GABA, used as an amino acid, helps to raise GABA levels and ease physical tension-type anxiety. There are many misunderstandings on the best and most effective ways to use GABA and this can lead to unpleasant symptoms. One common thing I see is that too much GABA causes the brain and body to react with a tingling niacin-like flush sensation that is very uncomfortable and often described as awful.
Too many people stop using GABA for this reason. And then they lose out on the wonderful calming benefits of this amino acid. Some folks actually push through and continue with the unpleasant tingling sensation because they don’t know better and because they are also getting some of the calming benefits of GABA (I share an example of this below). Neither situation is ideal.
I recently received a GABA question on the blog on this very topic. It was from a licensed acupuncturist in California, USA (let’s call her Dr. M):
When I used to take GABA for my stress, my body/brain reacted with a tingling sensation.
It was so awkward and uncomfortable.
I thought it was only me, but when I prescribed GABA to my patients, they also felt the same sensations.
Can you tell me why this reaction occurred?
Thank you so much for your generosity and deep research.
Because this is such a common question that I get, I’m sharing it and my responses to use it as a teaching opportunity.
Too much GABA can cause this uncomfortable tingling niacin-like flush or sensation
I responded sharing that it can happen when too much GABA is used or if GABA is not needed. I typically hear of this happening when 500mg to 750mg is used to start. It’s also often described as a niacin-like flush. With GABA, 125mg is a typical starting dose and it’s always used as a sublingual or capsule opened onto the tongue. We slowly go up from there based on symptoms and the final dose is unique to each person’s needs. You may end up using 500mg or more but it’s a slow approach to get there.
I asked Dr. M to share which product/s she used, the dosing and let me know if she does better with a lower dose.
As expected she was using too high a dose (and hadn’t done a trial of a lower dose). She responded with this feedback:
The GABA I used for me and my patients is from Pure Encapsulations. This GABA contains 700 mg per capsule, which may be too much for the start.
Which brand would you recommend for practitioner use?
I responded by confirming that 700 mg GABA is way too much to start for most people.
What product and how much to use instead of 700 mg GABA
I like the Pure Encapsulations product but I actually feel the companies are partially at fault for having such high dose products, stating “1 capsule daily, between meals, or as directed by a health professional” on the label, and not educating practitioners and consumers about this issue.
With a product like this I have clients open up the capsule and start with 125 mg GABA powder on the tongue and increase from there as needed.
I also shared the other GABA products I use in case she would prefer to try something like the Source Naturals GABA Calm product I frequently use with clients.
This is a lozenge that contains 125 mg GABA, 5 mg magnesium, 50 mg glycine, 25 mg tyrosine and 20 mg taurine. This is my most popular and most effective form of GABA I use with my clients. [Note: this product is a lozenge with 125mg GABA and is not to be confused with the Source Naturals, GABA Calm Mind, 750 mg tablets]
I’m waiting for feedback from her to hear how using less of the 700 mg GABA (opened up and divided out) or how using another GABA product works for her and her patients.
I do appreciate Dr. M for asking a tough question like this and being open to me sharing so everyone gets to learn.
Where did Dr. M learn about GABA and some resources for additional practitioner education
I did ask Dr. M where she learned about using GABA and if the recommendation was to use a high dose like this. I’m genuinely curious to know so I can help guide further education in the use of GABA.
Of course, I encouraged her to get my book “The Antianxiety Food Solution” and read the chapter on the amino acids. And to consider signing up for the amino acid training for practitioners. There are many nuances and best practices when using the amino acids. And it’s an opportunity to interact with me and other practitioners who are also using the amino acids.
If you’re a practitioner, I’m hoping this question, my feedback and these resources are helpful for you.
Similar niacin-like flush experienced by Holly
As mentioned above this is a very common issue because most GABA products are 500mg and up and folks hear how amazing GABA is for physical anxiety and use a high dose without understanding they need to start low and use only what they need.
