I suffered from severe and chronic anxiety and poor sleep for a large chunk of my life.
So I've always been interested in learning how to increase GABA levels and activate GABA receptors in the brain.
What is GABA?
GABA is a neurotransmitter, which is a signaling compound in your nervous system.
It inhibits you, makes you more relaxed, stops you from worrying and overthinking, and reduces anxiety and stress.
GABA stands for Gamma-Aminobutyric Acid.
And it’s the main inhibitory neurotransmitter that you’ll definitely want to increase if you’re striving for optimal brain function and mental health.
Research shows that a reduction in the synthesis and release of GABA can lead to brain dysfunction and poor mental health.
So if you suspect you have low GABA levels, you’ll want to pay close attention to this article.
In it, I explore the 24 best natural ways to increase GABA levels in the brain.
I’ll start by sharing my top 10 favorites. They have personally worked well for me in the past.
Then I’ll give you 14 other decent options as well.
Read on to learn more.
What Is GABA and What Does It Do in the Brain?
In the past, I’ve written articles about how to increase dopamine levels, enhance acetylcholine, and boost oxytocin levels in the brain.
And, like GABA, these compounds are neurotransmitters (at least in part).
But GABA has other functions.
It’s also an amino acid, which is a building block of protein.
But for today’s article, these other functions aren’t that important.
As a neurotransmitter, the main goal of GABA is inhibition.
GABA opposes “glutamate” in the nervous system, and glutamate promotes activation.
So you can imagine GABA as the break of a car, and glutamate is the gas pedal (1-6).
A common way many people influence their GABA system and quickly increase GABA levels in their brain is by drinking alcohol (7-11).
Although the real physiological effects are more complex, part of the reason most people feel very relaxed drinking alcohol is because it raises GABA levels and activates GABA receptors in the brain.
The same is true for benzodiazepines or “benzos”, which are a category of anti-anxiety and anti-insomnia drugs (12-16).
Obviously, there are problems with both of these approaches.
Sure, you can rely on alcohol and benzos to feel calm and relaxed fast.
But it’s not a particularly productive long-term strategy, as both interventions can be extremely addictive and come with side effects (17-25).
I personally struggled with alcohol and benzo addiction myself. It’s not a fun path to go down.
What’s more, GABA plays a major role in the withdrawal of alcohol and benzos.
So, either way you look at it, you’ll need a natural solution to increase GABA in your brain if you want to avoid alcohol and benzos or if you want to come off of them and minimize severe withdrawal symptoms.
By naturally increasing GABA levels in the brain, you can experience the following benefits:
Lowers stress and anxiety - Stress lowers GABA levels in some parts of your brain. But the opposite is also true. When you increase GABA levels, stress levels go down. Even during an acute stressful period or anxiety episode, increasing GABA will decrease your stress levels (26-30).
Normalises blood pressure and inhibits hypertension - Hypertension, or “high blood pressure”, is very much related to how well your brain functions, especially as you get older. Hypertension and depression are also interrelated in many studies, so it’s important to point out that GABA normalizes blood pressure (31-44).
Decreases your depression risk (45-49).
Lowers stress hormone levels and improves hormone function, although this relationship needs a lot more research. At least in cases of burnout, post-traumatic stress disorder (PTSD), and low testosterone, GABA might play a role (50-53).
Increase in sleep quality - Many different compounds, such as GABA, theanine, and valerian extract, affect GABA levels in the brain. These compounds then enhance sleep quality. You’ll get more deep sleep, spend more time dreaming, and fall asleep quicker. Many prescription drugs that affect GABA are used for sleep purposes as well, but are frequently unsustainable over the long run (54-60).
Enhance cognitive performance - Learning, memory, emotions, and cognitive processing are all affected by GABA. Furthermore, brain development and neurodegenerative diseases are also influenced by the GABA system. In the last decade or so, the focus on GABA research has actually shifted from relaxation alone, and now significantly focuses on cognition as well (61-68).
Decreases psychiatric illness risk - Although the evidence isn’t too strong, schizophrenia and conditions on the autism spectrum might be related to GABA abnormalities in the brain as well (69-72).
My Top 10 Favourite Proven Ways to Naturally Increase GABA Levels in the Brain
1. Meditation
Quite a lot of research has looked into the relationship between meditation and GABA levels in the brain.
