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GABA and theanine for easing anxiety, improving sleep and supporting immunity

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gaba theanine

Stress and anxiety suppresses immunity and so does poor sleep. One root cause of anxiety and poor sleep can be low GABA (gamma-aminobutyric acid) levels.  When you boost low levels of GABA (the neurotransmitter) with the amino acid GABA (it has the same name as the neurotransmitter) or theanine (another amino acid), you feel calmer and you sleep better, and you indirectly support your immune function too. We also have research that directly supports the role that GABA and theanine may play when it comes to improving immune function.

This paper, Psychological Stress, Immunity, and the Effects on Indigenous Microflora, describes the field of PsychoNeuroImmunology which

has clearly demonstrated that the physiological response to psychological stressors can dramatically impact the functioning of the immune system, thus identifying one way in which susceptibility to or severity of diseases are exacerbated during stressful periods.

It’s important that we keep all this in mind as we deal with the coronavirus pandemic and during other times when we may be exposed to infections.

The authors also share that psychological stressors impact the microbiome contributing to increases in markers of inflammation even when there is no infection. As you may recall from the recent Anxiety Summit 5: Gut-Brain Axis there is a bidirectional communication between the gut and the brain, with poor gut health having a direct impact on anxiety levels.

The sleep-immunity connection

Here is some of the research supporting the sleep and immunity connection:

Sleep is considered an important modulator of the immune response. Thus, a lack of sleep can weaken immunity, increasing organism susceptibility to infection.

Sleep abnormalities affect immune function in a reciprocal manner, leading to changes in proinflammatory cytokines, such as tumor necrosis factor, interleukins 1 and 6, and C-reactive protein. The multitude of systems that react to sleep loss suggest effects beyond the central nervous system and include total body functioning.

The GABA and theanine anxiety-immunity connection

Here is some of the research supporting the more direct role GABA and theanine may play when it comes to immune function (and act as a relaxant and anti-stress nutrient at the same time):

GABA could work effectively as a natural relaxant and its effects could be seen within 1 hour of its administration to induce relaxation and diminish anxiety. Moreover, GABA administration could enhance immunity under stress conditions.

A number of recent studies have suggested that theanine administration can improve the body’s immune system….one particular study highlighted the use of theanine as an intervention to decrease the incidence of upper respiratory tract infection symptoms via enhancing gamma and delta T-lymphocyte function.

The authors cite one study where “administration of 200 mg theanine was found to have an “anti-stress” effect on pharmacy students” and “regulate dopamine and serotonin levels in the brain through the release of the inhibitory neurotransmitter GABA.”

The  low GABA type of anxiety

When you have the  low GABA type of anxiety you’ll feel physically tense and overwhelmed, fearful and not be sleeping well. You may lie in bed stiff and tense and may also have unwanted thoughts and experience monkey-mind. It’s common to self-medicate with alcohol to stay calm or you may also use carbs to relax. When you use the amino acid supplement GABA, you get quick and very effective relief – when it’s used sublingually.

Already using GABA/theanine or have used it in the past?

If you are already using GABA or theanine you may find you need extra during this time of added stress.  You don’t want to make the mistake of thinking “This is serious, I need to double-up.” The best approach is to monitor your low GABA symptoms and consider using an extra dose during the day or possibly more at night or possibly more at each dose. Use the trial method to monitor your response.

Someone in my facebook community said she was conserving her GABA and noticed her anxiety was creeping back up. Now is not the time to cut back on GABA.

If you’ve found benefit from GABA or theanine in the past but are not currently using it you may very likely feel the need for the additional support right now.

New to low GABA anxiety symptoms and using GABA/theanine?

If you suspect low GABA symptoms and are new to using the amino acids and do not have my book I highly recommend getting it and reading it before jumping in to taking supplements: The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings. (get it out of the library if you’re watching your expenses.)

There is a complete chapter on the amino acids and one for pyroluria, plus information on real whole food, sugar and blood sugar, gluten, digestion and much more.  If you’re not a reader there is now also an audible version.

