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.
Table of Contents
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-Glutamine is a precursor the synthesis of L-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.
You can learn how to fix a “leaky” blood-brain barrier in this article here > How to Heal a Leaky Blood-Brain Barrier. 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. But Phenibut is no longer easily available in many countries including the USA.
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 high quality multivitamin that contains Vitamin B6 and zinc 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)
Also i would like to know please David if it is safe to take Calcium Carbonate or if it is safer to consume calcium citrate instead?, because some sources mention that Calcium Carnonate causes cerebrovascular disease and ischemic heart disease…
And the other question is,
in the labels of the Carbonate or Citrate product the amount of recommended daily values are not equivalent with his Bioavailability (the amount of absorbable calcium),
I should respect the dose on the label or take the dose that corresponds to its bioavailability up to 1200 mg daily?
Damian, calcium carbonate must be taken with food so your body absorbs it properly. Not so with calcium citrate. Don’t take any more than 500 mg of the supplement at a time an ignore your own calculations of “absorbable calcium”. Best not to go above the dosage recommended by the manufacturer.
And make sure you’re taking a Vitamin D supplement in the morning because this vitamin helps deliver calcium to where it is supposed to go.
thank you for your generosity David, the only doubt that I remain is about the sources that mention that the consumption of Calcium Carbonate is the cause of cerebrovascular disease and ischemic heart disease, I consume Puritans Pride calcium carbonate, the recommended dose on the package is two capsules, there are 1200 mg of calcium carbonate in total (the two capsules), it would help me a lot to know Please your opinion if it can cause me problems with health that? due to some media saying calcium carbonate is bad
Damian, these guys from the Department of Medicine at the University of Auckland in New Zealand have a convincing meta-analysis of years of studies on calcium supplementation.
And they conclude based on their findings that it’s not worth the risk. Because time and again studies have shown increased cardiovascular risk. And increased risk of kidney stones, acute gastrointestinal events, and increase the risk of myocardial infarction and stroke. You can read that analysis here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4125316/
Hello David, im a big fan of your work
I need your help to improves my life
I have been taking Gaba 200 mg before go to bed, It has help me so much but, I have become extremely sleepy for the rest of the day (without consuming Gaba in the Morning), why this happen and how to solve it?
I would also like to know the risks of consuming GABA that has expired?, Mine did not expire but when it do I would like to know if I should throw it away or it could be a few months or a year without the risk of it hurting me
And the last question is about the importance of l glycine for sleep and they Results comparing with Gaba and if you recomend it?
(above of Theanine o Taurine in my case)
Damian, your sleepiness during the day can be caused by a variety of issues. One of them being not getting sound sleep the night before. L-Glycine is know to help promote sound sleep. I suggest you try it.
GABA is your major inhibitory neurotransmitter and while is can help calm you it is not necessarily directly related to sleep. L-Tryptophan is because it helps produce serotonin and then goes on the make melatonin.
Dietary supplements can expire. But if they are stored correctly can last a lot longer than you imagine. So unless it is contaminated with something toxic I would not worry too much about it ‘expiring’.
I suggest putting together a sleep stack of 500 mg L-Tryptophan, 400 mg magnesium, and about 6 oz. of tart cherry juice from concentrate (NOT a juice blend). Take it about 60 minutes before bed and see how it works for you. You can also add 2 grams of L-Glycine after you’ve tried this stack on its own and see if it helps you.
Those supplements are also available in a pre-made stack called Performance Lab Sleep (https://bit.ly/35cx80b) if you’d like to try it.
thanks David, you are a great man, I promise to share your work as a thank you. One last question, do you think that the consumption of Yogurt has a negative effect on the body as it is in the case of milk?
Damian, likely only if one is lactose intolerant. If you’re not then I think there are too many benefits to using yogurt that it would be wise to continue.
Hi David! I took 500 mg of GABA last night before sleep and within 15 minutes I started to feel effects like little dizziness and sleepiness. Nonetheless I woke up feeling very good, should I keep taking it? o because of the leaky brain is better to stop? Thanks a lot!
Jazmin, if that was the extent of what you experienced it sounds like it has potential. And the dose is right as well. It can’t hurt to continue using GABA for another few nights and see how it continues to work for you.
Hey David, I’m wondering If I could potentially use Gaba to increase my current levels of HGH. I’m 16 and still trying to grow (I think research suggests HGH and IGF-1 work together to increase linear bone growth). I want to increase hgh while my epiphyseal plates are still potentially open.
I would also like to use this to calm me down and allow me to sleep before tests!
