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How much GABA should I use and which GABA product is best?

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The most common question I get about GABA (gamma-amino butyric acid) is the one about the blood-brain barrier and does it even work (it certainly does – read here for information on this one).

The next most common question I get about GABA is this one:

How much GABA should I use and which GABA product is best?

This exact question was actually asked of me a number of times last week after I published: Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth (SIBO). In this blog I share about my trials of using sublingual GABA for the visceral pain and muscle tension in my gut caused by the bloating symptoms of SIBO.

There is no simple answer! It requires a blog post to provide a good answer because we are all unique, have different needs and these needs can even differ at different times depending on the issue and what is going on in our lives at the moment.

Let’s first do a quick recap of GABA (gamma-amino butyric acid) in case this is new to you. GABA is a calming amino acid that can be used as a supplement to raise GABA levels (GABA is also a neurotransmitter. It’s one of the amino acids I use most frequently with my anxious clients (together with tryptophan). GABA helps with the physical anxiety and tension, as well as panic attacks. New research shows it also helps with inhibition of unwanted thoughts and may also offer gut protection after alcohol consumption. It also helps with stiff and tense muscles and muscle pain and spasms.

How I have benefited from GABA

Here is a quick summary of how I’ve benefited from GABA supplements. I use this information to inform my use of GABA to help with the visceral pain I now experience due to my SIBO (more on that below).

If you have never used GABA or if you’ve used it once or twice, reading this should give you a clue as to why there is no one answer and how we need to use a trial approach to figure out what is best for each situation.

This also illustrates that there is no one size fits all for everyone and even for the same person under different situations.

  1. The anxiety and panic attacks I experienced 15 years ago:
    1. I used 1-2 GABA Calm three times a day and a combination GABA product at night. GABA Calm contains 125mg GABA and the GABA product contains 200mg GABA. My anxiety eased and my panic attacks stopped in a few days, giving me immediate relief and hope while I started to address all the other root causes like gluten sensitivity, adrenal issues, low zinc, gut health, low vitamin B6 and more
    2. The doses of GABA I used for my anxiety and panic attacks are typical amounts my clients benefit from and I would not have someone start on 500mg.
    3. If someone is a “pixie-dust” person and very sensitive I’d have them start with a pinch/dab or ¼ of 125 mg GABA Calm.
  1. The “ice-pick” headaches on the top of the skull that I discovered were caused by neck spasms:
    1. Physical therapy, high doses of GABA and high doses of magnesium were essential.
    2. Because of the low doses of GABA I had used for my anxiety years before this, I started with low doses of GABA increasing slowly from 200mg up to 1000mg GABA. This higher amount worked for me at this time for this injury.
  1. Throat spasms and the loss of my voice due to vagus nerve issues caused by a terrifying plane ride:
    1. Based on my prior ice-pick headache experience I now knew I could tolerate higher doses and started with 500mg GABA and used more as needed.
    2. I must have been really low in GABA because I was actually able to use upwards of 5 (and sometime more) doses of 500mg a day and not feel too wiped out, even during the day.
    3. That’s a lot of GABA for me – as I mentioned above 125mg to 250mg used to be enough for the anxiety I experienced 15 years ago.
    4. I write more about all this here: Vagus nerve rehab with GABA, breathing, humming, gargling and key nutrients (with videos to demonstrate immediate effects when using GABA sublingually)
  1. Rectal spasms/proctalgia fugax. These seem to be related to SIBO/IBS and I still experience these from time to time.
    1. I have found that 250mg to 500mg GABA opened onto my tongue works best for me for this particular muscle spasm.
    2. Again, it eases the spasms and pain in a few minutes. I write more about this here: How GABA eases agonizing rectal pain and spasms in under 2 minutes
  1. A back injury in August causing severe muscle spasms and pain.
    1. Again, based on my previous experiences using GABA, right after my fall I started taking 1000mg of GABA powder every few hours (held in my mouth for 1-2 minutes) and then reduced it to 2 or 3 times a day as needed.
    2. I share more in this blog: Acupuncture boosts GABA to reduce back pain and oral GABA further reduces the pain
    3. In the above blog you can also read some research about the mechanism of how GABA supplements ease inflammation and tracheal spasms associated with asthma.
  1. Visceral pain caused by SIBO.
    1. My SIBO is really well-controlled with diet but I’ve been having pain, bloating and insomnia while doing this herbal SIBO protocol. I suspect the cellulose in one of the herbal products is causing this bloating and pain after dinner. It was getting so bad it was keeping me awake (this is typical when I am accidently exposed to problematic foods and get a flare-up).
    2. SIBO patients can have visceral hypersensitivity where their pain can be due to the pressure of the gas that is produced and the muscles in the digestive system actually contracting against this pressure.
    3. It got me thinking about how effective GABA is for relieving muscle tension and how much it’s helped me in the past. I also use GABA with my clients all the time for relief of their physical anxiety and stiff and tense muscles. There are GABA receptors all over the gut and I recently discovered that GABA is important for motility.
    4. Over the last 2 weeks I’ve trialed 300mg GABA (opened on to the tongue) a few times to ease the pain and pressure and it’s been amazing at how much it’s helped and how quickly it’s eased the pain. I’ve used it as soon as I notice the bloating starting and it GABA helps me sleep too (as does the tryptophan I’ve also added). I suspect I could safely double this dose in the evening and may do this if the lower dose isn’t enough some evenings. I’ve also used it some days the next morning when I wake with the bloated ache in my belly.

