Gamma-aminobutyric acid (GABA) is a key neurotransmitter responsible for calming the brain and reducing nervous system activity. When GABA levels are healthy, you feel relaxed, clear-headed, and emotionally balanced. But low GABA can lead to symptoms like anxiety, stress, insomnia, and difficulty concentrating.
In this guide, we’ll explore the signs of GABA deficiency, how to support GABA naturally, and how supplements may help restore your brain’s natural calm.
What Is GABA?
Symptoms of GABA Deficiency
Low GABA levels can result from a range of factors including chronic stress, poor nutrition, lack of exercise, or even certain medications. Common symptoms of GABA deficiency include:
- Anxiety or panic attacks
- Chronic stress or overwhelm
- Racing thoughts
- Difficulty concentrating
- Poor memory
- Muscle tension
- Headaches
- Insomnia or sleep disturbances
If you experience several of these symptoms, you may benefit from supporting your body’s GABA production naturally or through targeted supplementation.
How to Naturally Support GABA Levels
Supporting healthy GABA levels doesn’t always require medication. Several lifestyle habits and nutrients are known to enhance your body’s natural ability to produce GABA.
Lifestyle Practices:
- Yoga: Gentle movement and breathing increase GABA levels and reduce stress.
- Meditation: Regular mindfulness practice enhances relaxation and improves neurotransmitter balance.
- Exercise: Physical activity helps to naturally boost GABA and other mood-supporting chemicals.
Key Nutrients for GABA Production:
- Vitamin B6: Found in meat, poultry, and fish; essential for converting glutamate into GABA.
- Glutamate: Present in most protein-rich foods like dairy, mushrooms, and vegetables.
- Fermented Foods: Foods like sauerkraut, kimchi, kefir, and pickles promote gut health and may enhance GABA production.
GABA Supplementation
For more immediate or pronounced calming effects, GABA supplements can be highly effective. Here’s how to use them safely and effectively.
Quick Stress Relief:
- Start with 300 mg GABA.
- If no effect is felt after 20 minutes, you may take an additional capsule every 20 minutes until a calming effect occurs.
For Focused Tasks or Daytime Support:
- Begin with 50 mg, especially during work or problem-solving tasks, to maintain clarity and alertness.
For Evening Relaxation or Sleep Support:
- Take 300+ mg in the evening to promote relaxation and restful sleep.
Important: Avoid combining GABA with alcohol or benzo
Potential Side Effects:
Side effects are rare, but may include:
- Stomach discomfort
- Nausea
- Fatigue
- Drowsiness
If these occur, reduce your dosage or consult a healthcare provider.
Recommended GABA Supplements
- GABA Ease by Vitanica – this is a strong GABA supplement used for acute anxiety and sleep disturbances.
- GABA-Pro Calming Effect Chewable by Bioclinic Naturals – this is a lower dose of GABA in an unsweetened, chewable form. It’s good for children or for daytime stress when you need to remain alert.
You can order these supplements from FullScript to ensure the highest quality product: https://us.fullscript.com/welcome/jwendling
Additional Supplements That Support GABA
There are several other compounds that help support natural GABA production. If GABA alone isn’t giving you adequate symptom relief, these supplements may be added to help calm anxiety:
- L-theanine
- Inositol
- Magnesium
- Taurine
- Herbs such as passionflower, hops, and valerian root
When to Seek Help
Sometimes the symptoms we face don’t respond to all our best efforts.
If you or your child is struggling with anxiety, ADHD, compulsive thoughts, sleep issues, or other signs of brain health issues, reach out today for a free consultation.
We’ve helped hundreds of people overcome what felt like insurmountable challenges to regain their quality of life. We’d love to help you, too!
Read More about how we can help.
In health,
Dr. Jessica Wendling
ALWAYS consult your physician before starting any supplements or drugs.
* These statements have not been evaluated by the Food and Drug Administration. The product(s) mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician.
GABA Deficiency FAQs: Symptoms, Supplements, and Natural Support
Addressing GABA (gamma-aminobutyric acid) deficiency typically involves a multifaceted approach:
Dietary Changes: Include foods rich in glutamate, which is a precursor to GABA, such as whole grains, nuts, seeds, and vegetables. Also, consider consuming foods high in B vitamins, like leafy greens and legumes, which support GABA production
Supplements: Some individuals may benefit from GABA supplements, although their effectiveness is debated. Consult a healthcare professional before taking any supplements.
Stress Reduction: High stress levels can deplete GABA. Practices like yoga, meditation, and deep breathing can help manage stress.
Medication: In severe cases or specific medical conditions, doctors may prescribe medications that enhance GABA activity, such as benzodiazepines or certain anti-epileptic drugs. These should only be used under medical supervision.
Lifestyle: Ensure adequate sleep, exercise regularly, and limit alcohol and caffeine intake, as these can affect GABA levels. Consult a healthcare provider for a personalized assessment and recommendations tailored to your specific situation.
Rebuilding GABA (gamma-aminobutyric acid) levels in the brain is a complex process that varies from person to person. There is no fixed timeline for this because it depends on factors like the severity of deficiency, overall health, and individual response to interventions. Dietary changes, lifestyle modifications, and stress reduction practices can start showing positive effects in a matter of weeks to months. However, more severe cases or those requiring medication may take longer. It’s essential to work with a healthcare professional who can monitor progress and adjust treatment as needed to ensure GABA levels are being effectively rebuilt.
The timing of GABA (gamma-aminobutyric acid) supplementation can vary depending on individual preferences and intended effects. Some people choose to take GABA at night because it may promote relaxation and help with sleep. However, GABA supplements can be taken in the morning or during the day for anxiety or stress management. Timing should be based on your specific goals and how GABA affects your body. It’s essential to consult a healthcare professional for guidance, as GABA supplements may interact with other medications or have different effects on different individuals. The optimal timing can vary, and individual responses may differ.
Symptoms of GABA deficiency can vary, but they often include a range of mental and physical signs such as persistent anxiety, restlessness, muscle tension, trouble concentrating, and difficulty sleeping. If you find it hard to wind down or feel chronically overstimulated, low GABA may be a contributing factor.
There are several natural ways to support GABA production in the body. These include practicing stress-reducing activities like yoga and meditation, exercising regularly, and eating a diet rich in B vitamins and glutamate. Fermented foods that support gut health, such as kimchi and kefir, may also help boost GABA.
