Low GABA + Anxiety

What is GABA?

GABA (or Gamma-Aminobutyric Acid) is one of the main neurotransmitters that calms and relaxes us. It’s called an inhibitory neurotransmitter, because it literally helps block excitatory messages from getting to the brain.

When we have enough GABA, everything just feels like it’s going to be okay. Our thoughts feel more organized, muscles more relaxed, and we can move through our day with a lot more ease.

But if we have lower levels, we can feel very overwhelmed by our thoughts and circumstances. Regular everyday life can start to feel like it’s a bit too much- because there’s no brake to keep our brain from going into full freak-out mode (ahem, why yes, I know low GABA symptoms verrrry well…)

Low GABA Symptoms:

• anxiety/panic attacks

• feeling disorganized, often running late

• tense, tight muscles and muscle aches

• darting from one thing to the next

• feeling easily irritated or frustrated

• racing thoughts, can’t ‘turn your mind off’

• feeling stressed, burnt-out, overwhelmed

• stomach in knots

• OCD symptoms

• tight jaw, or clench your jaw

• craving carbs to calm you

If you experience a lot of these symptoms, not to worry! It’s good to know that you may really benefit from supporting your GABA levels. I certainly have!

A Quick Note on Balancing Neurotransmitters…

Each neurotransmitter influences so many systems in the body, and they’re really intertwined. So we don’t want to focus on trying to optimize just one single brain chemical alone, without supporting the reasons behind those low levels.

But it IS really helpful to identify which neurotransmitters may be needing extra support, especially with symptoms that are disrupting your daily life. Once identified, we can use amino acid therapy, herbs and foods to support you feeling better quickly! We do that while we work on addressing the root-causes (digestive health, nutrition, mineral imbalances, nervous system support etc).

How to Boost GABA with Lifestyle + Supplements:

Lifestyle:

Yoga, gentle exercise and time in nature help boost and support ALL of our neurotransmitters. Deep breathing is also very helpful in supporting GABA stores specifically! Try starting the day with just 3 deep, slow breaths.

Sublingual GABA

GABA supplementation (with the amino-acid form) has been really helpful for me personally. I’ve used a 325mg lozenge a few times a day when I feel I need extra support. I can literally feel my whole body relax and the anxious thoughts melt away- it’s been a true gift let me tell ya!! If you need it you’ll really notice a difference pretty quickly-usually within minutes. If you don’t notice any benefit, you can slowly titrate your dose up.

Dosing: Starting at 125mg sublingual lozenge is a good place to begin (away from food). 250-500mg before bed is an average dose to help with sleep, or take during the day when you’re feeling higher stress. If you don’t get any benefit from titrating up to around a 2,000mg dose (slowly over the course of a few days), GABA probably isn’t the right amino acid for you. *GABA supplements can lower blood pressure, so be mindful of this if you already experience very low blood pressure.

(go HERE to read nutritionist Trudy Scott’s great article on GABA and dosing instructions!)

“GABA helps with the physical anxiety and tension, as well as panic attacks. New research shows it also helps with inhibition of unwanted thoughts... It also helps with stiff and tense muscles and muscle pain and spasms." -Trudy Scott, CN

L-Theanine

L-theanine is a calming amino acid that can be found in green tea and matcha. I love starting the day with a matcha latte!! It can also be taken as a supplement too. Animal studies have shown it can boost GABA levels in the brain.

Magnesium L-threonate

Magnesium L-threonate can also help boost our levels of GABA. The dosing is around 1-2 grams 1-2 times a day, but you can start with 200-500mg at first. You can also take lovely epsom salt baths, because we absorb magnesium from the salts through our skin.

Probiotic-Rich Foods

Probiotics that specifically help make GABA in the gut are Lactobacillus and Bifidobacterium strains. I think it’s fascinating that our good gut bacteria can help produce GABA! One more reason why a balanced gut microbiome is so important for balanced moods. Fermented foods are also great sources, as well as probiotic supplements containing these strains. [1]

“Our gut microbiome plays an important role with GABA production and helps to convert glutamine and glutamic acid into GABA.  A disordered microbiome is a major cause of low GABA production” - from ‘Is Your Brain Making Enough GABA?’ by Dr. Jockers, drjockers.com

Herbs that Support GABA:

Lemon Balm

Lemon Balm (Melissa Officinalis) is a sweet herb friend that has anti-anxiety properties, and in studies has been found to be supportive of GABA production/modulation in the brain. [2] I really love this herb because it supports our whole nervous system and also calms digestion. And the tea tastes amazing!!

Magnolia Bark

Magnolia bark is used in Traditional Chinese Medicine for it’s calming, anti-depressive and anxiolytic effects. [3] Magnolia bark is an herbal ally that can lower brain inflammation, balance dopamine and serotonin and of course, support GABA levels! [4]

I hope this information was helpful to you! If you have any questions just send me a message on my website’s ‘Contact’ page, I always love to hear from you! If you would like to optimize your own moods holistically-just book with me here

Below are a few of the products I mentioned in this post:

In Health and Wholeness,

Annika

References:

1.https://drjockers.com/gaba/

2.https://pubmed.ncbi.nlm.nih.gov/20171069/

3. https://www.morris-health.com/herbs-that-boost-gaba/

4. https://nootropicsexpert.com/magnolia-bark/

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to https://www.nourishedbynature.co/website-disclaimer