I shared my discussion with Dr. M in a Facebook post and Holly responded with what happened to her when she switched from GABA Calm (which has 125 mg GABA) to a 750 mg GABA product:
I experienced the niacin-like flush when I tried to go from GABA Calm [mostly dissolved in my mouth] to a pill form and didn’t realize the dosage would be way too high all at one time. The pill was 750 mg GABA [and swallowed with food], so it wasn’t going to work well anyway.
The flush lasted about 15-20 minutes. It was awful. I was sure I was going to throw up every time.
It took me a couple of weeks to figure out the cause. My therapist recommended your website and book and those helped me understand when to take it and why it would help.
When I eliminated the 750 mg GABA pill the symptoms completely went away.
Now I stick to GABA Calm. I take one in the morning and one before bed and sometimes one midday.
I appreciate Holly for sharing and I’m glad her and her therapist figured it out.
Resources if you are new to using GABA as a supplement
If you are new to using the the amino acids GABA as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low GABA and other low neurotransmitter symptoms)
In case you’re new to the low GABA-type of anxiety, with low GABA levels you may experience physical-tension and stiff-and-tense-muscles, panic attacks, more physical tension in certain settings like public speaking or driving. You will often have the need to self-medicate to calm down, often with alcohol but sometimes with carbs and sugary foods.
Insomnia can also be caused by low GABA and you’ll experience physical tension in bed at night rather than the ruminating thoughts which is the low serotonin type of insomnia (although it’s not uncommon to experience both.) GABA also helps with muscle spasms and pain relief when muscles are tight.
If you suspect low levels of GABA or low serotonin 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.
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 GABA products that I use with my individual clients and those in my group programs.
Get guidance in the GABA QuickStart Program
If you don’t feel comfortable reading my book, doing the low GABA symptoms questionnaire and doing trials of GABA on your own, you can get guidance from me in the GABA Quickstart Program.
We have an active and engaged community in the private Facebook group and there are 2 live Q & A calls with me.
One of the recent participants shared this lightbulb moment after starting with GABA Calm in the day and then shifting to 250 mg GABA at night only:
Listening to the GABA Quickstart made me realize something about the Source Naturals GABA Calm with the bit of tyrosine. I bought the NOW GABA powder and last night took 250mg (1/8 tsp and I have tiny measuring spoons) and woke up great.
I think I found my dose of GABA and I don’t think after my trial I’m a GABA in the day girl.
Have you used a high dose of GABA to start (or switched to a higher dose like Holly did) and experienced this unpleasant niacin-like flush?
How much caused this tingling sensation for you and how unpleasant was it? Did you push through and continue using the high dose? Or did you figure it out and use less? How long did it take you to figure it out?
Maybe you quit using GABA because of something like this – do you now feel inspired to try again?
If you’ve had success with using GABA please do share too.
If you’re a practitioner where did you learn about using GABA and was the recommendation was to use a high dose like 500 mg or 750 mg to start?
Feel free to ask your questions here too.
Be sure to share which product you used, how much you used and if you have low GABA symptoms.
I was so looking forward to finally finding something to help me sleep. But when I took GABA (700mg) around 7pm one night, I did not sleep hardly at all. What “sleep” I did get was what I call surface sleep, like I’m awake and asleep at the same time, like I had too much coffee and too much alcohol at the same time. Melatonin does the same thing to me. My whole body felt like it was buzzing and wired and tired. I really really really need help with my insomnia, it is out of control. Believe me when I tell you I have tried absolutely everything – prescription and over the counter. Every herb that is supposed to calm your body doesn’t work either. It is like everything I have tried does the exact opposite of what it is intended.
I have exactly the same problems!!!! EXACTLY! Please let me know if you find some help and solutions!!!
Thanks, Millie
Millie
Please see my response to Dee Dee
Dee Dee
I’m sorry to hear but this is exactly what this article is about – how too much GABA can cause an adverse reaction. Some folks describe it as a tingling, niacin-like flush and some may say it felt like “I had too much coffee and too much alcohol at the same time.” I have clients try less GABA (we start with 125mg) and go up from there.
With insomnia I always start with addressing low serotonin with tryptophan (ideally Lidtke brand) and low GABA with GABA (ideally sublingually and starting with 125mg).
