GABA: An important neurotransmitter for mood and sleep

Veröffentlicht am: October 08, 2024
Dr. med. Wolfgang Bachmann
Dr. med. Wolfgang Bachmann

General practitioner

What is GABA (gamma-aminobutyric acid) and how is it formed?

y-Aminobutyric acid or gamma aminobutyric acid (GABA) is an amino acid that is formed in the brain. It acts as a neurotransmitter and is used for communication between the individual brain cells. GABA has a calming effect and reduces neuron activity in the brain and central nervous system. This affects the body in many ways:

  • promotes relaxation
  • relieves stress
  • makes you calmer
  • balances your mood
  • relieves pain
  • and promotes good sleep

GABA appears to play a major role in our general health. But how is this amino acid formed? 

Interestingly, the amino acid has its origin in glutamate, which is produced during the metabolism of glucose. Glutamate is a precursor in the synthesis of GABA. The formation of GABA is dependent on the brain's ability to convert glutamate using a special enzyme called glutamate decarboxylase (GAD).

Contents

How does the neurotransmitter work in the body?

The task of GABA is to reduce the activity of nerve cells in the brain and central nervous system and to ensure that the brain and body "shift down a gear".

By inhibiting neuronal activity, gamma aminobutyric acid has a beneficial effect on various areas:

  • calming effect and a restful sleep
  • Relief from mental stress and anxiety
  • Improvement of the mental mood
  • Lowering blood pressure
  • Regulation of muscle tension
  • Relief from PMS symptoms
  • for the treatment of attention deficit/hyperactivity disorder (ADHD)
  • on burning fat and building muscle mass
  • Regulation of the immune and hormone system, as well as appetite and metabolism
  • Positive effect on the gastrointestinal tract

What are the symptoms of a GABA deficiency?

A low GABA level can lead to the following symptoms:

  • Fears
  • Chronic stress
  • Depression
  • Difficulty concentrating and impaired memory
  • Muscle pain and headaches
  • Insomnia and other sleep disorders

The abuse of drugs and other substances can also reduce the activity of the neurotransmitter.

Many doctors try to determine the GABA level by means of a questionnaire on various symptoms and a test to determine the organic acids.

If a deficiency is diagnosed, a urine test is carried out to find the cause. The urine test measures the B6 biomarker (pyridoxine) levels. Low values indicate a B6 deficiency. This means that glutamate cannot be converted into gamma aminobutyric acid to a sufficient extent.

Very high values indicate increased production of stress hormones, which neglects the synthesis of glutamate in GABA. Low values indicate an exhausted hypothalamic-pituitary-adrenal (HPA) axis.

How can GABA levels be increased?

In order for the body to produce the amino acid, it needs L-glutamine. This is first converted into another amino acid called glutamic acid and then into gamma aminobutyric acid.

The body needs zinc, vitamin B6 and taurine for this process. If there is a deficiency in one or more of these important nutrients, the body cannot produce enough GABA.

Other ways to increase GABA levels:

Increase GABA levels: 8 methods

1. better stress management

Follow the 8 habits explained in this article. You will learn how to deal better with stress and recover.

2. anti-inflammatory diet

Pay attention to your diet and include anti-inflammatory foods in your diet: wholesome organic foods with plenty of nutrients that promote healthy neurotransmitter function.

3. better sleep

Good and, above all, sufficient sleep is at the top of the list if you want to boost your GABA levels.

4. improve your intestinal flora

Consume plenty of fermented foods, antimicrobial and carminative herbs such as garlic, onions, oregano, basil, thyme, peppermint, ginger, etc. This will strengthen your intestinal health in particular.

5. epsom salt baths with essential oils

Epsom salt baths enrich the blood with magnesium, which provides soothing relaxation. Also add essential oils such as valerian, kava, chamomile, lavender, lemon balm and passionflower, which have a strengthening effect on gamma amino butyric acid levels.

6. breathing exercises

Take your time and concentrate on your breathing. This also has a positive effect on your GABA levels. Three minutes an hour is sufficient. Breathe in deeply for five to ten seconds and then breathe out deeply for five to ten seconds.

