In a new GABA study published earlier this year, the authors report that supplementation with the calming amino acid, GABA (gamma-aminobutyric acid), helped to reduce stress and depression, and improved emotional response and sleep in overweight women. The intervention group was given 200 mg GABA per day for 90 days. Here is the study abstract:
Gamma-aminobutyric acid (GABA) serves as a pivotal neurotransmitter implicated in the pathogenesis of stress, anxiety, sleep-related disorders, and heart rate (HR) reactions.
Heart-rate variability (HRV), modulated by the sympathetic and parasympathetic branches of the autonomic nervous system (ANS), offers insights into cardiac autonomic control and cardiovascular well-being.
The present study aimed to explore the impact of GABA supplementation on emotional metrics, sleep quality, and HRV in sedentary women with overweight or obesity partaking in physical exercise.
A randomized, double-blind, placebo-controlled clinical trial was undertaken involving 30 sedentary women with overweight or obesity. Volunteers were assigned randomly to two groups: the intervention group receiving GABA (200 mg) once daily for a total of 90 supplementation doses, and the placebo group. Both groups engaged in physical exercise, while the supplementation regimen spanned 90 days.
Assessments were conducted at three intervals: baseline (T0), midway through the study (T45), and study culmination (T90).
Following 90 days of GABA supplementation, the intervention group demonstrated enhancements in habitual sleep efficiency, as indicated by reductions in Pittsburgh Sleep Quality Index (PSQI) scores. Moreover, an improved emotional response was observed, characterized by diminished negative affect. GABA supplementation yielded ameliorations in depression scores as per the Depression, Anxiety, and Stress Scale (DASS-21). Notably, an augmented HRV was noted, attributed to heightened parasympathetic autonomic nervous system predominance.
GABA supplementation elicited noteworthy enhancements in heart rate variability, emotional response, depression mitigation, and sleep efficiency following a 90-day supplementation.
I received a full copy of the paper, GABA Supplementation, Increased Heart-Rate Variability, Emotional Response, Sleep Efficiency and Reduced Depression in Sedentary Overweight Women Undergoing Physical Exercise: Placebo-Controlled, Randomized Clinical Trial. I thanked them for doing this research and shared my clinical insights and the fact that I do use GABA a little differently. More on that below.
The type of GABA, how it was used, the timing and fillers
The study participants were given GABA and not pharmaGABA, it was swallowed and it was used before bed.
Both the GABA and placebo contained starch and talc. The starch may be an issue with someone with SIBO (small intestinal bacterial overgrowth) or an IgG reaction to whatever the starch is made from, such as corn (used in this study) or rice or wheat.
Talc is simply not necessary in any supplements. With so many of my clients being very sensitive to excipients, ideally we want to be using fewer fillers and using a clean supplement just like when it comes to eating real whole good quality food.
My feedback on the 200 mg GABA dose used in the study
Given that many studies use much higher doses it’s wonderful that they used just 200 mg GABA.
They used the same dose for everyone for 90 days at night only.
This illustrates how effective GABA can be when used in the same manner for all study participants. It is, however, very possible that the fact they were exercising and just being part of a study also contributed to many of their improvements:
While both study groups engaged in physical exercise, it is plausible to surmise that the act of participating in physical activities may have contributed to the improved stress, anxiety, and depression profiles in the placebo group. Furthermore, study participation alone can instill a positive effect, potentially fostering volunteers’ motivation to embrace healthier lifestyle habits and enhance overall well-being.
My approach for using GABA is personalized
The study provides a great foundation for future research and clinical use.
My approach is personalized dosing based on symptoms and increased to find the optimal dose. I typically have clients start on 125 mg GABA used sublingually, which is a nice low starting dose for most folks. I have clients use GABA 1-5 times a day, including the night, based on their unique needs and only if they have low GABA type of physical/tension anxiety). I have clients rate 1 or 2 symptoms on a scale of 1-10 with 10 being worst, do an initial one-off trial of GABA and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Based on this we decide if we’ll continue with GABA and how much to use.
I speculate there would likely be even better outcomes with a GABA only powder used on the tongue and held in the mouth for up to 2 minutes. And of course, dosing according to each person’s needs is ideal but impractical in a study.
