A paper recently published in Scientific Reports: γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial provide the first evidence for a possible causal role of the GABA-ergic system in modulating performance in action cascading:
In order to accomplish a task goal, real-life environments require us to develop different action control strategies in order to rapidly react to fast-moving visual and auditory stimuli. When engaging in complex scenarios, it is essential to prioritise and cascade different actions.
A good example of when we may do something like this is driving a car in busy traffic:
- you are fast-moving
- there are noises all around you – for example: wind, hooting horns, big trucks, rain and water, passengers talking etc.
- you are seeing things all around you – for example: the steering wheel, the speedometer, the other cars, the road, road signs, billboards, the scenery, your passengers etc.
The findings of this study, which involved the administration of 800 mg of synthetic GABA (compared to placebo), found that study participants were better able to prioritize planned actions (for example: make safe driving decisions).
I’m really pleased the study addressed the GABA-blood brain barrier controversy:
In the literature, there are controversial findings about GABA entering the brain through the blood brain barrier (BBB). The BBB is a tightly sealed layer of cerebral endothelial cells that form continuous tight junctions and prevent most solutes from entering the brain on the basis of size, charge, and lipid solubility. However, as pointed out by Shyamaladevi and colleagues, recent studies have demonstrated that the BBB is much 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
While there is some evidence in favor of only a limited penetration of GABA into the brain, a more recent study with rats has shown that the administration of GABA alone increased brain GABA concentration, when compared to untreated rats.
In addition, the synthetic GABA-like agent gabapentin, which mimics the chemical structure of GABA, leads to an overall increase in central GABA levels and a recent study using 7-T MRS reported an increase in GABA concentration in the visual cortex of healthy participants after gabapentin administration.
Michael Jurgelewicz, DC, DACBN, DCBCN wrote this Designs for Health article about the study: GABA supplementation may help improve ability of prioritizing planned actions, mentioning two possible mechanisms of action as to how GABA supplementation may improve prioritizing planned actions as well as reducing anxiety:
Oral GABA supplementation can act directly on the CNS in a peripheral aspect through the gut. There is definitely a gut-brain relationship between nutrition and the gut microbiome and how they support brain health and function. The gut and brain communicate through the nervous system, immune system, and hormones.
In addition, the hypothalamus (emotional neuroendocrine control center of the brain) is outside and not protected by the blood brain barrier, so these two factors can explain how GABA affects the CNS. It is clear in the research that GABA is helpful with anxiety, and there are many case studies which demonstrate its effectiveness.
Here are some comments from 3 different people on facebook, demonstrating GABA’s effectiveness:
GABA was huge for super tight neck and shoulders! Within 5 min of taking I experienced tremendous relief of muscles and anxiety too
I like True Calm for clients that can’t wind down at night too, it has GABA in it.
GABA, definitely. It’s really helped my tight upper back and neck to feel better.
If you’re looking for more GABA info, during season 2 of The Anxiety Summit, I talked about the BBB, the GABA challenge (which I’m not in favor of) and GABA-receptors in peripheral tissues: Targeted individual amino acids for eliminating anxiety: practical applications.
I would like to add that 800mg of GABA is a much higher dose than I have my clients start with. I have them start on 125mg (as part of Source Naturals GABA Calm) and go up from there. Enzymatic Therapy has a nice 250mg GABA product and I really like the Nutritional Fundamentals for Health GABA-T SAP which has GABA 300 mg and 150 mg l-Theanine 150 mg. The Prothera 500mg GABA is a good choice if you can tolerate higher amounts. Here are links to these and other brands I like. I don’t typically use pharmaGABA but it does work for some individuals (so it may be worth doing a trial. Always consider possible histamine reactions to pharmaGABA if you have histamine intolerance or MCAS (mast cell activation syndrome).
I do not recommend phenibut under any circumstances. Even though the FDA warned companies to cease distribution in 2019 I am shocked to see it’s still available and is still recommended to children.
The promising results of this randomised controlled trial show that oral GABA intake makes a difference and does have an impact on behavior. This is big news!
Resources if you are new to using GABA as a supplement
If you are new to using GABA as a supplement, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the low GABA symptoms). It has been updated with “Inability to prioritize planned actions”.
