GABA (gamma-aminobutyric acid) is an amino acid and neurotransmitter. GABA is your brain’s primary inhibitory transmitter. Its role is to keep glutamate, the primary excitatory transmitter, from overwhelming you.
Too much glutamate can cause a seizure, and too much GABA can put you in a coma. A healthy brain maintains a critical balance of GABA and glutamate.
GABA acts like a “brake” on neuron circuits during stress. Low GABA levels can result in anxiety, insomnia, poor mood and restlessness.
Clinical studies show that boosting GABA with a supplement relieves anxiety, stress, and boosts the production of alpha brain waves.[i] If GABA is optimized in your brain you’ll feel focused, relaxed and stress-free.
GABA helps:
- Balance mood. GABA has an inhibitory effect on overly stimulated neurons. Low GABA levels lead to anxiety, depression and insomnia. GABA helps restore that balance. Promoting a more positive mood which improves focus and relaxation.
- Boost Human Growth Hormone. Bodybuilders and athletes use GABA before resistance training. Studies show GABA boosts blood levels of Human Growth Hormone. Promoting greater recovery support and lean muscle growth.
- Recovery from addiction. Some addiction doctors have been administering drugs that enhance the brain’s GABA-receptors. Normalizing GABA receptors takes away the craving and anxiety that one would typically experience in the absence of the addictive drug.
Overview
GABA (gamma-aminobutyric acid) is the major inhibitory or relaxing neurotransmitter in your brain.[ii] GABA’s primary role is to keep the major excitatory neurotransmitter glutamate in check.
GABA is synthesized in brain cells from glutamate. It’s estimated that 40% of the synapses in the human brain work with GABA and therefore have GABA receptors.
GABA enhances normal sleep cycles, and improves blood pressure. GABA stimulates the pituitary gland to secrete Human Growth Hormone. And helps produce endorphins that make you feel good after a workout or sex.
When you normalize GABA levels you’ll experience a reduction in anxiety, insomnia, nervousness, restlessness and stress.
Benzodiazepine drugs like Valium and Xanax work by increasing GABA receptor sensitivity.[iii]
How does GABA Work in the Brain?
GABA helps brain health and function in several ways. But two in particular stand out.
- GABA works by preventing neural signaling associated with anxiety from reaching other neurons. It does this by attaching to the receptors that would otherwise excite those neurons. Over-stimulating neurons in certain areas of your brain is what causes anxiety-related symptoms.
Researchers in Japan studied the calming effects of GABA with 8 volunteers. They had study subjects cross a suspension bridge as the stressful stimulus.
The placebo subjects in this group showed significant drops in blood level markers indicating high stress levels. While the GABA group showed significantly higher blood levels of these same markers.
GABA worked as a natural relaxant and its effects could be seen within 1 hour of taking GABA. The researchers concluded that GABA could enhance immunity from stress.[iv]
- GABA also helps decrease Beta brain waves and increase Alpha brain waves.[v] Beta brain waves are important for attention, alertness, concentration and developing memories. But excess levels of concentration, particularly during stress, can lead to anxiety, depression, insomnia and more stress.
When you are in an alert state, both Alpha and Beta brain waves can be stimulated. But the type of alertness will determine which brain wave is produced.
Alertness during an Alpha wave state is associated with a relaxed state. And a stressed alert state produces a Beta wave. But an excess of Beta brain waves contributes to a variety of nervous disorders including anxiety and stress.
As a side note, I’m writing this while listening to binaural music which produces an Alpha state. It allows for a relaxed environment which promotes creativity and productivity.
How things go bad:
Low levels of GABA are associated with a variety of health problems.
↑ Anxiety[vi], panic attacks, stress and insomnia
↑ Muscle spasms, hypertension, convulsion, Tourette’s Syndrome and epilepsy
↑ Dry skin and wrinkles
↑ Poor digestion, bloating, flatulence, and constipation
When your neurotransmitters, including GABA, are in balance, you feel motivated, productive and energetic. And you feel calm and relaxed during downtime.
