urged to invest in mental-health resources, highlights points from US National Academies of Sciences, Engineering, and Medicine report:
- 68% of university presidents listed student mental health as one of their most pressing issues
- the dropout rate for students with diagnosed mental-health problems ranges from 43% to as high as 86%
- The students who said that they had more trouble with anxiety or depression after the lockdown also reported greater alcohol use
It states that faculty members should “receive formal training to address and support student well-being” and “students should learn about mental-health issues as part of their introductory training.” They also say “Hiring more counsellors could be an important step, but counsellors alone can’t turn the tide.” I agree with all this but recommend adding nutritional psychiatry awareness, training and resources too.
Poor diet and nutritional deficiencies are a major contributing factor even though it’s seldom discussed. The good news is that there are relatively simple solutions – amino acids as supplements for quick relief and diet as the foundation – but it does take work.
Using amino acids as supplements for quick relief
Amino acids, used as supplements, are a quick way to offer immediate relief of symptoms: tryptophan or 5-HTP (for the low serotonin worry-type anxiety), GABA (for the tension-type anxiety) and tyrosine (for the low dopamine poor-focus and low symptoms). Here are some examples:
- A 23-year-old female college student, adopted and exposed to alcohol while in the womb, has some learning struggles. She doesn’t want to miss a day of taking 5-HTP, because she says that “it keeps her on her toes,” which she says means that it “keeps me focused,” when studying.
- Tyrosine helped a young man who was learning new software: “Within an hour the stress just melted away!”, alleviating his anxiety and panic attacks and creating a feeling of calm focus.
- A newly qualified nutritionist shared how she suffered badly from imposter syndrome at the end of her nutrition degree and she felt socially awkward in so many outings and situations. Her anxiety and stress were through the roof and her sleep was poor. She said these wonderful results: “What really tipped the balance was the supplementation of tyrosine, tryptophan & GABA.”
If you are new to the amino acids, 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
This lists The Antianxiety Food Solution Amino Acid and Pyroluria Supplements that I use with my individual clients and those in my group programs.
We use the amino acids for quick relief of symptoms and then focus on the foundations like diet and address other imbalances.
Diet as the foundation for students i.e. nutritional psychiatry
I first blogged about nutritional psychiatry in 2015 when the ISNPR position statement was published in World Psychiatry, the official journal of the World Psychiatric Association. This 2019 paper, Nutritional psychiatry: Towards improving mental health by what you eat provides an overview of the emerging field of nutritional psychiatry:
Does it matter what we eat for our mental health? Accumulating data suggests that this may indeed be the case and that diet and nutrition are not only critical for human physiology and body composition, but also have significant effects on mood and mental wellbeing. While the determining factors of mental health are complex, increasing evidence indicates a strong association between a poor diet and the exacerbation of mood disorders, including anxiety and depression, as well as other neuropsychiatric conditions.
The 2017 SMILES Trial is the first randomized controlled diet depression study and ONE THIRD of the dietary intervention group saw improvements in their depression symptoms. This was just diet alone and switching from processed/junk food to real food with no specific dietary restrictions. Participants also reported improvements in anxiety symptoms. And the authors even addressed the cost factor, stating it was more affordable to eat this way.
Research supports this connection in college students. This is one of a growing number of studies, Eating behavior and relationships with stress, anxiety, depression and insomnia in university students, that concludes that:
unhealthy eating patterns are common in university populations and are related to anxiety, stress, and depression. Educational interventions to reduce unhealthy food consumption in university students can also result in psychological health improvements and/or vice versa.
Unfortunately, as students get more anxious and depressed their food choices get worse (especially for male students) and it becomes a vicious cycle. This paper, Examining the Role of Anxiety and Depression in Dietary Choices among College Students, reports:
Overall, a decrease in total caloric intake and an increase in sugar consumption were found as self-reported symptoms of anxiety and depression increased. In addition, there were sex differences in the relationship between depression and food choices. Men consumed more saturated fat as well as less fruits and vegetables as self-reported symptoms of depression increased. Results suggest symptoms of depression are a greater risk factor for poor nutrition in male college students than females.
