I recently attended the first international meeting of International Society for Nutritional Psychiatry Research and was honored and thrilled to present my poster – GABA: an amino acid supplement for neurotransmitter support and anxiety relief
Because you were not able to be there, here are the contents of my poster word for word.
GABA overview
GABA (gamma-aminobutyric acid) is a calming neurotransmitter. Low levels of GABA are associated with anxiety, agitation, stress, panic attacks and poor sleep, with sufficient GABA levels providing feelings of calm and relaxation (1).
GABA is also an amino acid and is available in supplement form. Earlier GABA research suggests that taken orally, it cannot cross the blood-brain barrier and enter the brain in amounts substantial enough to have a calming effect.
However, there is now much clinical evidence indicating that supplemental GABA (especially in a sublingual form), can ease anxiety symptoms (2, 3). There is also more recent evidence to support the effectiveness of oral GABA as a supplement for neurotransmitter support and anxiety relief.
GABA mechanisms and the blood brain barrier
The blood brain barrier is more dynamic than assumed in the past:
… and some passage of solutes can occur by transcytosis, carrier-mediated transport, or simple diffusion of hydrophobic substances (4)
Neurotransmitters as food supplements – the effects of GABA on brain and behavior:
We suggest that any veridical effects of GABA food supplements on brain and cognition might be exerted through blood brain barrier passage or, more indirectly, via an effect on the enteric nervous system. (5)
Client feedback on GABA’s calming effects
I have taken Xanax in the past for panic attacks. My functional medicine doctor suggested [GABA]. I was amazed how it works just like Xanax – instant calm feeling within 10 mins of taking 2 capsules. I use them as needed when I am having heightened stress and anxiety.
[GABA] helps lower my overall anxious feeling all day (anxiety for no reason).
I usually take [GABA] at night when I know I need it, to quiet my mind and relax my body so I can sleep better.”
I did something I thought I would never be able to do – I drove further than I have in over 5 years (not solo yet), which gives me a lot of hope of regaining my independence. I’ve had no panic attacks and so many improvements since I started taking the amino acids. I take the GABA before I’m in any of the situations (like driving) that might trigger anxiety and its working! I couldn’t be happier!
[GABA] changed my life in minutes! I take it every day now. No more hopelessness! (6)
Effective forms of GABA
The author has found the following to be effective:
- 125mg of GABA combined with 25 mg tyrosine, 50mg glycine, 20 mg taurine, as a sublingual lozenge – this is the most effective form the author uses with clients
- 300mg GABA, 150mg l-theanine – a capsule opened and used sublingually is more effective than swallowed
- 200mg PharmaGABA chewable – this form is preferred by some individuals
Dosages of the above are determined via a trial with the client and individualized to their unique needs and biochemistry.
If GABA is low, the client knows within 5 -10 minutes if the GABA supplement is helping to reduce anxiety symptoms, provided the trial is done with a sublingual form.
GABA is frequently used with other nutrient support and always in addition to dietary changes.
Phenibut is not used by the author due to concerns about dependence, tolerance and withdrawal. (7)
Conclusion
The ISNPR (International Society for Nutritional Psychiatry Research) consensus position statement on nutritional medicine in modern psychiatry, supports dietary modification and recognizes the need for nutrient-based support that may include amino acids. (8)
GABA is clinically effective for anxiety, and new theories have been suggested with regards to the mechanism of action. However, we still have much to learn about the behavioral effects of supplemental GABA for neurotransmitter support and anxiety relief. (5)
References
- Lydiard, R. B. 2003. The role of GABA in anxiety disorders. Journal of Clinical Psychiatry 64(3):21-27.
- Ross, J. 2004. The Mood Cure: The 4-Step Program to Take Charge of Your Emotions – Today. New York: Penguin.
- Scott, T. 2011. The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings. Oakland: New Harbinger
- Steenbergen, L. et al. 2015. γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial. Scientific Reports. 5: 12770.
- Boonstra, E. et al. 2015. Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in Psychology. 6:1520.
- GABA, the calming amino acid: products and results (accessed July, 25, 2017)
- Samokhvalov, A. V. et al. 2013. Phenibut dependence. BMJ Case Reports. doi: 10.1136/bcr-2012-008381.