It turns out that meditation activates the “prefrontal cortex” in the brain. And when the prefrontal cortex is activated, another brain area called the thalamus increases GABA production (73-76).
By meditating over time, you will build a thicker prefrontal cortex.
The prefrontal cortex steers many higher brain functions, such as planning, inhibition control, and abstract thinking. But, by building this area, you will also improve your brain’s ability to produce GABA (77-80).
But it doesn’t take long to start seeing benefits from meditation.
Researchers have found that a single meditation session leads to measurable improvements in the brain.
This effect happens with many different types of meditation, including mindfulness-styled meditations and “Transcendental Meditation” (75).
Meditation is one of my favourite daily activities and treatments to maintain my mental health.
I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.
I previously wrote about it here, and you can get it through the Muse website.
2. Magnesium
Magnesium is the “anti-stress mineral” (86).
Magnesium reduces stress through many different mechanisms, such as making you more relaxed, improving the amount of deep sleep you get, and increasing GABA.
Research shows that magnesium increases the activity of GABA receptors in some parts of the brain (86).
Magnesium’s abilify to increase GABA activity is one of the main reasons why magnesium improves sleep, and increases the amount of deep sleep you get (90).
Animal studies also show that magnesium has anti-anxiety effects through the GABA system.
In one study, researchers found that if you take magnesium with a medication that interferes with GABA, there is a significant reduction in the anti-anxiety effects of magnesium (87-88).
It’s also important to point out that magnesium also decreases the activity of the glutamate system (89, 91).
Overactivity of the glutamate system can stimulate panic, anxiety, and fear.
More research is needed to clarify the interaction between GABA, magnesium, and glutamate. Current research is very promising though.
There are a number of things you can do to make sure you’re getting enough magnesium.
First, make sure you’re eating magnesium-rich foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
You can also increase your body’s intake of magnesium by taking Epsom salt baths.
Supplementation is also a good idea for most people.
Magnesium is included in this supplement.
3. Zinc
Researchers have studied the relationship between zinc and the brain in great detail.
They have found that zinc is an essential mineral for mental health, especially if you have chronic anxiety.
Zinc plays a major role in both the glutamate and GABA systems. And having sufficient zinc levels in your brain is necessary for optimal GABA levels (100; 105-107).
Here are some good sources of zinc:
Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
A severe zinc deficiency is somewhat rare in developed nations, but it’s very prevalent in developing nations (102-104).
Optimal levels are another story, though.
Many people today don’t have optimal levels of zinc, and most people aren’t getting the optimal amount of zinc for their brain function and mental health.
For that reason, I developed the Optimal Zinc supplement, which improves mood and decreases anxiety in many people. Its impact on GABA levels is one of the main reasons for these improvements.
Why should you worry about insufficient zinc intake?
Well, animal studies show that if your zinc intake is too low or insufficient for long enough, it eventually affects the zinc levels in the brain. The excitatory glutamate system can then become more predominant in some brain regions (108).
Zinc also counteracts excessive copper levels. Preliminary evidence shows that excessive copper levels can impede and reduce GABA in the brain (109-111).
Check out my previous post all about zinc and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to stress.
Zinc can also stimulate your vagus nerve, which reduces anxiety.
4. Theanine
Theanine is one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.
Theanine is one of my favourite compounds because it stimulates many different brain signaling compounds (neurotransmitters). These neurotransmitters include dopamine, serotonin, and GABA (112).
Learning and memory also improve when you consume theanine. Theanine inhibits the “jittery” effects of caffeine, giving you a calm focus. The same is true for countering the side effects of cannabis (113-114).
Theanine also protects the brain cells associated with the GABA system. That’s part of the reason why you can use theanine as a cognitive enhancer. Theanine is sometimes used in brain conditions such as ADHD, for that reason (114).
If you’re interested in supplementing with theanine, this anti-anxiety supplement contains it.
5. Taurine
Taurine is an amino acid, a building block for proteins (118).
Taurine is mainly found in animal products such as meats and dairy (119-120).
By increasing your taurine intake, you will also increase both taurine levels and GABA levels in the brain (123).
Many people don’t know that taurine is also famous for its effect on the GABA system in the nervous system (121).