When GABA levels are low you feel filled with dread, you’re constantly worried, you have racing thoughts, and you’re frequently late and disorganized.[vii]
Many people in this GABA-slump resort to high carbohydrate foods, and drugs or alcohol to relax.
GABA to the rescue
The amino acid L-glutamine is the precursor to GABA production in your body. L-glutamate gets converted to glutamic acid or glutamate. Glutamate is your body’s most abundant excitatory neurotransmitter. Which is responsible for attention span, brain energy, learning ability, memory, and staying awake. 
An enzyme called glutamate decarboxylase converts glutamate to GABA. It does it with the help of the active form of Vitamin B6 (Pyridoxal-5-Phosphate (P5P)).
The amino acid taurine helps increase the communication and productivity of this enzyme. And zinc helps the release of GABA from its receptors.
When this process works efficiently, you feel relaxed with no stress or feelings of anxiety. And you get a more restful night’s sleep.
How does GABA feel?
When you balance GABA levels in your brain, you feel relaxed and calm. But many neurohackers who try using GABA as a supplement don’t feel the effects. Because some research shows that the GABA molecule is too large to cross the blood-brain barrier.[viii]
If you do feel the calming effects of GABA within a ½ hour of taking it, it may mean you have a “leaky” blood-brain barrier. Not a good thing.[ix] Because if GABA can get through, all kinds of nasty stuff can get through too. Including toxins, undigested food particles and anything else in your blood stream that shouldn’t be in your brain.
We’ll deal with how to fix a “leaky” blood-brain barrier in another article on Nootropics Expert. But the good news is, supplementary GABA can also benefit other functions in your body.
GABA is found in your adrenal glands, pituitary gland, pancreas and your sex organs.[x] GABA is also anti-inflammatory, and has an immune benefit. When all these are running optimally, you’ll feel good.
We’ll also cover other ways to boost GABA levels in our brain in the “Available Forms” section of this article.
The Research
GABA was identified as a neurotransmitter several decades ago. And there had been a lot of research on GABA published since. But most of it is focused on how GABA works. And the drugs and chemicals which affect its action.
There is very little research available on using GABA as a supplement. Likely because many scientists believe that GABA taken as a supplement will not cross the blood-brain barrier.
GABA Increases Human Growth Hormone
Bodybuilders and athletes use supplementary GABA to help repair and build muscle. And there are several studies supporting the notion that GABA increases Human Growth Hormone.
In one study, researchers worked with 19 subjects who were given a single oral dose of 5 grams of GABA. 18 subjects were given a placebo during this trial.
3 hours after the administration of GABA, blood samples were taken. The team reported that “GABA caused a significant elevation of plasma growth hormone levels”.[xi]
GABA helps Reduce Insomnia
A Los Angeles study conducted a randomized, double-blind, placebo controlled trial with 18 patients with sleep disorders. The patients received either a placebo, or Gabadone (a combination of GABA and 5-hydroxytryptophan).
The difference between the two groups of sleep-deprived patients was significant. The Gabadone group fell asleep faster, stayed asleep longer, and had a better quality of sleep than the placebo group.[xii]
Dosage Notes
The recommended daily dosage of GABA is 500 to 1000 mg for a relaxation or calming effect.
Some neurohackers notice an immediate relaxing effect, while others need to take it for a couple weeks before it starts to kick in.
L-Arginine which increases nitric oxide may also help supplementary GABA cross the blood-brain barrier.[xiii]
PharmaGABA™ which is a natural form of GABA produced with the help of Lactobacillus hilgardii bacteria is dosed at 50 – 200 mg per day.
Side Effects
GABA is considered very safe when taken in normal recommended doses.
Bodybuilders who use much higher doses of GABA do report experiencing flushing, tingling, a spike in heart rate and blood pressure, and anxiety.
Available Forms
GABA as a supplement is available in tablet, capsule and powder.
Scientists have shown that GABA does not readily cross the blood-brain barrier. But many neurohackers report feeling a calming effect when using GABA.
