How Does GABA Calm You Down?

What do an upcoming meeting at work, a looming medical appointment, and preparing for a trip have in common? They can all bring about the dreaded S-word: stress. Like it or not, we all experience stress, and we have all definitely heard about the effects of it.

But, just like those famous paradoxes, "good grief" and "jumbo shrimp," there is such a thing as "good stress." It's the body's way of adapting to the situation at hand in the immediate short term. Being just a bit more on edge may be what saves you from forgetting to take your passport to the airport, after all.

The challenge? Being able to manage our stress without it going haywire.

If you're looking to support a healthy response to occasional stress, let me introduce you to the wonderful world of GABA supplements.

Public speaking woes, be gone!

What is GABA?

Gamma-aminobutyric acid, or GABA for short, is a non-protein amino acid found in the body that acts as the primary inhibitory neurotransmitter in the brain. It helps to balance out the excitatory (stimulating) signals in the brain. This is crucial as the brain requires a delicate balance of excitation and inhibition for healthy function.

GABA is most famous for its calming properties and in the body, it plays a very important role in brain cell signaling, sleep, mood, and cognitive function!  

You may have heard of the "fight or flight" response, which is when the nervous system responds to a stimulus and makes you feel tense and makes your heart beat faster. The effects GABA has on your body calm down the nervous system to help quell this "fight or flight" response and bring you back to a relaxed state.

Here's another way to think of it: imagine if your brain was a car. Glutamate, the main excitatory neurotransmitter, would be the gas pedal. GABA, on the other hand, would be the brakes. You can probably see how GABA fits into the puzzle of keeping our minds and bodies calm the same way we need brakes to slow down.

Natural sources of GABA

Not only is GABA made in the body, but it is also found in other sources like food products. Common food sources of GABA include fermented foods like kimchi, kefir, yogurt, and cheese. The bacteria that are used to ferment these foods produce GABA as a byproduct. It can also be found in non-fermented foods such as spinach, broccoli, and mushrooms.

As if we needed yet another reason to expand our dietary horizons! GABA can also be found in stress management supplements.

Benefits of GABA supplements

Everyone needs to find some zen in our constant world of stress. Enter: GABA. It's already produced in the brain and has an inhibitory effect that can help calm the body and mind, but adding a supplement when you really need a proverbial reassuring hand on your shoulder is a good way to keep your cool when life is particularly taxing.

GABA primarily has been clinically studied for its effect on occasional stress. Various studies have shown that taking fermentation-derived (as opposed to synthetic—more on that below) GABA supported a healthy response to occasional stress as well as a healthy mood and relaxed state of mind.

In one study, individuals were tasked with walking across a rope suspension bridge that is nearly 180 feet above ground, 1,000 feet long, and six feet wide. The participants who were given 100 mg of fermentation-derived GABA before crossing had lower levels of a salivary marker of stress.  

Did I mention that GABA can also support healthy sleep? This is not very surprising given its calming effects. In one clinical study, healthy adults were given 100 mg of GABA 30 minutes before going to bed. Over the course of a week, different scores of sleep quality were collected. The GABA group reported falling asleep faster without feeling drowsy the next day. These results indicate that GABA could be a great option for supporting healthy sleep.*

*For occasional sleeplessness.

GABA is a standout in its own right, but it can also make a good pairing with other supplements that help support relaxation like ashwagandha and L-theanine. After all, every superhero needs a sidekick!

How do GABA supplements work?

Although it remains unclear whether GABA crosses the blood-brain barrier and works on our noggin directly, research suggests that GABA supplements interact with our gut-brain axis to bring about their calming effects. What is that? The gut-brain axis is a complex, bidirectional network of nervous connections in our bodies between the (you guessed it!) gut and brain. This is one of the many reasons why the food we eat, and our gut microbiome, can have such a big impact on how we feel. And it's also the reason why there's some wisdom behind the phrase, "Go with your gut."

How to choose a high-quality GABA supplement

The best GABA supplement is one supported with multiple quality clinical studies. A high-quality GABA supplement is not only backed by research but also comes from a reputable company that has their supplement undergo quality testing. This ensures that you get what you want, so you can begin to reap the benefits sooner than later.

Many people who are shopping for supplements will discover that you can find both synthetic GABA and fermentation-derived GABA and wonder what the difference is—and more importantly, which one is better. Let's discuss.  

Synthetic GABA is chemically produced. On the other hand, naturally derived GABA is produced by bacteria through fermentation. Think of fermented foods like kimchi and yogurt that provide GABA; it was produced as a byproduct during fermentation. Look for a GABA supplement that contains this type of fermentation-derived GABA at the dosage used in clinical studies to help support a healthy stress response.

Bottom line: Fermentation-derived GABA supplements are a good choice to help boost your GABA intake or if you're looking to support a healthy stress response. Plus, they come in convenient capsules for easy dosing. A win-win situation!

Who can take GABA?

GABA is great for people looking for additional support for occasional stress, healthy sleep, or those who want to promote a relaxed state of mind. GABA was found to be safe and well-tolerated in many clinical studies. Although we get some GABA through our diet, it isn't the same dose that was used in clinical studies. That's where a supplement comes in.

It is important to always follow the directions on the product label. It also goes without saying that you should speak with your doctor or healthcare provider before adding any supplement to your routine.

Other ways to help support healthy stress and sleep

It can be difficult, but making healthy lifestyle choices is one of the most important factors in managing stress. Finding time to get quality sleep is important to give your body a reset and you should shoot for 7-9 hours of shuteye a night. Couple that with regular exercise and a healthy diet full of vegetables, fruits, whole grains, legumes, nuts, seeds, and lean protein, and you'll be investing in your physical and mental health.

Supplements are another way to help with supporting a healthy stress response. Keep in mind that they are supplements and are designed to help round out your routine. Let's quickly discuss a few standouts:    

• L-theanine

  : An amino acid found in green tea, L-theanine is a top choice for finding calm and relaxation in the hustle and bustle of life.

• Ashwagandha

  : Adaptogens are nutrients that help the body "adapt" to stressful situations, and ashwagandha surely lives up to that reputation. It is backed by clinical data and is one of the most popular supplement options for people who want to help support a healthy response to stress.

• Melatonin

  : Perhaps the most well-known supplement to support healthy sleep is melatonin. Melatonin is made naturally in the body in response to darkness and helps prepare our body for bed by making us feel drowsy, but its release declines with age.

If you're having trouble knowing where to start, take a short quiz that can help point you in the right direction. When it comes to managing healthy stress, it's always best to be one step ahead. 

References

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