Next we also look at high cortisol, SIBO, parasites, blood sugar balance, gluten/sugar/caffeine consumption (and other dietary factors like histamine/glutamates/oxalates and collagen consumption etc), meds side-effects, sex hormone imbalances, sleep apnea and EMFs when someone has problems sleeping.
My book “The Antianxiety Food Solution” is a great place to start for much of this. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Does tryptophan cause flushing also or any other side effects? I have been getting skin flushed more often than usual since I started tryptophan.. I started getting flushed after eating particular foods about 1.5 years ago (a long time before I tried tryptophan) – since tryptophan I’ve been getting randomly flushed after foods I always eat. I started taking 2.5g tryptophan before bed since December (prescription) for insomnia/anxiety as well as 10mg zopiclone (I started at 500mg tryptophan and increased very gradually to this dosage – at 3g I get vertigo).
I have been in chronic fight-flight for 10+ years (as well as chronic pain and increasingly more intolerances to foods) so if I don’t take zopiclone at night I will lie awake for days on end. Since taking the Tryptophan my sleep is a bit deeper, but still not restful and without the zopiclone I will still not sleep. Do you have any thoughts and/or suggestions? |
Also, would it be reasonable to add in a low dose GABA? I tried it before the tryptophan, but I think I started too high because I got headaches and it made my sleep worse.
TC
Tryptophan is not known to cause flushing but since it is fermented it’s possible it’s a histamine reaction. Based on your comments I’d suspect food intolerances or an issue with high histamine foods or salicylates, I have clients keep a food mood log do they can track when it happens. Ideally we figure that out so sleep meds are no longer needed.
I’m sure you’re aware that zopiclone is one of the z-drugs, is not recommended for long term use and can have similar tolerance and tapering issues as benzodiazepines.
I can’t offer any input on the use of tryptophan or GABA with this drug and best is to discuss with prescribing doctor and/or pharmacist.
Please note that the product I said I took with GABA is True Calm by Now with 200mg GABA and other amino acids.
Hi Trudy–When I take even 1/4th or less of the Thorne 100mg GABA capsule I experience itching and have difficulty waking up the next morning. Is GABA out for me as an option?
Jane
I believe the Thorne 100mg is pharmaGABA and not GABA. PharamGABA is fermented and the itching can be due to a histamine reaction. If someone also reacts to high histamine foods like sauerkraut, aged cheeses that would be a clue. In this case GABA is a better choice if low GABA symptoms are present.
I BEGAN USING 750MG GABA AT BEDTIME TO HELP WITH INSOMNIA. IT DID ENABLE SLEEP FOR LONGER PERIODS OF TIME FOR ABOUT 2 WEEKS THEN IT STOPPED. I HAD NO NIACIN LIKE FLUSH AND HAD NEVER TAKEN IT BEFORE. I JUST STOPPED TAKING IT
Nancy
I think you’re saying 750mg GABA helped you sleep initially and then stopped working. This could happen due to added stress, dietary changes or changes in the seasons (for example we often need more in winter https://www.everywomanover29.com/blog/the-seasonality-of-gaba-worsening-anxiety-insomnia-and-intrusive-thoughts-in-winter-and-the-need-for-increased-gaba-supplementation/)
I have been using GABA Calm off and on for three or four years but I always swallowed the entire capsule except when I use the 500mg lozenge which I melt in my mouth. I did not know that the capsule should be opened and put on the tongue. I never got any adverse reaction from either method. What do you think?
Steve
I can’t comment when I don’t know what products you’re referring to. Please share links, dosing of both and if these products are helping with low GABA symptoms.
When I tried GABA I got instant and extreme migraine. I might also have had tingling, but it was over-shadowed by the shooting pain in my head. Has anyone else reported that?
Me, too! A very painful, unusual migraine, too.
Dasha
Please see my response to Thea. Please do share what product you used and the dose. And if you have histamine reactions to high histamine foods.
