GABA, the neurotransmitter that regulates anxiety and stress

Do you often feel excited, irritable or anxious for no apparent reason? Do you have difficulty falling asleep? Although there may be several explanations for this, one possible cause is that there is a low amount of GABA, one of the key neurotransmitters in calm and relaxation, in the brain.

It is an amino acid that regulates brain excitability, by inhibiting the excessive firing of neurons, which gives rise to a feeling of tranquility. It stands to reason that regulating its levels would be beneficial, although as you will see later, this is difficult to achieve based on what we currently know.

What is GABA and what does it do?

Gamma-aminobutyric acid (GABA) is an amino acid that also functions as a neurotransmitter. That is, it allows communication between neurons. In this case, Its action is inhibitory, since its function is to slow down brain activity. It is also involved in aspects such as vision, sleep, muscle tone and motor control.

It is widely distributed, both within (in the intersynaptic space) and outside the central nervous system. It is found in the intestines, stomach, bladder, lungs, liver, skin, spleen, muscles, kidneys, pancreas, and reproductive organs.

One of the most notable aspects is its ability to minimize stress and anxiety.. Therefore, when this is low, the probability of feeling overwhelmed and susceptible to stimulation increases.

In this sense, an article published in the magazine Nature points out that this neurotransmitter can reduce intrusive and unwanted thoughts, which fuel stress, anxiety, depression and other psychiatric disorders.

The balance of brain activity

To talk about how gamma-aminobutyric acid works, we must take into account another neurotransmitter: L-glutamate. This is a natural byproduct of energy production in the brain.

These two neurotransmitters are complementary and play opposite roles in the brain. L-glutamate, as the main excitatory neurotransmitter, balances the inhibitory effects of GABA, and vice versa. Thus, while the first accelerates brain activity, the second slows it down.

What’s more: these chemicals, in addition to working together, can also convert one into another. L-glutamate is the precursor to GABA, and GABA, in turn, can be recycled into L-glutamate as needed. The proper balance between the two allows for healthy neural functioning and a harmonious state of mind.

GABA synthesis and reception

GABA is synthesized from the decarboxylation of glutamate. That is, the elimination of the carboxyl group (-COOH) from the molecule. This process occurs in the cerebellum, basal ganglia, cerebral cortex and spinal cord.

Gamma-aminobutyric acid receptors are present in at least 30% of nerve cells in the brain. Receptors are proteins on the surface of cells that bind to GABA and allow it to exert its effect.

There are 3 receptors for this molecule:

GABA-A: located on the plasma membrane of the postsynaptic terminal. It is the one that reacts to benzodiazepines, such as diazepam. It is ionotropic, meaning that its activation causes rapid changes in the flow of ions.GABA-B: It is found in both postsynaptic and presynaptic terminals. It is metabotropic, which implies that its activation triggers a series of more complex processes within the cell.GABA-C: It is a subtype of the GABA-A receptor. Therefore, it is also ionotropic.

Together, GABA receptors play a crucial role in regulating neuronal activity.

GABA dysfunction: main causes

In most cases, GABA dysfunction can be attributed to lifestyle. In this sense, a study published by the Journal of Affective Disorders indicates that the causes can also be biological, combined with external factors, too much stress, poor diet, lack of sleep, excess caffeine and gluten intolerance are causes of acid dysfunction. gamma-aminobutyric.

According to research carried out by Leo Galland, a recognized professional in the field of integrative medicine, Intestinal bacteria produce this neurotransmitter. Therefore, when there is an imbalance between beneficial and harmful intestinal bacteria, known as dysbiosiscan lead to insufficient production of GABA.

Additionally, excess L-glutamate is converted to GABA with the help of vitamin B6 and the enzyme glutamic acid decarboxylase (GAD). Deficiency of this vitamin or an autoimmune reaction (caused by autoimmune disorders, diabetes, celiac disease, or Hashimoto’s disease) can result in a low presence of gamma-aminobutyric acid.

How to increase GABA levels?

The most objective way to increase the availability of GABA at the brain level is through some specific drugs. Some lifestyle changes can be helpful, although their effectiveness is quite limited and difficult to measure.

Artificial supplements

There are supplements that contain a synthetic form of this neurotransmitter. However, there is no clear agreement on whether they actually work. Although many people say they are useful to them, there is not enough scientific evidence to support this claim. Before resorting to them, it is advisable to consult with a specialized professional.

Feeding

To maintain a healthy level of GABA naturally, diet is essential. Researchers have analyzed the content of this neurotransmitter in a wide variety of foods, such as:

brown rice, barley or soybean sprouts, black and adzuki beans, corn, spinach, potatoes, sweet potatoes, green tea.

Furthermore, a study carried out in the Department of Biotechnology of the Indian Institute of Technology Guwahati, indicates that probiotic foods increase gamma-aminobutyric acid. Foods such as yogurt, kefir, kimchi, and sauerkraut contain GABA-producing bacterial strains.

Besides, It is important to reduce caffeine intake as it inhibits the ability of this neurotransmitter to bind to its receptors. Instead, you can opt for tea, which contains the amino acid l-theanine, which increases GABA levels.

Physical exercise

Another very effective way to increase it is to exercise. He too Yoga is a featured activity. Research published in the Journal of Alternative and Complementary Medicine reports the positive effects of practicing this discipline on mood, anxiety and GABA levels.

Its relevance in health

GABA is a very important substance in brain function and plays a relevant role in general health.

This neurotransmitter increases brain waves associated with a relaxed state (alpha waves) and decreases those associated with stress and anxiety (beta waves). Therefore, holding it at a convenient level can be beneficial in promoting a feeling of calm and well-being.

You might be interested…