- Sarris, J. et al. 2015. International Society for Nutritional Psychiatry Research consensus position statement: nutritional medicine in modern psychiatry. World Psychiatry. DOI: 10. 1002/wps.20223
It was very encouraging to see the interest in my poster and this topic of GABA for anxiety! I shared how I use GABA with a number of psychiatrists, some dietitians, a psychiatric nurse practitioner, a number of researchers, and a number of nutritionists and health coaches.
I’m really pleased to have had the opportunity to meet so many amazing researchers and hope to be able to collaborate on research.
Please let me know if you have questions and do share if you use GABA personally or use it with clients/patients.
Regarding the 3 effective forms of GABA: which of the 3 forms would be optimal for a person battling anxiety but has mild hypomania at times. Also which would be CONTRAINDICATED for bipolar? Your response would help a huge segment of your followers who have dual issues. Thank you kindly
Margo
Tyrosine is contraindicated in bipolar so this means GABA Calm by Source Naturals should be avoided with those with bipolar disorder. The amino acid precautions should be reviewed before starting on any of the amino acids https://www.everywomanover29.com/blog/amino-acid-precautions/
Thank you for providing an alternative to xanax. I think you are one of the goddesses of naturalpath that I have stumbled upon and look forward from learning from you. I already have subscribed to your summits in the past and happy you have this one for anxiety. Please let us know do any of these 3 suggested venues interact with thyroid medication?
Margo
Thanks for your very kind words 🙂 None of these forms of GABA interact with thyroid medication but there is research showing that GABA helps with fluoride induced hypothyroidism so it’s possible less thyroid medication may be needed down the road
Hi Trudy,
My brother takes Xanex, Methidone and Adderrall, and he wants to try to taper down on what he is taking. I want to help him, and I want to start him on GABA to help with some of his anxiety. Is it ok to take GABA if he is taking these medications?
Thanks, I love your blog!
Heidi
Heidi
There is no evidence that taking GABA is an issue with any of these meds. I do hope he is working with a knowledgeable practitioner to taper these meds safely
Hi,
Thanks for your response. I will make sure he is working with someone. I don’t think he can do this on his own.
Thanks,
Heidi
Hello, thank you for the information! I have been working at overcoming insomnia. I was prescribed trazadone, along with melatonin and orange glasses. I didn’t want to take an anti-depressant, but was desperate to have normal sleep, so I gave it a try (I had previously tried various supplements without success). The medication did put me to sleep, but I never got to where I felt good in the morning – headache, lethargy, and a drugged feeling. I had heard about non-cholinergic drugs and their possible contribution to dementia later in life and I was concerned about that, along with the growing body of evidence that lack of sleep causes the same thing. I already felt like I was having memory issues and a lack of ability to follow oral conversations, and that is why I was determined to find a solution to my long-term insomnia. It seems that trazadone is on the list of drugs that might have non-cholinergic qualities, which concerned me. After taking it for a month, I had 3 incidents on 3 consecutive days where my mind blanked out on simple things – a person’s name, the name of a vegetable, a conversation that I had had just 5 minutes prior. Whether it was related to the trazadone or not, I can’t say, but it was enough for me to wean myself off of it. I then researched more supplements, and am now taking valerian root, magnesium, B6, melatonin, and GABA (along with the orange glasses). I haven’t tried the GABA all by itself, but I’m thinking it is the one that makes the most difference for me. I take 1/4 teaspoon of powder, about an hour before bed, along with the other supplements. I actually get a sleepy feeling – something that I never got very often – and I’m able to lay down in bed without my brain “chattering” at me. Although I always wake up at night, I’m usually sleepy enough to fall back to sleep within a reasonable amount of time. I’m quite pleased with these results. My question for you, if it’s possible for you to answer: might the GABA (or any of the other supplements I’m taking ) contribute at all to feelings of restless leg syndrome (something that I’ve suffered with for many years, that largely went away after discontinuing antihistamines for allergies)? I seem to be getting some RLS after taking my supplements at night. My second question: does GABA have anti-cholinergic qualities? Sorry this is so long!