Here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution and additional information on Anxiety and targeted individual amino acid supplements: a summary

Please also read and follow these Amino Acid Precautions.

This lists The Antianxiety Food Solution Amino Acid and Pyroluria Supplements that I use with my individual clients and those in my group programs.

Stay tuned for the webinar I’ll be hosting and until then check out my interview on the Best Sleep Ever Summit. We may also make the GABA Quickstart online group program (with Facebook support and a live Q and A) available if there is enough interest.

In summary, anxiety and sleep deprivation are not good for your immunity, and theanine and GABA can ease anxiety, improve sleep AND enhance immunity. With the expected surge in coronavirus cases, I do hope this has helped you to connect the dots.

bouquetofhope

From our garden to you … a little “bouquet of hope” as you navigate this awful time. I’m thinking of you self-isolating and sheltering-in-place and appreciating you if you are working in a hospital or doing other essential work!

Please share your experiences with GABA and theanine and feel free to ask questions. Let us know if you were aware of the connections to immune function and if you’ve noticed your immune system is stronger when using GABA or theanine?

Theanine for easing stress and anxiety, and improving cognition and sleep in healthy adults

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theanine for anxiety

L-Theanine is a “unique non-protein amino acid found in green tea” which according to the study below, has shown benefits when used short-term or acutely as a supplement for it’s anti-stress effects, reducing anxiety, improving sleep quality, improving cognition and even easing depression.

This 2019 study, Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial, aimed to examine the effects of four weeks use of l-theanine:

on stress-related symptoms and cognitive functions in healthy adults. Participants were 30 individuals (nine men and 21 women; aged 20-69) who had no major psychiatric illness.

The trial was randomized, placebo-controlled, crossover, and double-blind.

L-theanine (200 mg/day of Suntheanine), was used by study participants before going to bed each night and was used for four-weeks.

Study participants who used the theanine for two weeks observed the following:

  • For sleep: Reductions in sleep latency (the amount of time it takes to fall asleep), sleep disturbance and less use of sleep medication
  • For cognitive function: Improvements in verbal fluency (especially letter fluency) and improvements in executive function (planning, multi-tasking etc)

The Japanese versions of The Self-rating Depression Scale, State-Trait Anxiety Inventory-trait, and Pittsburgh Sleep Quality Index (PSQI) scores decreased and the study concludes as follows:

Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.

The authors also note that “there were no significant adverse events, demonstrating the safety of four weeks of L-theanine administration.”

As expected, the participants saw increases in serum theanine concentrations. What is unusual and inconsistent with previous studies, is the fact that there was “no significant effect on cortisol or immunoglobulin A levels in the saliva or serum.” I’m not sure I understand  the reasoning they propose i.e. that “the reduction of salivary cortisol and immunoglobulin A levels may be short term, recoverable effect of L-theanine administration.”  I’ll be digging deeper into this to try and get a better understanding of these differences.

Some of the reported possible mechanisms of action

Here are some of the reported possible mechanisms of action of theanine from some studies referenced in his paper:

  • via glutamate receptors (improving cognitive dysfunction)
  • as a neuroprotective agent and “increases in brain serotonin, dopamine, GABA levels” (improving mood and focus and reducing anxiety)
  • enhances hippocampal activity (the hippocampus has a major role in learning and memory)
  • via a proposed increase in the expression of brain-derived neurotrophic factor (BDNF) in the hippocampus (BDNF is a protein implicated in the stress response, long-term memory, Alzheimer’s disease, and psychiatric disorders)

Theanine or GABA – which one to use when?

I typically start my clients with a trial of GABA Calm for low GABA symptoms like physical tension, stress and overwhelm, panic attacks and insomnia. If we are not getting all the expected benefits with GABA and there is a need for added cognitive benefits then we’ll consider adding theanine too. Some folks find one works better than the other and some like a combination (at the same time or theanine in the day/GABA at night or GABA in the day/theanine at night).

I recently reached out on facebook asking: “Theanine or GABA? Which do you prefer for anxiety and why? How much helps? And any other benefits (like reduced body pain, better thinking/cognition, easing IBS gut pain, reduced cravings, less negative self-talk etc)?Or do you like a combination of both?”

