I am taking 250 mg tryptophan, 100-200 mg GABA. Tryptophan is helping with rumination. GABA is helping with feeling less tension in the body. I am also taking 500mg DPA. DLPA used to help me but I thought it was too stimulating so I’m trying DPA now. I couldn’t feel much when taking it on its own.
But the combination of tryptophan, DPA & GABA is generally helping me to feel less wound up. I still struggle with rumination and I have a really difficult time making decisions. I get really overwhelmed when I have a lot of decisions to make – it sends me in a tailspin and leads to more rumination. I’m not sure which amino acid would be good for that?
I generally have trouble relaxing and feeling calm and I feel the tension in my body. I am not sure if I should try increasing the dosage of one of the above?
I am wondering, is it important to take l-tyrosine to balance the tryptophan since tryptophan can lower dopamine over time? Or is the DPA enough since it’s a precursor to tyrosine?
I get many questions like this about using both tryptophan and GABA amino acid supplements together for easing anxiety and today I’m sharing some of these questions and my answers. This will also give you the opportunity to ask questions you may have related to using both these amino acids together. You’ll also read many success stories like the above and how to tweak the amino acids for optimal results.
Read on for my response to the above question from TT and other questions about using GABA and tryptophan together – how to measure GABA and serotonin levels for using with teens, adding tryptophan for sleep separately from GABA, how to test both for jaw clenching, and the precaution about serotonin syndrome.
My response and feedback for TT – adjustments for even better results
My response and feedback for TT … It’s wonderful that this combination is helping so much. It’s a great start but there are adjustments I’d consider to get even better results. The tryptophan dose is low, with a typical starting dose of 500mg so I’d consider increasing this a few times over a few weeks to see if the ruminations decrease even further. This may also help with the overwhelm and decision making.
Increasing the GABA over a few weeks (after the trial of increased tryptophan) may well improve her ongoing tension and inability to relax. I’d want to make sure she is using GABA sublingually for the best effects.
She asks about the need to take tyrosine to balance the tryptophan but I don’t have clients do this as a rule of thumb and only have clients take tyrosine if they have symptoms of low dopamine. In this instance since TT mentions difficulties with decision-making, a trial of tyrosine may be worth considering, after she has increased tryptophan and increased GABA. More about tyrosine benefits here.
I do want to mention that DPA is not a precursor to dopamine but DLPA does offer some dopamine support. I share more about the differences between DPA and DLPA here.
I want to give my teens GABA and tryptophan – how do I measure GABA and serotonin levels?
I have two teenagers ages 14 and 16 who suffer from anxiety and depression. My daughter has more difficulty with depression and my son with ruminating thoughts . My father had similar issues. We have tried supplements, and medications that help a little.
I want to try giving them GABA and tryptophan, but to make sure that they in fact meet the criteria you describe. Is there a lab test that measures GABA and serotonin levels? Also, how can I figure out the dose and times to give them?
Here is my feedback for Maria …. The best way to determine if someone may have low GABA/serotonin is to look at the low GABA/serotonin symptoms questionnaire (here is that link), rate 1 or 2 symptoms on a scale of 1-10 with 10 being worst, do an initial one-off trial of the respective amino acid and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Based on this we decide if we’ll continue with the amino acid and how much to use.
Dosing is unique to each person’s needs and timing differs for each amino acid – tryptophan is best mid-afternoon and evening and GABA throughout the day and evening if needed too.
I don’t use the urinary neurotransmitter test as it’s not considered an accurate assessment. I blogged about this here.
It’s a comprehensive approach – amino acids AND diet. This mom mentions supplements and medications but nothing about what their diets are 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 also suggest my book “The Antianxiety Food Solution” as a great place to start when you are new to the amino acids and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc.
And this blog is a wonderful example and gives hope to moms – Tryptophan for my teenager: she laughs and smiles, her OCD and anxiety has lessened, and she is more goal oriented and focused on school. It’s one of many similar blogs so be sure to use the search feature to find others.
GABA and theanine help my anxiety, if I add tryptophan for sleep should I take it separately?