It’s time for colleges/universities to recognize all this and teach about nutritional psychiatry. My book, The Antianxiety Food Solution is an excellent starting point for students, parents and educators (together with other blogs on this site).
Checking out cafeterias and cooking options
When looking at colleges are you also looking at what the cafeteria offers and if they cater for special diets (like gluten-free, dairy-free, Paleo etc) and/or offer real whole food, organic vegetables and fruit, grass-fed meat, wild fish and fermented foods?
Can students use a slow cooker, blender, Instant Pot or electric frying pan in their dorms?
Is there a dorm kitchen and can they take their own pots and pans (so non-stick pans can be avoided) and any of the above appliances?
Are there nearby living options that include a kitchen and a store with quality food for purchase?
I feel colleges/universities should be rated on all of the above in addition to everything else.
It all starts at home before they leave for college
Having a good college cafeteria and dorm kitchens is one step in the right direction, but these young adults also need to understand the impact of a breakfast of bagels and coffee or not having breakfast or the fact that gluten may trigger a panic attack and make them sad. They need to know how to shop and cook if there is a shared dorm kitchen or apartment. And they need to make the right choices when they do eat in the cafeteria or nearby restaurants (assuming good options are available). This all starts at home with you before they leave for college.
Katie shares this about her daughter who plans to use the college cafeteria for some meals and also cook in the apartment kitchen on weekends:
My daughter was just saying today how glad she is that she doesn’t have to figure out [the connection between increased anxiety, fatigue, brain fog, sadness and what they are eating] while learning how to live on her own and go to college. I changed how I ate 8 years ago for my PCOS and about 3 years ago she decided to give it a try after feeling so horrible but seeing my change. I’m so proud of her for embracing a healthier lifestyle in her teen years when everyone around her is subsisting off energy drinks and vending machine food. It makes me think that if we offer them a little education, they’ll make good choices for themselves.
This mom can also feel proud that she led by example for her daughter (and I appreciate them for letting me share here).
But I believe the colleges need to play a role in this too. They are providing food and this is a perfect educational opportunity that will serve their students (and future generations), solve the mental health crisis they are struggling with and prevent drop-outs (which is having an impact on their bottom-line).
Do you believe colleges/universities should be rated on all of the above in addition to everything else? What have you done to check out cafeterias and cooking options for your daughter or son?
Has your son or daughter benefited from any of the amino acids or eating real whole food (and according to their own needs?
Do you work in a college and are you seeing this rise in anxiety and depression? If yes, how do we get these changes implemented?
How do we educate students once they are at college (other than making sure campus food is excellent):
- a lifestyle/diet/anxiety app with resources and tracking?
- online training with a nutritionist/coach and access to an online forum and live Q&As?
- one-on-one campus nutrition coaches?
- make nutritional psychiatry part of the curriculum?
- produce a documentary following the lives of students on campus and showing the transformation they experience?
Feel free to post your questions and ideas here too.
Hi Trudy,
I have read your book and found it very helpful.
After taking the questionnaire and the Zn taste test and paying attention to my lack of dreams I started taking B6 and Zn. I started slowly with only 100mg B6 for a week and then added 30 mg Zn the next week. For both weeks there was no change so I upped the B6 to 100 mg and Zn to 60 mg. I did have one dream I recalled which wasn’t a nightmare , which was an improvement. No change on the oral Zn test. As soon as I increased both doses I started to feel jittery, achy and tired for hours during the day. I have always taken these with food and together once daily at lunch. I also take melatonin and tryptophan at bedtime.
Do you think the difficulty with feeling jittery, achy and tired is due to increasing them both at the same time? Is it more likely coming from one or the other? Would you recommend going back to the initial doses when I wasn’t seeing improvement? I have a long history of anxiety and depression.