As you can see from these varied responses it’s a matter or trialing both to find what works for each person’s unique needs:

  • Lorraine shared this: “They are both good, but I reach for GABA Calm first.. 2 or 3 lozenges. If anxiety doesn’t leave quickly with GABA ( which works well for a panic attack), and I continue to have anxiety humming along in the background, then I’ll reach for theanine.”
  • Jackie shared this: “I take 200mg theanine in morning, then 100mg GABA around 4pm, when the kids get home from school. I had a panic attack in the middle of the night last week, took GABA 100 mg, then seemed to calm down.” I asked if theanine gives her a feeling of calm focus and she said: “yes, I think so. I noticed if I take 200mg of GABA, it makes me drowsy.”
  • Evelyn shared this: “I use both at night for sleep. If I could only use one it would be l-theanine.” Theanine is more consistently helpful for stress reduction and sleep for me. I use 200mg. When I use GABA it’s 500mg of chewables.”
  • Sara shared this: “GABA during the day, theanine at night.”
  • Karine shared this: “GABA!! The Source Naturals Theanine Serene with Holy Basil is really good. But GABA Calm (also Source Naturals which is a sublingual lozenge) is the only thing for a severe issue/episode and helps me concentrate right before an important presentation at work etc. Pure GABA from any supplier is good for long periods where you need a boost or to tone down general anxiety. I also bought a probiotic that also includes GABA (Jarrodophilus Mood) and notice it improves digestion too.”

You can find my favorite GABA/theanine combination product, a theanine-only product and my most popular GABA products on the supplements blog here (and with details for how to set up an account for my online store)

Nutritional Fundamentals for Health GABA-T SAP: 300mg GABA, 150mg theanine. This is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.

Pure Encapsulations L-Theanine: 200mg theanine. This is also pleasant-tasting when opened on to the tongue. Unlike like GABA, it can also be swallowed.

Source Naturals GABA Calm. This is a pleasant-tasting sublingual product that is my most popular and most effective form of GABA I use with my clients. It can be used in conjunction with theanine.

Enzymatic Therapy GABA: 250 mg GABA. This is also pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used. It can also be used in conjunction with theanine.

Please let us know … theanine or GABA: which do you prefer for anxiety and why? How much helps? And any other benefits (like reduced body pain, better thinking/cognition, easing IBS gut pain, reduced cravings, less negative self-talk etc)? Or do you like a combination of both?”

How high to go on GABA for sleep issues and what are the negative effects of too much tyrosine?

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gaba and sleep issues

How high to go on GABA for sleep issues and what are the negative effects of too much tyrosine?

Today I’m sharing a great question I received about sleep issues – how high to go on GABA and what are the negative effects of too much tyrosine – together with my feedback because it’s not always a simple answer.

Here is the question about sleep, GABA and tyrosine:

I find I need more than the 500mg of sublingual Gaba Calm for sleep even with 200mg theanine. What dose can I go up to. Took a while to work up to that dose. I want to get away from sleeping tablets. Also what are the negative effects of too much tyrosine that comes with this product?

GABA Calm contains both GABA (125mg) and tyrosine (25mg) and it’s one of my most recommended products for anxiety. It sometimes works for insomnia and sometimes it doesn’t.

GABA and feeling stiff and tense with insomnia and anxiety

As you may know, with sleep issues caused by low GABA levels you’ll often lie awake with feelings of physical tension and stiff muscles rather than the ruminating thoughts which is the low serotonin type of insomnia – although it’s not uncommon to experience both. You may also have the stiff-and-tense type of anxiety, panic attacks and the need to self-medicate to calm down, often with alcohol but sometimes with carbs and sugary foods. By using the amino acid GABA you can raise your GABA levels and ease many of these symptoms.

Tyrosine can be stimulating and can be calming

Tyrosine is a considered a stimulating amino acid that is the precursor for making catecholamines (one of the neurotransmitters) like dopamine, epinephrine and norepinephrine. Boosting these neurotransmitters provides focus, increased energy and more motivation, and can also alleviate some forms of “curl-up-in-bed” depression.

