Table of Contents
Key Takeaways
- GABA (Gamma-Aminobutyric Acid) is a crucial neurotransmitter that contributes to stress relief, relaxation, and improved sleep quality.
- It deviates from other neurotransmitters due to its inhibitory nature, serving to slow down neuron firing and calm the nervous system.
- 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.
- 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 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]
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.
- 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. 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 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.
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
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
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.
Join The Discussion - 257 comments
Rifat
May 29, 2021
Hi David,
I have begun using L-Glutamine for 5 days and noticed no difference. Would coupling PharmaGaba make it even more useful or should I just begin using PharmaGaba alone?
In essence, if someone uses PharmaGaba along with Arginine, why would they bother with L-Glutamine? Is L-Glutamine still beneficial in other ways if PharmaGaba is being taken?
Lastly, is PharmaGaba safe for long-term usage or should it be cycled like L-DOPA?
Thank you,
Rifat
David Tomen
June 1, 2021
Rifat, Glutamine does much more than just act as a precursor to the synthesis of glutamate and then GABA. See my full review here: https://nootropicsexpert.com/l-glutamine/
You may experience benefit by using PharmaGABA with Arginine and L-Glutamine. I suggest you try it and see.
You should not need to cycle PharmaGABA or L-DOPA if you are using not only the recommended dosages but the dose that is right for your system. If you overdose then you may need to cycle.
Adjai
April 7, 2021
Hello David
Does Gaba lower prolactin levens?
Thanks
David Tomen
April 7, 2021
Adjia, studies show the GABA acts as a modulator on prolactin. High levels of GABA supplementation stimulates increases in prolactin. But lower amounts of GABA has no effect or suppresses prolactin.
Please don’t ask me “how much GABA does it take to increase prolactin” because I haven’t got that answer for you. It depends on your individual system and how it uses GABA.
Irene
March 29, 2021
Dear David,
I am about to have surgery, a week from now.
Should I stop using GABA?
Thank you very much for your kind suppport
David Tomen
March 29, 2021
Irene, great question. But I’m not a doctor and you should be asking this type of question with your surgeon rather than me.
Most doctors recommend stopping ALL supplements anywhere from 2 days to a couple of weeks before surgery. For various reasons including risk of bleeding and contraindications with meds you’ll get during and after surgery.
The thing is GABA does not come up on any list about pre-surgery recommendations. If I was the one having surgery I’d stop at least a couple of days before the big event.
Irene
March 29, 2021
Thank you very much for your generous support
You are always so kind and giving
I really appreciate it
Take care
RDK765
March 24, 2021
Accidentally took a supplement I got a sample of that is a GABA bomb (so to speak). .GABA has always increased my chronic pain, I figured that out in my younger years and it’s still true in menopause
Figured out that the supplement mostly increased GABA sharply after a night of popping awake with a large increase in my chronic pain that I can’t explain any other way.
Came here wondering if any research warns about this effect. Going to comb what I can of the literature.today, but wanted to leave this anecdote here.
Thank you for all of your information and work!
David Tomen
March 24, 2021
Look no further. Here you go: https://pubmed.ncbi.nlm.nih.gov/17175808/
salem
February 25, 2021
hi david
iam taking tyrosine 500mg morning and another 500mg at noon
and glutamine 5gram before workout
and 500mg tryptophan before sleep
,, can i add arginine ?
if so how much mg ? when best to take it ?
thanks
David Tomen
February 25, 2021
Salem, good question and I’d use Arginine when I need more blood flow. That would be during the day and/or before sex.
salem
February 26, 2021
can i use arginine daily ?
and can i take it along with glutamine before workout ?
David Tomen
February 26, 2021
Yes and yes.
Paolo
February 22, 2021
I recently read about Beta alanine, a few people report it should be great nootropic to increase Gaba.
But while reading through Wikipedia i am not sure if it may could do the opposite. According Wikipedia Beta alanine works as Gat inhibitor and VIAAT inhibitor.
Is that true ? Would that mean it increase gaba on long term use ? Would it increase gaba aswell in short term use ?
David Tomen
February 23, 2021
Paolo, beta alanine is a rate limiting precursor to the synthesis of carnosine. Not GABA.
For GABA you can supplement with PharmaGABA or its precursor L-Glutamine which converts to L-Glutamate and then to GABA.
Paolo
February 23, 2021
But according Wikipedia it is a Gaba reuptake inhibitor.
https://en.wikipedia.org/wiki/GABA_reuptake_inhibitor
Check at the bottom, “Gaba metabolism and transporter modulators” click on show.
Then in both transporter Gat and Viaat Beta Alanine is listet as inhibitor.
Aswell there are several other studys talking about Gaba transporter in relation to Beta Alanine, i just didnt understood them correctly.
https://pubmed.ncbi.nlm.nih.gov/15365220/
https://pubmed.ncbi.nlm.nih.gov/24891283/
https://www.sciencedirect.com/topics/nursing-and-health-professions/vesicular-inhibitory-amino-acid-transporter
…
I cant get Pharma Gaba and L-Glutamine sometimes push glutamate and sometimes gaba, i dont know.
David Tomen
February 23, 2021
Paolo, now I get what you’re trying to say. Something that works as an inhibitor whether it’s on transporters or receptors does not increase the amount of the molecule in your brain. It only forces more of the existing molecule (i.e. GABA) into the extracellular space.
The only way to physically increase the amount of GABA in your brain is to supplement with GABA itself.
Paolo
February 24, 2021
Oh.
So i may misunderstood what people are saying about ssris. They all talking about increaseing Serotonin, but they only increase it in the extracellular space ?
Or this may be different story with gaba reuptake inhibitors ?
But lemon balm as Gaba Transminase inhibitor “increase” Gaba? Or does Lemon Balm aswell increase only extracellular Gaba ? And would you advice to use eather a gaba source like picamilon, Glutamine… or Lemon Balm to increase Gaba or Lemon Balm (if it does increase)?
David Tomen
February 24, 2021
Paolo, reuptake inhibitors force the neurotransmitter back in to the extracellular space instead of allowing it to attach to a receptor or transporter or to be excreted.
The only nootropic supplements that can physically ‘increase’ the level of something like GABA or serotonin is a precursor. Like GABA or L-Tryptophan.
Natural herbs like Lemon Balm are not precursors so can not make new GABA. To increase the amount of GABA in your brain you need use GABA, Picamilon or Glutamine.
Jozef
February 16, 2021
Hi David, when L-arginine (in combination with GABA) increases brain GABA, is it the same with L-citrulline (as a precursor of arginine)? Thank you.
David Tomen
February 16, 2021
Jozef, great question and I don’t know. There are no studies that I know of showing you can use L-Citrulline instead.
Jozef
February 17, 2021
And what do you think – how much arginine is good to give to 500mg of Gaba? Thank you for your great work.
David Tomen
February 17, 2021
Jozef, try 1,000 mg L-Arginine and see if that works. I cannot tell you what will work for you. It’s something you’ll need to figure out on your own for your unique brain chemistry.
wong
January 20, 2021
Hi david
You recommend me to take Gaba on the other thread. So the dosage for GABA 500 – 1,000 mg per day and PharmaGaba is 50mg to 200mg? Is sublingual Gaba a better choice than capsules ? Any good Gaba link that I can click on?
David Tomen
January 21, 2021
Wong, Designs for Health PharmaGABA is a good choice here: https://amzn.to/3643nPj. PharmaGABA is naturally produced and seem to be more bioavailable which accounts for the lower dose.
Some nootropics are better when used sublingually. But GABA needs to go through your digestive system so don’t think using it sublingually would work better. Likely not.