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Trying to find out what dosage to use for your GABA supplements?
GABA deficiency is thought to play a role in many mood disorders, anxiety, insomnia, panic attacks, ADHD, and depressive symptoms.
In addition, people report finding help in breaking addictions to tobacco or alcohol by using GABA supplements.
Those suffering with fibromyalgia also have provided many anecdotal reports indicating a relief of their symptoms when adding a GABA dosage to their daily regimen.
GABA (Gamma-Aminobutyric Acid) is an important neurotransmitter synthesized in the human brain from glutamate. Although we don’t yet know exactly how many different kinds of neurotransmitters our bodies have, scientists have been able to identify over 100 different types.
GABA works in our bodies in two ways – first, it works to regulate our muscle tone, and secondly, it works as a calming agent in our brains.
In the brain, GABA is the second most abundant neurotransmitter. It is important because it is the main neurotransmitter responsible for exerting an inhibitory effect on neurons when they are in an excited state.
GABA works to neutralize and calm other neurotransmitters which may be firing too rapidly. This inhibitory action allows us to experience a relaxed and tranquil sense of well-being.
Mood
Sleep
Body- building- Anxiolytic effects to reduce stress
- May improve sleep & anxiety
- Supports fat loss & increases HGH
GABA Dosing Guidelines
Related Topics
Proper dosages depend on many different factors including age, weight, sex, and the reason for taking the supplement.
The below dosage recommendations are general guidelines only, and your personal dosage may be different.
As with any supplement, starting off with a lower dose and slowly working your way up to find the “sweet spot” for your individual system is important.
Before taking GABA supplements, you should discuss it with your doctor to help determine the best dosage for your needs, and to be sure it will not interact with any supplements or medications you are currently taking.
GABA supplementation cannot and should not be used to replace medications prescribed by your doctor. GABA is available as a dietary supplement only, and the FDA has not approved GABA as a drug to prevent or treat any conditions.
Typically, a standard dose ranges somewhere between 250 mg – 750 mg taken two or three times throughout the day. Although some users report taking higher doses, exceeding 2000 mg (2 grams) per day is not recommended.
Generalized stress relief – 250mg taken two or three times during the day is recommended.
Anxiety – start with 250mg three times per day. This can be increased up to 650mg if necessary.
ADHD – begin with 250mg three times per day. Allow at least two to three days at this dose. Increase in 50mg increments up to 400mg if needed.
Fibromyalgia – 250mg three times daily or 750mg once daily.
Insomnia – 500mg-750mg taken about half and hour before bedtime is recommended. This can be increased up to 1000mg if needed.
Blood Pressure – One study designed to determine the effects of GABA on blood pressure suggests that taking 10mg per day can, over time, lower blood pressure. Additional research is needed to determine if GABA, in fact, has a beneficial effect on blood pressure.
The Natural Medicines database recommends that you take GABA on an empty stomach. Because of its potential to cause drowsiness, you should not drive until you know how this supplement affects you.
GABA is not only used in our brains, but also influences muscle tone. If taking more than 1000mg of GABA per day, plan to exercise immediately after taking the supplement to aid the body in processing the supplement.
Side Effects
Taken at the suggested dosage, there are very few potential side effects with this supplement.
Side effects which were reported during studies were quite mild and usually dissipated shortly after onset.
These include a tingling in the face, neck or limbs, an increase in heart rate, shortness of breath or rapid breathing, and drowsiness.
Pregnant or lactating women should not take GABA. It is unknown how this supplement may affect children, either in the short or long term, thus until is has been studied, GABA should not be given to children unless under a doctor’s supervision.
GABA Alternatives
Research shows that GABA supplements are ineffectual at crossing the blood-brain barrier to any great degree. It is understood that supplements which are unable to cross this barrier are not able to be used in the brain for the purpose intended.
However, there are many anecdotal reports from users that say GABA supplements had various positive mental effects. It is possible that these effects are entirely due to the placebo effect.
There are also some alternative theories of why GABA supplements seem to work for some people. One theory is that there may be personal differences in blood-brain barrier permeability that could allow supplemental GABA to enter the brains of some people and cause an effect there. Another theory is that GABA does not need to enter the brain at all to have mental effects, but instead can interact with receptors in the enteric nervous system in the gastrointestinal tract.
Either of these theories could help to reconcile the current scientific knowledge of GABA supplements and the countless positive reviews of users online. These theories have not been proven, and would be good areas for future research.
Those who found GABA supplements unable to provide them with the benefits they were seeking, often turn to one of the more effective GABAergic compounds. Two of these which cross the blood-brain barrier effectively are L-Theanine and Lemon Balm.
GABA in Review
Gamma-Aminobutyric Acid (GABA) is a popular supplement that people have used for many reasons including anxiety, depression, and ADHD. GABA is produced naturally in our bodies and is utilized in the brain to calm excited neuronal firing.
