How Can GABA Be Used for Social Anxiety?

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 of social 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.

The Link Between GABA and Social Anxiety

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 can reduce stress and 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 to greater feelings of ease in social situations.

Low GABA activity is associated with more severe 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 beyond anxiety disorders. Among them are schizophrenia, depression, and autism spectrum disorder.

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.

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 to reduce 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:

• The supplement is taken in high doses
• Multiple supplements are taken at one time
• The supplement interacts with other medications

In addition, it is important to know that GABA supplements are not regulated by the U.S. Food and Drug Administration (FDA). Therefore, one cannot be sure of the safety or components of the GABA supplement purchased.

Natural Ways to Improve GABA Levels

Since there is limited evidence that supports taking a supplement containing GABA for anxiety management or 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 nutrition can help manage stress and anxiety levels.

Getting Help for Anxiety

For people living with untreated anxiety, the best first step is to see a healthcare provider or mental health professional for 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, and exercising regularly as all of these can help manage the day-to-day symptoms of anxiety.