If you suspect low levels of GABA or 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 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, blood sugar control, sugar cravings, self-medicating with alcohol and more.
The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.
If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program. 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.
Have you noticed that you can handle complex planned tasks and are better at prioritization when you are taking GABA (or have taken it in the past)?
And would you say that it’s the overwhelm factor that is being removed/lessened when taking GABA?
If you are a practitioner are you seeing results like this with your clients/patients?
If you have questions please share them here too.
I have been using GABA from “PuRxpressions.com” with my patients and find the liposomal form allows excellent BBB penetration and results.
Winni
Thanks for sharing – do you perhaps have a link for the product? I don’t see it on the PuRxpressions.com site. I’ve just recently come across the Quicksilver liposomal GABA and wonder if it’s the same product?
You mention excellent BBB penetration and results – are you seeing better results than other forms of GABA such as synthetic GABA? or pharmaGABA? or phenibut?
my son just started taking the quicksilver and it works so much better than his old brand.
Kirsta
Thanks for sharing – this is great to hear. May I ask what he is using it for (symptoms)? what form he used before? did he see any benefits with the old brand? and how much of each?
Since we’re all unique different forms work better for some people rather than other forms.
hi Trudy. I was reading in the paper last week about amino acids building up in the brain & contributing to dementia in later years. I take GABA & 5HTP now & wonder whether it will cause problems later on? Thank you.
Hi Neva
This is news to me but I just did a google search and found this http://www.webmd.com/alzheimers/news/20150820/why-the-aging-brain-is-more-vulnerable-to-alzheimers ?
If this is the story you’re referring to here are my thoughts
Quoting from the article
The body builds all of its proteins — including beta-amyloid — by using amino acids as the building blocks.
“We all have amyloid-beta in our brains,” Bateman explained.
People 80 or older take about two and a half times longer — more than 10 hours — to flush beta-amyloid from their brains
This last statement is the message – they just used the tagging of the amino acids to be able to show this.
Hope this helps. If it’s another story please share a link to the article or more details (where, authors, study etc) so I can look into it.
Please tell me if GABA or Tryptophan may be causing me to be constipated.
I take 250 mgs.of gaba 2x daily and 500 mgs.of Lidke tryptophan in the evening.
Besides the constipation( not severe) I feel fantastic.
Thanks for any information that you can share.
Randi.
Hello Trudy,
Please tell me if GABA and or tryptophan is the reason I have constipation.
I take 250 mgs.of GABA daily and 500 mgs of tryptophan in the evening.
I just bought inositol and want to add that as well.
All are the brands that you recommend .
Other than the constipation( not severe) I feel much better.
Thanks for any information that you can share.
Be well.
Randi
Constipation is not a common effect with these amino acids. The best is to remove new supps and see if symptoms go away, and then add back
Hi Trudy,
I want to test my thyroid but I have no doctor. I know you recommend the ZRT Labs Adrenal test so what about their Thyroid test?
I think it is through blood spot.
Thanks!
Hi Trudy,
Is it safe to take GABA if you are on an SSRI?
Joyce
GABA is not contraindicated when taking an SSRI. When on medications, you always want to discuss supplements with your prescribing doctor
Hi Trudy!
I noticed that you mention you don’t usually recommend Pharma GABA. When I first learned about using GABA for anxiety/panic attacks it’s what I found at my local store and I tried it. I felt my anxiety increased. I’ve been afraid to try any GABA since but really need to find something for security in moments of panic instead of Ativan. I did purchase GABA Calm, but have been afraid to try it. Could you expand on why you prefer the GABA Calm? Is it possible I could have a completely different reaction to the GABA Calm? Can GABA calm be tried but if it doesn’t work can Ativan still be used?
Thank you!
Hi Trudy! I just purchased your book and it is very helpful. I have Hashimotos and am gluten free but I’ve developed having anxiety while driving out of nowhere. I was reading in your book that tryptophan can help with this. Should I try this or Gaba or both? Any advice would be of help. I would love to get my life back!
Hi MK
So pleased to hear my book is very helpful! If we were working together I’d have you do the amino acid questionnaire https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ to see if low serotonin and/or low GABA could be factors and then do trials of one or both. Low serotonin tends to be anxiety in the head, low GABA tends to be physical anxiety.