Conversely tyrosine can also provide a sort of calm focus for some folks.

How much GABA and how much tyrosine?

Keeping all the above in mind, here is my feedback: 500mg of GABA is a large dose when starting out and is typically too high for most people, causing a light-headed feeling and sometimes a niacin-like flush. For this reason, it was good to hear that she worked up to that dose of GABA, found in 4 of the GABA Calm tablets i.e. 125mg of GABA for each one.

When my clients get up to multiple GABA Calm tablets I will often have them switch to a GABA-only product or a GABA/theanine product (opened up onto the tongue and held there for 2 minutes or longer) as the tyrosine can be stimulating. Some folks do fine on a small amount of tyrosine in the evening so 1-2 GABA Calm may be fine but more than that and it can be too much and may need to be avoided.

Taking 4 x GABA Calm tablets also provide a hefty dose of sugar alcohols which could cause diarrhea.

As far as using higher amounts of GABA, I have clients increase as long as they are seeing added benefits. I have had some clients go up to 1000-2000mg but more than this is rare. Theanine can often also be increased up to around 1000mg.

Here are some clues to look out for:

  • too tired in the day → too much GABA or too much theanine?
  • too tired in the day → too little GABA or too little theanine causing disturbed sleep?
  • too tired in the day → not enough tyrosine?
  • not able to sleep well → too little GABA or theanine?
  • not able to sleep well → too much tyrosine (at night or even mid-afternoon)?
  • calm energy → just enough tyrosine
  • sleep well → just enough GABA and/or theanine

There is research supporting that a GABA/theanine combination can improve sleep and that a GABA/5-HTP combination can too. There is no research on GABA Calm and insomnia but in practice it works for some people at night and not for others.

I’m sure you can agree with me that it’s not always simple and there can never be one size fits all. This doesn’t work: “Since you have insomnia take 2 GABA Calm and I’ll see you in a month” or even “This 250mg GABA with 100mg theanine will sort out your sleep issues in no time.”

It’s always a matter of figuring out what your own unique needs are.

Looking for other root causes of your insomnia

If my clients are not seeing incremental benefits as they increase the GABA and/or theanine (and stop the tyrosine) they go back down to their lower dose and we start looking for other root causes for their insomnia.

These root causes can range from low serotonin to high cortisol, also gut issues like SIBO, parasites (which are more active at night) or gluten issues. Too much caffeine (even if consumed in the morning and even a single cup of coffee!) and low blood sugar must always be ruled out too. Some sleep medications can actually make sleep worse especially benzodiazepines. And side-effects of all medications need to be looked at and also the possible effects of EMFs/WiFi.

Have you found that using the trial method with GABA and/or theanine has enabled you to find the ideal amount to take for your insomnia or anxiety? Where did you start and how high did you need to go and how much did this approach help?

Did the removal of tyrosine make a difference or make you more tired in the day?

Were there other factors at play as root causes of your insomnia or anxiety?

As a practitioner, do you want to learn more about how to incorporate GABA and theanine and the other targeted individual amino acids, tryptophan/5-HTP, DPA, glutamine and tyrosine, into your work to help your clients/patients with sleep issues and anxiety? I invite you to check out my new online practitioner training here: Balancing Neurotransmitters – The Fundamentals. I’m extending the $100 discount offered at IMMH for a few weeks (use coupon code immh2019).

GABA and theanine mixture improves sleep and eases anxiety

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gaba theanine sleep

I’m at the Integrative Medicine for Mental Health Conference and am speaking on “GABA for anxiety, insomnia, ADHD, autism and addictions.”

One of the studies I will be sharing is this new study on GABA and theanine and how this combination improves sleep: GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.

The authors share the sleep and anxiety benefits of both GABA and theanine:

γ-Aminobutyric acid (GABA) is the main inhibitory neurotransmitter and it is well established that activation of GABAA receptors favours sleep.

l-Theanine, a naturally occurring amino acid first discovered in green tea, is a well-known anti-anxiety supplement with proven relaxation benefits.

