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Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter, which means that it limits nerve transmission. Without the right levels of GABA, nerve cells are activated too often, potentially contributing to symptoms ofsocial anxiety disorder(SAD).

Learn more about what GABA is and its relation to social anxiety. We also talk about what research says about whether a GABA supplement can help decrease anxiety symptoms and its potential side effects. There are other natural ways to raise GABA levels in the body, and we share some of those too.

Before taking a GABA supplement, or any other dietary supplement, it’s important to consult with a healthcare provider. They can help determine whether the supplement is safe based on our specific health and conditions.

GABA regulates the nervous system, which regulates mood and helps us avoid extreme emotions like fear or anxiety. It is called an inhibitory neurotransmitter because it blocks certain messages from being sent between nerve cells.This lessens nerve stimulation and excitement, which is how GABA canreduce stressand anxiety.

With social anxiety disorder, neurons fire signals to feel anxious when at a crowded social gathering or meeting someone new. GABA works to calm the brain and slow down the central nervous system. This can help diminish anxiety signals, leading togreater feelings of ease in social situations.

Low GABA activity is associated with moresevere anxiety symptoms, while healthy levels of GABA may help calm symptoms and make them more manageable.Research also links low GABA levels with a variety of mental health conditions beyondanxiety disorders. Among them are schizophrenia, depression,and autism spectrum disorder.

Unlike other types of deficiencies, such as vitamin and mineral deficiencies, there is no test a healthcare provider can administer to discover whether a GABA deficiency exists.

Stress may have an impact as well. Research has shown that stress can affect how GABA functions in the body, even decreasing levels of GABA in the brain.

Can GABA Supplements Reduce Anxiety?

While some manufacturers claim that GABA supplements can lessen stress and anxiety, research is not so clear. One review of studies performed through 2020 concludes that there is limited evidence that GABA supplements provide this benefit.

This same study also found limited evidence that GABA canimprove sleep quality.

Additionally, it has not been confirmed that supplemental GABA can cross the blood-brain barrier. According to a study involving GABA tea, there is little evidence that taking GABA in this way acts directly in the brain.If it doesn’t, GABA supplements may not have the desired effects.

Side Effects of GABA Supplements

The United States Pharmacopeia (USP) reports that no studies have explicitly evaluated whether GABA is safe and tolerable, but some research has connected GABA supplements with a drop in blood pressure.Therefore, they may not be safe for individuals taking medications toreduce high blood pressure.

Since GABA affects neurotransmitters and the endocrine system, taking a supplement can also lead to increases in growth hormone and prolactin levels. Because of this, the USP indicates that GABA supplements should be used with caution in women who are pregnant or lactating.

The Office of Dietary Supplements (ODS) adds that when taking any dietary supplement—whether taking GABA for anxiety or another substance for a different reason—side effects are most likely if:

Before taking a GABA supplement, it’s important to talk to a healthcare provider to see if this supplement is a safe choice. If they determine that it is, they can also help determine the appropriate dosage.

Verywell Mind’s Dietary Supplement Methodology

Natural Ways to Improve GABA Levels

Since there is limited evidence that supports taking a supplement containing GABA foranxiety managementor relief, finding other ways to increase GABA levels may be more helpful. One is to eat certain foods.

GABA is found naturally in foods such as tomatoes, tea, soybeans, and germinated rice.It is also in some fermented foods, like kimchi and miso.

Since there is no way of measuring GABA levels in the brain, it may be impossible to know whether eating these foods increases GABA levels. Plus, GABA levels in food are generally fairly low.Nonetheless,practicing good nutritioncan help manage stress and anxiety levels.

Other nutrients may help stimulate GABA receptors in the brain, which is one reason research suggestsmagnesium supplementsmay alleviate depression, anxiety, and stress.However, more evidence is needed to back this claim.

Getting Help for Anxiety

For people living with untreated anxiety, the best first step is to see a healthcare provider ormental health professionalfor diagnosis and treatment. A care provider should also be consulted before taking any new supplements. This helps to ensure that the supplement is safe based on the person’s condition and other health issues.

Making lifestyle changes can also go a long way in easing anxiety symptoms. These changes may include getting enough sleep, eating a nutritious diet, andexercising regularlyas all of these can help manage the day-to-day symptoms of anxiety.