I have taken Gaba and L-theanine for anxiety for the last few years on and off as recommended by a doctor, it really does help although I still have sleeping problems. I also have a lot of symptoms on your low serotonin list so if I add tryptophan to see if it helps with sleep should I take it with the Gaba or separately?
Here is my response and feedback for Diane … I was glad to hear GABA and theanine are helping with the anxiety. I have many clients with low serotonin and low GABA symptoms take GABA, theanine and tryptophan at bedtime at the same time for improving sleep that is caused by low serotonin.
Diane has already identified that she has a lot of low serotonin symptoms from the questionnaire, so like I shared for Maria above, a trial is worth considering.
We always want to capitalize on what is already working so when GABA/theanine is helping with anxiety and offers some help with sleep we will often increase that before considering a trial of tryptophan.
I’m assuming she is addressing dietary factors too and other root causes that may also affect her sleep – like low blood sugar and high cortisol.
Would GABA or tryptophan help with jaw clenching and how do I test to see if they would help?
Would Gaba or tryptophan help with jaw clenching, not grinding, which I assume is an anxiety thing even when I’m unaware of any anxiety? Since I already use Gaba on and off for anxiety or if I can’t sleep (only taking 200 mg) how would I go about testing tryptophan to see if it would help for clenching?
Here is my feedback for Diane … Jaw clenching/TMJ (temporomandibular joint) issues can be related to both low GABA because of the muscle tension and also when serotonin is low.
In the same way we do a trial with the amino acids for anxiety or low self-esteem (or another symptom like cravings) we would do a trial for the jaw clenching i.e. rate the severity on a scale of 1-10 with 10 being worst, do a trial of tryptophan and then GABA (separately) and rate the symptoms again right afterwards (in the next 2 to 30 minutes). And go from there, increasing each as needed (one at a time) and tracking symptom improvement.
Here is a case as an example: Tryptophan ends TMJ pain, headaches and worry, and improves mood and sleep.
Precaution about serotonin syndrome with tryptophan/5-HTP
There are precautions when using certain amino acids and I always review them with all my clients. If they have been prescribed an SSRI, I have them discuss the use of tryptophan/5-HTP with their prescribing doctor so they can be monitored for serotonin syndrome. With careful monitoring and doctor approval I feel comfortable having my clients use tryptophan/5-HTP 6 hours away from their one and only SSRI.
If they are using more than one SSRI and/or a combination of psychiatric medications, the use of tryptophan/5-HTP is not advised.
None of the above applied in these situations but it’s important to be aware of.
Tryptophan and GABA product options
Products I recommend include Lidtke 500 mg Tryptophan, Source Naturals GABA Calm lozenges and Now GABA Powder. 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, Doctor’s Best L-Tryptophan 500mg and Source Naturals GABA Calm lozenges and Now GABA Powder are products I recommend on iherb (use this link to save 5%).
Additional resources when you are new to using tryptophan or GABA and other amino acids as supplements
We use the symptoms questionnaire to figure out if low serotonin or low GABA or other neurotransmitter imbalances may be an issue for you.
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 importance of quality animal protein and healthy fats is also covered.
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.
This blog is a follow-on from the previous blog on this topic so be sure to read that blog too. It also features many valuable questions in the comments and my responses, hence this new post. I hope this has been helpful for you.
Have you had success using GABA and tryptophan together for anxiety, insomnia, ruminations, depression, overwhelm, TMJ etc?
Have you tweaked your dosing to find the ideal doses for your needs?
If yes, what doses and which products have helped?
If you’re a practitioner do you use tryptophan and GABA with clients/patients with these low serotonin and low GABA symptoms?
And please let me know if it’s helpful that I’m now including product recommendations and where to get them?
Feel free to share and ask your questions below.
I’m currently weaning off a SSRI. I was at 40 mg and now down to 20mg. I was prescribed Prozac 30 years ago and never had a follow up with any Doctor. I was told it would help with my OCD. I want off all medications. My question is would Tryptophan help to keep my serotonin levels up since I’m stopping the SSRI?