Thank you very much
Nancy
Nancy
Pyroluria didn’t get a mention in this blog but social anxiety and inability to fit in at college social events and clubs is a big issue for so many and the zinc and vitamin B6 can make such a big impact once the ideal combination is found.
When someone has an issue with new nutrients or increased doses for pyroluria we always go back to previous doses. I also like to do one change at a time in case of reactions. These reactions – jittery, achy and tired for hours during the day – are not something I’ve seen with either zinc or vitamin B6 so I’d also look for other reasons like some other change in nutrients or diet, accidental gluten exposure, product quality, copper in the zinc supplement etc.
Thank you very much.
Could the symptoms of feeling achy, jittery or very tired be from a combination of using Zn and B6 along with tryptophan and/or 5HTP and melatonin? I had started those previously.
I will look to see if there was gluten exposure, I have never had these symptoms before with gluten or my typical pretty clean diet.
I appreciate your help
Nancy
Nancy
These reactions are not something I’ve seen with either zinc or vitamin B6 when used alone, together or when used with tryptophan and/or 5HTP and melatonin.
Thanks for this very useful information. I have a 21 year old son who fits the mold in what you have described. When I ask him if he’s depressed he says no . Am I approaching it in the wrong way? He plays video games all night, fails classes, lived in a single room dorm room in college in a suite, does have many friends and overeats. Any guidance would be appreciated
This is contued from the last message. He does not have many friends. I’m suggesting to him that he gets a job this summer. He also smokes pot at night for a few years. My husband says all the kids do it. I’m not in agreement and things something needs to change. He never acts stressed or worried about anything. Thanks for your help
Fran
Depressed is a word many young adults don’t relate to and young men especially. I would see if he’s open to picking out what he feels may apply to him from the first 3 paragraphs of this blog. And ask if he’d like to see changes. He has to want the change. Then have him read the section: Using amino acids as supplements for quick relief.
There may be some reluctance and disbelief but once the right amino acid provides results it’s much easier after that – they feel better and have hope. It also makes the subsequent diet changes easier.
At the same time, the family diet needs to be changed to real whole foods, gluten-free, caffeine-free and sugar-free and everyone needs to be on board and eating the same. Summer is the perfect time for you and your son to see how this impacts him and then you have to figure out a solution for his college eating when he goes back.
I’m in agreement with you, just because all the kids smoke pot doesn’t mean it’s ok for him. The pot is a way of self-medication and it’s often an addiction (and many kids struggling with these same anxiety/mood issues). The amino acids help with this aspect 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/
The pyroluria chapter is the one to read re him having no friends and staying in playing video games (which is also often an addiction and self-coping mechanism).
Hi Trudy,
My therapist sent me this blog. She has been suggesting GABA and L theanine for a while now. I just picked up both and I am unsure of the dosage to help treat anxiety. I suffer from extreme anxiety disorder due to trauma.
Nikki
The dose differs for each person with 125mg as the starting dose of GABA and 200mg for theanine. I have clients trial one at a time. 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/or theanine 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/
Since you are new to 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/
Are you a college student and do you have access to real whole quality food? Do you cook for yourself? Nutrition/diet is foundational even when anxiety is due to trauma.
Please thank your therapist for sharing my blog with you and do let her know I offer amino acid training for practitioners if she is interested in learning more.
I recently found you from the sleep summit I think. I have enjoyed your articles. I was wondering if you’d be open to learning more about the gut brain connection? I use supplements with specific mental wellness strains of probiotics, prebiotics, and phytobiotics, to help the gut produce the right amount of gaba, serotonin, dopamine and other neurotransmitters snd then communicate them to the brain to be utilized properly.