Supplements Used to Treat Social Anxiety

12 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Elsaid S, Rubin-Kahana DS, Kloiber S, Kennedy SH, Chavez S, Le Foll B.Neurochemical alterations in social anxiety disorder (SAD): A systematic review of proton magnetic resonance spectroscopic studies.Int J Mol Sci. 2022;23(9):4754. doi:10.3390/ijms23094754Cleveland Clinic.Gamma-aminobutyric acid (GABA).Nuss P.Anxiety disorders and GABA neurotransmission: A disturbance of modulation.Neuropsychiatr Dis Treat. 2015;11:165–175. doi:10.2147/NDT.S58841Zhao J, Verwer RWH, Gao SF, et al.Prefrontal alterations in GABAergic and glutamatergic gene expression in relation to depression and suicide.J Psychiatric Res. 2018;102:261-274. doi:10.1016/j.jpsychires.2018.04.020Puts N, Wodka E, Harris A, et al.Reduced GABA and altered somatosensory function in children with autism spectrum disorder.Autism Res. 2016;10(4):608-619. doi:10.1002/aur.1691Hou X, Rong C, Wang F, et al.Gabaergic system in stress: Implications of gabaergic neuron subpopulations and the gut-vagus-brain pathway.Neural Plastic. 2020;2020:e8858415. doi:10.11552/2020/8858415Hepsomali P, Groeger JA, Nishihira J, et al.Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review.Front Neurosci. 2020;14:923. doi:10.3389/fnins.2020.00923Hinton T, Johnston G.GABA-enriched teas as neuro-nutraceuticals.Neurochem Int. 2020;141:104895. doi:10.1016/j.neuint.2020.104895Oketch-Rabah HA, Madden EF, Roe AL, Betz JM.United States Pharmacopeia (USP) safety review ofGamma-aminobutyric acid (GABA).Nutrients. 2021;13(8):2742. doi:10.3390/nu13082742National Institutes of Health, Office on Dietary Supplements.Dietary supplements: What you need to know.Boonstra E, de Kleijn R, Colzato LS, et al.Neurotransmitters as food supplements: The effects of GABA on brain and behavior.Front Psychol.2015;6. doi:10.3389/fpsyg.2015.01520Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

