As we reach midlife, many of us face a mix of challenges that can make daily life feel overwhelming.
You might find yourself feeling irritable, experiencing mood swings or dealing with energy dips that leave you unmotivated to tackle even the simplest tasks! These ups and downs can be frustrating, right? Especially when you’re trying to maintain some sense of control and balance.
Do you know what’s worth exploring to help manage these symptoms in menopause? GABA (gamma-aminobutyric acid) — a neurotransmitter that promotes relaxation and calmness!
Combined with a nutritious diet and balanced lifestyle, GABA can provide the support you need for a better mood, clearer mind and more emotional calmness in midlife! Yes, it’s definitely possible to boost your mental and emotional well-being. It’s about taking small steps to feel more like yourself again!
Ready to get to know GABA more? Let’s get down to the facts!
What is GABA and How Does It Work in the Body?
GABA, or gamma-aminobutyric acid, primarily functions as an “inhibitory” neurotransmitter. This means it reduces the activity of neurons — effectively calming and slowing down brain activity. GABA plays a crucial role in women’s midlife health by reducing stress, stabilizing emotions and regulating muscle tone!
Imagine your brain as a bustling city full of cars zooming around (these are your neurons chatting away). Sometimes, things can get a bit too chaotic with cars honking, traffic jams and road rage. That’s where GABA comes into play — it acts like a friendly traffic cop who keeps everything running smoothly!
The Friendly Cop: GABA is the superstar neurotransmitter when your brain needs some peace. When GABA shows up, it helps slow things down by telling the neurons to chill out. It does this by binding to special receptors on the neurons — making them less likely to go into overdrive. So, instead of a frenzy of honking, you have a more calm and orderly flow of traffic (or thoughts, in this case)!
Chill Pill for Your Mood: When GABA levels are high, it’s like taking a deep breath after a stressful day. Think of GABA as the yin to your brain’s yang. While some neurotransmitters (like dopamine and adrenaline) rev up the excitement and energy, GABA brings things back to a mellow middle ground. This balance is crucial for maintaining focus and preventing you from feeling anxious or overwhelmed!
Sleepy Time Helper: GABA doesn’t just keep your brain from racing; it also supports relaxation and sleep. Imagine your brain preparing for bedtime: GABA waves its magic wand, helping to tuck in the neurons and promote that cozy feeling that lulls you to sleep!
Brain Health Buddy: If GABA levels get out of balance, it can lead to issues like anxiety, panic attacks or, in some cases, even epilepsy (think of the city getting too crowded and causing massive traffic jams). GABA can help restore that smooth flow in the brain!
In a nutshell, GABA is like the cool, collected traffic cop of your brain, ensuring everything runs smoothly and keeping chaos at bay. It helps you feel calm, focused and ready to take on the world — one traffic light at a time!
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GABA for Menopause: What Causes Low GABA Levels in Midlife?
Besides diet and lifestyle factors, hormonal changes (especially progesterone decline), increased stress levels and poor gut health are some of the common reasons that affect GABA levels in midlife women. Paying attention to these health aspects can help you naturally achieve GABA benefits!
Progesterone Decline
In perimenopause, hormonal changes can significantly impact various bodily functions. And the first hormone to decline is progesterone — which plays a crucial role in regulating mood and promoting relaxation.
As levels of this hormone drop, it can lead to increased anxiety, stress, feelings of depression, fatigue and that general sense of lacking motivation.
Now, one of the unpopular roles of progesterone is how it directly influences GABA levels. Studies found that progesterone actually stimulates GABA receptors. This teamwork, in turn, produces an anti-depressant, stress-reducing and slightly sedative effect in the body!
So, with declining progesterone in perimenopause, GABA levels also tend to decrease. Lower GABA levels can then contribute to sleep disturbances, mood swings and an overall sense of unease — making it important to address hormonal changes during this stage of life.
Stress
Stress can really throw a wrench on things, especially when it comes to GABA levels.
During menopause, many of us find ourselves juggling an array of stressors — from hormonal roller coasters to shifting family dynamics and the occasional existential crisis about aging. It’s like trying to maintain calm in the eye of a storm!
When stress becomes chronic, it cranks up the production of cortisol — our body’s very own stress hormone. Unfortunately, high cortisol can make it tough for our body to whip up enough GABA, which can lead to a frustrating cycle of anxiety and discomfort.
But all hope is not lost! Embracing mindfulness practices and relaxation techniques can be your secret weapons here. By managing stress, you can help support GABA production and boost your overall well-being during this transformative time.
Let’s kick stress to the curb and embrace the calm! (I’ll give you stress-busting tips later!)
Poor Gut Health
Menopause can feel like a wild journey, and guess what? Your gut is right there with you!
Between shifting lifestyles, hormonal highs and lows and the stress of everyday life, it’s no wonder our gut health can take a hit. It can get to the point of “dysbiosis” — a fancy term for an imbalance between the good and bad bacteria in the gut. As a flow-on effect, that bacterial imbalance can put a damper on GABA production!
