Increase your brain's built-in "Valium" by eating "GABA-friendly" foods or by taking L-theanine, an amino acid that boosts GABA, the calming chemical in our brain
It's become fairly common these days to feel chronically anxious, irritable or unfocused. For some, chronic anxiety can be quite debilitating. Low levels of GABA in the brain, gamma-aminobutyric acid, may be the culprit. A GABA deficiency can directly impact a person's ability to handle day to day or long term stress.
The calming, or "peacemaker" chemical in the brain, GABA induces relaxation, reduces stress and anxiety, and increases alertness. One of the four key neurotransmitters, GABA also keeps all the other neurotransmitters in check.
People with a GABA deficiency often experience:
Anxiety symptoms
Irritability
Headaches
Hypertension
Palpitations
Seizures
Lower sex drive
Disorders of the heart
How to naturally increase GABA:
While many people with anxiety take prescription medications such as Valium, Xanax or Ativan, benzodiazepine drugs that stimulate GABA receptors, these medications can produce unwanted side effects.
The safest way to naturally boost your mood, and balance your brain chemistry is to eat foods that stimulate the production of deficient neurotransmitters. And in the case of GABA, that means eating more complex carbohydrates. Complex carbs increase glutamine, an amino acid and precursor, (precedes the creation of) GABA. Introduce and inter-mingle GABA-friendly foods into your diet and avoid eating large amounts of food with simple sugars, white flours and wheat products (besides whole grains).
Foods That Increase GABA:
According to Dr. Braverman, the following foods are high in glutamic acid/glutamate (forms glutamine, precursor to GABA).
Almonds, tree nuts
Bananas
Beef Liver
Broccoli
Brown Rice
Halibut
Lentils
Oats, whole grain
Oranges, citrus fruits
Rice bran
Spinach
Walnuts
Whole wheat, whole grains.
Supplement with L-theanine to reduce anxiety:
If these foods seems unappetizing or you aren't able to consume enough to boost your GABA levels, consider supplementing with L-theanine. The naturally occurring amino acid found in green tea, L-theanine is involved in the formation of GABA. With few, if any side effects, L-theanine calms nerves without drowsiness and increases mental clarity.
Supplements are available at most health food stores. Be sure to buy Suntheanine®, the patented form of L-theanine trademarked by Taiyo International, the company that originally isolated the amino acid into an effective supplement for consumers.
Vary the dose and frequency according to your symptoms. Most people find between 100 to 200mg 1 to 4 times a day as needed, effective.
How does GABA work to lower anxiety?
GABA controls your brain’s rhythmic theta waves so you feel more balanced, physically and mentally. Dr. Ray Sahelian, author of Mind Boosters explains, “GABA is the most important and widespread inhibitory neurotransmitter in the brain. Excitation in the brain must be balanced with inhibition. Too much excitation can lead to restlessness, irritability, insomnia, and even seizures. GABA is able to induce relaxation, analgesia, and sleep."
Dr. Eric Braverman, an authority on brain chemistry and author of The Edge Effect: Achieve Total Health and Longevity With The Balanced Brain Advantage, explains, "GABA is also involved in the production of endorphins, brain chemicals that create a feeling of well-being known as ‘runners high.’ Endorphins are produced in the brain during physical movement, such as stretching or even sexual intercourse.” As endorphins are released, you begin to feel a sense of calm, often referred to as the Endorphin Effect.
Although occaisional feelings of anxiety is common, chronic anxiety lowers your quality of life and your immune system. Medications for anxiety often come with a long list of unwanted side effects and and risks. The amino acid L-theanine (Suntheanine®) offers a safe and practical natural alternative.
If you're suffering from chronic anxiety, ask your doctor to test your neurotransmitter levels (urine test) and possibly hormone levels to determine if you have an imbalance that could be contributing.
*Be sure to talk to your doctor before stopping any medication or mixing supplements with your current medications.
The copyright of the article GABA: Your Brain's Own Anti-Anxiety Medication in Natural Medicine is owned by Laura Owens. Permission to republish GABA: Your Brain's Own Anti-Anxiety Medication in print or online must be granted by the author in writing.
Why not just use GABA supplements to directly increase levels of GABA?
Jun 5, 2009 11:34 AM
Laura Owens :
Hi,
GABA supplements do not necessarily cross the blood brain
barrier, or if they do, not enough does. L-theanine does. See my article Do
GABA supplements help anxiety? and my L-theanine (amino acid) articles.
Laura
Jul 2, 2009 7:13 AM
Guest :
I have tried the GABA supplements, and they give me a headache. Believe
me, the food's MUCH easier to live with!
