Gamma-aminobutyric acid (GABA) is a neurotransmitter, a chemical messenger in our body and brain responsible for reducing anxiety and agitation, as well as helping the body to calm down and relax. It has been the subject of more scientific studies than any other chemical in the body, because more drugs are focused on affecting GABA, to reduce anxiety and stress, than any other neurotransmitter.
Medications that enhance GABA sell for a fairly high price, often have side effects, and can be addicting. But a form of GABA is also available as a supplement at a fairly low price at most health food stores. And many people find this very calming as well, especially for those experiencing anxiety.
We know caregivers who have also found it to be very helpful for someone with agitation due to Alzheimer’s.
The first time supplemental GABA is taken it’s best taken with a meal, but a 400 mg tablet or capsule taken between meals will bring on a sense of calm usually within 30 minutes. GABA, however, should not be taken on a daily basis, like a vitamin supplement, as it may in time become both less effective and more habit-forming. But it may be useful to have on hand for occasional moments of distress or exceptional anxiety.
L-Theanine is a protein found in green tea that also helps to activate GABA in the body. Researchers have found that theanine changes brain waves as measured on an electroencephalogram ( EEG), promoting the relaxed and alert state associated with alpha waves. That makes it quite unusual because it can both sharpen mental focus and calm anxiety at the same time.
It is less powerful than GABA itself, but as a supplement it is well known for it’s soothing effect. It may thus serve as a helpful calming agent for stressed or anxious individuals, and even those with Alzheimer’s
L-Theanine is usually taken in doses from 50 to 200 mg once or twice during stressful periods throughout the day. And again it’s effects are usually felt within 45 min if taken on a relatively empty stomach.
Ashwaganda and Rhodiola are two powerful herbs referred to as adaptogens. They both have been shown to help control cortisol, and strengthen the body’s ability to adapt or respond appropriately to physical, mental, and emotional stressors. Some say Ashwaganda upsets their stomach. And rhodiola may help more with energy, but both have also been shown to promote a healthy brain and memory.
Taurine is another protein that is often misunderstood because it is used in some energy drinks, but that is usually to balance out the caffeine, as it has been found to be very calming for most people, especially when bound with magnesium.
Progesterone is a hormone derived from cholesterol and the master hormone pregnenolone. It is vital to both men and women, but especially women to balance out Estrogen. However, it has countless functions in both sexes and all ages including regulating blood sugar, building bones, protecting nerve fibers, and creating other hormones like estrogen and testosterone.
While estrogen can elevate mood, too much can also trigger the release of cortisol and associated anxiety. Therefore, it needs to be balanced by progesterone. Furthermore, it’s been noted that “Natural progesterone is neural protective and has a calming influence in the brain. [and]… can promote relaxation, concentration and sleep.”
The following is a summary of 10 of the best studied nutrients and other calming agents used by our body and brain to combat stress and anxiety.
Nutrient | Generally recommended | Purpose |
L-tryptophan | 500 mg up to twice daily | Increases serotonin and melatonin. Helps anxiety and depression. |
5-HTP (best taken instead of L-tryptophan, especially for individuals with AD) | 50–100 mg up to three times daily. | Boosts serotonin. Helps anxiety and depression. |
Curcumin | 200-600 mg take one or two caps or powders daily | Reduces inflammation associated with depression also may help with pain |
GABA | 250–750 mg up to three times daily. | May not cross easily into the brain, other approaches may have more effect on GABA levels in the brain. |
L-theanine | 100–200 mg twice daily. | Found in green tea; can be both calming and focusing. |
Taurine | 500 mg once or twice daily. | Improves glutamate/GABA function. |
Inositol | 500–1,000 mg two to three times daily (studies use 12–18 g per day). | Often considered a B vitamin, it may help with various types of anxiety disorders |
Ashwagandha | 125 mg | Quiets cortisol, and also helps memory. |
Rhodiola | 250 mg | Increases energy and reduces anxiety in the brain and body. |
Progesterone | See a specialist in natural hormone replacement | Has a calming effect. Get levels tested before taking. |
Talk with your Functional med doctor or nutrition trained practitioner about which of these might be best for you to try, and to make sure they don’t conflict with any medications you may be on. But most of these, if you start off slow and just try them one or two at time, starting with 1 with 1 meal for a few days. Then looking for any side effects, before adding more, or before taking any between meals. After a week note any changes in your levels of stress, anxiety, sleep, depression or energy.