Taurine has widespread effects on brain function. It affects nerve conductivity, promotes the regeneration of the nervous system, acts as an antioxidant, and more (122).
In fact, taurine is now being proposed as a pharmacological compound for pathologies that affect GABA receptors in the brain (122). Alcoholism, depression, and epilepsy come to mind here.
If you’re following a vegetarian diet, and especially if you’re following a vegan diet, I highly recommend supplementing with taurine. Taurine is inexpensive and frequently has positive effects on people’s brain health (124).
A final reason why taurine is important is that it affects your health in general in a significant way (125). How well your body handles blood sugar, heart disease risk, inflammation, and mitochondrial function are all affected by taurine. These domains, in turn, influence your brain health.
Taurine is included in the Optimal Calm supplement.
6. Exercise
Not surprisingly, exercise is another natural way to increase GABA levels in your brain.
A huge number of studies have been carried out on exercise and GABA function in the brain (133-139).
These studies are very difficult to perform on humans in an ethical way because you cannot open a human’s brain up after an experiment.
But animal studies show that exercise disinhibits GABA, resulting in neuroprotective effects. One bout of exercise is already sufficient for rats to receive these positive effects (134).
Research also shows that learning and memory are improved by exercise’s effect on GABA (139).
One of the only human studies investigating the effects of exercise on GABA showed a 20% increase in an area of the brain called the “sensorimotor cortex” (136).
The sensorimotor cortex is one of the main sensory and motor areas of the brain. An improved sensorimotor cortex aids complex thought, movement, and overall brain function (140).
Even though single sessions of exercise support GABA and increase GABA levels in the brain, the gains are also cumulative over time (137).
So it’s important to exercise consistently over a longer period of time. You are more likely to increase and maintain optimal GABA levels that way.
Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly.
Besides boosting GABA levels, exercise can also stimulate the vagus nerve, promote neurogenesis, and increase blood flow to the brain.
Many experts recommend exercise as their number one piece of advice for optimal brain health.
With more research over time, researchers speculate that they’ll better understand the impact of exercise on GABA levels and they will be able to:
“add to a growing understanding of the distinctive brain state associated with physical activity. A more complete understanding of this brain state may reveal important insights into mechanisms underlying the beneficial effects of physical exercise in neuropsychiatric disorders, neurorehabilitation, aging, and cognition.” (138).
7. Epigallocatechin Gallate / Green Tea
Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.
It’s been shown to have anti-inflammatory and neuroprotective effects (152).
EGCG also has a mechanism of action similar to benzodiazepine drugs. The compound works well to lower stress and anxiety, mainly by affecting GABA levels in the brain (153-156).
I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing.
However, it’s important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.
That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.
But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.
So you could supplement with large dosages of concentrated EGCG and see some benefits.
But you'd be damaging your liver at the same time.
Not good.
So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?
You take it with Vitamin C.
Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C.
That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.
This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).
8. Probiotics
Probiotics are an extremely complex topic so I won’t go into too much detail here.
But research suggests that certain probiotics can increase GABA and have a huge effect on the GABA system in your body, depending on the probiotic and strain (188-191).
I’ve formulated a probiotic blend myself, Optimal Biotics, with the goal of increasing GABA levels and lowering stress and anxiety.
If you struggle with anxiety, here are 9 probiotic strains that can help.
And make sure you read my other article on promoting healthy gut bacteria for brain health as well.
9. Vitamin B6
Vitamin B6 is a key nutrient that supports your entire nervous system.
Vitamin B6 is responsible for how well GABA functions in your body (196-199).
As a result, having a deficiency in Vitamin B6 can definitely increase your anxiety.
In fact, Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks.
And unfortunately, quite a few people are Vitamin B6 deficient nowadays.
The number is as high as 12% in higher socioeconomic settings. In poorer environments, 30% of people or more might have Vitamin B6 insufficiency or deficiency (192-194).
Animal foods and some fruits and vegetables are great sources of Vitamin B6 (195).
Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken.
But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.
When I took antidepressants and benzodiazepines for my chronic anxiety, I took a Vitamin B6 supplement.
This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run.
So if you take medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6.
That’s why I included it in the Optimal Calm supplement.
10. Sunlight
Exposing yourself to sunshine is one of the best natural ways to increase GABA levels in your brain.
