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 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” brain. 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” brain in my article called > 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 “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.
Scientists have shown that GABA does not readily cross into the brain. 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 the way GABA functions 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.
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. 
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 - 245 comments
Scott
March 1, 2022
Hey David, I heard that there can be some risks from modulating the GABA receptors. Would this happen from supplementing 500mg of GABA daily?
David Tomen
March 2, 2022
Scott, GABA supplements do not ‘modulate’ GABA receptors. GABA is a major inhibitory neurotransmitter that attaches to GABA receptors the same as GABA that is naturally synthesized in your gut.
I nave been supplementing with 500 mg of PharmaGABA for years for sleep and it works great. You cannot grow tolerant to it and you do not need to cycle it. It simply works especially if you are GABA deficient.
Jman
March 3, 2022
Do you space out 500 mg PharmaGABA over the day or do you take it several times per day?
Can you take it early in the day or does it make you drowsy?
David Tomen
March 4, 2022
Jman, I only use if for sleep. I’ve never tried it during the day so do not know if it would make you sleepy. I imagine it depends on the dose. A smaller dose may be OK to use during the day. It’s worth trying on your day off and you know you don’t need to do anything.
Ed
April 27, 2022
Hi David,
If you don’t mind, I have a quick couple of questions that relate to your comment:
Can Pharma Gaba or Inositol cause withdrawal symptoms akin to benzodiazepines (i.e. a burst of neural activity/seizures after a cold-turkey discontinuation)?
My second question starts with a text-bite – The following is taken from an article on Harvard Medical’s website, which discusses the extended use of benzos: “Taking the drug for three to six months raised the risk of developing Alzheimer’s by 32%, and taking it for more than six months boosted the risk by 84%”
In relation to that point, is there any similar risk of dementia or Alzheimer’s when taking either Pharma Gaba or Inositol for extended periods of time?
Thank you!
David Tomen
April 28, 2022
Ed, GABA and inositol are naturally produced in your body and brain. And do not cause withdrawal symptoms when you discontinue using them as supplements. When supplementing with them you are supporting your body’s natural ability to make these compounds.
You could use them daily for life and unless you had kidney or livers problems they will cause no harm. Certainly not dementia or Alzheimer’s.
Ed
April 29, 2022
Thank you David,
It’s just that I read this on pubmed:
“The sudden interruption of the increase of the concentration of the gamma-aminobutyric acid (GABA), determines an increase in neuronal activity. GABA withdrawal (GW) is a heuristic analogy, with withdrawal symptoms developed by other GABA receptor-agonists such as alcohol, benzodiazepines, and neurosteroids.”
Aren’t we increasing the concentration of GABA by using Pharma GABA/Inositol/Lemon Balm/etc.? If so, I don’t understand why the above statement wouldn’t apply if one were to suddenly stop using Pharma GABA (or a stack of GABA enhancing supplements) – Wouldn’t that be a sudden interruption of the increase of a concentration of GABA, which would then cause an increase in neuronal activity (i.e. an anxiety/ seizure scenario)?
Thank you for helping me to understand!
David Tomen
April 30, 2022
Ed, because pharmaceuticals are very different than natural supplements. “withdrawal symptoms developed by other GABA receptor-agonists such as alcohol, benzodiazepines, and neurosteroids.”
There is zero science that shows you can become dependent on any of the supplements you mentioned.
I don’t know what else to tell you. Read the verified user reviews on Amazon for the bestselling supplement you are concerned about. And see what others say.
Andros
March 22, 2022
This is a question I have been trying to find the answer to for more than a year. I nuked my brain with Zopiclone (a prescription sleeping pill). So I had no idea this thing was a “benzo in disguise”, as it activates the gaba receptor exactly the same as benzos do. I did not know any of this until approx 2 weeks into using, when I started getting terrible side effects, and it was not working as well (a tab would only get me 3hrs of sleep). I had to get off the drug, and it was 2 months of absolute hell on earth. I did start gaining my sleep naturally, but I am 1.4 years out of it now and my sleep only came back 90% as good.