When taking supplements, the appropriate GABA dosage will be determined based on your individual sensitivity level as well as your reason for using this compound.
Because GABA supplements are unable to penetrate the blood-brain barrier, many people may not find GABA supplementation useful for causing any mental effects. Alternatively, some GABAergic supplements are able to effectively cross the blood-brain barrier and provide the necessary materials the brain needs to function properly.
- Munro G, Hansen RR, Mirza NR. GABA(A) receptor modulation: potential to deliver novel pain medicines? Eur J Pharmacol. 2013
- Roberto M, Gilpin NW, Siggins GR. The central amygdala and alcohol: role of γ-aminobutyric acid, glutamate, and neuropeptides. Cold Spring Harb Perspect Med. 2012
- Streeter CC, Whitfield TH, Owen L, Rein T, Karri SK, Yakhkind A, Perlmutter R, Prescot A, Renshaw PF, Ciraulo DA, Jensen JE. Effects of yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study. J Altern Complement Med. 2010
- Winkelman JW, Schoerning L, Platt S, Jensen JE. Restless legs syndrome and central nervous system gamma-aminobutyric acid: preliminary associations with periodic limb movements in sleep and restless leg syndrome symptom severity. Sleep Med. 2014
- Vanini G, Lydic R, Baghdoyan HA. GABA-to-ACh ratio in basal forebrain and cerebral cortex varies significantly during sleep. Sleep. 2012
Article last updated on: March 13th, 2018 by Nootriment
6 Comments
Ineffectual because it can’t cross the blood brain barrier? Take on an empty stomach??? Do you people do any research?!!! (Or do you just believe what you’ve been told?) I’ve been taking GABA for YEARS for PTSD and the sleep/anxiety related problems it brings. Take GABA on an empty stomach and you are likely to have a wave of nausea and possible tingling flush thruugh the body when it hits the blood stream alll at once. As for how effectual, Valium works on the GABA receptors… this is every bit as effective as Valium. BUT, contrary to what you say, it DOES have a side effect that some people cannot handle. Dreams tend to become extremely vivid and realistic. Some people are highly disturbed by this and discontinue use immediately. Of course, on everything I’ve said, your mileage may vary, but I know that it is a life save for me since I don’t tolrate (nor can I afford) prescription drugs. I take 500 mg at noon and 750mg at midnight. I will take extra doses when I encounter acute high stress situations. I also take it along with 300mg 0.3% hypericin of St Johns Wort twice a day to help with depression.
Hi Kevin,
The recommendations to take GABA on an empty stomach are based on information from the authoritative Natural Medicines database which is reviewed by medical experts and used as the source for information on Web MD, Mayo Clinical and a number of other sites. Please find the quote below:
“Secondary sources suggest taking 250-500mg of GABA three times daily on an empty stomach or only at bedtime (as GABA may induce sleepiness). Doses should not exceed 750mg, as higher amounts may induce anxiety and insomnia.”
I don’t see how – “Very Limited Evidence Showing Improved Anxiety Symptoms” is a PRO?
Problem with all medications and suppliments that give advise on dosage and whether to take on empty stomach is individualism! people vary in size weight and absorption. So we have to start at lowest dose on empty stomach and find what works for our individual needs. If a higher dose after eating something works best, then no one should change that for you. Just as if 250mg or less may work for someone on an empty stomach and wouldn’t be wrong for them.
The best advise is where the article says start low and see what works for you. In the real world, that’s the best advise with all medications and suppliments. I think there are a lot of people out there taking way more medication than they need, just as there maybe some people that could be helped by higher dosing. We’re all sooo… different!
Apparently GABA deficiency plays a role in causing sleepwalking. In an article in “Scientific American” it was reported that neurologist Antonio Oliviero and his team proposed a possible physiological mechanism underlying sleepwalking. In the article Oliviero stated the following—-“During normal sleep the chemical messenger gamma-aminobutyric acid (GABA) acts as an inhibitor that stifles the activity of the brain’s motor system. In children the neurons that release this neurotransmitter are still developing and have not yet fully established a network of connections to keep motor activity under control. As a result, many kids have insufficient amounts of GABA, leaving their motor neurons capable of commanding the body to move even during sleep. In some, this inhibitory system may remain underdeveloped—or be rendered less effective by environmental factors—and sleepwalking can persist into adulthood.” So basically what this is saying is that lack of GABA can result in sleepwalking. This is interesting work done by Antonio Oliviero and his team. Based on reading this, it’s just an opinion—I think maybe it looks like consuming GABA might be something that could be done to reduce or prevent sleepwalking. Biggest question is what dosage of GABA a person should take to prevent the sleepwalking?
More research needs to be done. But certaintly it does appear that having sufficient GABA in the brain is important in reducing and preventing sleepwalking. That’s what it appears.
I just discovered GABA and it is the ONLY thing that has helped with the high anxiety I’ve been dealing with all my life. I am up to 2000 mg spread out through the day and it is magnificent!