Does Taurine Increase GABA for Anti-Anxiety Effects?

Taurine and GABA are two natural compounds that have calming effects on the central nervous system. They are both produced by the body and are being researched for their effects on relieving anxiety.

This has led to their use as supplements for those with anxiety issues or sleep problems that are linked to stress or mood disorders. But how do these compounds actually work, and what research studies do they have backing up their efficacy?

Taurine is an organic compound that is derived from Cysteine. It plays a role in brain and heart health, and might have antioxidant properties. This compound is found naturally in fish and meat, and it can also be taken as a supplement for those who want to increase their Taurine levels.

GABA, or gamma-aminobutyric acid, is a neurotransmitter produced by the brain that affects the central nervous system and produces a calming effect, according to the University of Michigan Health System. GABA can be taken as a supplement, however there is debate over the efficacy of most GABA supplements in regards to their ability to cross the blood-brain barrier.

Taurine

Amino Acid

Brain Health

Mood

Sleep

How It Works:

• Supports a calm, relaxed mood
• Promotes vision & nervous system health
• Modulates neurotransmitter activity

Dosage:

Between 1 - 3 g per day

Safety:

Rated Possibly Safe

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Benefits of Taurine

Taurine is sometimes used to ease anxiety and boost mental performance. It is also used for congestive heart failure, high cholesterol, high blood pressure and other conditions, according to the University of Michigan Health System.

Other uses for Taurine supplements include attention deficit-hyperactivity disorder (ADHD), autism, and diabetes.

How does Taurine work in the body? Taurine is a GABA agonist, according to a 2008 study published in the Journal of Neuroscience. This means that it causes more activity at GABA receptors.

GABA produces calming effects in the brain by blocking certain signals, so having increased activity at GABA receptors is believed to lead to lower levels of anxiety and stress and higher levels of relaxation.

The effects of taurine on GABA receptors have not been examined for anti-anxiety effects in humans, but there have been studies demonstrating benefits in mice.

In one study, a dosage of 200mg/kg of body weight resulted in a reduction of anxiety in mice. However, a lower dosage of 100mg/kg was not effective.

Taurine has also been researched for its effects on sleep deprivation and mental performance, including improved attention, although more research is needed to rate efficacy

Benefits of GABA

GABA supplements are used for anxiety, boosting mood, premenstrual syndrome (PMS), and ADHD. Other uses include blood pressure management, pain relief, muscle growth, and fat burning.

GABA supplements are not considered effective at reducing stress and anxiety, mainly due to the fact that they are not able to cross the blood-brain barrier. Since GABA from these supplements cannot enter the brain, the effects on mood and anxiety are currently being debated.

There are theories that personal differences in blood-brain barrier permeability may allow supplemental GABA into the brains of some people, however this has not been proven at this point, and would be a good area for future research.

Some forms of GABA may be effective (like PharmaGABA) because instead of trying to cross the blood-brain barrier they act preferentially with GABA receptors in the gastrointestinal tract (enteric nervous system). The exact connections are still being studied, but it is believed that this “second brain” in the gastrointestinal system has a connection with our brain and can actually play a role in our mental state.

A clinical study found that without crossing the blood-brain barrier and instead binding to GABA receptors in the gut, alpha waves (seen during times of relaxation and calm) in the brain increased, and beta waves (seen more in stressful situations) were decreased in patients given PharmaGABA versus patients given placebo.

However, the Natural Medicines Database states that more research is needed to rate GABA for effects on stress, tension, anxiety, confusion, and depression.

GABA has shown some benefits for managing high blood pressure and reducing motion sickness, but more research is needed for these uses as well.

In the USA, GABA is available as a dietary supplement only, and the FDA has not approved GABA as a drug to prevent or treat any conditions.

How to Take Taurine

Taurine is available in supplement form as tablets, capsules and powder that can be mixed with liquids. The exact dosage that should be taken depends on several factors, including other medications, health conditions and age.

Like GABA, Taurine is available as a supplement only, and has not been approved by the FDA as a drug to prevent or treat any conditions. Those who want to take Taurine for anxiety should discuss this supplement with their doctor first.

The Mayo Clinic states that up to 3,000 MG per day is considered safe but also warns that the long-term effects of these supplements are not known. Not much is known about the effects of high-dose Taurine supplementation, so using this product in moderation is recommended.

Taurine is also found in some energy drinks, such as Red Bull. Although this compound can help ease anxiety, it is added to these drinks to improve mental performance.

It is important to note that these drinks typically contain high amounts of caffeine as well, which can increase nervousness or cause sleep interruptions.

How to Take GABA

GABA supplements come in different forms, including tablets and capsules. There are no recommended dosages for these supplements.

Those who want to use GABA for anxiety should consult their doctor first. Dosages that are considered safe are based on underlying medical conditions, the use of other medications and age.

GABA is typically considered safe to take in doses between 250 and 500 MG, but amounts over 750 MG are not safe due to the risk of increased anxiety and sleeplessness.

Side Effects of Taurine and GABA

Taurine supplements typically do not cause side effects, although they can interact with certain types of medication.

Taurine interactions with drugs include lithium and blood pressure medications. Those who take these medications should talk to their doctor before taking taurine.

GABA supplements are considered safe to take on a short-term basis. These supplements should not be taken longer than 12 weeks, since the long-term effects are not known.

Smaller doses of GABA supplements can cause side effects, including tingling, while larger doses of 10 G or more can cause rapid heart rate and wheezing. Higher doses can also increase anxiety, making it important for those with anxiety problems to use smaller doses at a time.

GABA supplements have the potential to interact with blood pressure medications. Those who take these medications should consult their doctor before taking GABA supplements.

Taurine and GABA supplements can be used together by most people, although for most people GABA supplements may not enhance Taurine’s anti-stress effects. Keep in mind that while taurine is considered safe to take, GABA should only be used for 12 weeks or less.

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