The study objective was to investigate the:

potential synergistic sleep enhancement effect of GABA/l-theanine mixture.

The GABA/l-theanine mixture showed a decrease in sleep latency (length of time to fall asleep) and an increase in sleep duration compared to GABA or theanine alone.

The study authors state:

The increase in GABA receptor and GluN1 (glutamine receptor subunit) expression is attributed to the potential neuromodulatory properties of GABA/l-theanine combination, which seems to affect sleep behaviour.

Here are the amounts used in the study:

  • GABA: 100mg per kg of body weight
  • theanine: 20 mg per kg of body weight

I have found the combination of GABA and theanine to be extremely helpful for many of my clients but not everyone needs the combination. Some folks do very well on GABA alone and some folks do really well on theanine alone.

Keep in mind I do not make amino acid recommendations based on weight but instead use the trial method to find the ideal amount.

The best way for you to figure out if you will benefit from the combination or either of them alone is to use the trial method. Do the low GABA questionnaire and do a trial of either GABA alone or theanine alone or a combination of both, until you find the right amount to improve your sleep and ease anxiety.

If you find the combination works well for you, GABA T-SAP by Nutritional Fundamentals, is a really nice combination product that I use with clients who have both anxiety and insomnia issues. I find that opening up the capsule onto the tongue is more effective than swallowing it. You can find this product and other GABA products I recommend on my supplements blog.

Here are some other blogs on the benefits of using oral GABA

Have you found GABA alone to help you with both sleep and anxiety or have you found that the combination of GABA and theanine is more helpful?

GABA for Anxiety, ADHD, Autism, Insomnia, and Addictions at IMMH 2019 conference

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immh trudy scott

I’m proud to be presenting on “GABA for Anxiety, ADHD, Autism, Insomnia, and Addictions: Research and Practical Applications” at this year’s Integrative Medicine for Mental Health (IMMH) conference (a practitioner-only event)

I’ll be sharing the newest research on GABA and practical ways to use GABA with your clients/patients, as well as how to trouble-shoot when you’re not getting expected results.

Here is one of the many new studies I’ll be discussing (plus how to translate the animal study dosages for a human population): GABA and l-theanine mixture decreases sleep latency and improves NREM sleep

The use of GABA/l-theanine mixture rather than GABA or l-theanine alone restored to normal levels sleep time and quality in the arousal animal model.

The 10th Annual IMMH Conference will be held in San Diego, at the beautiful Hilton San Diego Bayfront! This four-day international conference gives practitioners a holistic approach to successfully diagnose and treat underlying issues contributing to the manifestations of neurological, behavioral, and psychiatric disorders.

Research has revealed that many disorders such as depression, bipolar disorder, anxiety, OCD, eating disorders, and autism spectrum disorders often have biomedical causes that contribute to symptoms, from nutritional deficiencies to chronic infections. Patients have better outcomes when these causes are addressed and treated through a combination of specialized testing and nutritional therapies, even in combination with traditional approaches.

CME, CE, and CEU credits available!

It’s my favorite integrative mental health conference and this year the speaker line-up and topics being addressed are excellent!

 

2019 CONFERENCE SPEAKERS
  • BRIDGET BRIGGS, MD
  • SURUCHI CHANDRA, MD
  • KABRAN CHAPEK, ND
  • BILL CODE, MD
  • MARK FILIDEI, DO
  • FELICE GERSH, MD
  • JAMES GREENBLATT, MD
  • ANN HATHAWAY, MD
  • GRACE JACKSON, MD
  • HEATHER KING, PhD
  • LESLIE KORN, PhD
  • JULIE MATTHEWS, CNC
  • NEIL NATHAN, MD
  • JAMES NEUENSCHWANDER, MD
  • SANFORD NEWMARK, MD
  • JOSEPH PIZZORNO, ND
  • MATTHEW PRATT-HYATT, PhD
  • SCOTT SHANNON, MD
  • KENNETH SHARLIN, MD
  • WILLIAM SHAW, PhD
  • RICK SPONAUGLE, MD
  • ELISA SONG, MD
  • KURT WOELLER, DO

