Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.
My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!
I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I’m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.
Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).
Should she add an evening dose of DPA?
It’s wonderful to hear that DPA is helping with Amanda’s comfort cravings/emotional eating and other low endorphin symptoms. As a reminder these include:
- Heightened sensitivity to emotional pain
- Heightened sensitivity to physical pain
- Crying or tearing up easily
- Eating to soothe your mood, or comfort eating
- Really, really loving certain foods, behaviors, drugs, or alcohol
- Craving a reward or numbing treat
- PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *
(bookmark this symptoms questionnaire because it’s updated as new research is published and has more symptoms listed that what is included in my book)
And in case you’re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.
I’m really glad she figured out it’s more effective when opened and used on the tongue rather than swallowing it. I share more about this here – How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food. It really can mean the difference between no results and great results.
Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it’s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I’d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it’s still needed.
In case you’re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.
What could her serotonin support look like?
Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.
For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2/10 or 3/10.
Her concern about 5-HTP and nightmares
Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn’t really have to worry about 5-HTP at this stage. However, I do want to address Amanda’s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.
She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and/or at bedtime. It’s not unusual that we mix and match these two amino acids.
I’ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and/or nightmares.
I share more about 5-HTP and nightmares here. And vitamin B6 and dream recall here.
I posed this question in the 5-HTP/nightmares blog: “Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?” I have all my anxious clients supplement with vitamin B6 and/or P5P and this may be why nightmares with 5-HTP was news to me.
Vitamin B6 for neurotransmitter production and pyroluria
Since she does already struggle with nightmares, I’m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the pyroluria questionnaire on the intake form. Addressing low vitamin B6 is also important because it’s a cofactor for making the neurotransmitters and helps with hormone balancing.
I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).
How safe are these amino acids in higher amounts?
I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.
Using extra DPA at night for cravings?
As I mentioned above, I’d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it’s still needed for comfort cravings.
For some folks it’s very easy to identify comfort cravings (low endorphins) from worry/low mood cravings (low serotonin):
- If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxious feelings
- If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost
If it’s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.
DPA and tryptophan product options
I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).
If you’re not in the US, these products are available via iherb: Doctor’s Best D-Phenylalanine (or DPA) and Life Extension Tryptophan 500mg (use this link to save 5%).
Additional resources when you are new to using amino acids as supplements
As always, I use the symptoms questionnaire to figure out if low endorphins or low serotonin or other neurotransmitter imbalances may be an issue.
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 practitioner/health 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, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.
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 (if you have low GABA symptoms too). 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.
Wrapping up and your feedback
I’m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.
Now I’d love to hear from you – does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?
Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.
If you’re a practitioner have you seen this combination work well with clients/patients?
Feel free to share and ask your questions below.
Melinda Jaxx says
Thank you so much Trudy for all the information. I still haven’t figured everything out but I always find hope reading your articles. I’m going it alone with your supplement support due to limited funds. I have studied health for 12 years in hopes of healing myself. Ive complained for years to my Drs about possible low serotonin. I was actually walked out by my endocrinologist because I used that word. He wanted to know where I heard it. I said Functional Medicine research. He didn’t like that at all. I felt crazy and dumb for just a moment then realized he may have felt inadequate because he didn’t know what I was talking about. I mentioned Leptin to him too because I can eat all day long and never feel full. He told me to go see a shrink and get sleep. No fU appointment needed even though I have Hashimotoes! 250.00 waste of money. I’m going to try your supplements again. I now have pancreatic insufficiency, low stool, liver/pancreas lesions dialated biliary ducts so taking supplements especially with magnesium stearate hurts my stomach. I’m glad to hear about liquid and opening capsules. Wish me luck!
MJ
Trudy Scott says
MJ
I’m so sorry about your endocrinologist – has no right treating you like that! You may want to consider starting with dietary changes. My book “The Antianxiety Food Solution” has detailed information https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ and is even available in libraries.
Michele Chevalley Hedge says
Absolutely love your work have been following it for years. I’m going to religiously look at it now. I am curious. Do you ever take zoom calls ? I am a nutritional medicine practitioner based in Australia and I would like to recommend a few people to you?
Trudy Scott says
Hi Michelle
Thanks for your kind words. I have a long waiting list right now and folks can sign up here to be added https://www.everywomanover29.com/blog/services/ I will be opening up my online group program again in the near future https://www.anxietynutritioninstitute.com/gabaquickstart/
You may be interested in the amino acid training I offer – more on that here https://www.anxietynutritioninstitute.com/balancingneurotransmitters/
My book “The Antianxiety Food Solution” is also a great resource for consumers and practitioners https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Sherry Weers says
I am in a quandary an out how to self treat for anxiety, I take two L tryptophan at night with Gaba and p5P tonight I added D Phenylalanine and don’t feel relaxed. How much gaba should I take?
I only take two D-Phenylalanine per day at 500 mg.
I also have genetic factor Lupus Anticoagulant factor.
I know my genes are messed up but don’t know how to straighten out.
Please help me
Sherry Weers
Trudy Scott says
Sherry
The amount is unique to each person. I have clients start low based on the symptoms questionnaire and increase each amino acid one at a time to find the ideal dose for their needs. I also have them quit caffeine, sugar, gluten and eat for blood sugar control, and eat quality animal protein. My book “The Antianxiety Food Solution” has detailed information https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Audrey R says
Trudy, I your work is truly a gift. I get a lot of health info, but always look at yours.
So I was taking DL Phenilaline as a hard pill and felt no benefit. I guess I need to try the powder.
Also, should B6 be taken at night?
Also, I was taking a combo of 5-Htp and Tryptophan and another ingedient and after a while, my body rejected it, as I would get sever dehydration in my mouth
Trudy Scott says
Audrey
Some folks do fine with B6 at night but I typically have clients use it morning and lunch time
Amanda says
I just want to say, thank you so much for your detailed answer!
lauren says
Trudy, If I try the tryptophan or the 5-HTP and one or the other works, How long will I need to take them for the sugar cravings to stop?
Back in 2021 I had been off of sugar for 2 years and it was easy to get off by slowing eliminating sugar. The last elimination was from my coffee then it was easy to stay away from sugar.
I had chemo therapy for 6 months in 2022. I have not been able to get off sugar since then. After chemo ended, I had the cravings and don’t know how to end the cravings.
Any advise from you would be appreciated.
Trudy Scott says
Lauren
If someone has cravings caused by low serotonin and they find the ideal dose of tryptophan or 5-HTP, some cravings reductions are noticed right away and are further reduced with consistent use.
We also look at cravings caused by low GABA (stress eating), low endorphins (emotional eating), low dopamine (eating for energy) and low blood sugar. There is an amino acids for each of these imbalances too. Be sure to read the amino acids chapter of my book “The Antianxiety Food Solution” for detailed information https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
We may also consider candida as this can also cause cravings. And diet plays a major role too.
Trudy Scott says
Lauren
I’m going to share your question and my response as a new blog. I’ll be sharing some additional information around chemo and candida, and chemo impacts on serotonin/dopamine and how this may increase cravings and affect mood/how anxious you feel and focus issues. I’ll post a link to the new blog here.
Please do come back and let us know if tryptophan or 5-HTP helped you
Trudy Scott says
Lauren
The new blog with additional information https://www.everywomanover29.com/blog/i-had-chemotherapy-and-have-not-been-able-to-get-off-sugar-since-how-long-will-it-take-5-htp-or-tryptophan-to-stop-the-cravings/