6 Natural Supplements to Modulate GABA

GABA can be described as the main inhibitory neurotransmitter in the brain, where it seems to decrease anxiety and improve calmness. Medications such as benzodiazepines and hypnotics target the GABA receptor and are used as sleep aids and anxiolytics, although both drug classes are highly addictive. In fact, patients who have taken a benzodiazepine for longer than 3–4 weeks are likely to have withdrawal symptoms if the drug is ceased abruptly. This is why short duration of use and tapering are so important. Besides aggressive medication options, however, there's natural solutions to target the same neurotransmitter and receptor, leading to a decrease in stress, anxiety and helping one sleep at night. This is more of my focus in practice, which is holistic, safe and conservative.

Symptoms of GABA Imbalance

Anyone with stress and anxiety tend to have higher cortisol and catecholamines, while having lower GABA. This seems like everyone nowadays! But really, GABA imbalance is common, although not measurable exactly. Frequent symptoms include feeling dread, panic, emotional sensitivity, overwhelmed, guilty, difficulty relaxing, disorganized attention, fatigue, inner tension, worry, and lack of concentration to name some. These symptoms may come and go depending on the situation and specific triggers of the individual. Now, let's get to some treatment options....

Chamomile

Chamomile has been used in traditional medicine for centuries and comes from the chamomile flower. It's generally used as a digestive aid, but has benefits with anxiety and sleep. It's either used in supplement form or enjoyed as a tea. Compounds in Chamomile bind to the GABA receptor and induce sedative-like effects. It may also modulate the HPA axis. This herb has been shown to positively influence adrenaline, serotonin and dopamine too, which may explain its anti-depressant properties. I really like doing this at night before bed, either as a tea or supplement. Keep in mind you can also diffuse this as an essential oil or put a few drops on your pillow case or eye mask.

Valerian Root

Valerian is a tall, flowering grassland plant commonly used for it's sedative properties and for stress and anxiety. It's native to Europe and Asia and may be enjoyed through supplementation, a tincture or tea. It has been shown to target the GABA receptor, but also may impact the metabolism of GABA as well. Valerian seems to influence the adenosine receptor, have anti-inflammatory signaling and decrease glutamate binding, which may partially explain the therapeutic potential of Valerian Root. Overall, this is a well rounded botanical one should be taking daily if feeling anxious.

L-Theanine

A natural amino acid found in tea and mushrooms that may reduce stress, anxiety and improve slow wave sleep. You can consume it by drinking green tea or supplementing. It has the ability to promote relaxation without feeling drowsy or groggy the next morning. In one study, L-theanine demonstrated a decrease in sleep latency and increase in sleep duration. It's structurally similar to glutamine and has influences on the HPA axis. It's also been shown to have a neuroprotective role against environmentally-induced oxidative stress. Usual dosing is around 200mg daily.

Taurine

Taurine is considered a sulfur-based amino acid and produced by the liver and kidney. It's commonly found in fish, meat and eggs. It's known to regulate different growth factors and have an impact on sleep and relaxation through the GABA (a) receptors. It may also influence the NMDA receptor, HPA axis and regulate neurogenesis in the hippocampus. I love this image below of the neurological impact of Taurine:

Passion Flower

Passion Flower is considered a climbing vine with white and purple flowers. It's known as a relaxant and has compounds that target the GABA receptor. It's known to have over 400 species. Passion Flower has been shown to decrease the feeling of tension and anxiety by targeting the GABA receptor and specifically binding to GABA (a) and GABA (c) by a different mechanism than benzodiazepines. The tea is commonly consumed too and is another way to enjoy the wonderful benefits of this herb.

Lavender (essential oil)

Lavender is from the lavandula plant and is considered part of the mint family. It has compounds used for inflammation, but has also shown anti-cancer benefits. Lavender is either used as an essential oil or found in capsule form and taken internally. I prefer to diffuse it or use several drops of the essential oil on my wrists, or pillow case at night. Lavender has also been shown to modulate the GABA receptor and enhance the inhibitory tone of the nervous system. In a human trial, Lavender was shown to improve associated symptoms such as restlessness, disturbed sleep, and somatic complaints, all while being safe. Honestly, this is my favorite calming agent and one that consistently delivers benefits when I use it. I feel at peace and much more relaxed within minutes and sometimes even seconds. Some patients have averted panic attacks by applying a tissue soaked in Lavender and placing it in their nose. I guess this reminds us of the power of the olfactory system and deeply rooted connections to our limbic system; our fear center in our brain.