Don’t forget that serotonin takes a dip in winter when the days are shorter and there is less light. If you’re currently using tryptophan or 5-HTP to boost low serotonin and ease low serotonin symptoms – worry-type anxiety, panic attacks, insomnia, ruminations, PMS, irritability, negativity, perfectionism, obsessiveness, lack of confidence, anger/rage, afternoon/evening cravings – you may find you need to increase your dose for a few months.
This will especially be the case if you check off winter blues or more severe winter anxiety (yes it’s a thing and published in the research) on the low serotonin symptoms list.
I shared this on Facebook last week and the feedback ranged from surprised to curious to confirmatory.
In this blog I’m sharing some of the feedback and some of the supporting evidence, as well as other factors to consider.
The addition of 5-HTP in the morning and a light box
Kathy thanked me for the reminder and shared the changes she makes in the winter months:
Thanks for the reminder! I need to increase my dose this time of year… I can feel myself feeling “down”. I take 500 mg Tryptophan before bed and 100 mg 5-HTP in the morning before breakfast. I also use a light box in the morning while eating breakfast, which helps.
This is an increase from her typical dosing in the spring and summer when she only takes tryptophan at night before bed.
She also only uses her light box or SAD (seasonal affective disorder) lamp in winter. You can read more about SAD/full spectrum lamps here. They are also a wonderful way to boost serotonin and mood in the winter.
My daughter’s anxiety and OCD goes through the roof
Mark shared about his daughter’s anxiety and OCD (obsessive compulsive disorder):
Every year from October – March, my daughter’s anxiety and OCD goes through the roof. At first we thought it was the transition from summer to school, then the craziness of the winter holidays and suspected mold allergy. Now, based on this information, a winter/less light induced dip in serotonin may be an additional factor we hadn’t considered. We’ll try adjusting her 5-HTP dose and see if we gain some improvement. Thanks for the tip.
It’s really common for families to attribute the more severe anxiety and OCD to the stress and craziness of the winter holidays. And of course suspected mold issues do need to be looked into and addressed. But even then, the dip in serotonin can compound all these factors.
Planned tryptophan bump for Christmas sugar cravings and holiday family stress
Carol shared this about her plans to temporarily boost serotonin:
I am one of those light weights that was able to do one 500 mg pill a day of tryptophan. But I do think that it would help to bump it up to two a day to get me through the Christmas sugar cravings AND holiday family stressful get togethers! I’m all about taking the minimum effective dose but this is helpful to know that there could be a temporary boost just to get you through this time!
It’s wonderful that 500mg tryptophan is enough for her and I’m all for a minimum effective dose! However the winter dip in serotonin – and increased sugar cravings and family stress – is a common reason many folks bump up the dose for a month or more.
You may also find you made the change intuitively. Linda shared this: “I had made the adjustment. I just did not realize the reason why.”
A question about timing of 5-HTP and what to do in Spring
Suzanne shared that she uses a SAD light (also called a light box) and finds that it helps. She asks:
Can I just take the 5-HTP on days with no sun or is it better to have it build up in my system? When spring rolls around, do I taper off or can I just stop taking it?
This is my feedback: I haven’t had anyone just use 5-HTP on cloudy days but it’s worth a trial. If you are noticing increased anxiety and mood changes only on cloudy days and using the SAD lamp on those days helps, then using 5-HTP on those days may be enough. If not, use 5-HTP consistently/daily through the winter months.
Amino acids do not need to be tapered but I find my clients do better when they are reduced over a few weeks. Some folks also choose to just stop taking them and do fine.
I appreciate all the feedback and the great questions. I’ll report back when I hear how Mark’s daughter does with the adjusted 5-HTP and how Carol does with the bump in tryptophan (and any other feedback I get from these folks).
