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GABA and Magnesium

Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - Bachelor of Science in Nursing

Medical Reviewer:

Kari Asadorian - Bachelor of Science in Nursing
Jamie Hope - Founder of Methyl-Life

Edited By:

Jamie Hope - Founder of Methyl-Life

Updated On:

January 20, 2025

Table of Contents

    The relationship between GABA and magnesium

    Like GABA, magnesium is critical to healthy nervous system function and mood. Magnesium is involved in approximately 800 biochemical reactions in the body, including muscle relaxation and sleep regulation. 3

    Normally, magnesium slows or blocks the transmission of glutamine (the excitatory neurotransmitter) while promoting GABA activity, resulting in a mostly inhibitory effect on glutamine. However, being exposed to chronic stress can deplete magnesium levels, which means there is not enough to inhibit the excitatory messages in the brain, resulting in over-activation of the HPA axis and greater brain activity. This may lead to restlessness. 4

    To explain this more simply, magnesium interacts with GABA receptors, which are like "calm down" switches in the brain. By working with these receptors, magnesium may help to increase GABA responses in the brain, promoting relaxation and reducing excess brain activity. This can help you to feel more calm and focused.5

    Symptoms of magnesium deficiency and stress are very similar, with both causing fatigue, anxiety, and irritability.6

    Can you take GABA and magnesium together?

    GABA and magnesium both work to inhibit excitatory neurotransmitters in the brain and reduce hyperactivity. 

    Research suggests that magnesium can influence how GABA works in the brain, which may help to reduce feelings of anxiety. GABA helps to calm the brain, and magnesium may help to boost the effects of GABA.

    GABA and magnesium for sleep

    Low levels of magnesium are associated with sleep deprivation and restlessness. 7

    This is because magnesium helps block the NMDA receptor, which, when overactive, can make it more difficult to relax and fall asleep. Magnesium also supports GABA receptors, which promote relaxation and restful sleep. This may explain why a magnesium deficiency is often connected to sleep disorders. 8

    Magnesium also improves muscle relaxation by inhibiting the NMDA receptor and suppressing intracellular calcium, which is excitatory. 9

    While studies on GABA are limited, magnesium supplementation has been shown to decrease the concentration of the stress hormone cortisol, resulting in calming of the central nervous system and potentially better sleep. 10

    GABA and magnesium for anxiety

    GABA plays a key role in our brain’s anxiety responses. People with anxiety disorders are often found to have reduced GABA release. 11

    Magnesium inhibits excitatory receptors and improves GABA activity in the brain, reducing anxiety and boosting feelings of calm and relaxation. 12 Specifically, magnesium blocks the calcium channel in the N-methyl-D-aspartate (NMDA) receptor, which is a glutamate receptor, the primary excitatory neurotransmitter in the brain. Low magnesium levels increase NMDA receptor activity, causing greater neuronal excitability. For these reasons, magnesium deficiency is associated with many neurological disorders, such as migraine, chronic pain, epilepsy, Alzheimer’s, Parkinson’s, and stroke, as well as anxiety and depression. 13

    GABA and Magnesium

    Key Takeaways

    Gamma-aminobutyric acid (GABA) is the brain’s major inhibitory neurotransmitter. “Inhibitory” means that it helps to slow down excessive brain activity by turning off certain excitatory receptors. A healthy balance of GABA is vital for maintaining a sense of well-being and emotional resilience. When you have plenty of GABA circulating, you feel more relaxed and less anxious. However, when GABA levels dwindle, the brain experiences more excitatory activity. Anxiety disorders, insomnia, stress, and feelings of overwhelm may be linked to low levels of GABA. 1

    • Icon GABA is the brain’s main inhibitory neurotransmitter that helps to switch off excitatory activity in the brain, helping you to feel more relaxed.
    • Icon Magnesium is an essential mineral that stimulates the release of GABA in the brain while blocking excitatory receptors.
    • Icon Using GABA and magnesium together may help you to feel more calm and fall asleep more easily at night.

    Frequently Asked Questions about GABA and magnesium

    Does magnesium increase GABA?

    As a GABA receptor agonist, magnesium stimulates GABA by binding to the GABA receptor and mimicking its actions. Magnesium also plays an important role in promoting GABA activity by blocking the NMDA receptor, an excitatory receptor that can cause anxiety and restlessness when overactive.

    Can GABA and magnesium be taken together?

    Yes, GABA and magnesium can be taken together to support relaxation and feelings of calm. However, GABA supplements should not be confused with Gabapentin, a drug that is structurally related to GABA and used to prevent seizures in adults. In contrast to GABA, gabapentin readily penetrates the blood–brain barrier and rapidly increases GABA concentrations. 14 There is a risk that magnesium may decrease how much gabapentin the body absorbs, which can then decrease the effects of gabapentin.

    Is magnesium a GABA agonist?

    Yes, magnesium increases the activity of GABA receptors, making them more responsive. This enhances the calming effects of GABA in the brain without necessarily increasing the amount of GABA itself.

    What supplements increase GABA the most?

    As well as magnesium, a number of other supplements have been shown to increase GABA activity in the brain:
    ➤ Key constituents in ashwagandha act as potent agonists of GABA receptors, which may explain its adaptogenic properties. 15
    ➤ Valerian may increase GABA concentrations and decrease central nervous system activity by inhibiting the enzymes that break down GABA. Valerian may also bind directly to GABA-A receptors, stimulating its release and reuptake.
    ➤ Taurine is a weak GABA agonist but has been shown to calm certain brain cells by activating specific receptors, similar to how GABA works. This suggests taurine might naturally help to regulate excitability in the thalamus, a key brain area. 16
    ➤ Safrana, an organic compound isolated from saffron, acts as an agonist on GABA receptors, increasing GABA activity.17

    What cannot be mixed with magnesium?