I encourage you to go back and read the amino chapter in the book.
It may also be due to the Hashimoto’s until the antibodies come down. Plus I’d also consider high cortisol (and of course all the other possible causes)
Hi,
I would like to know if I have pyroluria what are the chances of my 7 year old triplets having it.?
Thanks for your time
Marney
Very possible, especially if they are all girls or 2 girls and a boy
Hi Trudy!
I started taking tryptophan a couple of days ago and I can see a slight difference in my emotional anxiety (my negative thinking), so I am thinking of increasing the dosage for better results. Right now I take 500mg at mid-day and 500mg at bed time. I noticed that it doesn’t cause any sleepiness during the day but the 500mg I take at bad time makes me very sleepy (which is great!), but I wonder why the mid-day dosage doesn’t make me sleepy. Would you recommend increasing the both dosages or just the bed time one?
Also, I know you recommend GABA for physical anxiety, which I started taking a couple of days ago but I am not certain that it helps with my symptoms (chest discomfort, which goes down to my arms, causing arm tingling, and stomach butterflies). Do you recommend continue with GABA and give it some time or is there a different amino acid you recommend for these symptoms?
Thank you for being so inspiring and for helping women all of the world! I ordered your book and can’t wait for it to arrive!
Amaya
Glad to hear the tryptophan is helping. I like to increase the aminos as long as we are seeing added benefits (at the particular time). It’s not unusual that tryptophan is fine in the day – just make sure to take the noon one away from protein.
You’d have to say what form of GABA and how much and if you get any benefits?
Enjoy the book
I take Gaba Calm by Source naturals (125mg) and I take 1 tablet 3 times a day. I also eliminated the gluten, sugar and coffee and I must say I feel much better since, but I can’t get rid of the tightest in my chest and the stomach butterfly that came out of nowhere (not specific to any situation, place, event..) 🙁
Since I am noticing the difference in my mental anxiety with tryptophan, I would like to continue taking it. Is it ok to take both (tryptophan and GABA) at the same time? I REFUSE to get on any type of medication and I hope to get rid of the physical anxiety with the help of your book and other resources you offer. Thanks again!
Also, I just received results from my gall bladder scan and it’s working only 15%. Have you ever seen gall bladder causing anxiety?
Thanks!!!!!
I take Gaba Calm by Source naturals (125mg) and I take 1 tablet 3 times a day. I also eliminated the gluten, sugar and coffee and I must say I feel much better since, but I can’t get rid of the tightest in my chest and the stomach butterfly that came out of nowhere (not specific to any situation, place, event..) 🙁
Since I am noticing the difference in my mental anxiety with tryptophan, I would like to continue taking it. Is it ok to take both (tryptophan and GABA) at the same time? I REFUSE to get on any type of medication and I hope to get rid of the physical anxiety with the help of your book and other resources you offer. Thanks again!
Hi Trudy
I was taking GABA following recommendations of The Mood Cure.
Began taking 400 mgs 3 times a day but it made me aggitated and caused shortness of breath, so after 3 or 4 days I lowered the dose to 100 mg 3 times a day. But side effects persisted so I quit the supplement.
I have not taken the supplement for 2 weeks now but side effects are still there. I also have insomnia and this cold feeling around my hands and feet. I have consulted a physician and he believes it will go away with time, but when??
Please I do need advise on this.
Thank you
Teilhard
I’m sorry to hear this. I’ve not heard of someone with a problem like this but anything is possible. I am pleased you’ve consulted a physician.
Too much GABA can lead to shortness of breath and can cause a reverse effect but the effects would only last a few hours. I’m curious what brand/form of GABA you used? Can you please share a link or details? Also, are you taking medications or recently stopped taking any medications?
I don’t recommend continuing any supplement if you have any bad effects and I like to have my clients start on 125mg GABA. Also we do a one-time trial of a low amount before starting with daily supplements.
Coldness in hands and feet could be a sign of Raynaud’s disease. Basically, bad circulation in extremities. It is often related to an auto immune disorder. Like lupus, Hashimotos.