Some of the research and possible mechanisms
There are many studies that support serotonin changes and seasonal variations in mood. Here are just two of them:
- Effect of sunlight and season on serotonin turnover in the brain “Alterations in monoaminergic neurotransmission in the brain are thought to underlie seasonal variations in mood, behaviour, and affective disorders… turnover of serotonin by the brain was lowest in winter. Moreover, the rate of production of serotonin by the brain was directly related to the prevailing duration of bright sunlight… Our findings are further evidence for the notion that changes in release of serotonin by the brain underlie mood seasonality and seasonal affective disorder.”
- Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology? “one contributory facet may be the role of sunshine on human skin. Human skin has an inherent serotonergic system that appears capable of generating serotonin.”
Other factors to consider: low vitamin D, sugar, pyroluria and phenols
There are other low-serotonin related factors to consider too:
- Low vitamin D is common in the winter and sufficient levels are needed for making serotonin. This paper, Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior describes how“Brain serotonin is synthesized from tryptophan by tryptophan hydroxylase 2, which is transcriptionally activated by vitamin D hormone. Inadequate levels of vitamin D (∼70% of the population) and omega-3 fatty acids are common, suggesting that brain serotonin synthesis is not optimal.”
- The increased consumption of sugar at this time can lead to reduced zinc, magnesium and B vitamins (like vitamin B6 and thiamine) and this can further reduce serotonin levels, which relies on these nutrients as cofactors for production. By boosting serotonin with additional tryptophan or 5-HTP you can actually reduce some of the cravings.
- If you have the social anxiety condition called pyroluria, the added stress of family and holiday gatherings can also contribute to zinc and vitamin B6 being dumped, and further impacting serotonin production.
- Christmas tree phenols can be a trigger for anger, meltdowns, anxiety, hyperactivity, insomnia, aggression, self-injury and autistic symptoms in susceptible individuals
Resources if you are new to using tryptophan and 5-HTP as supplements
If you are new to using the amino acids as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low serotonin symptoms here) and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.
If you suspect low serotonin or 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 so you are knowledgeable. And be sure to share it with the team you or your loved one is working with.
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 acid products 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 (if you have low GABA symptoms). 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.
Have you noticed this winter dip in serotonin and made adjustments to your 5-HTP or tryptophan? And do you feel less anxious, less obsessive, not as low and with fewer sugar cravings?
Do you find that using a SAD lamp/full spectrum light at this time helps even further?
Were you aware that serotonin dipped in winter and could be playing a role for you? Or did you think it was just the stress and overwhelm of the holidays (and /or some of the emotional upheaval some of us face at this time)?
If you’re a practitioner, have you seen this with clients or patients?
Have you also noticed you need to adjust your GABA and other amino acids at this time too (both GABA and dopamine show seasonality)?
Feel free to ask your questions here too.
I’m wondering about what I’ve read about tryptophan causing a blood disorder E.M.S. sometimes even in small doses. Apparently the government had a recall due to that. I’m concerned about using it for my sleep and anxiety issues.
Linda
Tryptophan was taken off the market as a result of a bad batch that caused EMS. Prior to that it was commonly prescribed/recommended by doctors.
Here is some information on this: “The eosinophilia-myalgia syndrome (EMS) outbreak that occurred in the USA and elsewhere in 1989 was caused by the ingestion of Showa Denko K.K. (SD) L-tryptophan (L-Trp). “Six compounds” detected in the L-Trp were reported as case-associated contaminants. Recently the final and most statistically significant contaminant, “Peak AAA” was structurally characterized.”…. “The structural similarity of these homologs to case-related contaminants of Spanish Toxic Oil Syndrome (TOS) is discussed.” https://pubmed.ncbi.nlm.nih.gov/29800716/
Jeffrey Smith writes about the backstory in chapter 4 of his book “Seeds of Deception.”
The EMS outbreak was serious but I have not seen any issues with EMS in the 13 years I have been doing this work. My mentor Julia Ross, author of “The Mood Cure”, has not seen any issues for over 20 years. Neither of us have had feedback from colleagues reporting issues either. And tryptophan is now freely available but quality is key. We both only recommend Lidtke products (although I am now starting to vet other companies).