What I’m wondering is if you would recommend a different supplement to increase hgh safely/more efficiently, or would suggest gaba, or nothing at all?
I saw a research chemical called mk677 which looks promising but is prescription where I live (Australia).
It’s long term effects are also not known which is concerning.
Jimmy, you need to be careful at your age that you don’t upset the natural development of your brain. This development continues into your early 20’s.
GABA on the other hand is a natural neurotransmitter that you already use. And GABA naturally promotes Human Growth Hormone. If you decide to use GABA then please use the lowest effective dose of 500 mg or less. You may be able to get away with just 250 mg before bed.
Stay away from research chemicals. It’s not worth the risk especially at your age. Short term gains could end up costing you big time.
Thanks for the reply David! I have one last question, I ordered some gaba and it is in powder form. The information says “a flat standard teaspoon of GABA is around 3.4g. ½ teaspoon will provide around 2g dose.” Does this mean I should use 1/8th of a teaspoon in water to get 500mg, that just seems to little to me?
Also, is the best time to use gaba right before bed when trying to increase HGH?
Thank you.
Jimmy, I’ve never been a believer in trying to measure stuff using a teaspoon or tablespoon. The only accurate way to weigh powder is with a little scale like this one: https://amzn.to/34fQWym
And most use GABA before bed because it is an inhibitory neurotransmitter. Using it earlier has a tendency to put you to sleep. GABA boosts HGH any time so might as well do it while you’re sleeping.
Hey, thanks for the reply again, Just in case you wanted to know. I’ve just watched pretty much every gaba review there is out there and have found an interesting trend. Gaba tablets/capsules seem to be hit or miss for most people whereas gaba powder seems to yield consistent and reliable results (in relation to it’s relaxing effects). Have you found this to be true and or do you know a possible reason as to why this seems to occur? Obviously ten or so reviews is not large enough of a sample to make conclusions. Just would like to see what u think.
Jimmy, tablets may be because of what is coating them and retarding digestion. Capsules should work much the same as powder. I’ve never tried powder and have only used capsules which work for me. But you’re right. A handful of reviews does not tell you much.
Hi again.
I have a large Gaba deficiency according dr. Braverman test.
I have read trough “Available Forms” but im missing a suppliment wich can increase Gaba levels on long term.
As i understood until now GABA does not cross BBB, but attach to recepters in ~kidney/heart. So you may feel relief in anxiety and other symptoms, but it wont fix deficiency in brain.
Aswell you listed in “available forms” others like L-Theanine/Taurine wich “boost” Gaba by inhibits glutamate uptake and Taurine/Magnesium wich works as GABAa receptor and increase effect you mentioned.
As i understood Gaba receptors do only work for short term and may aswell produce withrawls. I aswell took L-Theanine and Ashwagandha for a long time 2-3 months and both seem to work only for short term.
– Does any of this suppliments work on long-term or do exist other suppliments wich work long term ?
– If i have problems to much Gaba get converted back into Glutamate is there any way to resolve that long term ?
Thanks.
Paolo, see the “Overview” section of my L-Glutamine review to see how GABA is made. You’re a little off on your conversion: https://nootropicsexpert.com/l-glutamine/
GABA as a nootropic supplement works and I’ve since become convinced that similar to serotonin, it’s synthesized in your gut and makes it to your brain via the vagus nerve. I’ve had good success with GABA and continue to use 750 mg before bed. You will NOT go through withdrawal if you suddenly stop supplementing with GABA. That only happens with benzos and Phenibut.
Overdosing anything can desensitize receptors and synapses. I’ve always kept my dosage of the nootropics you mention here at the recommended dose and have never had a problem. And this is years later. But it likely also helps that I use things like Lion’s Mane for Nerve Growth Factor and BDNF which keeps neurons healthy.
The only way to bring glutamate levels down is to inhibit NMDA and AMPA receptors which block its negative effects in your brain.
How do you do that?
You can inhibit NMDA and AMPA receptors using L-Theanine.
Hi, I was using Valium for the last 3 years (10mg/day) for anxiety and panic attacks and now I’m tapering dose (I’m now at 5mg/day) to get off that meds since obviously I am now addicted and I don’t want to be. Do GABA supplements interact with Valium and is it a good idea to eventually repleace Benzos with GABA? Thanks in advance.
Mihail, join all the others who want to get off of these drugs too and welcome to Nootropics Expert! It’s a great idea to use natural nootropics instead of synthetic meds whenever you can. Just be very careful about mixing the two.
Hi David i was trying Gaba 750mg (warnke amazon) now for a while but i dont feel a lot from it after i take it.