Hi Trudy,
Thank you for all that you do to get this information out to people like me. It feels nice to know that there is a name for what I am experiencing. I have identified with 19 sx in your pyroluria questionnaire and so many in your GABA and Seretonin questionaire. I started an SNRI 7 years ago due to mental anxiety (what you describe as seretonin shortage) and stopped taking it about a year ago due to cognitive dysfunction (impaired memory). My anxiety is now not only mental but physical as well since I stopped the SNRI (chest tightness, panic attacks, tension in my shoulders). I feel worse than I ever have. I’ve read most of your book (I plan to finish the rest) and I have made big changes to my diet as a result. I eat better, I exercise, and while I feel a touch better, I still don’t feel well enough to be out int he world (I have developed a social anxiety and exhaustion since I came off the SNRI that I did not experience beforehand- I used to be very social). I am planning on starting Vit B6, Zinc & Primrose Oil (as per your suggestion) for the Pyroluria and am wondering if you can give me a recommended dosage to start with GABA and Tryptophan. I reached out to you a few days ago for an initial consult but I see that you are not taking new clients at the moment. I think I need someone to guide me through all of this, as my level of anxiety has me feeling completely overhwelmed with every task (including reading through your blog posts and figuring out how much of what mineral/amino acid/vitamin to take). Do you have any recommended hoslitic practitioners that can help me in New York City? I’m ever grateful for your dedication to helping women with anxiety.
-Michelle
Michelle
You are most welcome. I am pleased you’re finding answers and have made diet and lifestyle changes – good for you! Be gentle with yourself – some of this can be due to the medication too.
I’m afraid I can’t offer specifics for you via the blog but can point you to the book and the chapter on the aminos – it has all the details. I can say that I start my clients on 125mg GABA (Gaba Calm) and 500mg tryptophan unless they are pixie dust clients – then we start with a few dabs.
Dr Peter Bongiorono is a ND in New York city and I’d recommend reaching out to him
Trudy,
Thank you so much for your reply. I just read the chapter on amino acids and just ordered some GABA. Thanks again.
Hi Trudy,
I took vit b6, evening primrose oil, ginko and inositol (I guess that’s niacin) the past two evenings and I had major restless leg syndrome (or leg cramping) making it difficult to fall asleep. I can’t find any correlation between any of these supplements and leg cramping when I search online. Have you heard of this before?
Michelle
Michelle
I have not and in this instance would have my client do one at a time. By the way, inositol is not niacin.
Ok thank you Trudy.
Hi again Trudy,
I am looking up what Inositol is….”inositol is a vitamin-like substance. It is found in many plants and animals. It can also be made in a laboratory”
Do you have thoughts about it as a supplement to help anxiety. I noticed you did not talk about it in your book.
Michelle
Michelle
I love inositol and recently blogged about it here https://www.everywomanover29.com/blog/anxiety-ocd-inositol-instead-of-tryptophan-or-5-htp/
FYI – you can search my blog for anything – just use the search box
Hi Trudy – I do health coaching for women with endometriosis and other pelvic pain conditions and am always interested in how amino acids may help with these and other chronic pain issues. Some forms of pelvic pain are often treated with a prescription med like gabapentin or valium in suppository or topical form so it can be more localized in effect. I came across someone mentioning they had used a compounded suppository of the actual amino acid GABA for pain and had never heard of this, so was wondering what thoughts you might have. I since came across this patent application online, which seems they are looking at a variety of ways to deliver gaba through the skin specifically for pain relief (https://www.google.com/patents/US20140275256) Interesting!
Susan
I was not familiar with the use of gabapentin or valium in suppository or topical form for pelvic pain. I did a quick pubmed search and see a number of studies showing benefits (http://www.ncbi.nlm.nih.gov/pubmed/20066399 and http://www.ncbi.nlm.nih.gov/pubmed/22073898 and http://www.ncbi.nlm.nih.gov/pubmed/18757655). I also found some online forums discussing the benefits of these and rectal valium suppositories.
I’m curious if you found that the GABA suppositories helped the individual you mention? It makes sense that this method of use (with valium, gabapentin or GABA) would help since low GABA levels are a factor with pain issues.
I’m very intrigued and excited to read about the GABA pain skin delivery patent. This could have all the same benefits with none of the medication side-effects, especially since valium and benzodiazepines are so addicting. In one forum, someone mentioned that their doctor would only give them a 2 week valium prescription (for suppository use) for this reason.