PharmaGABA™ is a natural form of GABA made using Lactobacillus hilgardii bacteria. The same bacteria used to ferment vegetables when making the Korean cabbage dish called kimchi. This form seems to be effective in helping mood.
Another safe way to change GABA action in the brain is to use any of several commonly used herbs, vitamins and minerals.
Valerian root[xiv], American Ginseng and Kava Kava work by increasing the effect of GABA on its receptors.
Extracts of green, black and oolong tea also elicit a GABA effect.[xv]
Magnesium binds to GABA receptor sites and increases its effect.[xvi]
Taurine protects against glutamate over-stimulation. And this inhibitory effect acts as an anxiolytic (anti-anxiety).
The neurotransmitter Serotonin enhances GABA. So precursors to Serotonin like tryptophan and 5-HTP can increase GABA action in the brain.
The amino acid Theanine in tea provides a calming effect. Theanine inhibits glutamate uptake which would increase GABA levels in the brain.[xvii]
Suntheanine, which is a branded from of L-Theanine is also found in some pre-formulated nootropic stacks including Mind Lab Pro®.
And Phenibut, which is a derivative of GABA developed in Russia, also increases levels of GABA in the brain. While some report that Phenibut causes drowsiness and fatigue, it’s a much safer way to boost GABA than with a pharmaceutical like Valium or Xanax.
Nootropics Expert Recommendation
GABA 500 – 1,000 mg per day. 
We recommend using GABA as a nootropic supplement if you’re feeling anxiety or stress. And to calm or keep in check some of the stimulatory effects of some nootropics.
Your body does make GABA on its own from glutamate in your brain. Most healthy people have an adequate supply of GABA.
But if you’re dealing with anxiety or stress and need some extra help in calming things down, GABA can help.
While GABA does not readily cross the blood-brain barrier, you have many other options available for regulating or boosting GABA, if GABA as a supplement doesn’t work for you.
We suggest trying a GABA supplement first at a dose of 500 mg.
Or try one of the readily available GABA supplements made by major supplement makers containing PharmaGABA™.
Another safe option for regulating GABA levels is to use a vitamin or supplement which influences the way GABA works in your brain.
Check the “Available Forms” section of this article for details.
[i] Nemeroff C.B. “The role of GABA in the pathophysiology and treatment of anxiety disorders.” Psychopharmacology Bulletin. 2003;37(4):133-46. (source)
[ii] Petroff O.A. “GABA and glutamate in the human brain.” Neuroscientist 2002 Dec;8(6):562-73. (source)
[iii] “HOW DRUGS AFFECT NEUROTRANSMITTERS” McGill University Canada (source)
[iv] Abdou A.M., Higashiguchi S., Horie K., Kim M., Hatta H, Yokogoshi H. “Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans.” Biofactors. 2006;26(3):201-8. (source)
[v] Abdou A.M., Higashiguchi S., Horie K., Kim M., Hatta H, Yokogoshi H. “Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans.” Biofactors. 2006;26(3):201-8. (source)
[vi] Enna S.J. “Role of gamma-aminobutyric acid in anxiety.” Psychopathology. 1984;17 Suppl 1:15-24. (source)
[vii] Struzyńska L., Sulkowski G. “Relationships between glutamine, glutamate, and GABA in nerve endings under Pb-toxicity conditions.” Journal of Inorganic Biochemistry. 2004 Jun;98(6):951-8. (source)
[viii] Kuriyama K., Sze P.Y. “Blood-brain barrier to H3-γ-aminobutyric acid in normal and amino oxyacetic acid-treated animals” Neuropharmacology Volume 10, Issue 1, January 1971, Pages 103–108 (source)
[ix] Montagne A., et. Al. “Blood-brain barrier breakdown in the aging human hippocampus.” Neuron 2015 Jan 21;85(2):296-302 (source)