When sunlight enters your eyes, it tells your body that it’s daytime. And at night, the absence of sunlight tells your body that you need to sleep, and your body increases the release of melatonin.
As you may be aware, this is called your “circadian rhythm”, and it’s heavily intertwined with GABA in your brain. Different types of light, such as visible light (colours of the rainbow), infrared (heat), and ultraviolet (which can give you sunburns) have different effects on the GABA levels in your brain (141-145).
Unfortunately, right now, many of the studies investigating the effects of light on GABA in the brain are animal studies. These animal studies, however, are extremely promising because ultraviolet light shows such a huge effect.
In studies blocking the effect of GABA activity in the brain, the circadian rhythm no longer responds adequately to light (146).
I personally get sunlight every single day to support my GABA and dopamine levels. My recommendation is to get some sunlight exposure in the early morning and in the afternoon. During the afternoon, make sure you get out of the sun before you get a sunburn.
Other Effective Ways to Naturally Increase GABA Levels in the Brain
11. Alpha GPC
Alpha GPC is a source of choline that’s found in both foods and in your body (218-219).
A wide array of animal and plant foods contain tiny amounts of Alpha GPC. The compound is also sold as a supplement.
The GABA system is also affected by Alpha GPC intake. This effect is only confirmed in animal studies so far though (220).
Alpha GPC is also a powerful cognitive enhancer. It boosts dopamine, and has superior effects to caffeine in some studies (221-223).
Alpha GPC is also neuroprotective and likely lowers the risk of diseases such as Alzheimer’s and Parkinson’s.
Alpha GPC is included in the Optimal Brain supplement.
You can also find some choline in beef liver and egg yolks, but it’s better to take Alpha GPC because you get noticeable and immediate benefits.
Make sure you read this article to learn more about the remarkable benefits of Alpha GPC, the optimal dosage, and the best way to take it.
12. Valerian
Valerian (Valeriana officinalis) is a natural herb, and the root of the herb has traditionally been used to treat insomnia.
It’s extremely popular as a sleep medication herb because it has a strong effect on GABA in the brain.
Research shows that it binds to GABA receptors in the amygdala, a brain region associated with fear and anxiety. It also increases GABA levels and inhibits the breakdown of GABA in the brain (157-161).
As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.
Valerian is sold as an over-the-counter supplement almost anywhere. Taking valerian results in both anti-anxiety, anti-pain, and sedative effects. These effects are perfect for promoting quality sleep.
And those effects mainly occur because of valerian’s abilify to increase GABA levels in the brain.
This is why valerian is often called “Nature’s Valium”.
But unlike EGCG, which I had mentioned earlier, valerian doesn’t exactly mimic benzodiazepines. It has a different mechanism of action.
Valerian is one of the first herbal remedies I took many years ago to manage my anxiety at night and improve my sleep.
It’s included in this anti-anxiety supplement.
Valerian supplements typically include the roots and stems of the plant.
But you can also take it as a tea or tincture if you want.
13. Chamomile
Chamomile is a flowery plant used for herbal infusions. It’s also sold as a supplement.
It contains essential oils and flavonoids that can help you relax.
As a result, chamomile is often used as an anti-anxiety plant or sleep aid (162).
And chamomile’s sedative and anti-anxiety effects almost certainly stem from its effects on GABA (163).
After treating yourself with a standard dose of chamomile for several weeks, it’s likely that your anxiety levels will go down if they were high to begin with (164).
Researchers have found that oral supplementation of chamomile significantly reduces anxiety and stress in patients with generalized anxiety.
Animal studies show that chamomile contains substances that act on the same parts of the brain as anti-anxiety drugs.
Apigenin, one of the main flavonoids in chamomile, reduces anxiety without sedation by enhancing GABA communication.
Chamomile’s effects on sleep are less well-proven and have not been extensively studied yet.
Feverfew, which is extremely similar to chamomile, is often used to counter migraines, and it also affects GABA (180-182).
14. Hops
For many people, hops or “Humulus lupulus” is a favourite compound because it’s found in beer.
An extract of hops has been shown to increase GABA activity in the brain (165).
Hops also works as a sedative by influencing your circadian rhythm, which is the 24-7 day and night cycle in your brain and body.