What I have read is that GABA does not cross the blood brain barrier, but it can affect the GABA receptors in the gut.
I have also read that most herbs that stimulate the receptor do not create dependence or addiction. So I use a few as least as I can.
I am interested in substances that will upregulate the receptor, and there seems to be nothing in that category.
David Tomen
March 23, 2022
Andros, benzos desensitize GABA receptors so the last thing you should be using is anything that increases GABA because it does not have any thing to attach to to do it’s job.
GABA does cross the blood-brain barrier contrary to what you may have read. And PharmaGABA even more effectively.
You need to give your brain time to repair those receptors. The only way to do that is to boost Nerve Growth Factor and BDNF both of which are used for brain repair. This article provides some suggestions on how to do that: https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/
Tim
February 17, 2022
Hi I have been using Gaba for about 2 1/2 years and it works great I recently went down on the dose from 500 to 200 mg and noticed a big spike in anxiety thats what I take it for. I’ve been reading about rebound anxiety from Gaba. The anxiety I had was kinda scary I’m wondering what I should do slowly taper off onto something else or stay on ? Because when I went back up I felt good again.
David Tomen
February 18, 2022
Tim, GABA is a naturally occurring inhibitory neurotransmitter in your body and brain. And if you experienced benefits from it at 500 mg then you are very likely deficient in GABA. That’s why it worked for you.
If you stop using GABA then your system will be deprived of GABA and you’ll feel the consequences of that. There is no reason you cannot take GABA at a dose that works for you daily for the rest of your life.
MattD
January 16, 2022
Hi David,
I have a problem with the methylation pathway and my body does not convert glutamate to GABA as it should. I can’t take any glutamine or GABA supplements (it just converts back to glutamate very quickly). Also folate is not being used properly which then coverts also to glutamate too. I made the mistake of taking a high dose of folate yesterday and was awake most of the night.. My question is what is the best way to reduce glutamate in the brain? It’s impacting my sleep pretty bad
I take Lithium Orotate 20mg a day
David Tomen
January 16, 2022
Matt, Lithium Orotate could help a little because it protects against glutamate toxicity. But rather than using all 20 mg at once I suggest splitting it into 4 doses for use throughout your day.
But Lithium alone or avoiding glutamate is not going to solve your problem. Because the Gln/Gly(GABA) cycle is critical especially in how your brain works. Please read the “overview” section of my L-Glutamine review here: https://nootropicsexpert.com/l-glutamine/
Problems with the methylation pathway is well above my area of expertise. But there are guys who deal with this all the time. Here is a clinical study addressing exactly what you are dealing with and with a solution if you have the patience to read through it: https://journals.physiology.org/doi/full/10.1152/physrev.00062.2017
MattD
January 16, 2022
Alright, thanks David I’ll give it a read.
MattD
January 17, 2022
The thing is David I took a high dose of methylfolate (around 2-3mg) and I’ve had insommnia the last 2 nights. I had been taking a multi that had 400mcg.. I read in your B3 article to take Niacin to relieve the side effects which will be my next move. I was also taking 1600mg of SAMe for the last 7 months or so which was working great.. So my thought is that the high dose of L-MTHF put me into over methylation. My question is would it be wise to keep taking the SAMe or would that only add to the problem??? Also, how long do the side effects last, do you know? I’ve obviosly stopped the high dose.
