This article was co-authored by Klare Heston, LCSW. Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
There are 14 references cited in this article, which can be found at the bottom of the page.
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GABA (gamma-aminobutyric acid) is a chemical in your brain that helps your brain cells communicate with each other. It helps to calm your mind and relax your brain activity, allowing you to release stress and anxiety.[1] Individuals who are stressed out, anxious, or overstimulated tend to be deficient in GABA.[2] To increase the amount of GABA in your brain, you can try doing physical activity and adjusting your diet.[3] There are also natural supplements that can help to increase GABA.[4] If you are not able to increase your GABA levels on your own, speak to your doctor about other treatment options.
Steps
Doing Physical Activity
Do yoga. Yoga can help to increase your GABA levels by increasing your ability to focus and be mindful in the moment. The practice of yoga often combines holding postures and deep breathing in a flowing sequence. This can help you to breathe through psychological stress and help you learn how to cope with anxiety. Doing yoga two to three times a week can help to increase GABA.[5]- Try taking a yoga class at your gym or at a local yoga studio. Do yoga at home by following online yoga instruction videos. Enlist a friend or family member to do yoga with you if you need a little motivation.
Take up walking or running. Physical exercises that increase your cardio levels have been shown to help increase your GABA levels. Walking and running three to four times a week at a brisk pace can contribute to higher levels of GABA.[6]- Join a running group to help you stay motivated to run. Make a good running playlist to help you stay motivated during your runs. Find a friend or family member to go on brisk walks with you on a regular basis.
Try meditation and deep breathing. Meditation and deep breathing can both help to increase your GABA levels.[7] Do meditation and deep breathing at home in a quiet, secluded spot. To do deep breathing, close your eyes in a comfortable seated position and inhale to the count of four. Then, exhale to the count of four. Repeat this several times until you feel calm.- You can also try taking a meditation and deep breathing class at a meditation center in your area or through a yoga studio.
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Adjusting Your Diet
Eat foods high in glutamic acid. Glutamic acid can help to form GABA in your brain. You can adjust your diet to include more foods that are high in glutamic acid. Add these foods to your existing diet. Foods high in glutamic acid include:[8]- Almonds and walnuts
- Bananas
- Beef liver
- Broccoli
- Brown rice
- Halibut
- Lentils
- Oats
- Citrus fruits
- Potato
- Rice bran
- Spinach
Avoid foods that contain excitotoxins. Excitotoxins can cause the neurons in your brain to get too excited, leading to an increase in anxiety, insomnia, attention disorders, and stress. Avoiding foods that contain excitotoxins can allow your GABA levels to increase over time, especially with other dietary changes and lifestyle changes.[9]- You should also avoid foods that contain artificial flavorings and colorings as well as carrageenan, gelatin, glutamic acid, soy extract, whey protein, and textured protein.
Drink green tea and oolong tea. Green and oolong tea may help to increase your GABA levels.[10]- Try preparing green tea at home. Get in the habit of drinking green tea or oolong tea at home in the morning to start your day.
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Taking Supplements
GABA supplements aren't as useful as you might think. There are GABA supplements on the market that claim to increase the GABA levels in your brain. Medical professionals argue that this is not possible, since GABA cannot effectively pass the blood brain barrier in your body. This means taking a GABA supplement does not actually help GABA reach your brain.[11]. Consult with your doctor first if you would like to take GABA supplements.- If you do decide to try GABA supplements anyway, always check that the supplier is reputable and that the product has been tested by a third party. Look up reviews for the supplier or manufacturer online to confirm they are legitimate.
Try taurine supplements. Taurine is an amino acid that can be found in your brain in high concentrations. It acts similar to a neurotransmitter and can activate the GABA receptors in your brain. Taking taurine supplements can help to encourage the release of GABA and the formation of GABA in your brain.[12]- You can find taurine supplements online or at your local health store. Make sure you confirm the supplier or manufacturer of the supplement is reputable and legitimate before you take the supplement.
Take magnesium supplements. Magnesium supplements can help to increase the magnesium levels in your brain. This can then help to increase GABA. Magnesium supplements can help to reduce insomnia, stress, and low energy.[13]- You can get magnesium supplements online or at your local health store.
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Speaking to Your Doctor
Ask your doctor about medications to increase GABA. Certain anti-anxiety medications can increase your brain’s receptiveness to GABA. Medications like Xanax and other anti-anxiety medications, called benzodiazepines, are often prescribed to help reduce your anxiety levels and increase your GABA levels.[14] However, these medications also come with side effects that may affect your health negatively in other ways.[15] Speak to your doctor about medications you can take to increase GABA.- These medications have the potential to be addictive and are only meant to be prescribed for short periods of time.
- If you are diagnosed with anxiety or high stress, your doctor may suggest a certain anti-anxiety medication to help you address the issue. One side effect of this medication could be an increase in GABA.
Speak to your doctor before you take any supplements. Before you consume any vitamin or mineral supplements, make sure you speak to your doctor first. This is especially important if you are already on medication, as you do not want the supplement to interact badly with your medication. You should also ask your doctor if they can confirm the supplements are legitimate and safe to take.- Your doctor may recommend that you speak to a naturopath or a holistic practitioner to get access to reliable supplements and natural treatments for increasing GABA.
- Depending upon your doctor’s expertise, their knowledge about supplements may be limited.
Ask your doctor about other treatments to increase GABA. Your doctor may recommend that you try dietary changes and lifestyle changes to increase GABA, especially if you do not want to go on anti-anxiety medication. They may suggest that you try changes to your diet and lifestyle first before they prescribe medications.Advertisement
Expert Q&A
References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684331/
- ↑ https://foodforthebrain.org/the-link-between-alcohol-dependency-and-gaba-deficiency/
- ↑ https://www.sciencedaily.com/releases/2016/02/160225101241.htm
- ↑ https://www.sciencedirect.com/science/article/pii/S1756464619305936
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/
- ↑ https://www.sciencedaily.com/releases/2016/02/160225101241.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/
- ↑ https://www.ororecovery.com/ways-to-increase-gaba-naturally-for-anxiety-without-benzos/
- ↑ https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/excitotoxin
- ↑ https://www.tandfonline.com/doi/pdf/10.1271/bbb.60233
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160/
- ↑ https://news.cornell.edu/stories/2008/02/scientists-close-taurines-activity-brain
- ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201805/what-you-need-know-about-magnesium-and-your-sleep
- ↑ https://web.williams.edu/imput/synapse/pages/IIIA7.htm
- ↑ https://www.aafp.org/afp/2000/0401/p2121.html
About this article
If you want to increase your GABA, the chemical in your brain that helps keep you relaxed, there are a few adjustments you can make to your daily routine. Try to jog or go on a brisk walk 3-4 times a week, since cardio can help increase your GABA levels. Practicing meditation and yoga can also help you raise your GABA levels. Besides exercising, try to eat foods high in glutamic acid, like almonds, bananas, broccoli, brown rice, halibut, and potatoes. You’ll want to avoid foods that contain excitotoxins, like fast food and processed foods, since these can make you more anxious. To learn about supplements that can help your body form more GABA, read on!
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