A few of the conference topics include:

  • Solving the Brain Puzzle: Recovery Potential for Neurodegenerative Disorders
  • It’s Not All in Their Heads: Treating the Gut-Brain-Immune Triad
  • Brains on Fire: An Integrative Approach to Healing Childhood PANS/PANDAS
  • Integrative Therapies for Suicide Prevention
  • Reversal of Cognitive Decline: The Science, The Tools, and the Transformation
  • Concussion Rescue: A Comprehensive Approach to Traumatic Brain Injury
  • Neuropsychiatric Aspects of Lyme Disease and Associated Co-Infections
  • Non-Pharmacological Treatments for Chronic Pain
  • The Integrative Treatment of ADHD
  • Bioidentical Hormone Replacement for Mood and Cognition
  • New Frontiers in Mental Health: CBD and Beyond

IMMH CLINICIAN REGISTRY

Attendance at this conference qualifies you to join the Integrative Medicine for Mental Health (IMMH) Clinician Registry, making you accessible to potential patients. Each entry searchable by zip code in the U.S. and provides the medical professional’s specialty and contact information. In keeping with the integrative approach, the registry includes all professionals who have attended an IMMH conference and completed the IMMH registry application.

Details and registration here (Use promo code TRUDY50 to save an additional $50 on your registration). Early bird rates expire after June 30th.

If you are coming, please comment below and let me know! And be sure to come and say hi after my presentation and at my booth! If there is enough interest, I’ll be arranging a gathering/dinner one evening so let me know.

This is a practitioner-only event so if this doesn’t apply to you please consider sharing it with your practitioner. I’ll also be bringing back information to share with you via blog posts after the event so stay tuned. In the meanwhile, feel free to post questions in the comments below.

Phenibut for anxiety and insomnia: FDA warns 3 companies to cease distribution of their products

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Earlier this week, on April 16, 2019, the FDA issued warning letters to 3 companies have products that are marketed as dietary supplements with a label saying they contain Phenibut. These companies have been told to stop distribution of the current products and to let the FDA know within 15 days what they plan to do to be compliant with the law.

Quite frankly, I’m surprised it’s taken this long, and I actually agree with the decision. However, there are some major problems that are being overlooked with a decision like this, such as the dire consequences for susceptible individuals currently tapering from Phenibut or needing to do a slow taper once they no longer have access to Phenibut (more on that below).

The good news is that GABA, when used correctly i.e. used sublingually as part of a trial process to find the ideal amount for each person, is as effective and with none of the dependence and withdrawal issues.

Here is the announcement on the FDA site:

Phenibut has been found in products labeled as dietary supplements, sometimes marketed for uses such as a sleep aid. Phenibut does not meet the definition of a dietary ingredient Under the Federal Food, Drug, and Cosmetic Act (FD&C Act). Products labeled as dietary supplements that list phenibut as a dietary ingredient are misbranded.

Phenibut is also known as:

  • fenibut
  • phenigam
  • PhGaba
  • Phenigamma
  • Phenygam
  • 4-Amino-3-phenylbutanoic acid
  • β-(aminomethyl)benzenepropanoic acid
  • beta-(Aminomethyl)hydrocinnamic acid
  • β-phenyl-γ-aminobutyric acid

The companies have 15 business days from the date of receipt of the letter to communicate to the agency the specific steps they will take to bring their products into compliance with the law. The warning letters also caution the companies that the FDA may take enforcement action without further notice if they do not immediately cease distribution of the products.

A reaffirmed commitment to traditional advisory and enforcement actions, such as warning letters, in combination with the newly launched rapid-response tool, the Dietary Supplement Ingredient Advisory List, are integral parts of the FDA’s overall effort to strengthen the agency’s regulation and oversight of dietary supplements. We continue to look for ways to modernize our approach to protecting consumers from misbranded, unsafe, or otherwise unlawful dietary supplements.