Researchers have found that it increases sleep duration by increasing GABA (166-168).
The benefits of taking a hops supplement is that you don’t need to drink beer and alcohol to enjoy the relaxing GABA-boosting effect.
15. Lemon Balm
Lemon balm, or Magnolia Officinalis, is yet another herbal extract that increases GABA.
Lemon balm affects both the cannabinoid system and the GABA system, and lowers cortisol and reduces inflammation.
Research shows that lemon balm extract significantly reduces anxiety and stress in humans by increasing GABA levels in the brain (183-187).
As a result, lemon balm can help induce sleep, is neuroprotective, and works as an anti-anxiety compound. The end result is both more deep sleep and REM sleep.
Animal studies also show that it reduces stress and anxiety in rats by reducing stress hormones and increasing GABA. The effects are comparable to anti-anxiety medication.
Lemon balm is included in this anti-anxiety supplement.
16. Passion Flower
Passion Flower represents a family of plants known as Passiflora.
There are about 500 known species of Passion Flower.
One species, Passiflora incarnata, has been shown to reduce anxiety and stress by increasing GABA levels in the brain.
In fact, Passion Flower's role in relation to GABA has been extensively researched (210-212).
Due to its GABA increasing effects, Passion Flower reduces anxiety and certain types of pain.
Passion Flower may also have benefits in some neuropsychiatric disorders, although more human research is needed.
Passion Flower is one of the first herbal remedies I took many years ago to manage my anxiety. It’s included in this anti-anxiety supplement.
17. Yoga
Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.
Research shows that a single 60-minute yoga session can increase GABA levels in the brain by 27% (81).
Many other studies confirm this outcome and show extremely positive effects on brain GABA levels during and after yoga (82-84).
The researchers also found, not surprisingly, that participants also experienced mood improvements and reductions in anxiety.
These results are even applicable if you struggle with major depressive disorder, as researchers have found that mood can be significantly enhanced (83).
However, even though an increase in GABA can be seen after just one session, studies show that there are bigger and better improvements in GABA levels after a longer period of time. For example, people often see further improvements and higher levels of GABA after going through a 12-week yoga program.
So, for the best results, you will need to maintain the yoga practice over time. In fact, eight days after you stop yoga, the GABA levels in the brain drop back down again. Most of the studies use several yoga sessions per week to get their results.
Lastly, there’s also a strong relationship between GABA levels and activation of the parasympathetic nervous system (84).
The parasympathetic nervous system is often called the “rest and digest” part of the nervous system. The “sympathetic nervous system”, on the contrary, is the “flight and flight” part of the nervous system that’s overactive when you’re very stressed. Yoga supports and activates the parasympathetic nervous system, which then leads to an increase in GABA activity in the brain.
Considering all of this, it’s not too surprising that there’s also a link between practicing yoga and your anxiety levels. Research shows that anxiety levels can drop by 14.7% after just one 2-hour yoga session (85).
Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.
18. GABA Supplements
GABA is not only a signaling compound for the nervous system (neurotransmitter) but you can also supplement with it (92).
Many people claim to experience benefits from taking GABA as a supplement.
Some studies question its effectiveness though. The main reason for questioning that effectiveness is because GABA, as an oral supplement, might not travel from your blood to the brain.
GABA does seem to lower blood pressure, which could then improve brain performance (93).
And ingesting GABA isn’t unnatural. Many foods contain small quantities of the compound (99).
But right now, there’s very limited evidence for using GABA to lower stress levels and increase GABA levels in your brain (94).
And the evidence for using GABA for sleep quality is also insufficient.
I personally don’t recommend taking GABA supplements because in most cases, it simply does not appear to cross the blood-brain barrier.
I have never found any benefits or noticed any effects (positive or negative) from taking GABA supplements. They never reduced my anxiety, and therefore I don’t feel comfortable recommending them.
You’re better off just taking supplements that naturally increase GABA instead of taking GABA supplements directly.
However, there is another related compound called “phenibut” that works and can often help people.
Phenibut is an altered variation of GABA with powerful anti-stress, anti-anxiety, pro-relaxation and pro-sleep quality effects.
Phenibut can travel through the blood to your brain and thus have a very strong effect on sleep quality and anxiety levels (95-98).
