B6 can be found in all animal products, as well as grains, pulses, eggs and dairy. However, you may want to consider a supplement that contains all the B vitamins to help boost B6 levels temporarily. Researchers have found that vigorous bouts of exercise can increase GABA. In addition, exercise helps to switch on a regenerative substance in the brain called Brain-Derived Neurotrophic Factor BDNF — helping create new and healthy brain cells and increases neuroplasticity, which prevents anxiety and depression.
There is a significant body of evidence that demonstrates how practices such as yoga, can help increase levels of GABA in the brain. For example, in a study comparing the effects of walking and yoga in two separate groups, MRIs that were taken following these activities demonstrated significant differences.
Participants in the two control groups did these activities for one hour, three times a week, over a period of 12 weeks. The yoga practitioners also reported improved mood and anxiety compared to the waking control group. These findings give us clues as to what our bodies need in order to maintain health and mental wellbeing. These simple, practical steps are easy to implement and can help reduce alcohol cravings and increase GABA in the brain.
In addition, eating a balanced diet that helps to stabilise blood sugar levels, is also essential for preventing cravings. To help provide a sustainable source of energy, eating three meals a day which contain protein-rich foods such as poultry, fish, eggs and pulses, as well as complex carbohydrates, such as sweet potatoes, butternut squash, other root vegetables and brown rice, and a wide variety of vegetables, is essential.
Even though the effect of GABA varies from individual to individual, the beneficial effects may be discernible within two weeks, but its full impact may be noticed after six to eight weeks. Dose — mg to 1.
Side Effects Some people have reported tingling on the surface of the skin for a few minutes after the intake of GABA. Rather rarely, both these sensations may be experienced by a small percentage of people, but they are temporary, and resolve of their own accord. It should be noted that GABA has a slight sedative effect and may cause some drowsiness. If this is the case it should be taken right before retiring for the day.
For more information refer to the Brain Chemistry page on this website. References Satterfield, Neuroscience: Exploring the Brain. Liss, New York. They also reported improved sleep quality four weeks after starting treatment. Like many other studies looking at the effects of GABA supplements in humans, this study was very small, with only 40 participants.
A study in Japan examined the effects of a beverage containing either 25 mg or 50 mg of GABA on 30 participants. Both beverages were linked to reduced measures of mental and physical fatigue while doing a problem-solving task. But the beverage containing 50 mg appeared to be slightly more effective. Another study from found that eating chocolate containing 28 mg of GABA reduced stress in participants performing a problem-solving task.
In another study, taking capsules containing mg of GABA reduced measures of stress in people completing an experimental mental task.
The results of all of these studies sound promising. But most of these studies were very small and many are out of date. Larger, more long-term studies are needed to fully understand the benefits of GABA supplements. If you want to try GABA, consider talking to a doctor first. Make sure to tell them about any prescription or over-the-counter medications you take, including herbs and other supplements.
They can give you a better idea of potential interactions to watch for while taking GABA. GABA has an important role in our bodies as a chemical messenger.
But when used as a supplement, its role is less clear. Some research shows that it may be an option to help reduce stress, fatigue, anxiety, and insomnia. But many of these studies are small, outdated, or both. More evidence is needed to better understand the potential benefits of taking GABA. Anxiety is a common mental health condition. For some people, it can interfere with their daily activities. Our registered dietitian discusses the 10….
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