Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid produced in the brain. GABA suppresses nerve impulses related to anxiety by acting as a neurotransmitter. Therefore, GABA supplements and GABA-enhancing supplements can be effective in treating mild anxiety. Moderate and severe anxiety typically require more aggressive treatment but may also benefit from the incorporation of GABA or GABA-enhancing supplements. Consult your physician prior to using GABA or GABA-enhancing supplements to treat your anxiety.
Step 1
Take a daily GABA supplement, which can be purchased at pharmacies. It is unknown whether or not GABA supplements cross the blood-brain barrier, but they have been shown to provide mild relief to mild symptoms of anxiety when used daily. The brain's blood supply is separate from that of the blood supply of the rest of the body. This separation is known as the blood-brain barrier. Many supplements and medications are unable to cross this barrier, deeming them ineffective in altering the chemistry of the brain. The typical GABA supplement dosage is 750 mg, which can be taken at any time of day.
Step 2
Incorporate GABA-enhancing supplements into your diet. GABA-enhancing supplements promote greater production of GABA in your body. These supplements include kava kava, chamomile, kanna, valerian and passionflower. Though all of these supplements can be purchased over-the-counter at pharmacies, you should consult your doctor or pharmacist before taking any of these GABA-enhancing supplements to prevent drug-supplement interactions. For example, people taking selective serotonin reuptake inhibitors, which are commonly used in the treatment of anxiety, should not take kava kava or kanna.
Step 3
Add GABA-rich foods into your diet. Broccoli, walnuts, brown rice, spinach, walnuts, lentils, bananas, oranges, almonds, oats and halibut are high in GABA.
References
- "Focus on Nursing Pharmacology"; Amy Morrison Karch; 2009
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