[x] Watanabe M., Maemura K., Kanbara K., Tamayama T., Hayasaki H. “GABA and GABA receptors in the central nervous system and other organs.” International Revue of Cytology. 2002;213:1-47. (source)
[xi] Cavagnini F., Invitti C., Pinto M., Maraschini C., Di Landro A., Dubini A., Marelli A. “Effect of acute and repeated administration of gamma aminobutyric acid (GABA) on growth hormone and prolactin secretion in man.” Acta Endocrinologica (Copenhagen). 1980 Feb;93(2):149-54. (source)
[xii] Shell W., Bullias D., Charuvastra E., May LA., Silver D.S. “A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep.” American Journal of Therapeutics. 2010 Mar-Apr;17(2):133-9. (source)
[xiii] Shyamaladevi N., Jayakumar A.R., Sujatha R., Paul V., Subramanian E.H. “Evidence that nitric oxide production increases gamma-amino butyric acid permeability of blood-brain barrier.” Brain Research Bulletin. 2002 Jan 15;57(2):231-6. (source)
[xiv] Yuan C.S., Mehendale S., Xiao Y., Aung H.H., Xie J.T., Ang-Lee M.K. “The gamma-aminobutyric acidergic effects of valerian and valerenic acid on rat brainstem neuronal activity.” Anesthesia and Analgesia. 2004 Feb;98(2):353-8 (source)
[xv] Hossain S.J., Hamamoto K., Aoshima H., Hara Y. “Effects of tea components on the response of GABA(A) receptors expressed in Xenopus Oocytes.” Journal of Agriculture and Food Chemistry. 2002 Jul 3;50(14):3954-60. (source)
[xvi] Möykkynen T., Uusi-Oukari M., Heikkilä J., Lovinger D.M., Lüddens H., Korpi E.R. “ Magnesium potentiation of the function of native and recombinant GABA(A) receptors.” Neuroreport. 2001 Jul 20;12(10):2175-9. (source)
[xvii] Sugiyama T., Sadzuka Y. “Theanine and glutamate transporter inhibitors enhance the antitumor efficacy of chemotherapeutic agents.” Biochim Biophys Acta. 2003 Dec 5;1653(2):47-59. (source)
Can you take Nitric Oxide (NO) and Gaba together to increase the amount of Gaba crossing the Blood Brain Barrier? Or should one take L-Arginine and Gaba to increase the amount of Gaba crisis,g the BBB. Pharmagaba taken alone?
Mike, a Nitric Oxide supplement will increase cerebral blood flow but will not help with anything crossing the blood-brain barrier. PharmaGaba is supposed to solve that problem. The GABA molecule on its own cannot get across that barrier. It’s naturally synthesized in the brain.
As far as I can see, PharmaGaba is nothing but a trademarked name for a form of Gaba produced by micro-organisms, rather than produced chemically. It does nothing to help Gaba get past the blood-brain barrier. In contrast, there is evidence that L-Arginine causes an increase in the permeability of the blood-brain barrier, via conversion to nitric oxide, allowing something like 4x as much Gaba to enter the brain from a given dose of Gaba, assuming appropriate dosing with L-Arginine.
I love comments like this because it forces me to re-visit what I wrote in a review. And the evidence I provided.
You are correct that PharmaGABA is made using Lactobacillus hilgardii bacteria. This ‘form’ of GABA is structurally similar to that produced using chemicals. There is no evidence however that this natural form of GABA crosses the blood-brain barrier more readily than the chemically synthesized version. (I will be updating this review the reflect that).
But from all the research I’ve done on vitamin and mineral production in the last few months, it seems to me that it should be safer using GABA produced using probiotics than the chemically synthesized version of GABA. Which is made using toxic chemicals including succinimide, piperylurethan and fuming nitric acid, N-(β-bromoethyl) phthalimide and sodiomalonic ester, and γ-chlorobutyronitrile and potassium phthalimide.
The study using GABA and L-Arginine is promising but was done by injecting rats with GABA and L-Arginine (https://www.ncbi.nlm.nih.gov/pubmed/11849830/). This study has not been replicated in humans.