7. regular exercise

Regular exercise benefits all neurotransmitters. People with low GABA levels should perform low-intensity movements such as walking, deep breathing and yoga.

8. food supplements

  • GABA capsules: Taking gamma aminobutyric acid as a supplement can have positive effects. It is assumed that the substance is too large and cannot cross the blood-brain barrier. However, the blood-brain barrier is damaged in many people with low GABA levels, so that most people respond very well to appropriate supplements. GABA dosage: As a general rule, you should start with a low dose and increase it slowly if necessary. To promote sleep, for stress and anxiety: 100-200 mg and more (in scientific studies). The individual dose and duration of intake varies from person to person.
  • Magnesium: Magnesium-containing supplements help to boost amino acid levels. 
  • Vitamin B complex: A vitamin B6 deficiency can be the cause of low GABA levels. Take a vitamin B complex preparation to strengthen it.
  • Probiotics: Probiotics, which contain various lactobacilli and bifidobacteria, have a particularly positive effect on GABA levels and your intestinal flora. Take 30 to 100 billion CFU daily.
  • L-glutamine: Taking L-glutamine can have an extremely positive effect on GABA levels. Start with four to five grams and observe how your body reacts to it. If you tolerate the preparation well, you can slowly increase the dose to ten to twelve grams a day.
  • Taurine: This is a precursor of gamma aminobutyric acid with a similar structure. However, the substance is smaller. In the brain, it supports the activation of GABA receptors. Take 300 to 600 mg once or twice a day.
  • L-Theanine: The natural, bio-active, free amino acid promotes relaxation. L-theanine improves the formation of GABA and helps your mind to relax without drowsiness. Take 50 to 100 mg once or twice a day.
  • Valerian, kava, camomile, lavender, lemon balm and passion flower: these herbs boost the formation and utilization of GABA in the brain. Use them as teas or apply them to your body as essential oils. You can also use them in an Epsom salt bath or in a diffuser.

What does GABA contain? (Food)

GABA function in the brain can be supported by a diet rich in vitamins and whole foods. Foods that promote mitochondrial health also have an extremely positive effect.

Neurotransmitter GABA in food

Gamma amino butyric acid is naturally found in green, black and oolong tea, as well as fermented foods such as kefir, yogurt and tempeh. However, other foods also contain GABA or can increase production in the body, including whole grains, fava, soy, lentils and beans, nuts including walnuts, almonds and sunflower seeds, fish including shrimp and halibut, citrus fruits, tomatoes, berries, potatoes and cocoa.

Vitamins and compounds that boost mitochondrial function include CoQ10 (spinach, broccoli, cauliflower), ribose (mushrooms), arginine (pumpkin seeds, peanuts) and vitamin C (citrus fruits, peppers, Brussels sprouts). 

What interactions occur when taking GABA?

Many drugs interact with the amino acid or GABA receptors in the brain. They alter and promote certain brain functions:

  • the relaxation
  • relieve pain
  • reduce stress and anxiety
  • lower blood pressure
  • improve sleep.

Barbiturates, anesthetics, benzodiazepines, antidepressants and drugs used to treat seizures are some of the drugs that target GABA.

In addition, a number of natural supplements influence the activity of GABA, help to relieve stress and anxiety, promote balance and support sleep. Valerian and hops, magnesium and L-theanine all have an effect on GABA activity in the brain. Other natural supplements include: L-arginine, kava, passion flower, American ginseng, etc.

These are common medications and supplements that have been scientifically confirmed to interact with GABA. If you are taking these or other medicines or supplements, you should always consult your doctor.

Medication, herbs and preparations for lowering blood pressure: As GABA can lower blood pressure, corresponding preparations should not be taken together with other herbs or preparations that also have a blood pressure-lowering effect. The combination of such products can lead to an excessive drop in blood pressure.

Antidepressants and drugs to influence neural activity: Be sure to talk to your doctor if you are taking antidepressants and also want to use GABA.

 

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