I have always been very open with my warnings and have never recommended Phenibut because of the dependence issues and the fact that withdrawal can be similar to benzodiazepines. I blogged about my concerns back in 2016: Why I recommend GABA for anxiety instead of Phenibut

Here are a few highlights from this blog:

  • I have concerns with Phenibut and I don’t feel anyone should be using it
  • It is widely used in Russia as a prescription medication for anxiety, tension, fear, to improve sleep, pre- or post-operatively, depression, post-traumatic stress, stuttering and vestibular disorders
  • It’s available over-the-counter and as a supplement in the USA and the UK. It’s no longer available in Australia as a supplement
  • It’s very effective for anxiety and insomnia and this is why anxious individuals really love it and many practitioners recommend it before they start to see problems
  • One of the reasons Phenibut seems to work so well is because it is so similar to benzodiazepines.
  • The adverse effects can be similar to those experienced with benzos. This case study is one of many that report physical dependence can develop, including tolerance and withdrawal

Here are a few more recent case studies, reviews and papers on Phenibut:

Over the last several years, multiple case reports have highlighted phenibut’s potential to produce the conditions of physical dependence, withdrawal, and addiction. In cases involving intoxication, patients have presented with a varying degree of mental status changes, from being minimally responsive to manifesting symptoms of an agitated delirium. Phenibut is a potent psychoactive substance with GABAB agonist properties, which is emerging as a drug of misuse through growing internet sales. Its marketing as a “dietary supplement” is inaccurate and misleading, given its pharmacological profile and ability to induce the physiological changes associated with withdrawal and physical dependence

I see no reason to use a product like Phenibut given the potential to cause harm and because GABA (when used correctly i.e. used sublingually as part of a trial process to find the ideal amount for each person) is as effective and with none of the dependence and withdrawal issues.

Phenibut: initially very promising results and then rebound anxiety, panic and insomnia

I’d like to share a story from someone in my community who posted on the 2016 blog above. He shared this about the addictive aspects he observed when he used a Phenibut product called GABA Wave, saying his initial reaction was very positive and quite extreme compared to his previous trials of GABA:

The initial response in the first couple of weeks was great, especially a couple of hours after taking it. The effects were a marked elevation in mood to the point of euphoria, enhanced appreciation for music, improved focus and cognition initially (but that became memory difficulty), marked relief of anxiety, increased motivation, renewed interest in things, being more talkative, a significant calming/relaxation effect, generally a deep and great night’s sleep the night of the morning it is taken.

He then shares how this changed after a few weeks with rebound insomnia, panic and anxiety, and other adverse symptoms:

However, after a few weeks it was the reaction on the following day of taking it that kicked me in the butt, literally. On the following day I began to feel very low, groggy and spaced out, almost like a hangover and then during the following night I began having brutal insomnia – a complete turn-around from the night before. A kind of rebound response. I imagine that’s when the tolerance and addiction begins to develop because one craves the next dose to provide the good night’s sleep after the bad sleep on the second night. Other side effects included mood swings, irritability, rebound anxiety, panic, loss of short-term memory, total and utter loss of any form of libido and constipation!

He shared that his diet and self-care are excellent, but he is dealing with and working past emotional and psychological traumas – and this may make him more susceptible to the adverse effects.

And this is one of the problems with Phenibut – you’ll hear excellent initial reports and for some people this continues. Not everyone is adversely affected but you just don’t know in advance if you will be someone who is adversely affected or just how badly you’ll be affected.

Merry has had very severe ongoing adverse effects from Phenibut.

Merry Citoli shares her warnings about benzodiazepine, lunesta and Phenibut withdrawal

Merry Citoli shares her warnings about benzodiazepine, lunesta and Phenibut withdrawal. Lunesta and then Phenibut were recommended to help her taper from the benzodiazepine she was prescribed for perimenopausal anxiety. At the time of this recording, she had tapered off the benzo and lunesta, but was having great difficulties tapering off Phenibut – almost as bad as her benzo taper.