Researchers are still trying to figure out if and how GABA does cross the blood-brain barrier. There is evidence that GABA gets to the brain via the Enteric Nervous System (ENS). So we’re back to the ‘gut-brain’connection again (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160/).
If GABA gets to the brain primarily via the ENS then using PharmaGABA (which is made using the probiotic Lactobacillus hilgardii) makes a lot of sense.
Hi David, I have a supplement by Natural Stacks Gaba Brain Food (I haven’t tried it yet) but it has Gaba633mg. L-Citrulline 500mg Rosemary extract 333mg Grape seed extract 333mg. I wonder if this combo of ingredients will help cross the brain barrier?.
Juan, I’m not sure how solid the science is behind this stack. But the idea is to use Grape Seed Extract to produce the enzyme needed to synthesize nitric oxide. And L-Citrulline which is a precursor to L-Arginine which in turn boosts nitric oxide. The theory is nitric oxide will somehow help transport GABA across the blood-brain barrier.
I’m not sure how well this works because nitric oxide is a vasodilator which means it helps dilate blood vessels to allow easier blood flow. How this translates into permeating the blood-brain barrier is beyond me. Because that is a completely different mechanism of action.
Picamilon is made up of niacin and GABA and niacin “IS” a vasodilator. But, the niacin molecule is reversibly bound to the GABA, which allows it to pass the BBB. Once passed the niacin molecule, for the purposes of of this article, is stripped off and leaves GABA. Issue is that Picamilon is banned in the U.S. or at least I think it still is, thanks to the FDA. The reason? It has medical value. Picamolin (pharma variant therof) has been successfully used for the treatment of migranes, ischemia and cerebrovascular conditions and we cant have citizens using cheap alternatives. That would mean money lost to big pharma:) This said, unless the GABA in PharmaGABA is bound to something that will pass the BBB, where is the actual science that proves their product does? Because relying on the gut/stomach axis is not every efficient and therefore does not translate to a significant supply of GABA to the brain. Just asking…..
Mike, it turns out that science is “sitting the fence” on whether GABA can cross the BBB. Apparently, GABA when administered together with L-arginine increases brain levels of GABA by 383.3%.
I also discovered (since I wrote this review) that the big difference in regular GABA supplements and Pharma-GABA is the way it’s made. Regular GABA supplements are synthetic and made by using succinimide, piperylurethan and fuming nitric acid, N-(β-bromoethyl) phthalimide and sodiomalonic ester, and γ-chlorobutyronitrile and potassium phthalimide.
Pharma-GABA is made by fermenting Lactobacillus hilgardii bacteria (i.e. probiotic). It also turns out that the GABA in our brain may come from our gut. Much like serotonin. And gets to our brain via the enteric nervous system (ENS). It has been found that certain probiotic strains including strains from Lactobacillus and Bifidobacterium were effective at increasing GABA concentrations in the ENS.
Looks like I’ll need to correct this description on the benefits of Pharma-GABA vs regular GABA and attribute it to getting to our brain via our gut rather than crossing the blood-brain barrier directly. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160/).
Hi Dave, man you’re a nootropics beast in the best way possible. Keep up the good work–is there anyone else out there doing what you do so far as actually studying the brain and finding the best possible nootropics both synthetic and natural to include stacks that have researched as much as you have done. I’m asking b/c I thought I came across one of your articles about not exciting the GABA receptors in the brain if you have used benzos and let me tell you I feel like the queen of benzos (about 15 years off and on) and have tried all types of tapering and weaning methods and I’m still looking for the right mix/combo; call it what you will–but I’m still batting a BIG FAT ‘”0″ so far as actually being able to get off of them. I’m basically at my wits end–so please tell me if you have a good stack of nootropics, I prefer natural that will help this pitiful, forgetful, lackluster, dull functioning brain of mines whip itself back into shape and heal itself and function like the good Lord intended it to. Just knowing that I can have my reasoning & logic skills not to mention short-term memory back would be “manna from heaven”.