I’m a 76 year old woman. My practitioner wants me to start L-Tryptophan (n combination with other supplements) for neuro-transmitter & brain function, and better energy absorption into the cells from proteins I eat. (I take 500 mg of GABA before bed if I’m nervous; that works for good sleep.)
I always learn about possible side effects of anything I will be taking. Online, all I could find were the scary dangerous warning articles re trypto–someone must have pulled the last decade’s information. So for over a week I’ ve been a terrified wreck about taking it. I’m prescribed 1500+mg a day, before bedtime. Is it completely safe now? I’m to be on it for 6 months or more.
Are there any side effects with Ashwagandha or L Theanine we should be aware of? Do they affect bone loss, or other side effects? Thank you so much.
Amy
I’m not aware of any adverse impacts to the bones but rather the opposite since they help with stress and sleep (which do promote bone loss)
What about getting more sleep when the nights are longer? That is what our ancestors did when the most advanced technology they had was a campfire. I do not have anxiety or OCD, but when I feel really depressed, a nap clears it up. It seems to me that artificial light, in additions to all the blue and green light emitted by screens, would be detrimental when what a person needs is simply more sleep. The body is, after all, making melatonin after the sun goes down. Just a thought.
Merry
I agree with more sleep and less artificial light, and lack of sleep can impact mood. Glad to hear a nap helps you but it’s not enough for most people with depression and anxiety
Hi Trudy,
So is it okay to take L-Tryptophan and other amino acids like GABA long term?
Does one develop tolerance at all and hence, the need to take a break from them at all?
Can both GABA and L-Tryptophan be taken together at bedtime or is it best to take one or the other? Even though they have different functions.
Re mold, is there something about mold that can cause one to develop anxiety and unease SPECIFICALLY in the evening for a period of time, couple of hours, before it subsides? Is there some kind of cyclical phenomenon that occurs with mold to cause this or would there be another explanation?
Thanks so much!
E
I have clients trial one at a time so they know what is working and then often take both at bed if they have low GABA and low serotonin. There is no tolerance issue and ideally it’s short-term while addressing all the other underlying root causes.
Mold can impact GABA and serotonin levels
With evening anxiety/unease I think low serotonin and with cycles I think hormones
If 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/
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?
I wanted to give melatonin and l-theanine a try for sleep instead of l-tryptophan I have been using for months now, since my sleep still is an issue(a lot of factors probably), so I stopped it to try the other stuff. But my PMS this month was much worse and my mood as well, sadly that combo of melatonin did nothing for my sleep. And then I read your email and it makes me wonder if I stopped tryptophan precisely in the wrong time when I might need it the most. Gonna go back on it and maybe even increase from the usual 500 to 1000.
I have tried GABA and it makes me more wired in a weird way, but my psychologist is suspecting ADHD and I wonder if tyrosine could help during the day, but because of the potential sleep issues in addition to my sleeplessness already I am a bit scared to try it.
Luize
Keep us posted on how you do please
Too much GABA can have weird effects. I have clients start with 125mg
I have issues with Anxiety and sleep.I do not currently take 5-HTP or Tryptophan. I do not know if this would help or how much to take. Looking for answers.
Darrell
I always start with addressing low serotonin with tryptophan or 5-HTP and low GABA with GABA with someone with anxiety and sleep issues.
The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of the respective amino acid 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/
The amino acids can be taken for a few months but ideally we work on underlying reasons why neurotransmitters are low.
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?
My book does have an entire chapter on the amino acids and many folks do really well implementing on their own. My online GABA Quickstart group program is helpful when you have questions and need guidance (and moral support/encouragement). More here https://www.anxietynutritioninstitute.com/gabaquickstart/
Hi Trudy, you said that tryptophan can be used for a few months? I started it not quite 2 months ago after reading your book and found it has really helped with my sleep, I take 500 mg at bedtime, and I do use some other things during the day when my anxiety is up. I researched tryptophan and found some really serious side effects I assume with long term use so I wondered how long is too long and if I stop and my sleep issues come back then what? I have done cognitive behavior sleep treatment and acupuncture plus all the other sleep tips but so far I think the tryptophan has helped the most so I am reluctant to stop!