But here’s where it gets interesting: New research is unveiling the fascinating connection between gut health and GABA production. It turns out that a thriving gut microbiome can play a key role in crafting those feel-good neurotransmitters!
Bottom line? By focusing on your gut health, especially during midlife, you can help create a flourishing microbiome. This can boost your GABA levels and help you navigate the emotional waves of menopause with a little more ease!
Dr. David Jockers has a helpful video about low GABA symptoms and what you can do about it. Listen to him here [34:21]:
GABA Benefits: How Does GABA Help Ease Menopause Symptoms?
Having optimal levels of GABA in midlife helps relive mood swings, anxiety and depression, reduces stress, promotes better sleep quality, eases symptoms brought by inflammation (such as hot flashes, night sweats, brain fog, fatigue and low immunity) and slows down the aging process!
1. Relieves mood swings, anxiety and depression
GABA acts like a soothing balm for the brain, helping to stabilize your mood! It also keeps anxiety and depression at bay, so you can embrace each day with a brighter outlook. Oh, what a good friend GABA is for our midlife blues!
I like Dr. Melissa Gallagher´s (Naturopathic Doctor) tips about reducing mood swings, anxiety and feelings of depression. She talks about GABA in her first tip — watch it here:
2. Less Stress, More Calmness!
GABA oversees the action of our fight-or-flight hormones during a stressful situation. When these “stress warriors” are done doing their job, GABA slowly deactivates them to bring back the body’s normal balance!
Yes, GABA is that wonderful neurotransmitter calming the nervous system. In midlife, we need more time for recovery — to recharge and find our inner zen during stressful moments!
3. More Restful Sleep!
As we’ve mentioned earlier, GABA promotes relaxation and tranquility — allowing you to drift off peacefully into dreamland.
I don’t know about you, but this is such an awesome gift for someone like me who used to have random wakeups in the middle of the night! So, if you want to feel refreshed and rejuvenated in the morning, let GABA be one of your sleep supporters. It won’t let you down!
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4. Lower Inflammation, Better Immunity!
By balancing the inflammatory response in the body, GABA can help improve overall health and wellness — helping you feel your best inside and out.
You know, inflammation is that hidden cause of many symptoms in midlife, such as hot flashes, night sweats, brain fog, gut issues and fatigue. Inflammation is also a leading cause of low immunity [https://mymenopausejourney.com/immune-system/] — which essentially increases our risk of many health issues!
5. Increases Growth (Anti-Aging) Hormones
Among the many GABA benefits, I’ll be honest, its anti-aging gift is one of the best. It boosts the human growth hormone (HCG), or the “fountain of youth” hormone, known for its anti-aging properties!
HCG can strengthen your muscles, lower the risk of diseases, keep your skin healthy and many more. It can also increase libido, boost energy and improve memory! In fact, experts say that if we take GABA after a resistance exercise, we can increase HCG by 400%!
Are There Natural Ways to Boost GABA Levels?
Oh, absolutely! You can boost GABA levels naturally by finding ways to reduce stress levels, having more recovery time, eating a hormone-balancing diet, supporting gut function, doing a daily detox and engaging in more calming exercises.
Learn some more tips and lifestyle hacks in the following sections!
1. Slow down and find your inner calm!
In the highs and lows of midlife, it’s so important to take a moment for yourself. Take a step back and hit the pause button — slow down and let go of anything that doesn’t bring you joy or serves your well-being!
Indulge in good quality sleep and create that cozy sanctuary where you can rest peacefully. Try embracing meditation or deep breathing; they can work wonders in grounding you.
And don’t forget about self-care! Treat yourself to a soothing self-massage. Or give “tapping” a shot to melt away tension and liberate any trapped energy in your body!
Most importantly, carve out some precious “me time” in your schedule. It’s your chance to recharge and reconnect with yourself! You’ve earned it, and you’ll emerge feeling refreshed and ready to embrace all that life has to offer.
Aromatherapy with rosemary, sage, mint and basil will also relax your mind and body. These herbs are rich in antioxidants, too — what a great bonus!
2. Eat a hormone-balancing, anti-inflammatory diet!
For hormonal balance and optimal health, I eat low-carb foods (nature’s food), healthy fats and good proteins. A nutritious and hormone-balancing plate would not miss leafy greens, cruciferous veggies, legumes, sea vegetables, citrus fruits and berries!
Also, go for healthy sources of omega-3 fatty acids such as salmon, sardines, tuna and cod. Nuts and seeds are rich in healthy fats, too!
For good proteins, choose grass-fed meat, organic chicken and eggs — they are excellent foods to keep your energy and mood stable.
Organic cocoa and a glass of wine once in a while are okay. They have high glutamic acid — a natural compound that can help make GABA. They are also rich in flavonoids (natural plant substances) that have potent antioxidant and anti-inflammatory effects!
3. Keep your gut happy!
As we age, our gut also feels the passage of time. One of the best ways to keep your gut optimal is to consume more probiotic-rich foods! That includes Greek yogurt and anything fermented (like kimchi, kefir, sauerkraut, kombucha and tempeh).