Cheryl
Wonderful news on the improved sleep! Valerian can sometimes cause weird dreams and restless feelings. The best way I have my clients figure something like this is to remove one supplement at a time and observe effects.
There is no evidence to suggest that GABA is anti-cholinergic – I’m curious why you ask this question? (for my other blog readers, an anticholinergic agent is a substance that blocks the neurotransmitter acetylcholine in the central and the peripheral nervous system.)
Thank you so much! Lately I’ve read quite a bit about anti-cholinergic drugs and their connection to dementia later in life, as well as a similar connection with chronic insomnia and dementia. Since I’ve experienced memory issues in recent times, I’m just being very careful to preserve my brain health.
Have you see GABA and some other amino acids being sold on the Deanna Protocol for ALS? I’ve heard you talk about amino acid therapy and how individual it is so I think the results these people are getting could be really improved with some proper advice from someone like you. I know someone just diagnosed with ALS, they are put under enormous pressure to act fast by being told they will be dead in 2 years, therefore they buy these bundle supplements but I think they can do much better – have you treated anyone with ALS?
Mary
Thank you for your concern about these individuals with ALS – it breaks my heart to hear “they are put under enormous pressure to act fast by being told they will be dead in 2 years.”
I have not worked with anyone with ALS and The Deanna Protocol is new to me (link here for others interested in this https://www.winningthefight.org/deanna-protocolreg-metabolic-plan-for-als.html). It’s wonderful that nutrients and lifestyle changes are being proposed. I do agree that individualized protocols are always the way to go – there is never one size fits all. And both low GABA and low serotonin appear to be factors in many with ALS.
I’m curious about your connection to the ALS community and your interest in this? And if you could do an introduction to Dr. Vincent Tedone or someone affiliated with the organization?
Thanks Trudy, a friend of mine’s husband just got diagnosed and she researched online and found this deanna protocol, I’m familiar with you from all your talks so could spot immediately these people were not making it individual [and not doing too much else to improve the protocol in terms of antioxidants and detox. etc], which gives me great hope that it can all be improved to get even better results. I had a neurological condition that moved faster than two years myself but with some luck managed to reverse it, I would have died over 10 years ago if I didn’t so I really feel for these people though I have just become aware of this ALS motor neuron disease. This deanna protocol is using arginine in particular and I can see the research does really back that at the moment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744197/
This link gives access to the forums where people are using the protocol and where Tedone appears to answer people’s questions himself, all based though on what his daughter Deanna is doing and experiencing. I can mention your name there and hopefully he will follow up. Everyone is saying the simplesa products customer care team ‘cares’ so maybe if you had a chat with them you can see if they are interested in taking it up a level.
https://www.winningthefight.org/deanna-protocolreg-metabolic-plan-for-als.html
You will see the problems some people are having from the wrong dose. I am encouraging my friend who is going to start this protocol on her husband to consult with you to make it specific for him. Though, as you can imagine they are in shock and overloaded right now, and practitioner fees are a big issue for them, as well as all the supplements and tests that go with, some people just can’t afford it.
Hi Mary
Thanks for making the time to share this and helping me make the connection – it’s because of people like you (and others in my wonderful community) that we get to help more people! I’ve reached out to folks at Winning the Fight. Everyone deserves to have the best results and hopefully I can share some of what I see with my clients when we do trials and create individualized protocols for the amino acids. AS you know some people do fine on tiny amounts and some need higher doses.
I’m so pleased to hear you were able to reverse your neurological condition and wish your friends much hope and healing in their ALS journey.
Hi ,
My daughter uses a GABA spray which really helped her through an anxious time recently and uses it when she feels the anxiety and panic arising.
My 21 year old son also suffers with anxiety and is on citalopram . Would it be safe for him to try GABA supplementation too or is it best not mixed with an SSRI drug?
Thank you.
Amanda
Thanks for sharing that your daughter benefits from a GABA spray (is it the one from Quicksilver?) There is no research or clinical cases where GABA cannot be used with SSRIs and I use it with clients all the time. Keep in mind that the SSRI itself may be contributing to some of the anxiety symptoms and that low GABA is just one type of anxiety.