Feedback illustrates how GABA use (and the benefits) can differ per person
When I shared the research on Facebook I received this feedback from Doula Michelle Jackson:
25 mg GABA twice a day has done wonders for me. I used to take 750 mg of GABA Calm Mind at night and it made me very weepy. Lower dosing works best for me. It helps with sleep, anxiety and depression.
(The 750 mg GABA Calm Mind is a hard tablet and is not the same as the 125mg GABA Calm sublingual product I recommend. The product that works for her is Kal GABA 25mg.)
Carrie shared this: “I always put GABA under the tongue myself.”
Tara said: “GABA is the one thing I can rely on to get a good night’s rest. I open a 420 mg cap about 45 minutes before bed.”
Patrice said: “I take GABA about 30 minutes before bedtime. I open a capsule and use about 100-200 mg in water. It helps to calm my mind and stop ruminating. I think I sleep better.”
Elmas shared this about her son’s results: “GABA can be a game changer. We just started last week and can see it improves my boy’s tics and stimming. Thanks to Trudy’s recommendation on Mind Body and vagus nerve connection summit, we started only 100mg (Superior Sources sublingual) in water. And increased to approx 1/8 tsp about 380mg (Sources Naturals GABA powder) yesterday.”
Both Sue and her husband benefit from GABA:“Trudy posted once about GABA helping with pain in the colon so I tried it and was so amazed at how quickly it worked. I use 200 mg and take the capsule whole, not opening the caps and it works in 15 minutes for me. I have found it also helps me with times that I get anxiety, crabbiness, restless legs and the blues. This is such a blessing for me.
Even my husband will take 200 mg when he’s feeling grouchy with the customers and within 15 to 20 minutes, he’s a different person. It’s a wonder supplement. I tell EVERYBODY about it.”
As you can see from the above, it really is different strokes for different folks and a personalized approach to using GABA.
A few GABA product options – a sublingual and a powder
Products I recommend include 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, these same products are available via iherb (use this link to save 5%).
Additional resources when you are new to using GABA and other amino acids as supplements
As I mentioned above, I use the symptoms questionnaire to figure out if 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 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 (over and above the few I mentioned above).
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 do appreciate the researchers and do hope my clinical insights and community feedback help with further research. The team has plans to do similar research with men and older individuals, and I look forward to these outcomes. I’ll be sure to share these at a later date.
I’ll end here with this statement from the conclusion:
Consequently, GABA supplementation emerges as a promising avenue for augmenting both cardiovascular and emotional well-being among individuals actively participating in physical exercise.
How has GABA helped your emotions, depression, stress and sleep? And what doses work best for you?
Have you tweaked your dosing to find the ideal doses for your needs?
If yes, which products have helped and do you find sublingual or swallowed is more effective?
If you’re a practitioner do you use GABA with clients/patients and how do you use it?
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 was told GABA supplements were useless because they do not cross the brain blood barrier. Is this not correct?
Bernie
Unfortunately this is a myth that is still being shared and one I am trying to dispel. I’d love to hear who told you this/where you read it?
Hopefully this research and the wonderful feedback section of this blog have opened your eyes to what can happen when someone has low GABA levels and uses GABA.
You can read more here too – https://www.everywomanover29.com/blog/dr-datis-kharrazians-gaba-challenge-for-a-leaky-blood-brain-barrier-is-a-theory-and-we-still-have-much-to-learn/
I have been on the fodmaps diet for a while and it is helping but I just realized that when I take Gaba Calm I am ingesting sorbitol and mannitol. I take a bit more than one of those tablets each night to help me sleep and am very aware that if I take too much it can keep me awake.
Now that I have realized about the sorbitol and mannitol, I am looking for an alternative source of Gaba. I see that you are recommending Now Gaba Pure Powder. I was about to purchase this to avoid the sorbitol and mannitol but then realized that I would have to take 1/16th teaspoon of the powder to equate to 150mg. I can’t see me ever getting that measurement correct.
So my question is, can you recommend another source of gaba that would enable me to take 150mg plus a little bit with a fair degree of accuracy and without those added fodmaps?
Thank you very much. I am very grateful for your work.
Brenda
Great to hear GABA Calm is helping with sleep – and yes the sugar alcohols can be an issue for some folks with SIBO.
