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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.

Reader Interactions

Comments

    • 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

      • 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. 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. 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

    • 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. 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

    • 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. 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. 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. 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

    • 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

      • 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. 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. 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. 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

    • 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

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