I need subliminal kind of GABA for my grandson to try but he is on Adderal right now bc starting school soon! Is this safe to take with Adderal( which is taken in am) at night for he has insomnia often?
Cheryl
I find that sublingual GABA works the best and always do a trial to find the idea amount https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/ I have not seen issues with Adderall and work with my moms on finding root causes of ADHD too – like low blood sugar, gluten, high sugar consumption, colors/additives, low zinc, low iron etc
Thank for your great information and time spent on helping people. I just tried gaba calm first thing in the morning to see the affects . I noticed being a little flush in the face and already had a slight headache so didn’t know if it made it more of one. And also heightened hyperness I think . Is that a side affect where I don’t need it or do I need to try pharma gaba without tyrosine or try a chewable 5htp or tryptophan. Thanks for your time
Conrad
I can’t offer you specific advice. The response is determined by the root cause and how much each person needs. You don’t mention the type of anxiety or ow much GABA you used. I use the trial method with my clients https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/ When there is an adverse response it often means it’s not needed, too much is used or it’s poor quality
Thank you for the helpful information you provide! How much GABA and in what form would you give it, for the following situation:
a child who has rarely fallen asleep on her own or slept through the night; too many thoughts in her head she says; not hyper during the day but intense in what she does; very bright and happy generally but we’re concerned with her inability to sleep; have tried all the usual sleep hygiene methods; our family is generally routine and a restful atmosphere.
At a loss as to what to do to help. Your comments would be greatly appreciated! Thank you.
Mary
I’d look at diet first – gluten-free and possibly grain-free and make sure it includes quality animal protein especially at breakfast. With too many thoughts in her head and intense in what she does (I’m thinking obsessive) I’d consider a trial of tryptophan next and then high cortisol and then parasites and candida. And look for specific deficiencies like low D, low iron, low B6 etc
Thanks so much for all of this Trudy. I have mega leaky gut issues and sensitive to salicylates, amines, some chemicals and several other things. I think anxiety triggered a lot of this and have tried EVERYTHING over a decade heal and spent many thousands of dollars on nutritional/dietetic/naturopathic/conventional modalities. Perhaps the most useful tool was mindfulness work which i still practice to deal with the anxiety, though, I had to conclude that there must have been a neurotransmitter imbalance as I would only get so far with mindfulness. So, having contemplated your posts re GABA for a long time, I decided to get some and have a go. I have the kirkmans lab GABA and have been taking it for about two weeks. I open the 250mcg cap at bedtime, empty the contents under my tongue and off i go. I am thrilled with my improved sleep. I sleep well with a dream or two most evenings. If i have to get up for any reason, I’m able to get back to sleep. EUREKA!! The only issue is that i find it difficult to wake and often feel heavy/drowsy/brain foggy through the day. I also seem to have mild but regular headaches. Are you able to offer your thoughts about this? I fear I may have to stop the GABA if my day time functionality continues to be effected. Thank you
Sonia
Wonderful results with the GABA. When I’m working with a client we start low and increase slowly so rarely see this but if it does happen I have them cut back until we see benefits and none of the adverse effects (like feeling groggy the next day and having headaches). I also look at other ingredients in the product in case they could be the issue.
Hi Trudy – I recently suggested GABA as an anxiolytic to a participant from one of my research projects – after completion – and she said that after taking it to help with sleep, the next morning she found herself extra anxious with even more heart palpitations than normal. Are you familiar with this ‘anxiety rebound’ effect? Just thinking about it from purely a neurochemical perspective it seems as if it is a possibility … Thanks for your feedback and for the great work you are doing! 🙂
Hi Delia
Yes I see that happen when someone takes too much GABA. I typically start clients on 125mg (and less if they are super sensitive) and have them do a trial to find the ideal amount. I’ve also seen this when they take GABA when low GABA isn’t the root cause of the anxiety. It can also happen when the additives or other ingredients in the product don’t agree with them. And finally I always check if it’s actually GABA they used – many people use Phenibut and say they used GABA and they are not the same. Hope this helps!
