GABA (gamma-aminobutyric acid) is a neurotransmitter that allows brain cells to communicate with each other. Helps to relax the mind and calm brain activity, allowing you to release anxiety and stress. People who are stressed, anxious or overstimulated tend to have a deficiency in this neurotransmitter. To increase your levels, try exercising and changing your diet. There are also natural supplements that help with this. If you are unable to handle the situation on your own, consult your doctor for other treatment options.
Steps
Method 1 of 4: Practice Physical Activity
Step 1. Do yoga
Yoga can help increase GABA levels by promoting concentration and awareness of the present. Combine physical postures with deep breathing in a sequence of fluid movements. These exercises can help you eliminate psychological stress through breathing and teach you to cope with anxiety. Practicing yoga two or three times a week helps to increase GABA levels.
Try taking a class at the gym or in a specialized center. Alternatively, practice yoga at home by following some online tutorials. Invite a friend or family member to join the lessons if you need some motivation
Step 2. Start walking or running
Cardiovascular exercises have been shown to help boost GABA levels. So, try to increase the production of this neurotransmitter by walking briskly and running 3 or 4 times a week.
Join a group of runners to get you running and create a running playlist to keep motivation high. Find a friend or family member to walk with regularly at a brisk pace
Step 3. Try meditation and deep breathing
Both can help you increase GABA levels. Practice meditation and deep breathing indoors, choosing a quiet, secluded place. To breathe deeply, close your eyes by sitting in a comfortable position and inhale for a count of four, then exhale for a count of four again. Repeat the exercise several times until you feel calmer.
You can also try taking a meditation and deep breathing course at a specialized center
Method 2 of 4: Change the Power
Step 1. Eat foods rich in glutamic acid
Glutamic acid helps the brain produce GABA. So, try modifying your diet by adding foods that are high in glutamic acid to what you already eat, including:
- Almonds and walnuts;
- Bananas;
- Beef liver;
- Broccoli;
- Brown rice;
- Halibut;
- Lentils;
- Oat flakes;
- Citrus fruits;
- Potatoes;
- Rice bran;
- Spinach.
Step 2. Avoid foods containing excitotoxins
Excitotoxins can over-stimulate neurons, causing increased anxiety, insomnia, attention disorders and stress. Thus, by avoiding the intake of these substances, you will allow the GABA to gradually increase, especially if you also make other changes in your diet and lifestyle.
- Avoid foods that contain monosodium glutamate, such as processed and pre-cooked ones.
- Cut back on foods rich in aspartame, such as sodas and artificial sweeteners.
- You should also avoid foods containing artificial flavors and colors, such as carrageenan, gelatin, glutamic acid, soy extract, whey protein, and textured protein.
Step 3. Drink green tea and ginseng tea
These two substances can help increase GABA levels. Oolong tea can also be useful because it gives off an aroma that affects the production of GABA in the brain.
Try making green tea at home. Get in the habit of drinking it in the morning to start the day, alternating it with ginseng tea and oolong tea
Method 3 of 4: Take Supplements
Step 1. Try GABA supplements
On the market you can find GABA supplements that, according to the manufacturers, increase the levels of this neurotransmitter. Some doctors argue that this is not possible, because GABA is unable to cross the blood brain barrier. In other words, there is no guarantee that such products will be able to transfer this molecule to the brain. However, if you want to give it a try, be aware that they pose no health risk.
- If you start to feel more relaxed and calm while taking the supplement, it may be working.
- When purchasing, always check that the company is trustworthy and that the supplement has been third-party tested. Search the Internet for supplier or manufacturer reviews to make sure it meets all legal criteria for selling.
Step 2. Take a taurine supplement
Taurine is an amino acid found in the brain in high concentrations. It acts similar to neurotransmitters and can activate GABA receptors. Thus, taurine supplements can promote the release of GABA throughout the nervous system and the production of this substance in the brain.
You can find taurine supplements on the Internet or at health food stores. Before purchasing, make sure that the supplier or manufacturer is reliable and that it complies with all the legal criteria for the sale
Step 3. Take magnesium supplements
Magnesium supplements help increase magnesium levels in the brain and consequently increase levels of this neurotransmitter. They can also help fight insomnia, stress, and fatigue.
You can buy them on the Internet or at a health food store
Method 4 of 4: See Your Doctor
Step 1. Ask your doctor if there are any medications that can increase GABA levels
Some anxiolytics can stimulate the brain to release this neurotransmitter. For example, Xanax and other similar drugs, called benzodiazepines, are often prescribed to relieve anxiety and increase GABA levels. However, they produce side effects that can compromise health in other ways. Therefore, consult your doctor to find out which drugs to take in order to increase the production of this endogenous molecule.
- Be aware that psychiatric drugs can be addictive and should only be taken for short periods of time.
- If you suffer from anxiety or severe stress, your doctor may suggest an anxiolytic to help you manage the problem. One of the side effects of this drug is the increase in GABA levels.
Step 2. Talk to your primary care physician before taking any supplements
If you are planning to take vitamin or mineral supplements, consult your doctor. It is especially important if you are already undergoing therapy: you must avoid that something can negatively interact with the drugs. Also, ask your doctor if the supplement you intend to take is safe and meets all legal criteria for sale.
- Your doctor may recommend that you consult a naturopath or holistic practitioner to source reliable supplements and access natural treatments to increase GABA levels.
- Your primary care physician's knowledge of supplements may be limited depending on his or her specialty.
Step 3. Ask your doctor if there are other treatments to increase GABA
He may advise you to make some dietary and lifestyle changes, especially if you do not intend to continue taking anxiolytics. He will probably point out these measures to you even before prescribing your medications.
