GABA is to Anxiety what Serotonin is to Depression
Over the last decade, serotonin has become a bit of a household name. Most people have heard of it and know it has something to do with feeling happy or maintaining a positive mood.
Serotonin is a neurotransmitter that plays an important role in mood, emotional wellbeing and overall mental health. Neurotransmitters are essentially chemical messengers that allow nerve cells to communicate with each other and with other parts of the body.
But what about GABA?
Gamma-Aminobutyric Acid (GABA) is often referred to as the body’s natural calming neurotransmitter. Its job is to help quieten activity in the brain and nervous system, promoting a sense of calm and relaxation. When GABA levels are low, it may contribute to symptoms such as anxiety, difficulty sleeping and low mood.
Let’s take a closer look at some of the ways low GABA may affect your health.
Anxiety
One of the most common signs of low GABA is anxiety.
Because GABA helps calm the nervous system, low levels can leave the brain feeling overstimulated and “stuck in overdrive.” This can show up as racing thoughts, excessive worrying, restlessness, nervousness, feeling overwhelmed, or even muscle tension and spasms.
Several herbs have traditionally been used to support relaxation and healthy GABA activity, including:
- Passionflower
- Lavender
- Lemon balm
These can be enjoyed as teas or prescribed in therapeutic doses as part of a herbal medicine formula from your naturopath.
Sleep
Do you struggle to fall asleep? Or find yourself waking in the middle of the night with your mind running a marathon?
Low GABA may be one factor worth considering.
GABA helps the brain and body shift into a more relaxed state. When levels are insufficient, it can feel difficult to switch off, making it harder to fall asleep or stay asleep.
Herbs commonly used to support sleep and relaxation include:
- Passionflower
- Kava
- Valerian
- Zizyphus
A qualified naturopath can prescribe herbal medicines that are tailored to your individual sleep concerns.
Depression
Mental health conditions rarely involve just one neurotransmitter. While serotonin often gets the spotlight, research suggests that GABA imbalances may also play a role in depression and low mood.
Supporting healthy GABA production through nutrition may be one helpful piece of the puzzle. Ensuring adequate protein intake and consuming foods rich in glutamine can provide the building blocks needed for GABA production.
Certain herbs, such as St John’s Wort, may also influence neurotransmitter balance, including GABA pathways. However, St John’s Wort can interact with a range of medications, including antidepressants, so it’s important to speak to your Naturopath before taking it.
Nutrients That Support Healthy GABA Levels
Now that we’ve looked at some of the ways low GABA may affect health, let’s explore some of the nutrients that help support healthy GABA production.
Glutamine
Glutamine (or glutamic acid) is an amino acid involved in the production of GABA.
Plant foods rich in glutamic acid include:
- Onions
- Broccoli
- Lentils
- Legumes
- Sunflower seeds
- Cashews
- Walnuts
- Oats
Animal-based sources include:
- Gelatine
- Goat
- Fish
- Chicken thigh
- Turkey
- Duck
Vitamin B6
Vitamin B6 acts as a cofactor in the conversion of glutamate into GABA, making it essential for healthy GABA production.
Foods rich in B6 include:
- Chickpeas
- Bananas
- Lentils
- Eggplant
- Garlic
- Pistachios
- Sunflower seeds
- Silverbeet
- Bok choy
- Turmeric
- Rosemary
- Vegemite
Animal-based sources include:
- Veal
- Chicken liver
- Beef kidney
- Kangaroo
- Mutton
Magnesium
Magnesium is one of my favourite nutrients when it comes to supporting the nervous system. It plays an important role in relaxation and may help improve GABA activity within the brain.
Many people notice benefits such as reduced muscle tension, improved sleep quality and a calmer mood when their magnesium levels are optimised.
Not all magnesium supplements are created equal. The type of magnesium you choose can make a significant difference. Generally, the mass produced (and often cheap) magnesium from the supermarket just won’t cut it. If you have any of the above issues I recommend booking in for a consult as naturopathy-grade magnesium is often only available via prescription.
L-Theanine
L-theanine is a naturally occurring amino acid found in tea leaves and is known for its calming effects on the nervous system.
Research suggests that L-theanine may help increase GABA activity in the brain, making tea a simple and enjoyable way to support relaxation.
Green tea, particularly matcha, tends to contain the highest levels of L-theanine. Just keep in mind that green tea also contains some caffeine, so it may be best enjoyed earlier in the day if you’re sensitive to stimulants.
Taking a Holistic Approach
While supporting GABA levels can be an important part of managing symptoms such as anxiety, poor sleep and low mood, it’s rarely the whole picture.
Stress, hormones, blood sugar balance, gut health, nutrient deficiencies, lifestyle factors and overall nervous system health can all contribute to how you’re feeling.
Improving your diet is a great place to start, but a holistic approach that looks at the whole person will often provide the best results.
If you’re struggling with anxiety, depression, insomnia or ongoing stress, consider booking a naturopathy consult to help identify and address the underlying causes – Tara.