Thanks, Diane Martinson
Trudy, what do you make of this study about Tryptophan and Lactobacillus probiotics causing pancreatic cancer tumors to grow more. It’s scary that 2 often used OTC supplements could be causing harm. Is this in your opinion something to worry about?
https://www.medicalnewstoday.com/articles/probiotic-gut-bacteria-may-trigger-tumor-growth-in-pancreatic-cancer
Julie
Thanks for sharing this – I’ll be looking into it and reporting back
Is there ever a time that 5 HTP or tryptophan would be contraindicated (If you are certain of low serotonin)? I have SAD for sure – and don’t feel like the light has helped much – but feel a significant difference in the sunnier months and times. (I also have MCAS, celiac, and Hasimoto’s).
LeeAnn
Yes, when you are taking SSRIs or have asthma.
Please help! I started taking Gaba. Brand name is NOW. I’m feeling so much better mentally , but I’m struggling with severe stomach issues. I feel like I’m gonna throw up all the time and my stomach is burning. I didn’t have this before. I started at around 125mg I’m guessing which is hard due to it being powder. I was so sick I cut it down half of the 125mg and still having issues not quite as intense. It’s only been a few days and like I said it’s helping already with anxiety , but my stomach is not doing well. Will this pass? Is there something I can do to help this? Thank you so much.
Angie
I have clients stop amino acids and other supplements as soon as they have a reaction. I’d possibly consider another GABA product and also much less (like a dab).
Hi Trudy,
I have a lot of anxiety and panic attacks. I have had some deaths in the family including my husband. I have been taking 10 mg lexapro for years. I was taking Tryptophan and thought it helped but it was suggested that with the two that I might be getting too much seratonin. I wish I could stop the lexapro but right now I am too afraid to do that. So can I still take tryptophan if I am taking lexapro? Thank you
Carreon
I’m sorry to hear about your loss. With the SSRI my clients do need the doctor’s approval and monitoring for serotonin syndrome with anything that supports serotonin.
Be sure to read my book The Antianxiety Food Solution https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ for a comprehensive approach. I have all my clients get nutritionally stable before they work with their doctor to taper.
Hi Trudy, thank you so much for all the information you share and compile in such an easy to understand and absorb manner! I’ve had an ongoing question regarding GABA and Tryptophan that I have yet to find an answer on your blogs or previous articles. For pregnant women, do you have any advice or general guidance regarding using GABA or Tryptophan? I understand you are unable to give this advice in a doctor-patient setting, but just wondering your general thoughts as I haven’t see a definitive answer anywhere in your online community and our specific midwife also wasn’t familiar with the supplements enough to comment. I have found GABA in particular SO helpful with my anxiety but have stopped all supplements for the time being once we became pregnant. If you have alternative anxiety remedies, supplements, or tips for pregnant women that would be tremendously helpful! Thank you in advance!
Rose
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 while pregnant or nursing 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 and a good support system is so important at this time too.
Hello! My 13yo son has increased anxiety and OCD in winter. He has ASD and is pretty-much non-verbal. One doctor recommended Prozac, but another doesn’t like that suggestions. I’m not comfortable trying it. After reading here, I’m wondering if we should begin by trialing GABA, l-tryptophan, 5-HTP, or a SAD light. Any thoughts of where to begin?
Krista
I have had great results with a SAD light with kids, in conjunction with amino acids (based on unique needs and trialed one at a time) and dietary changes as outlined in my book “The Antianxiety Food Solution” more here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
With OCD we also consider inositol and PANDAS/PANS.
With non-verbal kids with ASD, a comprehensive dietary approach can help so much too – addressing issues with gluten, soy, dairy, oxalates, salicylates, glutamates, high histamine foods