How much should I use and which GABA product is best?

I have a blog post listing the products I use with clients: The Antianxiety Food Solution Amino Acid and Pyroluria Supplements

Always read the precautions (there is a link on the above blog) and do the amino acid questionnaire (the link is also on the above blog) before starting a trial. I also recommend reading the amino acids chapter in my book The Antianxiety Food Solution so you are a well-informed savvy consumer.

If you’re doing a trial for anxiety and panic attacks:

  • If you can use tyrosine the Source Naturals GABA Calm product is the one I use with most of my anxious clients.
  • The other GABA products listed on the supplements blog need to be opened onto the tongue and started with a low dose (100-200mg is a good starting dose) and increase based on symptom relief. More can often be used at night, especially if sleep is also an issue – sometimes up to 500mg.

If you have SIBO/IBS and are doing a trial for visceral pain:

  • I’d suggest NOT starting with the Source Naturals GABA Calm because the sugar alcohols can be problematic for some individuals. Or if you do, be aware that it may not help and may make things worse in the short-term. Personally, I have not found this product to be an issue with my SIBO and I have very few clients report an issue.
  • The other GABA products listed on the supplements blog need to be opened onto the tongue and started with a low dose and increased based on symptom relief.
  • For a client totally new to GABA I’d start with 100-200mg in the evening and also increase slowly over a few weeks based on symptom relief, up to 500-1000mg.
  • For early morning belly pain I’d start a client on 100-200mg because too much in the day can make you feel tired.    

If you have other pain issues:

  • For a client totally new to GABA I’d start with 100-200mg in the evening and increase slowly over a few weeks based on symptom relief, up to 500-1000mg.  Depending on the pain more may often be needed and higher doses can often be tolerated during the day.
  • Keep in mind that pain can have any many root causes and it may be more than low just GABA or may not be due to low GABA at all. Other factors to consider include but are not limited to: low serotonin, low magnesium, low endorphins, inflammation, structural damage, low omega-3s, gluten issues, Lyme disease etc.  Physical therapy and acupuncture are wonderful approaches to include too.

As you can see from my experiences above it’s a matter of doing trials to find the ideal amount for you for your particular situation.  

If you’ve used GABA supplements for anxiety, visceral pain or other muscles spasms I’d love to hear from you.

This GABA-pain connection is not well recognized and I’d love to have more people know about this as a possible option. The more we share our experiences the more we all learn.

If you plan a trial similar to any of the above I’d also love to hear your questions and feedback.

About Trudy Scott

Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower anxious individuals worldwide about natural solutions for anxiety, stress and emotional eating.

Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings and host of The Anxiety Summit now in its 6th season and called a “bouquet of hope.”