Jul 6, 2009 10:55 AM
Guest :
Hello, you recommend L-theanine but not L-Glutamin... the later apparently
crosses the brain/blood barrier and then converts to GABA, whereas
L-theanine potentiates the GABA effect. how do you comment on that?
Jul 6, 2009 4:18 PM
Laura Owens :
Good question. Glutamic acid, glutamine and GABA are a trio, all closely
work together but are actually different. My research shows some
differences with glutamine and l-theanine. Glutamine converts to,
L-theanine is used in "Formation of" gaba. L-theanine,
unlike Glutamine, has an anti-hypertensive affect(lowers blood pressure).
They both have some slight differences in what they do in the brain/body. I
also like that L-theanine is naturally occuring, it is "food
based" in green tea. I suspect the body synthesizes it differently,
although I'm guessing. In addition, there appear to be more warnings
with an overdose of glutamine, it converts to glutamic acid which unlike
glutamine, is excitatory in the brain. L-theanine appears to be completely
safe, with perhaps some drowsiness at the 300mg+ level..... But
Glutamine, while safe..has some warnings, "As a naturally occurring
amino acid, Glutamine is thought to be a safe supplement when taken at
recommended dosages.However,people who have kidney disease,Reye's
syndrome,cirrhosis of the liver,or other illnesses that cause ammonia to
build up in the blood should not take Glutamine.For such individuals,
taking supplemental Glutamine may only cause further damage to the
body. Those who are hypersensitive to monosodium glutamate should use
L-Glutamine with caution, as the body metabolizes Glutamine into
glutamate.If you are taking antiseizure medications use Glutamine only
under medical supervision. Maximum safe dosages for young children,
pregnant or nursing women, or those with severe liver or kidney
disease have not been fully determined.Be aware that although the names
sound ‘similar’,Glutamine, Glutamic Acid,Glutamate,Glutathione,Gluten, and
Monosodium Glutamate are all different substances. http://www.naturalhealthweb.com/articles/esparza1.html
Jul 12, 2009 8:46 PM
Guest :
Laura what are your thoughts on Kava extract as a treatment for
anxiety/nerves?
Jul 13, 2009 5:27 AM
Laura Owens :
I've tried Kava years back but I'm concerned about using any herb long
term, short term fine. I also read of some potential damage to your liver.
However, it IS effective for anxiety and in some cases, for certain forms
of depression (according to a study out of Australia, University of
Queensland, 2009). So yes it works, but I am reticent for anyone to take a
long term herb/drug. While L-theanine might have a lower direct impact on
reducing acute/high anxiety, I suspect when someone gets their GABA levels
regulated with L-theanine, eating GABA foods, incorporating
anxiety-reducing/GABA boosting behaviors into their life(breathing, yoga
etc), their anxiety subsides.
In the short term I think Kava is
great, particularly for acute anxiety. I DID notice when I tried it years
back, a "hangover" affect, meaning I was extremely tired after it
wore off, not sure if others have had the same reaction.
Jul 14, 2009 3:46 AM
Guest :
Hello, I have a quick question. Is it a problem to take 2grams of
Glutamine throughout the day and 750mg of Gaba at night before bed? Since
these 2 are closely linked, do i need to be concerned? I do not have any
medical conditions that warrant any sepcial attention. Thanks you. Doron
Jul 14, 2009 5:29 AM
Laura Owens :
Doron
I really don't know, but with such a gap in time, I would
guess it's perfectly fine to take both. I found this Q & A that might
help and then I have my own thoughts.....
I believe the key is if someone wants to supplement, there are key
factors to consider:
- Will the supplements
compete/interfere/interact with other supplements, medications or foods?
- What dose and timing of dose is sufficient to achieve desired
results? I always suggest people take the LEAST amount of any supplement
to get the desired result depending on what it is, then upping doses
carefully. E.g. My 5-HTP I started slowly and upped as needed, ie. fish oil
etc, I wasn't taking enough and I've doubled it.
- **Are you
taking a brand that works, has been verified, tested for quality, USP
stamping is helpful, but it's ALWAYS worth verifying a brand before dumping
dollars into it. This is so underestimated. Often people dump hundreds of
dollars into vitamins that do not absorb or break down properly. Then they
conclude, xyz doesn't work, but in reality it was the BRAND that didn't
work.
I love buying most of my vitamins online. I used
I-herb.com, but have just switched to Swanson, great prices.
-
Is GABA working? Some brands might claim to cross the blood-brain barrier,
otherwise, I'd be skeptical about GABA, vs. L-theanine doing what's it's
intended to do in the brain.