David Tomen
January 17, 2022
Matt, that is a high dose for SAM-e. Some research and many user reports say once you get the benefit you are looking for with SAM-e you should reduce your dose. Some go as low as 100 mg as their maintenance dose. See my SAM-e review for more on this: https://nootropicsexpert.com/sam-e/
MattD
January 17, 2022
Thanks David, I had been feeling ok with 1600mg so I just continued with it. I’m going to lower the dose for sure.. But WOW people NEED TO BE CAREFUL with methylfolate. Just 1 2-3mg dose has me in a very bad state. I did not pay attention to your dosage notes for some reason with that one which is what I usually do and I’m paying the price. I originally thought the problem was glutamate over excitation but not so. It was too much folate to the brain and overmethylation so I think. Not fun, but thank you David for the work you put in here, I need to follow the dosage notes more clearly. More is not always better. I was already getting plenty of folate with 400mcg from my multi…
MattD
January 17, 2022
Also, does it have to be niacin or can I use niacinamide or any other version to quell the side effects?
David Tomen
January 17, 2022
It should be regular, plain old niacin as far as I know from my research. My most recent experience with niacin was working with a group on treating COVID-19. The only form that worked was regular niacin.
MattD
January 17, 2022
Ah ok, I went ahead and got the niacinamide. I’ll see how it works out and pick up the regular. Thanks David
John
January 17, 2022
Hi David, who would be the expert on specific aspects of something like this (problems with the methylation pathway)? Is this basically the domain of neuroscientists? Thanks for your very helpful website.
David Tomen
January 18, 2022
John, that’s the thing. Mainstream medicine does not do well with this type of issue. Best to look locally for a functional medicine doctor, alternative medicine doctor or naturopathic doctor.
Use each of those a keyword phrases and do a search for something like this: “alternative medicine doctor near me”.
MattD
January 18, 2022
John, Dr. Ben Lynch specializes in methylation. He has his own website and youtube channel. David is right mainstream medicine does not do well with this type of issue.. AT ALL
cryptofan
January 16, 2022
Hello David, I took Zopiclone too long and too often. I will try to taper it. Which nootropics can help prevent or ease withdrawal symptoms?
David Tomen
January 16, 2022
There isn’t anything you can take in the way of supplements for this. It’s like coming off of benzos and it is not pleasant. Because the drug has messed with the sensitivity of GABAa receptors, ion channels, gene expression, etc.
Mohaa
December 21, 2021
Hallow David , can I take gaba supplement with magnesium l threonate thanks….
David Tomen
December 23, 2021
Yes you can.
Phil
December 11, 2021
What is the recommended for GABA? Says 250-500 on the anxiety article and the list article. Thanks!
David Tomen
December 11, 2021
Phil, if you are referring to the best dosage for GABA then it is 250 – 500 mg per day if you are using PharmaGABA. But with synthetic GABA (plain, ordinary GABA), it is not very bioavailable and it will take up to 1,000 mg per day of synthetic GABA.
Phil
December 14, 2021
Thanks – split dose or not? When to take? Water or fat soluble? Thanks!
David Tomen
December 14, 2021
Phil, most use GABA before bed and take it with water because it is water-soluble. So, if your dose of PharmaGABA for instance was 250 mg you would take that as one dose about 60 minutes before bed.
Peter
December 6, 2021
Which supplements increase the normal transmission of the GABA?
I’m asking because I started using Zopiclone drug. Zopiclone and benzodiazepines bind to the same sites on GABAA-containing receptors, causing an enhancement of the actions of GABA to produce the therapeutic and adverse effects of zopiclone. Because the drug is very addictive I would like to start take the supplements instead of drugs.
David Tomen
December 7, 2021
Peter, the only supplement that I know of that attaches to the GABAa receptor is magnesium. And you need a chelated form of magnesium to cross the blood-brain barrier.
The only way to physically increase GABA levels in your system including your gut and brain are GABA and L-Glutamine. PharmaGABA is naturally made and you can use smaller doses than with synthetic GABA.
aminos
November 9, 2021
Which is better, GABA alone or GABA combined with Vitamin B6?
David Tomen
November 9, 2021
Supplementing with GABA will increase your GABA levels.
An enzyme called glutamate decarboxylase converts glutamate to GABA with the help of Vitamin B6 (P-5-P). This is where you get GABA from if you are not supplementing with GABA.
So, one is not better than the other. But if you need more GABA then you need to supplement with GABA.