Trudy is passionate about sharing the powerful food mood connection because she experienced the results first-hand, finding complete resolution of her anxiety and panic attacks.

Reader Interactions

Comments

    • Trudy Scott says

      Nicole
      It really depends what it’s being used for. Theanine works for some clients for anxiety but I generally find GABA to be more effective. If it works for anxiety then I’d continue to use it. I’ve not used theanine only for pain but some GABA/theanine products seem to work well.

      Reply

      • Willemien Kenter says

        Hallo Trudy
        I have to use rivotril for my leg.to get the right signal to my foot. i am MS patient. Can i also use Gaba together with this medicine?
        I useGaba plus sublinguaal,already for eight month and it gives me better sleep, calmth and less back pain.
        So i am very happy, can i go on with these to together?

  3. Jenny says

    I went workout at a gym 7 weeks ago, I used some machines for upper body pull up & down , opened my chest left & right and I did not feel anything wrong until , next morning , I felt excruciating pain on my upper left neck and shoulder. I try to manage to relieve my pain on my own , after took ibuprofens, seein chiropractor, acupuncturist with only little temporary relief. Since I have stomach problems ,I quit taking ibuprofen ( only a few days) , instead, I have been taking GABA Calm 1 tab under tongue + EndorphiGen I cap and they help me with the pain .
    Now , I am working with a physical therapist (3 sessions),but I still have pain on the scale 6 to 7.
    Today, I saw a masseur and he was using hot stone deep tissue massage,and I felt 50% better.
    I’ll see him next week and hope my pain will decrease more.
    Trudy, I really enjoy your site and learn a lot from you how to use amino acids to reduce my. anxiety, panic attack and pain . Keep up the good work.
    Thanks a million,
    Jenny

    Reply

  4. Kelly says

    Gaba has been alifesaver! I also use taurine sometimes for anxiety too, and that has helped also . Right now i take 1000 mg . As for gaba i have noticed that my tolerance for it has increased i now take 1000 mg of that also

    Reply

    • Trudy Scott says

      Kelly
      So glad these are helping. I don’t find that there is a change in tolerance with GABA (and don’t see any research on this topic) but more that something is depleting GABA at a faster rate (stress, gut health, low zinc, low B6 etc) so more is needed.

      Reply

  5. Kat McAra says

    Great article. I have never noticed anything when I have taken GABA. My doctor thinks I am low in it so maybe I should try a higher dose.

    Reply

    • Trudy Scott says

      Kat
      This can happen when it’s swallowed or isn’t enough or is not a low GABA issue. Low thyroid can also impact how well the amino acids work

      Reply

  7. Kristie says

    I have always had low blood pressure. Apparently low is normal for me. Is it still ok to try GABA? I would like to try it for SIBO/food intolerance related insomnia. Also, is Enzymatic Therapy GABA the one you recommend for people with SIBO?

    Reply

  8. nicole bailey says

    The Source Nats Gaba Calm is 750mg. Do we just take half of one to see how much we need or go with a different brand that comes in lower mg?

    Reply

  9. Lisa says

    Sorry to read of your continued health challenges and I thought I should mention to you again that “Guaifenesin was found to increase phosphate excretion by 60%, oxalate excretion by 30% and calcium excretion by 30%.” Like gout, but without the uric acid. For more info on Dr. St Amand’s protocol see http://www.coreonehealth.com/oxalates-and-their-role-in-fibromyalgia-syndrome.

    I gratefully started using guaifenesin in 2001, have followed very special diets, etc. for many years and accept the possibility I may always have health challenges due to lead poisoning, years of smoking, menopause, osteoporosis (19% spine loss in 9 years now at -3.1), etc. I was on Prozac for about 10 years. I received my Great Plains lab organic acid test this week and my serotonin was .13 and should be more than 4.3 so I may experiment with 5htp per your protocol but decided to first re-start B6 and pantothenic supplementation. I hope to get a Spectracell test.