- Laura
Jul 24, 2009 7:41 PM
Guest :
I am taking L-theanine for my anxiety. I tried gaba until I found out that
the hormones can cross in breast milk..BTW I am breast feeding... Gaba
seemed to help my concentration better than L-theanine, is it me or is my
mind tricking me? Also is it true that I cannot take Gaba while
brestfeeding?
Jul 24, 2009 7:57 PM
Guest :
I am taking L-theanine for my anxiety. I tried gaba until I found out that
the hormones can cross in breast milk..BTW I am breast feeding... Gaba
seemed to help my concentration better than L-theanine, is it me or is my
mind tricking me? Also is it true that I cannot take Gaba while
brestfeeding?
Jul 26, 2009 4:30 PM
Guest :
I take both L-theanine and GABA. I have anxiety and depression. I found the
day after starting GABA, I was much calmer. I didn't expect it to havea an
effect like that. a few days later I started taking L-theanine. They've had
such an impact that I can actually stop thinking in circles and slow myself
down to see a diect problem. What is the benefit of taking these
together?
Jul 29, 2009 12:50 AM
Guest :
Hello Laura, i have been suffering from chronic anxiety, depression and
nausea for 2 years, it all started after a panic attack at work. I
have had a QEEG analysis done which showed that Delta, Theta and Alpha
brain waves are signifficantly reduced and that Beta and High Beta are
signifficantly increased. I have also been found to be Testosterone
defficient, and have severely delayed gastric emptying. Some Drs i
have seen think that these findings are unrelated but the Chiropractic
neurologist who performed the QEEG believes they are all related to my
disrupted brain waves. I have been on just about every Anti Depressant
there is but none of them have helped they don't even stop the depression
let alone anything else, i also take 10mg of valium daily which doesn't
really seem to stop the anxiety either, i also take 2000mg of fish oil and
a magnesium supplement but that doen't seem to help either. I am
seriously considering taking GABA, L-Theanine or 5htp but my Psych Dr sais
they are of no use because they cant cross the blood brain barrier, what
would you consider a reasonable course of action for me to take, any advice
would be good as these conditions have totally screwed my life.
Aug 7, 2009 2:08 PM
Laura Owens :
To the question about whether GABA crosses into breast milk....I really
don't know but from what I've read GABA has not been tested in pregnant or
lactating women. I'd have a holistic doctor answer this and would err on
the side of caution.
To your second question, no, I don't think
your mind is playing tricks on you, if it feels like GABA is working better
than it IS simply because you believe it is (I'm a true believer of
mind-body connection). L-theanine, however, has been shown to cross the
blood-brain barrier, while GABA has not. Some company may produce a form of
GABA that does cross the BBB but I don't know. I feel better about
L-theanine given the safety aspects of it, it's an amino acid etc.
Aug 7, 2009 2:17 PM
Laura Owens :
Gaba or L-theanine? Take them both togethor? I wanted to address
this. I'm not a doctor or nutritionist; I'm a writer with a background in
psychology. I do a tremendous amount of research on natural medicine. The key is does GABA cross the blood brain barrier? According to this
company, it can........I have no knowledge of this company or their
products, but their info was interesting..... http://www.good4all.net/bio2501.htm..to quote their website: "The effects of BioSynergy’s GABA (Pharma GABA 80™) and L-theanine
(Suntheanine™) are virtually identical however, studies indicate that
Pharma GABA 80 is about 2.5 times more effective than L-theanine. So, if
you have been taking BioSynergy L-theanine and are satisfied with the
effects then you should continue. If you feel you need something stronger,
you can try BioSynergy GABA. Both can be taken within the same day or even
at the same time as there are no counteractive or adverse reactions between
these two natural substances. Any feedback or comments if you have tried
both would be appreciated by us and our customers." Laura
Aug 14, 2009 6:48 PM
Guest :
to the person who on Jul 29, 2009 12:50 AM wrote that he (or she,
I'll use "he") wrote that he suffers from panic attacks and
valium 10mg doesnt help with anxiety. apart from trying theanine, gaba,
valerien etc., you might want to try a beta blocker such as propranolol for
physical controlk of panic attacks and not use valium but rather try
alprazolam or clonazepam and see which works best. clonazepam has the
advantage of being one of the least "addictive" benzos. beware
though that anti-anxiety drugs can worsen depression.
Aug 24, 2009 9:21 AM
Guest :
My anxiety issues were caused by the drug cipro and include a beet red
face, head rushes, and insomnia. Acupuncture helped a little I think. Now
trying Gaba, and will add L-Theanine. It has been nearly two years and the
symptoms sometimes seem worse than ever. I hope these supplements can
combat the damage that the quinilone drug cipro did to me. Anyone out
there with similar drug induced issues?