Thea
If it was PharamGABA you used (rather than GABA) keep in mind it is fermented and a migraine can be due to a histamine reaction. If someone also reacts to high histamine foods like sauerkraut, aged cheeses that would be a clue. In this case GABA is a better choice if low GABA symptoms are present.
Please do share what product you used and the dose.
I have started taking 1/4 teaspoon of GaBa powder at night …I think I sleep with a few less wake ups through the night…2 or 3 instead of every 2 hours…..no other symptoms. There is no indications on the GABA container giving the dosage so I am not sure if I am taking too little and I’m not sure how many mg in a teaspoon.
Sue
It’s wonderful that GABA seems to be helping with fewer wakings in the night. It’s always good to know how much you are taking. I recommend contacting the company to find out as it can differ by product. For example, NOW GABA powder is 500 mg for 1/4 Level Teaspoon.
I really want to try GABA. I’m concerned about the reactions I read about but would love to know if this is a natural solution for me. I’ve been on 400mb of Gabapentin (don’t know if there’s a correlation) for 20 years and I’m weaning off of it. To know that there’s an option to move toward would be hopeful.
MC
It really depends on symptoms that are needing to be addressed and why gabapentin was prescribed. That said many folks find they are able to find symptom relief with GABA once they have stopped using gabapentin.
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/
I always start with the questionnaire/symptoms and a trial of GABA if there are low GABA symptoms i.e. physical anxiety.
When you are new to the amino acids my book and/or GABA Quickstart program are recommended
I have all the signs of low GABA. But I took it for a week and seemed to have a paradoxical reaction. Severe migraine and unable to sleep for a week! It was crazy.
Dasha
If it was PharamGABA you used (rather than GABA) keep in mind it is fermented and a migraine can be due to a histamine reaction. If someone also reacts to high histamine foods like sauerkraut, aged cheeses that would be a clue. In this case GABA is a better choice when low GABA symptoms are present.
Please do share what product you used and the dose.
Trudy- I understand you recommend the sublingual Gaba–I believe it contains sorbitol, which I think is NOT a good products, and possibly would give me reactions. Is there a sub lingual product more pure??
Hi Trudy,
I so appreciate all you do! I started out with the Source Naturals GABA Calm to help during my tapers from Benzos but found that biting off about a third of the lozenge and letting it melt sublingually was enough for me on a very small slow taper. My doctor has now recommended I stop tapering and stay at a lower maintenance dose since I am in my late 70s and quality of life is more important than complete abstinence.
I also take 300 – 500 mg 5-HTP+ and about 180mg GABA from a capsule at bedtime as I have NO circadian rhythm at all! I have a diagnosis of CFS/ME and am constantly dozing off with no warning during the day. I weigh around 80 pounds (30 less than I should) and would love your recommendation on how to stay awake during the day!
Helen
Wonderful to hear that just a third of the Source Naturals GABA Calm lozenge (presumably the one with 125mg GABA) helped your benzo taper. And that 5-HTP and 180mg GABA is helping you sleep at night.
I honestly don’t believe there are good reasons for long-term benzo use, even at a low dose. And would be concerned it’s a factor in CFS/ME and falling asleep in the day, plus the increased risk of dementia. Check out the physical symptoms here https://benzo.org.uk/FAQ1.1.htm#9
With daytime sleepiness we also look at how well night-time sleep is, low iron levels, low catchecholamines (and a trial of tyrosine), thyroid health, gluten and other food sensitivities, Lyme, mold toxcity, SIBO, low blood sugar and adrenals (esp with no circadian rhythm) etc.
Trudy~~I took some GABA for the first time several years ago. Unfortunately, I’m not sure just how much I took, or what brand, but it was a capsule that both of my sisters had been taking with success. I am sensitive to things so took only a small portion of the capsule. Within a couple of hours I developed what you must be describing as a niacin flush but, with me, it was a flush on overload. It started on my chest & spread up to my face. Felt like my skin was on fire & it itched. I ended up going to an urgent care clinic 24 hours later where I was prescribed steroids to get rid of the allergic reaction. I’ve shunned anything with GABA in it ever since but I am so glad to read that there are different types & dosages & that reactions do occur with too much. That tells me there just might be a right one for me if I’m brave enough to try. Until now I had not seen this kind of information. Thank you.