Do i need to use it a longer time to notice something because i have a big deficiency ?
May i should increase dosage to 2x750mg ?
What about human grwoth hornone ? Isnt it bad to supply with gaba if im aging faster ?
Paolo, unless you are GABA deficient you may not “feel” anything when supplementing with GABA. Subtle effects may include more sound sleep and a calmer mood.
GABA does boost Human Growth Hormone which naturally declines with age. Not sure how you associate boosting HGH with faster aging. If anything this is a longevity supplement.
Hi David i am sure im Gaba deficient (else there must exist something very similar to gaba wich is causing the similar problems, almost all symptoms provided by low gaba fit just perfect 80% on a list of 50 items – the only other possible thing would be high glutamate but then theanine shouldnt work opposite).
BTW it seems you were true about human grwoth hormone. Some people on reddit claimed it would increase aging but according a study i found on ncbi it probably works positive on aging.
I aswell tried other suppliments in available forms. Taurine and Magnesium, but do agonists does not lower Gaba on long term ? Maybe thats the wrong way to increase Gaba.
Cant you recommend me something nice for long term 🙁 ?
I aswell tried Ashwagandha wich should work on Gaba a receptor. After stopping taking it, i got the worst symptoms ever had. And Theanine seems to do the opposite effect (increases my tremors and panic attacs on action, or is just useless on me).
Alcohol (gaba a receptor) aswell works strange on me. It makes my brain dazed, but does not relief anxiety/social anxiety, while other peoples just fly with it.
Paolo, GABA agonist will only work for as long as you are using it. The only way to truly increase GABA is with a direct precursor which is a GABA supplement or L-Glutamine. Anything else will only boost available GABA that is already in your system.
Or you can increase the sensitivity of GABA receptors. Ashwagandha is effective but does not work for everybody. I personally cannot use it.
Only other advice I can offer right now is do a search of Nootropics Expert for the keyword “GABA” and see what all turns up. It’ll take some reading but that way you’ll get through the entire list of things that affect GABA one way or another.
I am looking into these substances for a different reason. Several years ago, I suffered damage to my spinal cord, and since then have experienced spasticity to varying degrees, which also causes significant back pain. All prescription meds given for spasticity work by somehow enhancing the effect of GABA, and I was looking to do that naturally. I have come across GABA itself, Valerian root, and Taurine all as potentials. Any thoughts on those individually or in combination? Any potential issues taking them together?
Tom, you shouldn’t have any issues taking them together. But of course, too much GABA like anything is not a good idea. I suggest starting with one at a time using the lowest recommended dosage. If nothing bad happens with the first one you try then add the next, etc.
Thanks David. I started with Taurine and already noticed some relief. Are there any considerations as to spacing the different supplements through the day? Also, are you aware of any others that activate the GABA B receptors specifically?
Tom, Taurine is a GABAa receptor agonist. The only other one I know of is magnesium which also affects GABAa receptors.
I have a paradoxical reaction to GABA at any dose. It caused anxiety. Your thoughts on the physiology behind this reaction.
Kelly, anxiety as a side effect of GABA usually means you’re taking too much GABA. In your case it could be that your GABA levels are already optimal and you don’t need it as a supplement.
Are you taking anything else that may be contraindicated with GABA? Or anything else that could be causing this reaction?
Hey there thanks for your insight. I have the same reaction to L-Glutamine (precurser of course). I am a medical professional and right now healing my family from mold toxicity – so there is A LOT going on. I doubt that I have optimal GABA levels given my other neurotransmitters are low (seratonin and dopamine – lab testing) and I have anxiety and overwhelm symptoms a lot. So this paradoxical reaction has been a mystery to me for a few years now…
Oh and by the way I get anxiety (irritation and jitters) at even small doses.
Kelly, other than unusually high doses of GABA causing this kind of reaction, in your case I’m not sure. But if you’re sure the GABA source was pure then there must be something going on due to mold toxicity.
It could be that this has messed with your Gln/Gly(GABA) cycle which is explained in this review: https://nootropicsexpert.com/l-glutamine/
The only expert I’m aware of in this field is Dave Asprey who’s an expert on dealing with mold toxicity. Maybe he or his community can provide some insight into your situation.
Can you take st johns wort and pharmgaba together?
Brenda, I wouldn’t but then I’m probably over-conservative when it comes to safety and nootropic supplements.
St. John’s wort shouldn’t be used with benzos because it amplifies their effect too much. It may not be a problem with GABA alone.
Testing it is not likely too dangerous. But if you decide to try it make sure you’re using smaller doses of each.
can i take gaba and l thryptopan together for insomia?