Regarding ease of dosing with NOW GABA powder, a mini measuring spoon set like this one https://amzn.to/3Q94nsI (my Amazon link) helps and is so easy and convenient.
Nutritional Fundamentals for Health GABA-T SAP is another favorite of mine – GABA 300 mg, Theanine 150 mg. This is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.
You can find this an others on my supplements blog https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/ (and how to purchase from my online store)
I am considering ordering Gaba powder but when I did some research on Gaba it stated that it could lower blood pressure and I already have good-to-lower blood pressure. Should I be concerned about Gaba causing issues with low blood pressure?
I go to bed dead tired about 9p.m. but then wide awake at 1:00 a.m. every night. I am on BHRT, have been for about 5 years. I tried NOW “sleep Regimen 3-in-1”, which is L-theanine 200 mg + 5HTP 50mg + melatonin 3 mg. The first time I took it I slept all night but the next morning I woke feeling “druggy” until about noon. I took it again last night but woke at 1:00 am again, not feeling druggy this morning.
Before the NOW product, I was taking 1 mg melatonin (slow release) at bed and it was working but then it quit working. Then I tried 3 mg at bed, regular, and taking a 1 mg regular at 1:00 when I wake. Sometimes this works, other times, I still lay there awake for a couple of hours, then fall asleep right before the alarm goes off at 4:30 a.m.
I have also used very small amounts of THC gummies when I wake at 1:00. Sometimes it works, other times it doesn’t but either way, I don’t like using it. Alex Hubermann’s podcast on THC goes into great depth on the impact THC has on us. Also, I have a drug test coming up and don’t want to fail it.
Not sure which direction to go. I do have some personal issues going on in my life right now that are stressful but I don’t feel overly stressed (I DO know when I’m highly stressed – been there, done that!). I don’t really suffer from anxiety. I would say it leans more towards depression, with the passing thoughts of suicide at times (no plans for ready to take action – more just an easy out)
I understand the importance of a good night’s sleep and really want to get this straightened out. Any suggestions on where to begin??
Deborah
It’s worth keeping an eye on blood pressure with GABA use but I’ve never had to have anyone stop using GABA. With regards to serotonin support some folks do better on tryptophan than 5-HTP and I don’t use combo products but one amino acid at a time, increased to the ideal dose.
Other factors to consider with waking in the night is high cortisol, parasites, liver/gallbladder issues, caffeine intake, gluten, EMFs and low blood sugar.
We’ve tried Gaba several times, even gabapentin for a period of 2 months, but it all seems to not be very effective for our 20yo. However, we JUST started using tryptophan and have seen it do amazing things in the past 3 days (much more sublingually than orally in a capsule) We do mid-afternoon and evenings 500mg each. However, is there a worry of Serotonin syndrome this way? (we had a horrific experience with cymbalta down this road last year – HORRIFIC!)
Thank you!
Brendan
Wonderful to hear you are seeing amazing things with tryptophan – it helps when serotonin is low (and GABA won’t help if GABA isn’t low)
Can you share how it’s been helping?
Sorry to hear about the Cymbalata experience – care to share? There is a potential concern with serotonin when tryptophan is used in conjunction with an SSRI.
It’s been an interesting few weeks with Tryptophan. We started sublingually, as per your suggestion, and saw good results. (happier, less anger, less outbursts). But, it tastes NASTY – so we went with just swallowing the capsules – well, his anger and other symptoms returned. So, after 3 days, we went back to sublingual and he’s back to being much happier. Why?
Also, he’s off ANY SSRIs – we are scared of the stuff now. But, that brings me back to my question: Can sublingual tryptophan cause serotonin issues? too much? Because we are debating on adding one more 500 in the morning in the hope of even better results.
Thoughts?
Brendan
Brendan
If someone has gut issues and/or liver issues amino acids are better absorbed directly into the bloodstream via the mouth. Testing effects both wasys is a powerful way to confirm what works best for each person. So glad to hear he’s back to being much happier.
Some options to make tryptophan more palatable is mixing some in mashed banana or home-made apple sauce. Holding it in the moth for as long as possible before swallowing will provide better results.
There is no evidence that sublingual tryptophan can cause serotonin syndrome. I’m curious why you think it may?
And when tryptophan is working but results are not optimal I always have clients increase to find the optimal dose.
