Phenibut is an analogue of GABA

GABA

David Tomen
Author:
David Tomen
Robert Iafelice, MS, RDN, LDN
Fact Checked:
Robert Iafelice, MS, RDN, LDN
12 minute read
GABA has a calming effect on brain and body, helps relieve stress and anxiety, and boosts Human Growth Hormone

Key Takeaways

  1. GABA (Gamma-Aminobutyric Acid) is a crucial neurotransmitter that contributes to stress relief, relaxation, and improved sleep quality.
  2. It deviates from other neurotransmitters due to its inhibitory nature, serving to slow down neuron firing and calm the nervous system.
  3. While not as potent as some other nootropics, GABA’s effects are pronounced and significant, offering potential benefits like reduced anxiety, stress, and promoting better sleep.
  4. GABA is generally safe for consumption within the suggested dosage range of 500 – 1000 mg per day.

 

GABA (gamma-aminobutyric acid) is an amino acid and neurotransmitter. GABA is the primary inhibitory neurotransmitter of your central nervous system. 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 supplements boost blood levels of Human Growth Hormone. Promoting greater recovery support and lean muscle.
  • 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

Gamma-aminobutyric acid (GABA) 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
GABA

GABA isa naturally occurring amino acid 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,  lowering blood pressure, and stress.

Benzodiazepine drugs like Valium and Xanax work by increasing GABA receptor sensitivity.[iii]

Meditation and yoga affects GABA receptors in your brain to help reduce stress

How do GABA Receptors Work in the Brain?

There are two natural GABA signaling receptors on nerve cells — GABA-A receptor and GABA-B receptor. While each works differently, when GABA binds to one of these receptors, the result is a decrease in that nerve cell’s responsiveness. This means that GABA modulates the signals that nerve cells are able to send.

GABA helps brain health and function in several ways. But two in particular stand out.

  1. GABA as one of two major inhibitory neurotransmitters 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.GABA supplements help reduce the stress caused by walking across a suspension bridge 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]

  1. 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.

GABA also helps decrease Beta brain waves and increase Alpha brain waves for an alert but calm state.

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 benefits

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. The amino acid L-glutamine is the precursor to GABA production in your body and brain.

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 if you are dealing with insomnia symptoms you should 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 will it work if you take it as a supplement? Animal research conducted in the past showed that GABA supplementation had no effect. Speculation was that the GABA molecule is too large to cross the blood-brain barrier.[viii]

But it turns out that more recent research and with humans shows that when GABA is taken as a supplement it is effective.

Neurohackers who supplemented with GABA reported feeling much calmer overall. Intrusive thoughts became less frequent and were much easier to manage.

Instead of feeling overwhelmed, they were able to focus on the present moment without being constantly distracted by negative thoughts.

Many others say that if they take GABA before bedtime, they’re out like a light and without an hour of brain gymnastics

Within 30 minutes of taking a GABA supplement you should feel relaxed but not drowsy. You should feel like your normal self but without the anxious panic feeling.

Many say that this supplement does wonders in restoring healthy sleep patterns and that they can now sleep through the night

Some report that using GABA helped reduce tension headaches.

The tightness in their chest is gone, their overall mood is softened, and they no longer cry at work from frustration or rage.

GABA should start providing its benefits within 15-30 minutes. Racing thought subside, their mind relaxes and stops bouncing from one thought to another. Which means they can now focus on the task at hand.

Several people reported that PharmaGABA® helped them quit prescription medications for insomnia.

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 “Type of GABA to Buy” section of this article.

GABA Clinical 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 taking GABA as a supplement will not cross into the brain

GABA Increases Human Growth Hormone

GABA helps create Human Growth Hormone.Bodybuilders and athletes use supplementary GABA to help repair and support muscle function. 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]

GABA Recommended Dosage

The recommended daily GABA supplement dosage 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.

GABA 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.

Type of GABA Supplements to Buy

You can take GABA food supplements in the form of a tablet, capsule and powder.

Some studies report that GABA does not readily cross the blood-brain barrier. But others do show GABA can cross this barrier. And 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 the way GABA functions in the brain is to use any of several commonly used herbs, vitamins and minerals.

Passionflower, 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 can be a safer way to boost GABA than with a pharmaceutical like Valium or Xanax. But please see my warnings on Phenibut before you decide to try it. And note that Phenibut is no longer easily available in many countries including the USA.

Frequently Asked Questions

How good is GABA for anxiety?

GABA supplements may help reduce anxiety especially if you are GABA deficient. Many have found that when you normalize GABA levels you’ll experience a reduction in anxiety and stress, nervousness, and restlessness.

Who should not take GABA?

Do NOT use GABA if your are currently using any drug that affects GABA or GABA receptors. Benzos and barbiturates are contraindicated with GABA supplements because if you increase GABA too much you could put yourself into a coma.

Is GABA safe to take daily?

Yes, GABA is safe to use daily as long as you are not using medications that are contraindicated with GABA.

Is it safe to take GABA every night?

GABA is safe to use every night for most people. I personally use a PharmaGABA™ supplement every night before bed because it helps me sleep. But GABA supplements are NOT safe to use if you are using anti-anxiety medications that affect GABA and its receptors.

Nootropics Expert Recommendation

GABA 500 – 1,000 mg per day. Nootropics Expert has Tested and Approved GABA supplementation.

I 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, mood disorders, or chronic 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.

I 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 “Type of GABA to buy” section of this article for details.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

[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)

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Join The Discussion - 257 comments

Daniel
September 14, 2024

And how does pharma gaba differ molecularly from regular pure gaba (for example from ND or a pharma version with state verification, for example “Aminalon” in Eastern Europe?

    David Tomen
    September 16, 2024

    Daniel, I am not familiar with Aminalon but I do know that PharmaGABA is molecularly the same as the GABA you naturally produce in your microbiome. No conversion necessary.

Christian
August 6, 2024

What would be the ratio of GABA to L-arginine to maximize absorption? Is there an increased benefit from PharmaGABA with L-arginine? Thanks!

    David Tomen
    August 6, 2024

    Christian, animal studies use 600 mg GABA with 2,000 mg L-Arginine. But you do not need to use Arginine with PharmaGABA because it readily crosses the blood-brain barrier. Which is why you can use a much lower dose of PharmaGABA.

alex
August 6, 2024

can i take gaba in the morning for my anxiety?

    David Tomen
    August 6, 2024

    Alex, you may find using Lemon Balm extract could work better than synthetic GABA for anxiety. It is a GABA transaminase inhibitor which means you system uses the existing GABA in your system more efficiently. And using the recommended dosage of Lemon Balm extract during the day should not make you sleepy.

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