    Prothera GABA has worked best for me and I take 250 mg usually nightly and more doses when needed. The glycolic oxalate metabolite was high; 178 and the range is 16-117 which indicates genetic hyperoxaluria type 1 which I suspect would be worse if I didn’t follow a strict protocol. I have used homeopathy for many years and think epsom salt baths, oral emu oil pulling, using gentle, salicylate free CloSYS mouthrinse nightly, and the affordable HealthandMed Ionize me ultra foot bath with the 304 grade array are some of the many things that have helped a lot. This is my story again in case it can help you or anyone you know. I do all I can to try to help. http://www.valleycenter.com/articles/detoxing-and-eliminating-lead-helps-fight-fibromyalgia-2/. Thank-you so much for all of your help over the years!!!

    Reply

    • Trudy Scott says

      Jo-Anne
      I have used GABA with clients using Xanax – many do very well and it helps them taper (together with all the other nutritional approaches which we work on for a few months before starting a taper – so they are nutritionally sound). Some can’t tolerate GABA or any nutrients due to the damage caused by the benzos. This seems to affect about 1/3 of those on benzos and niacinamide and melatonin may help.

      I have not worked with anyone on Olanzapine but since this antipyschotic has been shown to work on dopamine and serotonin (https://www.ncbi.nlm.nih.gov/pubmed/27428765) I’d suspect it would be fine. I actually like the idea of GABA with someone on Olanazpine because oral GABA shows “potential for the treatment of diabetes” (https://www.everywomanover29.com/blog/diabetes-anxiety-and-gaba/) and this medication plays a role in diabetes 2 (https://www.ncbi.nlm.nih.gov/pubmed/28805659). This latter paper mentions increased appetite and serotonin so I’d have my client do the low serotonin questionnaire too.

      With all clients on any medications I have them first talk to their prescribing physician before trialing any of the amino acids.

      Reply

      • Jo-Anne Valenti, DC says

        Thank you.
        When asking the MD’s, THEY ARE CLUELESS and “plead the 5th”…. recommend not to take ANYTHING that THEY are unfamiliar with.

  11. Jenny says

    Hi Trudy,
    What is the brand of GABA powder, and the curcumin and dosages you were taking when you fell and injuried your back. My back pain still bothers me . And I would like to try both.
    Thanks.

    Reply

  12. Melody says

    Hi Trudy, over the past 2 years my daughter has experienced loss death of a brother in the form of a car accident, as well as 2017 a head trauma from a car accident, prior to that suffered concussion 3 other times and a tonsilectomy . She has suffered headaches since kindergarten and now and I can’t seem to help my 18 yr old daughter climb out of her anxiety , and sadness . She has been on a clean diet for 4 years now , although she resorted to acutaine for the acne.
    I feel may have cause some of her symptoms . And although she has stopped the pharmasudicals her doctor has convinced her she needs a seratonin blocker . For her depression .
    I just can’t see her resorting to more pharmaceuticals as I know they have side effects . I have tried seratonin and GABA , they seem to work for a few days then they don’t anymore .
    Is it because she needs a higher dose .
    Also she gets dizzy a lot during walks in the park and even around the house .
    And wakes up with headaches 1 or 2 x a week , That puts her in bed for the day . We’ve tried glasses, Nuka, osteopath , yoga, massage, body code, a homeopath, allergy testing, diet changes , Dr Amens Neurolink , a psychologist. Daily omega 3 and 10thousand iu of Vit D a day ( we live in Canada) and daily multivitamin, probiotics, L glutamine , the list seems endless . And still I feel we aren’t getting anywhere . I guess I can connect the dots and see that we’ve learned so much. In our journey I pray she’ll be able to get through this weeks departmental exams .
    We’re thinking maybe a brain scan will have an answer . But who can afford that ? Do you think she needs higher doses of GABA ?
    Hoping for your ideas . Thankyou for your help I really appreciate your journey and efforts in helping the world to heal . Bless you !
    Melody

    Reply

  13. Julia O'Reilly says

    Hi Trudy,
    Should you always open a GABA capsule and put it on the tongue (or under?) instead of swallowing it? I have some Thorne PharmaGABA 100mg that I want to start taking but I’m not sure how, or when. Just for general anxiety and mild muscle spasms in my back.
    Many thanks.
    Julia

    Reply

    • Trudy Scott says

      Julia
      I have found that many people respond better to GABA when it’s used as a sublingual or a capsule opened onto the tongue and held there for 2+ minutes. Some people do fine swallowing the GABA.

