Do GABA Supplements Help Anxiety?
This Much Touted Anti-Anxiety Amino Acid May Be More Hype Than Help.
Jan 15, 2009
As people continue to look for safe, natural anti-anxiety solutions, GABA supplements are getting more attention. But can they deliver what they promise?
The Importance of GABA: Your Brain's Calming Chemical
GABA or gamma-aminobutyric acid is an amino acid made in brain cells from glutamate. It functions as an inhibitory neurotransmitter, meaning it blocks nerve impulses. Without GABA, nerve cells fire too often and too easily. GABA is especially abundant in the cerebral cortex, where thinking occurs and sensations are interpreted, (Jacob J. Schor, N.D. and Rena A. Bloom, N.D.,“GABA: Gamma-Amino Buytric Acid,” Naturopathic Clinic News. Accessed January 14, 2009.)
As one of the primary neurotransmitters, GABA is responsible for inhibitory processes. It elevates the production of alpha waves associated with feeling relaxed (without drowsiness) while boosting mental alertness. Moreover, GABA lowers beta waves that contribute to a state of nervousness, racing thoughts and hyperactivity.
GABA has a calming, rhythmic affect on the electrical impulses in the brain. While a balanced brain receives regular, smooth electrical impulses, a GABA deficient one receives impulses in spurts. As a result, the brain experiences arrhythmia, or dysrhythmia which directly affects overall emotional well-being.
GABA Deficiency Symptoms
In our fast-paced world a GABA deficiency is quite common. Environmental toxins, stress and other factors can deplete levels. The caffeine in coffee for instance, inhibits GABA release. The less GABA, the more nerve transmissions occur. The sensation of drinking too much coffee is a direct affect of having high glutamate production without enough GABA.
A number of common disorders are related to the brain's inability to produce sufficient amounts of GABA:
- Anxiety symptoms
- Irritability
- Headaches
- Hypertension
- Palpitations
- Seizures/epilepsy
- Lower sex drive
- Disorders of the heart
GABA Supplements and The Blood-Brain Barrier Challenge
The brain, unlike other organs in the body, has an elaborate structure designed to isolate and protect it against invading toxins, chemicals and potentially harmful substances. This mechanism of self-protection is called the blood-brain barrier.
According to a paper presented by Quentin R Smith, "Transport of Glutamate and Other Amino Acids at the Blood-Brain Barrier" in The Journal of Nutrition, 2000 April, the blood-brain barrier system consists of tissue sites, including brain vascular endothelial cells, choroid plexus epithelial cells and arachnoid membrane. In combination these tissues restrict and regulate the flux of substrates between the circulation and the central nervous system.
GABA Research and Manufacturer Claims Are Too Sketchy
Schor and Bloom note that to date most GABA research has focused primarily on "the mechanics of GABA action and the drugs and chemicals which affect its action along with GABA's role in various disease states."
In other words, little is known about how well GABA actually penetrates the blood-brain barrier to produce the desired calming affect. Most positive evidence in this regard has been anecdotal. (Braverman, E. Pfeiffer, C. The Healing Nutrients Within. Keats Publishing, New Canaan, Connecticut. 1987).
Some companies claim to have developed "smart drugs" that work more efficiently in the body. The "smart drug" for GABA is called Picamillion. Manufacturers suggest Picamillion works because it is molecularly bonded to niacin, which acts as a carrier to bring GABA across the blood-brain barrier. One company claims to only use Japanese made pharmaceutical grade GABA that "has been shown" to cross the blood-brain barrier. Without substantiation however, buyer beware.
Alternatives Ways To Boost GABA
Until more research is available consider the following GABA-boosting options:
- Supplement with L-theanine. L-theanine is an amino acid that naturally occurs in green tea, although you'd have to drink a lot of cups to feel any calming affect. L-theanine does however, cross the blood-brain barrier. Supplements are available but be sure to buy only the Suntheanine form that is patented and proven.
- Eat your GABA. Complex carbohydrates increase glutamic acid/glutamate which forms glutamine, an amino involved in the production of GABA. Cooking destroys amino acids so eat as many raw foods as possible.
As researchers continue to study the blood-brain relationship of oral GABA, consumers should be cautiously optimistic before buying supplements to relieve anxiety. Consider alternative solutions to naturally stimulate GABA production in the brain.
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