I’m also very interested as this GABA skin delivery could have many other applications like for kids, for older adults who can’t swallow pills, for people where oral/sublingual GABA doesn’t work very well and for people who would simply prefer this method of delivery.
Thanks for the important work you do and for sharing here! I love learning new information and feel this topic deserves a bigger discussion. Maybe it’s own blog post? How common is pelvic pain in women?
Trudy – statistics vary because it’s felt many women may not report pelvic pain to their doctors (it can include consistent period pain or even IBS among the more well known causes such as endometriosis, fibroids, cysts, and others) but there are estimates that 15% of women of child-bearing age in the United States have experienced pelvic pain of at least 6 months in duration. So being able to use something natural instead of anti-depressants, opioids, anti-convulsants, is important. I’m not in touch personally with the woman who mentioned the GABA suppository, so unfortunately don’t know the results..
Thanks Susan – wow that’s a large number. I’m going to ask around in some of my practitioner groups to see if anyone is aware of GABA vaginal suppositories. Please do let me know more if you learn more and thanks again for asking the question.
Hi Susan
I’ve decided to do a blog post on this topic as I’ve gathered some additional information. I’m hoping to get some feedback from my community too.
I’d love to hear if you’ve come across anyone using GABA as a vaginal suppository or have had clients use it with success – since the last time we “corresponded”?
Hi Trudy – I have not come across anything more regarding this use of GABA, or other topical GABA applications. I look forward to your blog!
Hi Trudy,
I am about to start taking Gaba as I have had a bout of big triggers in my life which have left me depleted physically but more importantly, emotionally. My lifetime partner left me just before I turned 50 and just before we were due to go on an around the world trip. Since she left, 17 months ago, I lost my work and my zest for life.
I have felt so low and can’t shake it. I have tried 5HTP and looking in to diet. I already have changed my system as I used to suffer with IBS but monitoring fructose and glucose has turned it around.
What dosage of Gaba and when exactly should I take it?
Thank you.
Yolande
I’m so sorry to hear this. The best is to do the questionnaire and a trial. Here is the questionnaire https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/ and info on doing a trial https://www.everywomanover29.com/blog/how-to-do-an-amino-acid-trial-for-anxiety/
My book “The Antianxiety Food Solution” has a whole chapter on the aminos and I encourage you to read it and educate yourself before using them.
Food is the foundation and no amino acids or other supps will fix things unless there is no gluten, sugar, caffeine in the picture and you’re eating protein at breakfast (to help with blood sugar balance and mood swings).
HI RESPECTED TRUDY SCOTT
I Like Your Blog,and Thanks for Helping Everyone, My Grand son age 7yrs is Autistic, he is not given any medicine, Can we give him Source Natural Calm Gaba 125 mg? and how many dosage and what time to improve Anxiety n sensory overwhelm.
Awaiting Your Kind Guidance, for which we we will be most Grateful.
Best Regards and Continue your Nice work for Helping Humanity.
M.Siddique
Low GABA symptoms are common in autism and I’ve seen results with kids using GABA Calm for their anxiety and sensory overwhelm. There is also new research on the role of GABA in visual sensory processing https://pubmed.ncbi.nlm.nih.gov/34985973/ I’ll be writing a new blog on this research with a case study in the next few weeks.
For GABA, 125mg is a typical starting dose for adults and half that for children. We go up from there based on symptoms and it’s unique to each person’s needs. It’s always best used sublingually and way from food.
The best way to determine if someone may have low GABA is to look at the low GABA symptoms, rate them on a scale of 1-10 with 10 being worst, do a trial of GABA and rate the symptoms again right afterwards (in the next 2 to 30 minutes). Here are the symptoms https://www.everywomanover29.com/blog/amino-acids-mood-questionnaire-from-the-antianxiety-food-solution/
Please do let us know how you go with your grandson. I’d also look into other neurotransmitter imbalances too.
When you are new to the amino acids (and other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc) my book “The Antianxiety Food Solution” is a great place to start. Much of this applies to autism too. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
My online GABA Quickstart group program is helpful when you have questions and need guidance (and moral support/encouragement). More here https://www.anxietynutritioninstitute.com/gabaquickstart/