Using the amino acid GABA (as a supplement) for anxiety (the physical tension type of anxiety) should ideally be short-term to address your low levels of GABA (gamma-amino butyric acid). Why then do many folks only find relief when using GABA long-term? What is depleting their GABA levels on an ongoing basis? One reason is that anxiety is caused with ongoing exposure to phthalates (found in soft plastics and fragrances). Ongoing exposure can continue to deplete GABA levels so supplementation is needed long-term. This blog reviews sources of phthalates and the supporting (and growing) research. And also the fact that we’re being told that phthalates are safe.
The awareness and concern about BPA (bisphenol A), an industrial chemical found in hard plastics (and a contributing factor when it comes to anxiety), is being surpassed by an awareness and concern about phthalates (pronounced “thalates”).
I believe “Phthalates are the new BPA!” and “Fragrance is the new smoking!” and I suspect we’ll be seeing more and more research on the adverse health impacts (including anxiety and other conditions – more on that below) and hopefully more and more awareness too.
Here is a brief summary:
- They act as binding agents and make plastics flexible….and are found in plastics in the kitchen, vinyl toys (it makes them soft), shower curtains, paint and nail polish.
- They are also found in anything with a fragrance – like air-fresheners and most commercial house-cleaning products, and cosmetics such as shampoos, moisturizers, sun cream and of course perfumes, deodorants and after-shave products. I cringe every time I see the beautiful perfume ads on TV and when I walk past someone with loads of after-shave wafting behind them
My assumption is that you’ve heard of phthalates and know they are harmful. They are well-recognized as being an endocrine disruptor but less is known about the effects on GABA levels and increasing anxiety (more on that below).
If you are new to phthalates, the organization called Safer Chemicals Healthy Family, has an excellent overview. They share that
Food is the leading source of exposure. Phthalates have been found in dairy products, meats, fish, oils & fats, baked goods, infant formula, processed foods, and fast foods. Phthalates are not intentionally added ingredients but rather “indirect” food additives. They easily escape from food processing equipment, food packaging, and food preparation materials, and contaminate food at points all along the supply chain.
They list the many health impacts (with links to studies): Endocrine disruption (i.e. affecting your hormones); abnormalities in the male reproductive system; reduced testosterone levels and altered thyroid hormone production; neurodevelopmental effects in infants or children (ADHD-like behaviors, aggression, depression, a lower IQ, and autism); liver and kidney toxicity; cancer; and asthma.
This article also addresses the fact that we’re being told that phthalates are safe when they are not.
Phthalates are associated with emotional symptoms (depression, anxiety and stress) in male and female students
In addition to the above health impacts, phthalates play a role in causing anxiety too. This 2020 paper, Association of Urinary Phthalates Metabolites Concentration With Emotional Symptoms in Chinese University Students, reports the results of a school-based cross-sectional survey that was carried out among 990 university students aged 17-24 years:
- the concentration of six phthalate metabolites in urine was measured (with a detection rate of 79.6% to 99.7%)
- The positive rates of depressive symptoms, anxiety symptoms, and stress were 17.4%, 24.8%, and 9.5%, respectively
- One type of phthalates affected the males more severely and another type affected the females more
The authors concluded that:
Our study demonstrates that Chinese university students are widely exposed to phthalates; and high- and low-molecular weight phthalates are associated with emotional symptoms in males and females, respectively.
It’s seldom one cause that is contributing to anxiety and emotional symptoms, as illustrated by this study: Association Between Screen Time, Fast Foods, Sugar-Sweetened Beverages and Depressive Symptoms in Chinese Adolescents. We need to address all factors. And here it’s a combination of screen time, as well as junk food and sugar, and the plastic containers and soda bottles that are a source of phthalates.
As you can see, fast foods are a huge source – Phthalate and novel plasticizer concentrations in food items from U.S. fast food chains: a preliminary analysis. This paper was published in May 2022 and already we’re seeing “certain ortho-phthalates (i.e., di-n-butyl phthalate (DnBP) and di(2-ethylhexyl) phthalate (DEHP)) have been phased out and replaced with other plasticizers (e.g., dioctyl terephthalate (DEHT))”. This mirrors what we saw with BPA being replaced with BPS and BPF, which are concerning.
The anxiety-inducing effects caused by phthalates could be alleviated by GABA
What is very encouraging is the fact that the amino acid GABA can alleviate the anxiety caused by phthalates. In this 2018 animal study, Intervention Effect of Gamma Aminobutyric Acid on Anxiety Behavior Induced by Phthalate (2-ethylhexyl Ester) in Rats. This is the conclusion:
- DEHP [phthalate] exposure induced anxiety in rats, which may be achieved through elevating nitric oxide and nitric oxide synthase levels in the prefrontal cortex of rats.
- The [anxiety-inducing] effects caused by DEHP could be alleviated by GABA.
This study was looking at Di(2-ethylhexyl) phthalate (DEHP), and the authors shared that “it is one of the most widely used phthalate esters.” As you can see from the 2022 paper I shared above, it’s now being replaced with other plasticizers.
This 2019 paper, Effect of di(2-ethylhexyl) phthalate on the neuroendocrine regulation of reproduction in adult male rats and its relationship to anxiogenic behavior: Participation of GABAergic system didn’t use the amino acid GABA but do report a “decrease in hypothalamic gamma-aminobutyric acid (GABA) concentration” and the authors “suggest that GABA could participate in the modulation of reproductive and behavioral DEHP effects.”
Long-term use of GABA because of phthalates: using GABA should ideally be short-term
We clearly need human studies to confirm all this but until then we can use what we know about GABA and supplement with the amino acid GABA (as a supplement) when there are low GABA symptoms of physical anxiety, tension, stiff and tense muscles, intrusive thoughts, insomnia, and self-medicating with alcohol or sugar.
As mentioned above, using GABA should ideally be short-term – 3 to 12 months – to address your low levels of GABA. I propose that many folks only find relief when using GABA long-term and it’s partly due to phthalates (and other chemicals) depleting their GABA levels on an ongoing basis.
I’m in favor of long-term use of GABA supplementation as long as GABA levels continue to be low and GABA supplementation offers relief.
But you also need to be addressing your exposure to these chemicals and doing ongoing detoxification. And also addressing diet, gut-health, infections, low zinc, low vitamin B6, low serotonin etc. (on an as-needed basis).
Addressing exposure and ongoing detoxification
As far as addressing our exposure to these chemicals, reduction and ideally avoidance is ideal. The Safer Chemicals Healthy Family overview includes plenty of practical steps.
As far as ongoing detoxification and nutritional support I encourage regular infrared sauna (my personal favorite is the portable Therasage sauna), rebounding, dry skin brushing, optimizing lymph drainage and exercise.
The research on NAC alone and a combination of zinc and NAC is encouraging even if it’s not specific to anxiety. Also, research shows that rosmarinic acid, a natural polyphenol “confers protection against DEHP-induced thyroid inflammation.”
You can read about other more general detox approaches on this pesticide spill blog: rooibos tea, castor oil packs, vitamin D (it’s often lower in those exposed to phthalates), epsom salts baths, apple cider vinegar and broccoli sprouts (as a source of sulforaphane).
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).
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. There are many moms in the program who are having much success with their kids.
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 been using GABA for longer than 3-12 months? (please share how long and how it’s helping)
Do you think phthalates could be a factor in keeping your GABA levels low?
What have you done to reduce or eliminate phthalates from your life? (please share which sources and how)
If you have questions please share them here too.