      Reply

    • Trudy Scott says

      Megan
      There are no known issues with taking GABA while on an SSRI but I have my clients always discuss with the prescribing doctor.

      Reply

  15. MS says

    I take a generic drugfor Essential Tremor. I just learned that it a GABA receptor agonist (drugbank.ca). Can you tell me the implications of this?

    Reply

    • Trudy Scott says

      MS
      Please share the name of the drug and the actual link about it being a GABA receptor agonist as there are a number of different GABA receptors.

      Reply

  16. Mary Shukle says

    I take Primidone for Essential Tremor. I just learned that it a GABA receptor agonist (drugbank.ca). Implications??

    Reply

    • Trudy Scott says

      Mary
      Yes according to https://www.drugbank.ca/drugs/DB00794 Primidone is a GABA receptor agonist. This definition from wikipedia “A GABA receptor agonist is a drug that is an agonist for one or more of the GABA receptors, producing typically sedative effects, and may also cause other effects such as anxiolytic, anticonvulsant, and muscle relaxant effects.” https://en.wikipedia.org/wiki/GABA_receptor_agonist

      I don’t know much about essential tremor but just found this interesting case study paper where a Mediterranean diet, GABA, tryptophan and B vitamins led to some really profound results… “After two months of therapy, his tremor decreased significantly and he regained normal function” https://medcraveonline.com/JNSK/JNSK-07-00242.php

      Thanks for asking this question. Now I have some for you: does the Primodone help your essential tremor? Do you have any side-effects? Have you considered diet (I would also remove gluten and possibly all grains initially), low GABA and low serotonin to address your essential tremor? And do you have low GABA and low serotonin anxiety symptoms?

      Reply

  17. Mary says

    Dear Trudy–

    Thank you ever so much for your reply! The study with the teenager was especially enlightening!

    Now to answer your questions:

    Yes, Primidone helps me control ET. But I’ve had to take ever more of it and am now at the maximum dose. I’ve not had any side effects–unless you consider the depletion of B12 a side effect. (See mytavin.com) I counter that by taking methyl B12 injections 1000 mcg every other day. It really helps! I wish I had known sooner!

    As for diet: We stopped eating sugar, gluten, and most grains (some rice) several years ago. It improved our digestion, but not the ET! I would characterize our diet as low carb.

    I don’t feel overly anxious . . Oddly enough I remember thinking back in my 30s that as long as I took plenty of zinc and B6 I was fine. Then an endrocrinologist talked me out of it . . . I’ve had a couple of bouts of depression.

    The Triptobel caps contain folic acid. I’m not sure that would be compatible with my homozygous MTHFR anomaly. I do take lots of methyl folate as well as niacin, B1, and everything else EXCEPT L-tryptophan. I wonder if I could just add that? I’ve tried GABA in the past. I’ll try again.

    Thanks again for your help!

    Reply

    • Trudy Scott says

      Mary
      Glad you figured out the B12 depletion issue and the dietary changes which hopefully include healthy fats and quality animal protein too. I would not use a product with folic acid and prefer using tryptophan alone with my clients so it can be titrated based on symptoms. You may not have low GABA symptoms (the physical tension) currently because of the effects of Primidone.

      Keep in mind other possible causes like medication side-effects, mold (https://www.mja.com.au/journal/2005/182/11/tremor-syndrome-associated-fungal-toxin-sequelae-food-contamination), lead toxicity etc. Avoidance of caffeine and alcohol is key too.

      I can’t help but wonder if addressing pyroluria may help too given that it helps with dystonia and the zinc-tremor and B6-tremor connections

      Another question for you – does it run in your family and how long have you had it

      Reply

  18. Mary says

    Yes, Trudy, it runs in my family. My dad had it. I’ve had it since childhood–I’m 76 now.