You can learn more about Merry on Follow Your Bliss. She shares how cathartic it is to share her story and the desire to help stop others going through what she has been through. I’d like to acknowledge Merry for doing this (and all of you for sharing your stories and posting encouraging messages here on the blog for each other).

I’d also like to give a shout out to the Benzodiazepine Information Coalition who is doing amazing advocacy and educational work about these awful medications.

The comments in my 2016 blog: Why I recommend GABA for anxiety instead of Phenibut are worth a read if this affects you. You’ll see there are some very different thoughts on Phenibut safety and folks saying GABA won’t work. This is typical of what you can expect to hear elsewhere online.

I don’t have all the answers

I know many Phenibut users are going to be very concerned about this and we’ll be dealing with many withdrawal issues and folks looking for an alternative. I recognize that this is not going to be easy if there is no Phenibut available for tapering. There are also very serious concerns for those who can’t go cold-turkey off Phenibut and won’t have the time to taper. Abrupt discontinuation of Phenibut may result in withdrawal which can be severe and require hospitalization.

What I don’t know:

  • if other companies and products will be targeted too?
  • if Phenibut will be made available as prescription in some form or another?
  • what resources are in place or going to be put in place for individuals who are in the process for trying to taper from Phenibut right now (or if there is even the awareness that this is an issue and very needed? For people like Merry, cold-turkeying off Phenibut could be life-threatening)
  • what advocacy groups and benzo support groups know and what advice do they have?
  • what my colleagues know and are planning to do?
  • why so many practitioners recommended it and why so many companies made it available as a supplement, given the research/case studies and the issues so many individuals report?
  • if there will be a place to submit concerns and complaints?

What I do know – GABA and the foundations

Give GABA serious consideration for safe and comfortable tapering (assuming there is enough Phenibut to do slow tapers) and for ongoing support of the low GABA symptoms of physical anxiety and tension.

It’s really best that you work with your practitioner. As with a benzodiazepine, before starting a Phenibut taper, I’ve always found it’s best to get nutritionally stable as possible first and address all root causes of anxiety before starting to taper and then tapering Phenibut very very very slowly. For some folks it’s just very uncomfortable for a few weeks and for others it’s a long-term ordeal.

I use GABA sublingually after an initial trial to find the ideal amount for each person. I have found that for both a benzo and Phenibut taper, very very tiny amounts (like a pinch or dab) will be enough for some folks.

Other nutrients are used based on each person’s need – such as theanine, tryptophan, melatonin, niacinamide, zinc and vitamin B6 and others. Light therapy, exercise, yoga, meditation, getting out in nature and essential oils like lavender, citrus and jasmine are also wonderful to incorporate. Of course, diet, blood sugar control and gut health are the foundation.

These are various GABA products I use. You can find some examples on my supplements blog here:

  • Source Naturals GABA Calm (with additional information here)
  • Nutritional Fundamentals for Health GABA-T SAP: gamma-aminobutyric acid (GABA) 300 mg, l-theanine 150 mg. This is pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  I find best results when it is used opened on to the tongue.
  • Enzymatic Therapy GABA: gamma-aminobutyric acid (GABA) 250 mg. This is also pleasant-tasting when opened on to the tongue and works very well when GABA Calm can’t be used.  As with all GABA products, I find best results when it is used opened on to the tongue.
  • ProThera 500mg GABA: gamma-aminobutyric acid (GABA) 500 mg.  You will likely need to open this up and start with less than a full capsule during the day. A full capsule may be fine at night for some individuals.

They can all be purchased from my online store here.

As you can see, I don’t have all the answers about this FDA announcement, but I wanted to share what I do know so you are aware of what’s going on.

In the next few weeks I’m going to be reaching out to benzodiazepine groups, colleagues, the companies affected and individuals who are in the process for trying to taper from Phenibut. As I learn more, I’ll share what I learn.

In the meantime, please post questions you may have, and I’ll do my best to either answer them now or find answers for you.

And please do share your Phenibut stories (both good and bad), your concerns, and any resources you may have.

And do share if GABA has help you taper from Phenibut.