Bernie
Tryptophan does support low serotonin levels and so does 5-HTP – some folks do better on one vs the other. If a client has benefited from SSRIs in the past it’s likely either one may help but I have them review the symptoms on the questionnaire https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ and we do an initial one-off trial and then a longer trial if they notice benefits.
We do this once they are no longer using the SSRI or if they choose to use it during the taper, we work closely with the prescribing doctor (with their approval and monitoring). It is important to know tapers are best done very very very slowly.
When you are new to the amino acids my book “The Antianxiety Food Solution” is a great resource for learning more and understanding why all the other changes are key too – diet, gut health, other nutritional deficiencies, blood sugar, pyroluria and more. More on the book here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Bernie,
As someone who took Prozac for years and eventually came off, please pay special attention to Trudy’s comment to come off it SLOWLY. I’d say do it so slowly it may seem ridiculous.
I tried three times to get off Prozac and it was only with the help of an ND/PharmD did I finally get the info needed to come off it without *awful* side effects. To do it well, the process takes MONTHS – not weeks as many doctors recommend.
These days, I take L-Theanine and L-Tryptophan. And I’m preparing to add some GABA soon. Combined with daily 45 minute walks outside, and a low-sugar/low-gluten diet, I’m doing the best I have in my adult life.
Good luck to you!
Luna
Thanks Luna. I will go very slow. How much are you taking Tryptophan and Theanine?
Luna
Thanks for offering your experience here – this is a perfect statement “I’d say do it so slowly it may seem ridiculous.” However many folks and doctors don’t really know what this means. Can you share how slow your taper was and what helped prevent the side effects? Feel free to share the name of ND/PharmD too.
Love that you’re doing the best you have been in your adult life and that the amino acids, dietary changes and exercise are helping!
Hello,
I recently bought Tryptophan Lidtke, and it came in a plastic bottle. I usually purchase supplements on Pure Formulas website. I have been buying this product for the past 2 years and always in glass bottles. Do you happen to know if they changed?
Barbara
I have seen both glass and plastic bottles but to be safe I would check with the company you made the purchase from.
Hello Trudy, I read an interview between Dr. Mercola and Georgi Dinkov discussing various health issues. In one paragraph tryptophan came up and Dinkov said it is the only amino acid in nature that is directly carcinogenic, have you heard this? I don’t know anything about him but would like to know others opinion of tryptophan as I suffer ruminating thoughts with my anxiety and you recommend it for that. If I choose not to use it is there something else to help with rumination?
I have discovered I can’t use tyrosine as you had mentioned can raise blood pressure, I do use 100 L Theanine that has some glycine added with 100 gaba twice a day which helps with anxiety.
Diane
Georgi Dinkov’s work is new to me. With a little searching I see he is a follower of Ray Peat’s work. In simplified terms Ray Peat was very much against serotonin support with tryptophan or 5-HTP and believed we all have high serotonin and need to lower it.
In the article/interview I just read, Georgi also recommended that we all need to eat less tryptophan-containing food and muscle meat for this same reason. No-one else is saying this.
And Georgi also said that “gelatin … tends to decrease the absorption of tryptophan from the food which is a great way to limit just how much serotonin your body can produce” which is not a true statement at all. Gelatin and collagen do not contain any tryptophan so when it’s consumed it causes tryptophan depletion – there is no impact on absorption or production. More about that here https://www.everywomanover29.com/blog/collagen-gelatin-lower-serotonin-increase-anxiety-depression/
I have a professional difference of opinion about all the above and mention Ray Peat in the above blog. And I am curious to hear what Dr. Mercola’s response was to the carcinogenic comment?
I acknowledge it’s concerning to hear a statement like this so if someone didn’t want to use tryptophan, I’d have them trial 5-HTP and/or inositol and look into diet, although these approaches to boost serotonin would not be in line with Georgi Dinkov/Ray Peat’s work . I have number of blogs on the site so be sure to search for “rumination” and “ruminating” and “intrusive thoughts”.
Good to hear theanine/glycine/GABA help with anxiety.
Hi,
If one were going to take both tryptophan and GABA, is there optimal timing for that? Can they be taken at the same time or is it better to take them separately?