    Certain medications may be problematic when taken with magnesium. Magnesium can decrease the absorption and effectiveness of the following:
    ➤ Some antibiotics such as tetracycline, ciprofloxacin.
    ➤ Some statin drugs such as atorvastatin (Lipitor).
    ➤ Anti-seizure drugs such as gabapentin (Neurontin)
    ➤ Thyroid medication levothyroxine (Synthroid)

    Is magnesium with GABA good for sleep?

    Research suggests that magnesium and GABA may work together to help with relaxation and healthier sleep patterns. By binding to and activating GABA receptors, magnesium may increase GABA activity in the brain. GABA helps to counter excitatory neurotransmitters in the brain, reducing stimulation and helping you to feel more relaxed at bedtime and allowing you to fall asleep more easily.

    References

    1. Piril Hepsomali, John A Groeger, Jun Nishihira, Andrew Scholey; "Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review"; Frontiers In Neuroscience; 2020 Sep

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/

    2. Ana Carolina Remondi Souza, Andrea Rodrigues Vasconcelos, Denise Deo Dias, Geovana Komoni, José João Name; "The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review"; Nutrients; 2023 Dec

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10745813/

    3. Abdullah M Al Alawi, Sandawana William Majoni, Henrik Falhammar; "Magnesium and Human Health: Perspectives and Research Directions", International Journey of Endocrinology, 2018 Apr

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/

    4. Anna E Kirkland, Gabrielle L Sarlo, Kathleen F Holton; "The Role of Magnesium in Neurological Disorders"; Nutrients; 2018 Jun

      https://pubmed.ncbi.nlm.nih.gov/29882776

    5. Victoria Papadopol, Mihai Nechifor; "Magnesium in neuroses and neuroticism"; Magnesium in the Central Nervous System [Internet]; 2011

      https://www.ncbi.nlm.nih.gov/books/NBK507254

    6. James J DiNicolantonio, James H O'Keefe, William Wilson; "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis"; Open Heart; 2018 Jan

      https://pubmed.ncbi.nlm.nih.gov/29387426/

    7. Forrest H. Nielsen, "Chapter 31 - Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes"; Modulation of Sleep by Obesity, Diabetes, Age, and Diet Pg. 291-296; 2015

      https://www.sciencedirect.com/science/article/abs/pii/B9780124201682000314

    8. Forrest H. Nielsen, "Chapter 31 - Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes"; Modulation of Sleep by Obesity, Diabetes, Age, and Diet Pg. 291-296; 2015

      https://www.sciencedirect.com/science/article/abs/pii/B9780124201682000314

    9. Y Li-Smerin, J W Johnson; "Effects of intracellular Mg2+ on channel gating and steady-state responses of the NMDA receptor in cultured rat neurons"; The Journal Of Physiology; 1996 Feb

      https://pubmed.ncbi.nlm.nih.gov/9011606/

    10. Elmar Wienecke, Claudia Nolden; "Long-term HRV analysis shows stress reduction by magnesium intake"; MMW Fortschritte der Medizin; 2016 Dec

      https://pubmed.ncbi.nlm.nih.gov/27933574/

    11. Anthony S. de Leon, Prasanna Tadi; "Biochemistry, Gamma Aminobutyric Acid"; StatPearls [Internet]; 2023 May

      https://www.ncbi.nlm.nih.gov/books/NBK551683/

    12. Ewa Poleszak, "Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice"; Pharmacological reports: PR; 2008 Jul-Aug

      https://pubmed.ncbi.nlm.nih.gov/18799816/

    13. Anna E Kirkland, Gabrielle L Sarlo, Kathleen F Holton; "The Role of Magnesium in Neurological Disorders"; Nutrients; 2018 Jun

      https://pubmed.ncbi.nlm.nih.gov/29882776/

    14. Svein I. Johannessen; "Drug Monitoring and Clinical Chemistry"; Handbook of Analytical Separations; 2004

      https://www.sciencedirect.com/topics/chemistry/gabapentin

    15. P A Marathe, S D Satam, S B Raut, Y C Shetty, S G Pooja, A A Raut, P P Kale, N N Rege; "Effect of Withania somnifera (L.) Dunal aqueous root extract on reinstatement using conditioned place preference and brain GABA and dopamine levels in alcohol dependent animals"; Journal Of Ethnopharmacology; 2021 Jun

      https://pubmed.ncbi.nlm.nih.gov/32920131/

    16. Fan Jia, Minerva Yue, Dev Chandra, Angelo Keramidas, Peter A Goldstein, Gregg E Homanics, Neil L Harrison; "Taurine is a potent activator of extrasynaptic GABA(A) receptors in the thalamus"; The Journal Of Neuroscience: The Official Journal Of The Society For Neuroscience; 2008 Jan

      https://pubmed.ncbi.nlm.nih.gov/18171928/

    17. Seyyed Kiarash Sadat Rafiei, Setare Abolghasemi, Mahsa Frashidi, Shiva Ebrahimi, Fatemeh Gharei, Zahra Razmkhah, Najmeh Tavousi, Behnaz Mahmoudvand, Melika Faani, Narges Karimi, Amir Abdi, Mahsa Soleimanzadeh, Mahya Ahmadpour Youshanlui, Sayedeh-Fatemeh Sadatmadani, Reyhaneh Alikhani, Yasamin Pishkari, Niloofar Deravi; "Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials"; Nutrition And Metabolic Insights; 2023 Jul

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10357048/

    Katie Stone - Naturopath

    About the Author

    Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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