I did amino acid therapy for years with some benefit, but not enough. After balancing my gut brain axis, I felt better mentally than I had in 20 yrs. my education is in Culinary Nutrition snd I’m a huge advocate for eating for our mental wellness. I would love to talk with you snd introduce you to our formulator. Please email me if you would be willing to review info on these supplements. Thank you! Kristen
Kristen
I’m very aware about the gut-brain connection and I even hosted an entire summit on it – Anxiety: Gut-Brain Axis 🙂 In addition to what I’ve shared today about the amino acids and nutritional psychiatry, addressing gut health in college students (and everyone else) is key too.
Here is one of many studies: Probiotic Supplement Preparation Relieves Test Anxiety by Regulating Intestinal Microbiota in College Students https://pubmed.ncbi.nlm.nih.gov/33981369/
Glad to hear these nutrients worked for you and thanks for reaching out but no thanks on the offer.
Besides nutrition I have found Brain Gym® balances are very beneficial. A simple 5 step goal setting technique uses easy movements to improve focus/comprehension, organisation and emotional stability, thinking and communication skills. People need to be empowered. Brain waves need to change. This is one way to do that and draw out the full potential of the person.
Heather
Thanks for sharing. Have you used Brain Gym with college students and seen it to help with anxiety, stress and depression?
I see one study where it helped improve sleep and reduce anxiety in nursing home patients- The Effects of Brain Gym on Quality of Sleep, Anxiety in Elderly at Nursing Home Care Case Medan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6876816/
I’d love you to comment on this new paper which mentions Brain Gym as a neuromyth – The Persistence of Neuromyths in the Educational Settings: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7835631/
The authors also list these as neuromyths that I respectfully disagree with: Children are less attentive after consuming sugary drinks and/or snacks; It has been scientifically proven that fatty acid supplements (omega-3 and omega-6) have a positive effect on academic achievement; Following a specific diet can help overcome certain neurological disabilities, such as ADHD, dyslexia, and autism spectrum disorders.
Hi Trudy,
I just feel so lost and have no idea what to do. Gaba certainly is helpful, but my anxiety issues are very high. With regards to depression, I am scared to take anything that will raise serotonin, as I appear to be overmethylated. Swing from the chandeliers if have Same and respond badly to antidepressants. So high Serotonin.
It doesn’t help that I care for my 92 yr old mother, and is very exhausting. Never a let up in stress, but i don’t want to put her in a home.
I have chronic fatigue and fibromyalgia. Also Salicylates issues. They can also contribute to the stress.
Also Pyrroles. And Mtfhr c667T homozygous, but have issues with any folate or folic acid treatment.
Sorry if this all seems too complicated to get your head around.
Gaba certainly helps, but something else is needed.
Huge carb cravings, chocolate, crying at the drop of a hat. Just don’t know what to do. Sorry Trudy. Kind regards Anne
Anne
I would still trial tryptophan or 5-HTP if there are low serotonin symptoms (and keep vitamin C on hand for any adverse effects). If it truly is high serotonin, collagen may help to lower it for some folks https://www.everywomanover29.com/blog/collagen-gelatin-lower-serotonin-increase-anxiety-depression/.
DPA helps to end comfort-eating, end weepiness/crying and boosts endorphins https://www.everywomanover29.com/blog/dpa-comfort-eatin-weepiness-endorphins/
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 (as I mention in the blog). 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’m guessing you are not a student but all this research applies to all ages.
Thanks for the great information on this site.
I have anxiety which I suspect is due to Hashimoto’s. I have low BP and most of the products I look at state they can lower BP. I tried L-theanine but very quickly my heart was racing. Any suggestions for something calming and safe? Thanks in advance.
Isabel
Reduced doses of theanine or GABA often work well (if it’s low GABA anxiety). Tryptophan or 5-HTP works for the worry-in-your-head and ruminating type of anxiety.
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 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? If you are a student and have access to a kitchen this is very do-able. If you’re not a student, this nutritional psychiatry research applies to everyone.