Any suggestions would be great to get my ‘ol noggin back on the right track without doing any further damage to my cerebral inner workings is priceless.
Rosie, these nootropics have been compared to benzodiazepines in various clinical trials:
https://nootropicsexpert.com/ashwagandha/
https://nootropicsexpert.com/kava/
https://nootropicsexpert.com/phenibut/
https://nootropicsexpert.com/forskolin/
Also review this post I wrote dealing with anxiety > https://nootropicsexpert.com/best-nootropics-for-social-anxiety/
But first, a BIG word of caution. Be very, very careful about using any nootropics while on prescription meds. Read the dosage notes and side effects for each review. Then do a drug interaction search for the meds you are using and the nootropic you are considering here > https://www.drugs.com/drug_interactions.html
Some of the nootropics mentioned here and in the anxiety post also help repair the brain. And help things like memory.
Hi, I enjoy the benefits of GABA supplement. It helps me so much with sleep and just general anxiety. However, is if safe to take this supplement every night before bed? Or will it cause dependence and withdrawal if I take it every day? How often should I take it? There is very little info on this.
Chris, using a GABA supplement daily should not cause dependence or withdrawal symptoms when you stop using it. Other GABA supplements like Phenibut will so please see the dosage notes and side effects of that review. For straight GABA please refer to the dosage notes in the review on this page.
Hi!
Can i break the capsule containing GABA, dissolve it in water and drink (due to swallowing problems)? Thanks!
Yes
Hi David,
Thanks for this article on GABA. I’ve been trying to get my head around how GABA works in the brain and so appreciate your detailed article.
My question relates to a drug called Gabapentin which I’m currently on. So I thought this would be an appropriate place on your site to ask my question.
Just a quick background. I’ve been taking a strong prescribed dose of Gabapentin to keep mostly my anxiety due to Bipolar in check. I’ve only been on the dosage for 2 months but I feel awful! I can’t believe there are folks who like to abuse this drug!
Although, I have read that some folks suggest or use Gabapentin as a Nootropic. As for me, I never want to see it again, once I’m tapered off!
I believe I’m over medicated and have since dropped my dose by 200 mg per day, giving me 1000 mg per day. I’m seeing a new doctor soon who’s more naturally inclined. If I taper down 200 mg every 4 weeks, I’ll be off the drug in 20 weeks.
I can’t even begin to describe the terrible withdrawals from reducing by this small amount. But I’m adamant to get off this dangerous drug. So I’ll be dealing with the withdrawals like blurred vision, whole-brain headaches, pain, dizziness etc.
Anyway, from what I’ve read, it’s still unclear what the mechanism of Gabapentin is in the brain. But I did get this description:
“This prescription drug mimics the neurotransmitter gamma-aminobutyric acid (GABA) but does not bind to the GABA receptors in the brain, nor does it impact the transport of naturally produced GABA. However, by acting like GABA, gabapentin can calm interactions between neurons, making it an important anticonvulsant.”
I know you’re not a doctor and I’m not looking for medical advice. But rather your opinion of what you’d do in my shoes…
Considering the description of Gabapentin above, when can I start using the Nootropic stacks I’ve developed for myself? I’d like to start as soon as possible.
I’d like to use NAC, ALCAR, Tryptophan and Magnesium Threonate (for sleep). And later add Lithium Orotate (once I’ve had my thyroid labs done). And then of course fish oils, zinc, copper, vitamin C and Multi from Performance Lab.
Thanks for any pointers!
Gabriella, the detox issues with Gabapentin are similar to detoxing from certain nootropics that affect GABA including Phenibut and Picamilon. Unfortunately, all you can do is wean yourself off this med and let your body heal itself.
Use this to look up contraindications for Gabapentin: https://www.drugs.com/drug_interactions.html. Their list includes nootropics and other dietary supplements. Some of the nootropics in your stack should be OK while you are detoxing from Gabapentin. But please check that list carefully to make sure.