    I wonder if it is actually mercury poisoning as I grew up eating LOTS of sugar and thus had lots of mercury fillings (since removed). While preparing for a hip replacement recently I learned that I’m allergic to mercury.

    We eat organically and grass fed and use healthy oils like MCT and olive oil. No caffeine, but a glass of wine with dinner occasionally.

    Please direct me to a link for addressing pyroluria.

    Reply

  19. Mary says

    Yes, it runs in my family. My dad had it. I’ve had it since childhood. (I’m 76 and still searching for relief!).

    I wonder if ET is due to mercury toxicity. As a child I ate LOTS of sugar and therefore had lots of mercury fillings–since removed. While recently preparing for a hip replacement, I learned that I was allergic to mercury!

    We eat well–organically and grass-fed as much as possible. No caffeine, but an occasional glass of wine with dinner.

    Could you please send me a link for dealing with pyroluria? Also Source Naturals GABA is not an option due to the mannitol. Do you have a second-best recommendation?

    I so appreciate your help!

    Reply

  20. MS says

    I think all of us were sugar addicts, especially my dad.

    The ortho surgeon sent me to an allergist to check for metal allergies as I thought I was allergic to nickel. Mercury was the only one that came up.

    Thanks a million for the links!

    Reply

    • Trudy Scott says

      Yessy
      Always on an empty stomach. 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/store/aafsbook.html

      Apologies for the delay in your comment approval and my response. We had a computer glitch where a large number of comments were hidden from view in a spam folder. It mostly affected new folks who were commenting for the first time but it’s hopefully resolved now.

      Reply

  23. Renée Charron says

    Hi!

    Since last April, I have a problem with my lids: they do not open because of spasms (blepharospasm). Botox injections din’t work for me and I discovered that benzodiazepines (Ativan) helped me open my eyes. But benzos are addictive… So my neurologist gave me an anti-spasm , but I discovered that GABA could do about the same thing than benzos, so now I’m getting off Ativan and take 750 mg of GABA. The result is not satisfactory, so I wonder if you ever heard of a situation like mine and if I take more, do you think that it will help to calm the spasm in my lids? Thank you very much for your attention

    Reply

  24. MK says

    Thank you for all you do. I have been diagnosed with mold toxicity and found your work through the mold summit.

    I am having severe brain fog, memory issues, migraines, etc.

    I also have hypothyroidism and wanted to try other options before starting thyroid medications.

    I wanted to try gaba but was told to start with pharmaGABA by an integrative dr. I wanted to see what your thoughts were first. And what brand of GABA do your recommend first? I wasn’t sure if I should start with the Calm you recommend or just one with only gaba first.

    Thank you so much!

    Reply

    • Trudy Scott says

      MK
      I start folks on GABA and Source Naturals GABA Calm is the one I have most of my clients use. A GABA-only product works best for some folks and some folks do well on pharmaGABA. You mention “severe brain fog, memory issues, migraines” but I only recommend GABA when there are low GABA symptoms i.e. the physical anxiety. I may recommend DPA and tryptophan for migraines.

      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/

      Reply

      • MK says

        Thank you so much for your time and advice. I have just removed gluten recently and have seen a huge improvement.

        I’m buying your book today and will ask my current naturopath to try out some of your recommendations for amino acids with me.

        I was put on SSRIs over 10 years ago and have never had a doctor try anything else on me. I’m so excited to finally have other options and seeing improvement in my physical and mental health.

      • Trudy Scott says

        MK
        Wonderful news about gluten removal!

        All the best with the next part of your journey. Keep in mind NDs may use some different approaches so be sure to ask for what you want too.

  25. Hope says

    Can you open any GABA supplement and put it on the tongue? Do you put tryptophan on the tongue too? I got Kilauea labs l tryptophan each capsule is 500mg abs Now brand GABA 750 mg. I have constant anxiety all day, very fatigued, barely sleeping an hour a night, mind is constantly racing, worrying. Muscle tension. And have been getting panic attacks with racing heart, legs giving out and cold sweats. Bouts of depression come on as well. I have tried many mixed supplements for sleep and anxiety with no relief. Some made me feel worse.

    Reply

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