The problem with phenibut is that it’s addictive like benzodiazepines and you could experience strong withdrawal effects if you take it regularly and then try to stop it. For this reason, I can’t recommend it.
However, Phenibut is legal in most countries and you can buy it online. If you do decide to use it, you should only use it sparingly during special occasions when you really need to reduce your stress and anxiety, such as before an important nerve-wracking public speaking engagement or presentation.
19. Ashwagandha
Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.
It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.
It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality.
It likely has all of these wide-ranging effects because it increases GABA activity and increases GABA levels in the brain (126).
Ashwagandha’s reputation as an adaptogen may be due to the positive effect it has on GABA levels.
As a result of its influence on GABA, ashwagandha might have an effect on many brain disorders, such as epilepsy, anxiety disorders, insomnia, and spasms (126).
Ashwagandha has also long been known as a compound that can improve sleep quality. Both human and animal studies show this. But what the animal studies show is that improvements in GABA function explain the increase in sleep quality. Taking ashwagandha also activates GABA-related genes (128-132).
Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.
It’s included in the Optimal Calm supplement.
20. Kava
Kava is a plant located in the western Pacific. The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impacting cognitive performance. Some people say it feels like drinking alcohol.
It has been used for centuries to lower stress and anxiety.
One of the mechanisms of kava is that it makes it easier for GABA to bind to its receptors. Kava also inhibits adrenaline (147-151).
Studies also show that kava works similarly to benzodiazepines like Xanax by activating and strengthening GABA receptors in the brain.
Kava is included in a lot of modern research because it can be a compound with fewer side effects than prescription medications with the same goal.
However, kava still has potential side effects, especially skin problems at higher doses. My recommendation is to follow instructions on the product you buy and cycle kava on and off.
I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant.
21. Bacopa
Bacopa monnieri is a herb that has been used for thousands of years. It’s part of traditional Ayurveda.
It’s commonly used to improve cognition and memory, but it’s also very good at reducing stress.
Animal studies prove that bacopa restores GABA receptors in some parts of the brain (169-172).
As a result, bacopa may have effects on brain conditions such as epilepsy and anxiety.
In humans, bacopa works as a nootropic and may have positive effects for Alzheimer’s and dementia (173).
Many other promising brain effects exist as well, such as increased blood flow in the brain.
In fact, one of the ways bacopa improves cognition is by simply reducing anxiety.
So if you have anxiety, and it negatively impacts your thinking, bacopa is a good choice.
I took a bacopa supplement for a while. I found that it made me really relaxed and sleepy. I eventually stopped taking it because it made me too sleepy. But if you have very severe anxiety, I really think it could be helpful.
22. Lavender
Everyone knows the peaceful and relaxing smell of lavender.
But what you might not know is that breathing the essential oil reduces anxiety and inhibits the glutamate system in the brain.
Animal research also shows that it reduces anxiety in rats by increasing GABA (174-179).
As a result, lavender can significantly increase calmness, relieve restlessness and nervousness, and reduce emotional distress in people with anxiety disorders – without causing any unwanted side effects.
One study found that Silexan, an oral lavender oil capsule, is just as effective at reducing generalized anxiety as lorazepam, a common benzodiazepine. And it didn’t cause side effects or addiction like the anti-anxiety medication.
Lavender can also counter depression and activate your “rest and digest” parasympathetic nervous system.
Lavender essential oil can be taken orally, inhaled or applied to your skin.
23. Chinese Skullcap
Chinese skullcap is a herb that is part of traditional Chinese medicine.
The plant has anti-anxiety properties.
Research shows that it increases GABA activity and binds to GABA receptors within the brain (205-208).
Chinese skullcap can cause potential injuries and side effects from long-term use though, especially in the liver. So make sure to cycle this compound and follow the instructions on the label (209).
24. Black Seed Oil
Nigella sativa, more commonly known as Black Seed Oil, has been used as a natural remedy for more than 2000 years.
It’s surprising more people haven’t heard of it because it’s actually one of the top-ranked evidence-based herbal medicines.
You can use it to increase GABA levels and decrease glutamate in your brain.
Studies show that it significantly reduces anxiety-like behaviour in animals by increasing GABA levels (214-217).
Black seed oil is neuroprotective and has anti-anxiety and sedative effects, in part because of how it influences GABA.
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