Philip, yes and they work well together.
How much is too much gaba? And i am also taking ashwagandha, l’theanine, maca, bacopa and rhodiola. Is gaba safe to take with these?
Christine, you’ll know if you are overdosing on GABA if you feel: edgy, anxious, insomnia, skin flushing or tingling, shortness of breath, stomach upset or nausea.
Hi,
Can i open GABA capsule and take the content sublingually for faster absorption?
Thanks,
Aleksandar
Aleksandar, you can open a GABA capsule but it likely will not help its bioavailability much. One study back in the 1980’s I believe, found a GABA transporter to carry GABA across the blood-brain barrier. But research with mice found that GABA was transported OUT of the brain far more than transported into the brain.
Other research which makes more sense to me is GABA that’s digested in your but stimulates the vagus nerve which in turn sends GABA to your brain. Similar to how serotonin is synthesized primarily in your gut. https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01520/full#h6
Bottom-line is GABA needs to go through your digestive system for brain benefit.
David! Wonderful site and information. You are helping many people. Im trying to quit drinking and smoking cigarettes. I know we like drinking because it increases dopamine serotonin and gaba. I already take Gaba and its making a heck of a difference. Are there any natural solutions that will help with depression and mood that i can take that wont interfere with the drug metabolism of antidepressents and other pharmaceuticals? Im looking for safe and effective options. Thanks.
Steve, you can easily boost dopamine with L-Tyrosine and serotonin with L-Tryptophan. But need to use caution if you are using any kind of antidepressant or anti-anxiety medication.
I used to take GABA Supplement regularly. It helps me to reduce my anxiety but recently I face Insomnia problem. How can I reduce this problem, can you help me?
Michael, if your insomnia problems only began recently, what changed recently in your life? A new med, new supplement, new job, new girlfriend, new …?
I have been taking Gaba 200 mg three times per day for sever anxiety. It has help me so much but, I have become lethargic. I started taking 500 mg of L-Tyrosine and with this combo I feel normal vital again. It’s like a new lease on life.
What do you think of this combination?
Philip, if it works keep using it. Sounds like your brain needs GABA and dopamine.
OK David, I will try it and see how I feel.
Thank You for your help.
Hi David
I would like to try GABA. You recommend trying 500mg before bed.
On the label it says – Take 1 capsule 2 to 3 times daily as needed.
Should I still take it before bed like you recommend?
Mick, I recommend GABA before bed because it may make you sleepy. But you could try it in the morning or early afternoon as see how your body reacts.
Hello. I am self-treating early signs of Parkinson’s, along with depression, brain fog, low energy, etc. I am sensitive to most supplements, so I started very low at 100 mg in a.m. I felt mild nausea and dizziness at that low dosage. Do I push through and try to continue with the idea that the symptoms will subside with time? Or are the symptoms a possible sign that it’s the wrong supplement? Thanks.
Kim, please do not “push through” and hope for the best. Chances are it’s the wrong supplement for you. Please scroll through all the posts I’ve written on things like depression, energy, and aging here for ideas: https://nootropicsexpert.com/category/guides/. And I encourage you to use the search function top right for “Parkinson’s” as well.
Hello David.
Just wondered what your’ thoughts were of lithium prorate?
Dm x
Donna, it’s Lithium Orotate and an amazing supplement: https://nootropicsexpert.com/lithium-orotate/
OK David, I will try it before bed and see how I feel the next day.
Thank you for your help
Hi David
I would like to try PharmaGABA for social anxiety, and I should receive my order soon.
I’ve ordered PharmaGABA-250 60 caps.
The only PharmaGABA that I found comes in 250mg and 100mg caps.
PharmaGABA is dosed at 50-200mg per day.
GABA comes in 500mg and 750mg caps.
Recommended daily dosage of GABA is 500-1000mg per day.
I heard that people who take high doses of GABA can have side effects, and one of them is more anxiety. I’m trying to avoid side effects.
Could you please recommend the starting dose for PharmaGABA?
Thank you for your help
Mick, with PharmaGABA I would not do any more than 200 or 250 mg per day at the beginning. Try that and see how you feel the next day.
Hi David,
Are GABA and dopamine levels co-dependent? In other words, I know that increased serotonin levels in prolonged period eventually causes dopamine depletion. Is it the same with GABA? Can overabudance of GABA cause drop in dopamine levels?
Thanks
Aleksandar, GABA and dopamine seem to codependent in certain brain regions. A recent study confirmed this: https://www.news-medical.net/news/20120322/Direct-link-between-GABA-activation-and-dopamine-suppression.aspx.
