GABA for anxiety and stress relief

GABA for anxiety and stress relief

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 26, 2025

Table of Contents

    Does GABA help with anxiety and why?

    Gamma-aminobutyric acid (GABA) helps to relieve anxiety by calming brain activity. It is the brain’s major inhibitory neurotransmitter, which means it balances out glutamate, the excitatory neurotransmitter. By inhibiting the release of glutamate, GABA dampens down excess brain stimulation, helping you to feel more calm and less anxious. 

    Low levels of GABA or impaired GABA functioning are associated with acute and chronic stress, anxiety disorders, and sleep disturbances such as insomnia.1

    Drugs used to treat anxiety and insomnia, such as benzodiazepines, work by boosting the effect of GABA in the brain, which helps calm the brain down. This can help to reduce feelings of anxiety and stress, as well as making it easier to fall asleep.2

    Does GABA help with stress and why?

    GABA neurons and neurotransmitters help control brain circuits involved in stress, anxiety, sleep, and our body’s internal clock. In simple terms, GABA helps to manage stress and anxiety by reducing the activity of the amygdala, the part of the brain involved in processing emotions like fear and anxiety. When GABA binds to receptors in the amygdala, it suppresses the overactivity in this region, helping to reduce feelings of stress and anxiety. This can help to keep emotional responses more balanced and controlled.3

    Dosage of GABA for anxiety

    GABA is sold as a dietary supplement for managing anxiety and its effects have been studied for safety. Research shows that dosages of up to 18g/per day are safe for short-term use (4 days). For longer periods, taking 120 mg per day for 12 weeks had no serious effects, although some people experienced a small, temporary drop in blood pressure.4 Animal studies also showed no toxic effects from high doses.

    The use of GABA during pregnancy or breastfeeding has not yet been studied, so it is not advised.

    There is a risk that taking GABA with blood pressure medications may increase the risk of low blood pressure, so please consult your health professional if taking other medications. 

    Is it possible that GABA can increase anxiety?

    It’s unlikely that taking GABA supplements would increase anxiety. GABA is the primary inhibitory neurotransmitter, which means it counterbalances the action of the excitatory neurotransmitter glutamate. Low levels of GABA can increase anxiety, while sufficient levels can help to maintain a feeling of calm and promote relaxation. 

    GABA and cortisol

    Research suggests that GABA can reduce stress hormones like cortisol during stressful situations.

    A study in fish found that GABA helps lower cortisol (the stress hormone) during stressful conditions. When GABA was added to the diet, GABA reduced cortisol and glucose levels, even under high water temperature stress. Although the conditions actually reduced levels of GABA in the fish, dietary GABA still helped to regulate their stress response and lower cortisol and glucose. Similar findings have been observed in other animal studies.5

    GABA for anxiety and stress relief

    Key Takeaways

    • Icon GABA is the brain’s calming neurotransmitter. It works by countering glutamate, the excitatory transmitter.
    • Icon Good levels of GABA help to keep you feeling relaxed and calm.
    • Icon Low levels of GABA may lead to feelings of anxiety, depression, and mood disorders.

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    Frequently Asked Questions about GABA for stress and anxiety

    How quickly does GABA work for anxiety?

    One study found that just 60 minutes after taking GABA, patients were significantly more relaxed and less anxious. This was shown by an increase in alpha waves and a decrease in beta waves in the brain. 6 Another study by the same researchers found that people with acrophobia who took GABA were less stressed and anxious after being made to walk a suspended bridge just an hour later. The researchers concluded that GABA can help to relieve anxiety and promote relaxation within just an hour.7
    In another study, participants took either 100 mg of GABA or a placebo. GABA helped reduce the negative effects of stress on brain activity within just 30 minutes, specifically in alpha and beta brain waves, compared to the placebo. GABA also helped reduce stress caused by mental tasks. 8

    Does GABA reduce anxiety?

    GABA helps to reduce anxiety by balancing out glutamate, the excitatory neurotransmitter. By inhibiting the release of glutamate, GABA calms down excess brain stimulation, helping you to feel less anxious and more relaxed.

    Is GABA or L-theanine better for anxiety?

    In a study comparing the effects of GABA and L-theanine, on sedation, anxiety, and cognition, GABA was found to reduce anxiety more effectively than L-theanine. However, both were equally effective in reducing anxiety when compared with the anxiolytic alprazolam. 9 L-theanine is structurally and chemically similar to L-glutamate, which means it has GABA agonist activity and increases brain GABA levels.

    How long can you take GABA for anxiety?

    While research on GABA intake is limited, some studies show that taking 120 mg per day for 12 weeks has no serious effects. It’s important to note that some people may experience a temporary drop in blood pressure when taking GABA. 10 Always consult a health professional when considering GABA supplementation.

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

    2. Charles B Nemeroff; "The role of GABA in the pathophysiology and treatment of anxiety disorders"; Psychopharmacology Bulletin; 2003

      https://pubmed.ncbi.nlm.nih.gov/15131523/

    3. Philippe Nuss; "Anxiety disorders and GABA neurotransmission: a disturbance of modulation"; Neuropsychiatric Disease And Treatment; 2015 Jan

      https://pubmed.ncbi.nlm.nih.gov/25653526/

    4. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients; 2021 Aug

      https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837/

    5. Seunghan Lee, Mohammad Moniruzzaman, Nathaniel Farris, Taesun Min, Sungchul C. Bai; "Interactive Effect of Dietary Gamma-Aminobutyric Acid (GABA) and Water Temperature on Growth Performance, Blood Plasma Indices, Heat Shock Proteins and GABAergic Gene Expression in Juvenile Olive Flounder Paralichthys olivaceus"; Metabolites; 2023

      https://www.mdpi.com/2218-1989/13/5/619

    6. Adham M Abdou, S Higashiguchi, K Horie, Mujo Kim, H Hatta, H Yokogoshi; "Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans"; Biofactors; 2006

      https://pubmed.ncbi.nlm.nih.gov/16971751/

    7. Adham M Abdou, S Higashiguchi, K Horie, Mujo Kim, H Hatta, H Yokogoshi; "Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans"; Biofactors; 2006

      https://pubmed.ncbi.nlm.nih.gov/16971751/

    8. A Yoto, S Murao, M Motoki, Y Yokoyama, N Horie, K Takeshima, K Masuda, M Kim, H Yokogoshi; "Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks"; Amino Acids; 2012

      https://pubmed.ncbi.nlm.nih.gov/22203366/

    9. Shrinidhi S. Deshpande, Madhuri Kurdi, Amrita Baiju, A. S. Athira, Athira G. Sarasamma, Arunima K. Gangadharan; "Comparison of the effects of two amino acids, Gamma-aminobutyric acid (GABA) and L-theanine, on sedation, anxiety, and cognition in preoperative surgical patients – A randomized controlled study"; Journal of Anaesthesiology Clinical Pharmacology; 2024 May

      https://journals.lww.com/joacp/fulltext/9900/comparison_of_the_effects_of_two_amino_acids,.114.aspx

    10. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients; 2021 Aug

      https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837/

    11. Banner Image Designed by Freepik

      https://www.freepik.com/

    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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