Aug 25, 2009 3:02 PM
Guest :
for a long time I have had strong anxiety problems probably be diagnosed
bi-polar I have considered taking GABA.. I have not yet done this,
however, I have been taking approx. 1 - 2 tablespoons of thyme daily and I
really seems to help out greatly. Without GABA, thyme has had a history of
about 5000 years of use whether it was medicene or used as part of a
sacrifice( peace offering)thyme is used in toothpaste today(thymol)it is
suppost to sanitize the mind. Health stores would be wise to carry the
product since they carry other herbs.
Aug 25, 2009 3:06 PM
Guest :
for a long time I have had strong anxiety problems probably be diagnosed
bi-polar I have considered taking GABA.. I have not yet done this,
however, I have been taking approx. 1 - 2 tablespoons of thyme daily and I
really seems to help out greatly. Without GABA, thyme has had a history of
about 5000 years of use whether it was medicene or used as part of a
sacrifice( peace offering)thyme is used in toothpaste today(thymol)it is
suppost to sanitize the mind. Health stores would be wise to carry the
product since they carry other herbs.
Aug 31, 2009 4:54 AM
Guest :
Hello, I am 56 years young, blood type 0 which have high adrenalin, I
don't do caffeine, chocolate and have to watch my sugar because of the
stimulating affect. I seem to always be in high gear altho I don't have
trouble sleeping for the most part. I do have occasions where I will wake
up in the middle of the night trembling like I am cold and I my heart is
jumping around...usually I get in a hot bubble bath and soak and relax and
then am able to go back to sleep. This has always baffled me as to why I
would wake up from a sleep in this state of anxiety?? Does anyone else
experience this? My naturopathic physician suggested Kavinace...what is
your feeling about this supplement? Will it make me too tired? For the most
part I like my energy and don't want to feel lethargic I am just too busy
most of the time. I have lost about 80 pounds and I do cardio 6 days a
week....for my cardio I either take a brisk walk 4 laps around the park
(approx and hour) or 30 min eliptical keeping my heartrate at 140 bpm...the
long walk seems to calm the heart flutters better than the higher intense
eliptical...any clues why this happens? Thank You! so much for your
comments. Teresa from Ohio
Sep 17, 2009 12:48 PM
Guest :
I have been diagnosed with GAD (8 years ago) and have been taking meds for
a few years, however, as you know, there are always side effects. Currently
I take Effexor XR (150 mg per day) but suffer from sleep interruption, low
energy/motivation, night sweats, stomach upset and sexual side effects. I
have dreams of getting off it. If I wanted to try GABA and L-theanine for
my anxiety, how would I begin the process of switching from meds to these
supplments? Is it likely that my doc would support this?
Sep 18, 2009 1:13 PM
Laura Owens :
Hi Teresa Sorry for the delay. Since I'm not a physician I wouldn't
dare diagnose but my suggestion is to get a thorough endocrine work-up from
an Endocrine Specialist. Your primary can give you a referral or your
OB/Gyn can. How is your thyroid? How do your adrenals function? Some
of the symptoms sound like panic disorder which is very treatable with
lifestyle changes, behavior modification, and in some instances, meds. I've
had that heart fluttering and panic at night before and I know it's from
excesses, too much coffee, too much wine the night before, generally
"too much."
As a whole, we are very hard on our
adrenal glands in this society, work, lack of sleep, coffee, sugar, stress,
few vacations, we burn them out all the time. Adrenal fatigue? thyroid?
Panic disorder? Hope this helps. I'm not familiar with Kavinace, but I am
familiar with Kava Kava if it's in that family. I'm not a huge Kava fan. I
tried it years back for my fear of flying and found that it had a
"crash" fatigue affect later. I know it can be used successfully
for anxiety, but long term I don't recommend herbs unless you take a herb
break, then it's fine.
Sep 25, 2009 10:00 AM
Guest :
My son has add. Very poor attention spand. was on adhd meds that didn't
work. I have him on l-theanine. But i gave him 1 in the morning and one at
night of 200 mg. so that is 400. Can I give him gaba on top of that? he
is only 6 years old. what else can I give that would work better? l
-theanine has helped in school but he still is having problems paying
attention. email back momteam26@yahoo.com
Oct 11, 2009 1:21 AM
Guest :
Dear,Teresa from Ohio I was getting heart palpations and took a
magnesium and calcium supplement and it stopped.Maybe this could be you
case? Doesn't hurt to try it?
Jul 9, 2008