Probiotics are so beneficial, especially as we age, as they regulate gut bacteria, boost digestion and optimize nutrient absorption. Fermented foods can also increase GABA levels! (Find out how in the FACT BOX below!)
To maximize the absorption of probiotics, you can get a helping hand from prebiotics (the food that feeds and helps probiotics thrive even more). Chicory, dandelions, artichokes and asparagus are naturally rich in prebiotics and fiber!
It’s also important to remember that our gut can’t take up the same foods as effectively as in our 20s, so it’s best to eliminate gut irritants. Dairy, refined sugar and gluten are the most common!
Want to know more proven ways to reset your gut and detoxify naturally? I’ll show you how, step-by-step, with this blueprint I’ve created! Many women in midlife find it life-changing as it restores the body from the inside out. Have a peek at my course FAST.EAT.THRIVE!™ for more details!
4. Do a daily detox!
Toxins and free radicals force GABA out of our body. Turn the tables around and flush out harmful chemicals by doing an everyday detox!
Green tea, chamomile, linden and passionflower are some of the best medicinal plants to use. They are rich in vitamin E and vitamin C, which are potent detoxifiers! These plants are also high in glutathione — “the mother of all antioxidants”.
Herbs such as ashwagandha, valerian root, skullcap and maca have potent antioxidant and anti-inflammatory properties, too!
And to best support your lymphatic system (your body’s internal “waste disposal system”), try dry brushing and deep breathing techniques!
5. Engage in more relaxing exercise!
You already know that stress can directly affect those GABA levels, so I’m not about to push for any vigorous exercise here! Rather, let’s get moving with some low-intensity exercises that can help increase blood circulation. When we have enough blood flow to the brain, it’s easier to produce GABA!
Go for walks, Pilates, yoga and any activity that you enjoy. Why not take a dance class or turn up some music while cooking? Every movement counts!
If you have a desk job, take short breaks, stretch and let your blood circulate; it’s beneficial both for the brain and body!
GABA Supplements: Are They Worth Considering?
Together with a healthy diet, you can take GABA through dietary supplements. GABA supplements typically contain a combination of the following ingredients:
- Gamma-Aminobutyric Acid (GABA): The primary active ingredient, which is a neurotransmitter that promotes relaxation and reduces anxiety.
- Additional Amino Acids: Some formulations may include other amino acids, like L-theanine, which can further enhance relaxation and improve mood.
- Vitamins and Minerals: Ingredients such as magnesium and vitamin B6 are often added, as they play a role in neurotransmitter function and overall brain health.
- Herbal Extracts: Some GABA supplements might include herbal ingredients (like valerian root, ashwagandha, rhodiola, passionflower or chamomile) known for their calming properties.
Always check the label of a specific product for the complete list of ingredients, as formulations can vary widely between brands and products!
As with many supplements , there may be non-active ingredients (such as cellulose or gelatin) in capsule formulations. Choose organic and high-quality supplements to ensure safety and efficacy!
FACT BOX:
How do fermented foods boost GABA?
Fermented foods are rich in lactobacillus. Through lacto-fermentation, these good bacteria produce a GABA-forming microorganism called lactic acid bacteria (LAB).
LAB acts as pre- and probiotics in the gut. It is a natural preservative that prevents bacterial growth in fermented food! LAB is also a potent antioxidant and anti-inflammatory agent.
Are there any side effects of taking GABA supplements?
While GABA supplements are generally considered safe for women, they can have some potential side effects — including drowsiness, headaches and, in some cases, digestive discomfort. Allergic reactions to GABA are rare but can happen, causing symptoms like rashes or itching.
GABA may also interact with certain medications, particularly those that affect the central nervous system (like sedatives and anti-anxiety drugs).
It’s always best to talk to your healthcare provider before starting any new supplement — especially if you have underlying health conditions or are on medications. This ensures that it’s a safe and suitable option for you!
Nitric Oxide and GABA: Is there a link?
Nitric oxide is a molecule produced by the body and is a primary component of GABA. However, stress and imbalances can easily flush out nitric oxide from our body.
You can replenish that by taking natural amino acid supplements (such as L-citrulline and L-arginine). The body breaks down these amino acids and converts them into nitric oxide. Grapeseed extract is a natural nitric-oxide booster, too! Just maintain the right levels as too much nitric oxide can harm the cells.
References:
pmc.ncbi.nlm.nih.gov/articles/PMC10143192/
news.weill.cornell.edu/news/2021/06/imaging-study-reveals-brain-changes-during-the-transition-to-menopause
taramd.com/post/progesterone-changes-in-perimenopause
journals.lww.com/md-journal/fulltext/2016/09270/gaba__levels_in_postmenopausal_women_with.39.aspx
pmc.ncbi.nlm.nih.gov/articles/PMC10741010/
menopausespecialists.com/post/the-role-of-gaba-in-pmdd
microbialcellfactories.biomedcentral.com/articles/10.1186/s12934-023-02264-2
ncbi.nlm.nih.gov/pubmed/18091016
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