Hello Trudy, thank you for your response. You asked why I think tryptophan can cause serotonin syndrome? Well, we know tryptophan essentially leads to higher levels of serotonin. AND, after our horrific time with cymbalta – we have become a bit paranoid. hence the question, just to be safe before increasing the dose.
Brendan
It’s always good to be cautious. There is no evidence (documented or clinical) that too much tryptophan on it’s own can lead to serotonin syndrome. That said too much can start to cause what looks like low serotonin so there is a balance.
Please do keep us posted and let me know if I can share his results in a future blog post. I love to give hope and more parents/families need to know how effective tryptophan is opened. If you’re ok with me sharing you’re welcome to share a bit more background on diagnosis and before and after symptoms and what happened with Cymbalta (if you feel comfortable doing so). And how you ended up using the opened tryptophan capsule.
Hey Trudy, so, he’s been on 500 tryptophan 3X’s a day for 5 weeks now. Any calmness it was showing previously has mostly gone away. He’s now aggressive and it doesn’t appear that it’s having any effect at all anymore. How long can he take this much tryptophan?
Thank you,
Brendan
Brendan
Too much of an amino acid can have an opposite effect and we typically reduce and monitor
I wondered if any of your clients have had problems with GABA causing incontinence or if you knew of any actual research on the issue. I’ve attached an article reporting a case study. I also see that there are articles out there indicating the opposite.
I take 500mg of GABA (NOW brand capsules) opened on the tongue before bed each night. I know it’s a high dose but it’s what has worked for me to stop nighttime and early morning panics. Occasionally I will even take an additional dose if I need the extra support, but it’s rare.
I have a lot of trouble in the mornings with frequency and urgency of urination and incontinence. Until now I had blamed that on spinal issues as I’ve had a couple of lumbar fusions and a lot of disc degeneration and stenosis, so I figured that lying flat for several hours was causing a nerve problem. My thoughts on that changed this weekend when I had to make an emergency drive to another town in the middle of the night after having taken GABA a few hours before. Upon arrival in the other town (about an hour and a half away), I had complete loss of bladder control. That’s never happened to me before with driving, but it felt very much like the sensations I have in the mornings, so I began to suspect GABA was involved. A short internet search gave some bit of confirmation to those suspicions since it says that GABA relaxes the urinary sphincter.
I haven’t seen you mention this as a problem, so I was curious about your experiences with it.
I have ordered the powdered form of GABA so that I can do another titration to find a dose that helps with anxiety without (hopefully) causing these problems with my bladder. I do occasionally skip a dose of GABA. I can get by with it for a night or two, but I can feel a definite increase in anxiety from the missed doses.
I appreciate any insight you have, and if you haven’t run across it then I guess I just wanted to make you aware. Here’s the article I mentioned: A Curious Case of Gabapentin-Induced Increased Urinary Frequency (5120) | Neurology.
Thanks so much for the content on your blog and on Facebook. It’s helpful to me.
LM
It’s not an issue that I’ve seen with clients or in the research. The study you mention is the drug gabapentin which is not the same as the amino acid GABA.
This paper “Beneficial action of GABA on sleep and frequent night urination in the elderly” finds GABA helps reduce night time urination (although not an ideal study since GABA/chocolate was used) https://www.researchgate.net/publication/289067166_Beneficial_action_of_GABA_on_sleep_and_frequent_night_urination_in_the_elderly
And I’ve blogged about GABA and bladder issues here – GABA for bladder pain/interstitial cystitis and urgency, IBS pain and anxiety? https://www.everywomanover29.com/blog/gaba-for-bladder-pain-interstitial-cystitis-and-urgency-ibs-pain-and-anxiety/
In situations like this I have clients stop GABA and track and then add it back and track (sometimes a few times to confirm). I am curious to hear what happens now on the days/nights when you skip GABA.
If there is a GABA link we would switch to a GABA only product in case it’s the fillers or try a lower dose.
Thank you for taking the time to respond. I feel really foolish for not noticing that the article was about gabapentin rather than GABA and also for failing to properly link the paper.
I’ve ordered powder that is GABA only and plan to re-titrate to see if a lower dose is better. I’ve taken a holiday from it for a few nights. The first couple of nights there was a lot of anxiety, but that seems to be easing. Time will tell. I appreciate your input.