But I have not seen any evidence of a direct relationship similar to dopamine vs. serotonin interaction. I’ve not seen any evidence of this strong a relationship between dopamine levels and GABA.
Thanks, David!
Hi David,
Did you ever write an article on how to repair a leaky blood brain barrier like mentioned in the Gaba section above.
Thank you,
Paul
Paul, I have not but as of yesterday that article has moved to the top of my list to write. It came up again on the survey I sent out last week. So stay tuned and thanks for your patience.
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.
In regards to “withdrawal” is it the Receptor that is Damaged? Or a store of a Neurotransmitter that’s depleted?
Is there a way to supplement support for Brian healing? Like Lions Maine?
As for a Pharma GABA – does brand matter? Source?
Robert, withdrawal symptoms are the result of your brain and/or body going out of ‘homeostasis’ of whatever it is you were using. And typically happens after long-term use. Depending on the drug it could involve an imbalance of hormones, neurotransmitters, or some other system in your body.
Your body and brain is always looking for balance. But that balance can be altered with excessive or long-term use of some substance. Withdrawal symptoms subside once your system achieves a new balance.
Healing your brain is helped by providing the basic nutrients it needs including vitamins and minerals, certain antioxidants, hormones, etc. You can also assist this healing with things like Lion’s Mane for brain-derived neurotrophic factor and Nerve Growth Factor. Ashwagandha for axons, dendrites and synapses. And Vinpocetine or Pine Bark Extract for blood flow.
PharmaGABA is a patented form of GABA. Look for supplements that state on the label that they are using PharmaGABA.
Hi!
Can i break the capsule containing GABA, dissolve it in water and drink (due to swallowing problems)? Thanks!
Yes
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 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.
Wow. I can very much relate to your story. It’s the very same reason I was drawn to research nootropics.
Benzo tolarance/withdrawal is a miserable predicament and medical protocols for dealing with it are pretty much nonexistent.
The neurochemistry of it is fairly well-explained in The Ashton Manual, wherein Dr. Heather Ashton of the UK explains that GABA-A receptors downregulate as a response to long-term administration of agonist drugs, leaving patients more apt to be overstimulated and anxious than was the case before treatment and abrupt discontinuation brings a host of punishing effects. For those on short-acting benzos, withdrawal effects of tolerant individuals can occur between daily therapeutic doses. That’s where I am now.
As I’ve had the pleasure of conversing with Mr. Tomen about, my personal neuro-hacking experiments have been primarily focused on supplements that tamp down the actions of glutamate and NMDA receptors.
I feel I’ll have better luck cushioning the jolt of withdrawals that happens when, absent “the brakes” of GABA, our excitatory channels show us their absolute worst in the form of tremors, spasms, anxiety, sensory hyper-acuity and depersonalization.
I would defer to Mr. Tomen on this matter, as I am, by no means, an expert. My own personal belief is that more GABA in the brain won’t matter much if there aren’t enough receptors left to bind with it.
There are Racitams reviewed on this site that research would indicate increases receptor density. I am very timid when it comes to these supplements and their potential stimulant effects in this trip-wired state I’m in. That and, as Dr. Ashton often states, the only reliable way to begin regrowing receptors is to completely detox which, in our case, can take years.
On the GABA side, I have found some early success with Lemon Balm which appears to slow the rate at which GABA is broken down so that it’s action might be prolonged. It has, when timed right, delayed crashes and extended my sleep. B6, being a co-factor of GABA synthesis in the gut, is also something I’m trying to get more of. CBD oil, known to have anti-seizure properties and a mechanism for increasing GABA binding affinity is another a go-to for me.
Magnesium L-Threonate, (shown to be a particularly good mag for crossing the blood-brain barrier.) Ginger Root Extract, (thought to neutralize some of the dietary free glutamate that hides in all sorts of meals) and Vitamin D3 (which allows for more calcium to be stored in bones leaving, possibly, less post-synaptically where it blasts from channel pores like bullets from a gun) are part of my current stack. Also trying Taurine, for it’s promise of new neuron growth and NMDA attenuation. Attempting to up my Zinc (balanced with low-dose copper) levels to battle anxiety as well.
As Mr. Tomen so aptly points out in his video about Nootropics for Anxiety is that the signalling pathways involved are are so intricate that it’s not a one-size-fits-all proposition. I’m far from figuring it out but glad I have the wealth information on NootropicsExpert as a guide.
I’m pulling for you and wish you much success in winning back the cognition benzos took from you.
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/).
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.