Hi Trudy,
I have been tapering off Ativan for the past year and a half. (I take the Ativan in the morning and Zoloft in the evening). I am now at the point in my taper of having days where I take no Ativan. I’m wondering, am I able to try some GABA on the days I don’t take Ativan? Or do I need to wait until I am off it completely? I am working with a functional doctor and would like to share this information with her. Thank you so much!
Julie
I have clients take GABA from day 1 of working with me, before they begin the taper and then during the taper adjusting up as needed.
Hi Trudy
I have adrenal fatigue, hypothyroid. I have been experiencing anxiety, insomnia, depression, anger, severe inattention and lack of focus, fatigue, social anxiety, so I ordered Lidtke Tryptophan and Tryptophan complete as well as activated B6. I want to add GABA but you mentioned not to take if one has thyroid. Is Tryptophan and B6 enough by itself? Please advise. Im reading your book but due to brain fog and memory I’m unable to concentrate and retain info. I’d be obliged if you can make me your patient. Thanks Ruki
Hi RP
I can’t offer specific advice but can share that I have clients using tryptophan, B6 and GABA – starting with one at a time so we know the effects.
I’m not sure what you mean by this: “I want to add GABA but you mentioned not to take if one has thyroid” ?
Thanks Trudy for your reply. I read in your article that if people have thyroid they should not take GABA… did I understand correctly? I want to take it along with Tryptophan and b6 but wanted to clarify first .
Thanks
RP
Maybe you mean this: if someone is hypothyroid (low thyroid) then the amino acids are not as effective
I am also interested in this. I take 110mcg of thyroxine daily. Is taking GABA (125mcg at night) going to interfere with the thyroid medication and/or will it exacerbate the hashimoto’s thyroid condition? Thanks Trudy.
Sonia
There is no evidence that GABA interferes with thyroid medication or adversely affects Hashimoto’s. We do know that GABA actually protects against hypothyroidism caused by fluoride https://www.everywomanover29.com/blog/gaba-hypothyroidism-fluoride-anxiety/ This is new research and I expect to see more research on how GABA protects against other environmental toxins (which we know is an issue with autoimmunity)
Hi Trudy – I’ve battled with anxiety and panic attacks over the past 2 years. In the last few months however (since reducing the dose of my birth control pill) I’ve noticed an increase in my anxiety. I’m 41 years old. I am managing well with meditation, yoga, and supplementing with vitamin B6 (100 mg/day) and B50 complex (i’ll alternate the two each day), evening primrose oil (1350 mg/day), and a chelated form of magnesium (200mg) which I take at night. The magnesium has been super helpful as my panic/anxiety can often be stronger at bedtime (all 3 of my panic attacks occurred at bedtime). I am a big fan of yours and Julia Ross. I have your Anti-Anxiety Food Solution book which I use as a reference and am a follower of the Anxiety Summit (great work!). I have recently started dabbling with GABA. I use a pure powder form as the Source Naturals brand contains sorbitol and that doesn’t agree with me too well. Should I use the GABA every night (even during times of feeling “normal”) or should I just supplement with it “as needed”?
I listened to your recent interview with Wellness Mama and hearing your own story about supplementing with GABA for your panic attacks, I wasn’t sure if you were taking it daily (and found that to be more useful than taking it only during those anxious/panicky times). You had also mentioned that women supplementing with GABA may feel a difference after 3 or 4 cycles (which made me wonder whether I should be taking it daily). If you could help clarify some of this I would be super grateful. Thank you so much!
Hi Andrea
If a client scores high on the low GABA symptoms we do a trial to find the ideal amount and have them use GABA daily until the anxiety subsides. This together with some of the other aminos like tryptophan (and the pyroluria supps) helps normalize the cycle. And yes I was doing this personally.
Glad you enjoy the Anxiety Summits and my book!
can gaba be taken daily? without a week on week off method and combined with wellburtrin and lamectical meds and phenylalanine can it be taken in combination?
thanks
Ammie
GABA can be taken daily with no need for cycling on and off. Phenibut is often used instead of GABA and parctitioners find cycling is needed but I don’t recommend phenibut ever https://www.everywomanover29.com/blog/gaba-for-anxiety-instead-of-phenibut/