Gail
Gosh what a reaction. With the itch, long duration and needing to go to the ER, I’d suspect a true allergic reaction to something in the product. I have not heard of this reaction to GABA itself but anything is possible. When something like this happens it’s always good to make a note in your health history so it can be avoided in the future, esp if you are considering trialing GABA again. Perhaps your sisters may recall the product name? I’d be curious to know.
Glad you find the info about different types & dosages helpful!
Hi Trudy, I now take Source Naturals GABA Calm Mind at a high dose 2 x 750mg. I’ve worked up to this and in the past have occasionally had the flush, but no adverse reactions now. However I still sleep badly – very tensely – shoulders stiff and hunched, jaw clenched etc.
I stack the GABA with magnesium glycinate (Metabolic Maintenance), melatonin 10mg (Piping Rock) and seratone 5htp (Higher Nature). Any suggestions to help the sleep tension?
I take CBD20/THC12 at night for pain and to help sleep. I take 2 GabaPentin for restless legs, love to get off this scipt. I do an occasional Gaba 500 by NOW late in the day. Any suggestions? Thanks
Hi Trudy,
Thank you so much for talking about this subject, which has been my big doubt about GABA.
You cleared my confusion!
I also appreciate that you shared your favorite product.
I will recommend my clients to try the one.
Naomi
Thanks for asking the question and glad to hear this has been helpful!
Please keep us posted on how it goes
I take imipramine, lamictal and and Prozac for anxiety and major depression. I listened to you on the summit and began using GABA 500mg. And tryptophan, 1 500mg at night. I did increase the tryptophan to 2 capsules. After about 3 or 4 days I was feeling magnificent. After about 2 weeks, I plummeted into depression. I stopped the gaba and tryptophan immediately. I am slowly starting to feel a little. I guess I should have researched as to whether the gaba and tryptophan would cause a negative effect on the depression. I’m so disappointed. I really felt I had the key to feeling better.
Nancy
I’m sorry to hear but do wonder if it was the medications and do hope you didn’t stop or adjust any of them. Stopping or adjusting meds and adding amino acids when on multiple psychiatric medications should always be done under medical supervision (and after reviewing the amino acid precautions).
A big clue that the amino acids could be explored in the future when no longer using these meds, is that you were feeling magnificent. And per the message of the blog I would start low and build up to a higher dose based on symptoms resolution
I’ve been using GABA 750mg by Now, for a couple months. I swallow the capsule whole. I’ve noticed a hot flash sensation more frequently, but no tingling sensation.
I’m happy to switch to the lozenge to see if it changes how I feel.
Joanne
How has the GABA 750mg by Now (swallowed) helped so far. Please keep us posted if you trial the lozenge
I think it’s useful to note that some, like me, start out with tiny doses and still get benefits with no side effects. I take around 1.5mg to 3mg at a time and it works for me! Really helps me sleep at night. I also take approximately 1.5mg if I feel body anxiety. Right now, anything higher and I’m a wet noodle the next day, meaning I feel super depleted and can hardly stand up. But, no niacin flush-like symptoms.
I divide a melt-able 25mg tablet into 8ths or less. (Very approximate, of course. Sometimes it’s just crumbs!)
Syd
Thanks for sharing and so glad you have found your ideal dose – which is really really low. How did you figure out this dosing? (For others reading this it’s the Kal 25mg GABA product).
This really gives perspective to the range of doses that folks may respond to. A colleague just shared that her client started on 125mg GABA and continued to increase to 3000mg GABA which was her ideal dose! That is 1000x higher than your ideal dose!
It also shows that some folks get flushes and some don’t.
I shared this feedback on this blog post – How much GABA should I use for my anxiety? It depends on your unique needs (and there is an extremely large variation in dosing)
https://www.everywomanover29.com/blog/how-much-gaba-should-i-use-for-my-anxiety-it-depends-on-your-unique-needs-and-there-is-an-extremely-large-variation-in-dosing/
Thanks