I’m curious if you have any thoughts about this.
Thanks!
Kristi
Timing differs for each amino acid – tryptophan is best mid-afternoon and evening (although for some earlier in the day helps but we start afternoon/evening) and GABA can be used throughout the day and evening if needed too.
Best is to do trials of each one separately but after that they can be used at the same time.
Hi Trudy.
I recently tapered off 50mg of sertraline and am experiencing dizziness and fatigue as side effects. Would any amino acids help with these side effects? I started taking 440mg of tryptophan after stopping the SSRI. I’m taking it in the morning but wondering if taking it later in the day is better? After looking at the amino acid questionnaire I think adding GABA would also help. Is that best taken in the morning or later in the day? I also noted that a lot of people in the comments on blog posts have insomnia or trouble sleeping and that is one of the reasons that taking these late in the afternoon/evening is beneficial. However, I don’t have any problems sleeping, so would that change the timing of use?
Nicole
It’s tricky after tapering and SSRI discontinuation syndrome symptoms can last for months. That said amino acids and other nutrient support can help tremendously. Tryptophan and GABA can help and I always uses the symptoms questionnaire to determine which one and if both are needed we do one at a time so we know which is helping which symptoms.
Tryptophan is best used midafternoon and evening (even when sleep is not an issue) as outlined in the amino acid chapter of my book “The Antianxiety Food Solution.” More here if you don’t yet have a copy https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
I’ve been taking L tryptophan complex, for nearly 2months about 300mg capsule that includes lemon balm and chamomile, magnesium, b6 and niacin. I started off sleeping really well and sometimes took a second capsule in day time for anxiety. But last week I noticed I was getting a headache every day, sore neck ache, and when I checked my BP using home monitor it was up high. I have hypothyroidism and I get ruminating thoughts and low mood and anxiety with that, I think maybe I’ve got too much l tryptophan in my body? I haven’t taken excessive doses but maybe I’m sensitive. What’s your opinion trudy?
Mel
As I mention in your other comment a “headache every day, sore neck ache” and high BP has never been reported to me as adverse effects from a quality tryptophan-only product with no fillers. I would suspect one of the other ingredients or fillers. Can you share which tryptophan product/brand?
I took Prozac 20mg on and off for 30+ years. For the last 12 years I was down to only 20mg per week. My NP said it wasn’t a therapeutic dose and said I could come off of it ‘cold turkey’. I was hesitant, but did. Now after a year I have all my emotions back including my libido which was gone. But I’m not sleeping well and having that ominous dark feeling of anxiety in the pit of my stomach some days. When I sleep well (which my best is about 5 hours) I feel good. But the anxiety of sleeping has made me afraid of going to bed. I take a combo of 200mg Elemental Magnesium and 2.5 grams L-Tryptophan or the same Magnesium with 633mg GABA. The L-Tryptophan combo seems to work better, but I can never get a good lengthy night’s sleep. Should I take all 3 together or are there some other supplements you can recommend. I’ve learned that I came off the Prozac way too fast even though it was a small dose, but I do NOT want to go back on it for the taper. But at times I feel so dark that I don’t see another way out. Any ideas you could recommend would be most helpful. Thank you in advance!
Cindy
I’m sorry to hear you are struggling with sleep issues – I can relate and so can many others who have tapered off meds. I’m afraid I can’t offer specific advice via the blog and even if I could the dosing the very unique to each person. I can share that I use amino acids GABA and tryptophan separately and titrate up to find the ideal dose of each one at a time. Also used as sublingual, powder, liposomal, cream works best.
We’ll be doing new intake for the GABA Quickstart program (5 weeks with 5 live Q&A calls) starting early March and then the Serotonin Quickstart program (also 5 weeks with 5 live Q&A calls). Both are the best way to get your questions answered and guidance from me directly. We’ll be doing a series of no-cost webinars leading up to the program launch (the first one is next week) and if you sign up here you’ll get an invite https://www.anxietynutritioninstitute.com/gabaquickstart/
My book is also a great resource “The Antianxiety Food Solution” https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/ Being nutritionally stable is key for recovery after psych med tapering.