12 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Elsaid S, Rubin-Kahana DS, Kloiber S, Kennedy SH, Chavez S, Le Foll B.Neurochemical alterations in social anxiety disorder (SAD): A systematic review of proton magnetic resonance spectroscopic studies.Int J Mol Sci. 2022;23(9):4754. doi:10.3390/ijms23094754Cleveland Clinic.Gamma-aminobutyric acid (GABA).Nuss P.Anxiety disorders and GABA neurotransmission: A disturbance of modulation.Neuropsychiatr Dis Treat. 2015;11:165–175. doi:10.2147/NDT.S58841Zhao J, Verwer RWH, Gao SF, et al.Prefrontal alterations in GABAergic and glutamatergic gene expression in relation to depression and suicide.J Psychiatric Res. 2018;102:261-274. doi:10.1016/j.jpsychires.2018.04.020Puts N, Wodka E, Harris A, et al.Reduced GABA and altered somatosensory function in children with autism spectrum disorder.Autism Res. 2016;10(4):608-619. doi:10.1002/aur.1691Hou X, Rong C, Wang F, et al.Gabaergic system in stress: Implications of gabaergic neuron subpopulations and the gut-vagus-brain pathway.Neural Plastic. 2020;2020:e8858415. doi:10.11552/2020/8858415Hepsomali P, Groeger JA, Nishihira J, et al.Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review.Front Neurosci. 2020;14:923. doi:10.3389/fnins.2020.00923Hinton T, Johnston G.GABA-enriched teas as neuro-nutraceuticals.Neurochem Int. 2020;141:104895. doi:10.1016/j.neuint.2020.104895Oketch-Rabah HA, Madden EF, Roe AL, Betz JM.United States Pharmacopeia (USP) safety review ofGamma-aminobutyric acid (GABA).Nutrients. 2021;13(8):2742. doi:10.3390/nu13082742National Institutes of Health, Office on Dietary Supplements.Dietary supplements: What you need to know.Boonstra E, de Kleijn R, Colzato LS, et al.Neurotransmitters as food supplements: The effects of GABA on brain and behavior.Front Psychol.2015;6. doi:10.3389/fpsyg.2015.01520Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Elsaid S, Rubin-Kahana DS, Kloiber S, Kennedy SH, Chavez S, Le Foll B.Neurochemical alterations in social anxiety disorder (SAD): A systematic review of proton magnetic resonance spectroscopic studies.Int J Mol Sci. 2022;23(9):4754. doi:10.3390/ijms23094754Cleveland Clinic.Gamma-aminobutyric acid (GABA).Nuss P.Anxiety disorders and GABA neurotransmission: A disturbance of modulation.Neuropsychiatr Dis Treat. 2015;11:165–175. doi:10.2147/NDT.S58841Zhao J, Verwer RWH, Gao SF, et al.Prefrontal alterations in GABAergic and glutamatergic gene expression in relation to depression and suicide.J Psychiatric Res. 2018;102:261-274. doi:10.1016/j.jpsychires.2018.04.020Puts N, Wodka E, Harris A, et al.Reduced GABA and altered somatosensory function in children with autism spectrum disorder.Autism Res. 2016;10(4):608-619. doi:10.1002/aur.1691Hou X, Rong C, Wang F, et al.Gabaergic system in stress: Implications of gabaergic neuron subpopulations and the gut-vagus-brain pathway.Neural Plastic. 2020;2020:e8858415. doi:10.11552/2020/8858415Hepsomali P, Groeger JA, Nishihira J, et al.Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review.Front Neurosci. 2020;14:923. doi:10.3389/fnins.2020.00923Hinton T, Johnston G.GABA-enriched teas as neuro-nutraceuticals.Neurochem Int. 2020;141:104895. doi:10.1016/j.neuint.2020.104895Oketch-Rabah HA, Madden EF, Roe AL, Betz JM.United States Pharmacopeia (USP) safety review ofGamma-aminobutyric acid (GABA).Nutrients. 2021;13(8):2742. doi:10.3390/nu13082742National Institutes of Health, Office on Dietary Supplements.Dietary supplements: What you need to know.Boonstra E, de Kleijn R, Colzato LS, et al.Neurotransmitters as food supplements: The effects of GABA on brain and behavior.Front Psychol.2015;6. doi:10.3389/fpsyg.2015.01520Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Elsaid S, Rubin-Kahana DS, Kloiber S, Kennedy SH, Chavez S, Le Foll B.Neurochemical alterations in social anxiety disorder (SAD): A systematic review of proton magnetic resonance spectroscopic studies.Int J Mol Sci. 2022;23(9):4754. doi:10.3390/ijms23094754

Cleveland Clinic.Gamma-aminobutyric acid (GABA).

Nuss P.Anxiety disorders and GABA neurotransmission: A disturbance of modulation.Neuropsychiatr Dis Treat. 2015;11:165–175. doi:10.2147/NDT.S58841

Zhao J, Verwer RWH, Gao SF, et al.Prefrontal alterations in GABAergic and glutamatergic gene expression in relation to depression and suicide.J Psychiatric Res. 2018;102:261-274. doi:10.1016/j.jpsychires.2018.04.020

Puts N, Wodka E, Harris A, et al.Reduced GABA and altered somatosensory function in children with autism spectrum disorder.Autism Res. 2016;10(4):608-619. doi:10.1002/aur.1691

Hou X, Rong C, Wang F, et al.Gabaergic system in stress: Implications of gabaergic neuron subpopulations and the gut-vagus-brain pathway.Neural Plastic. 2020;2020:e8858415. doi:10.11552/2020/8858415

Hepsomali P, Groeger JA, Nishihira J, et al.Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review.Front Neurosci. 2020;14:923. doi:10.3389/fnins.2020.00923

Hinton T, Johnston G.GABA-enriched teas as neuro-nutraceuticals.Neurochem Int. 2020;141:104895. doi:10.1016/j.neuint.2020.104895

Oketch-Rabah HA, Madden EF, Roe AL, Betz JM.United States Pharmacopeia (USP) safety review ofGamma-aminobutyric acid (GABA).Nutrients. 2021;13(8):2742. doi:10.3390/nu13082742

National Institutes of Health, Office on Dietary Supplements.Dietary supplements: What you need to know.

Boonstra E, de Kleijn R, Colzato LS, et al.Neurotransmitters as food supplements: The effects of GABA on brain and behavior.Front Psychol.2015;6. doi:10.3389/fpsyg.2015.01520

Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

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