10 Natural Plants that Boost GABA and Promote Relaxation
Share
If you’ve ever struggled with anxiety, insomnia, or chronic pain, you might have heard of gabapentin, a prescription drug that affects GABA (gamma-aminobutyric acid) receptors in the brain. Gabapentin is commonly prescribed for conditions like nerve pain, seizures, and anxiety disorders. However, despite its effectiveness in treating these symptoms, gabapentin can also have significant side effects. It is known to be habit-forming and can lead to physical dependence when used long-term, particularly when taken at higher doses. Over time, the body may develop a tolerance, meaning that the same dose becomes less effective, prompting individuals to increase their intake—this can lead to addiction.
In addition to its potential for dependence, gabapentin can cause a range of destructive side effects such as dizziness, memory impairment, fatigue, and difficulty concentrating. When used inappropriately, especially in combination with other sedatives or alcohol, it can lead to severe respiratory depression, increasing the risk of overdose and even death. Many people turn to gabapentin as a quick fix for anxiety or chronic pain, but the drug often fails to address the root causes of these conditions and can contribute to long-term physical and mental health problems.
For those seeking a more natural, non-addictive alternative to pharmaceutical drugs like gabapentin, there are a number of herbs and plants that can help promote GABA activity in the brain. These natural remedies can support relaxation, ease anxiety, and improve sleep without the same addictive risks. Below, we’ll explore the top herbs that boost GABA levels in the brain and provide a gentle, holistic approach to managing stress and anxiety.
1. Valerian Root (Valeriana officinalis)
What it does: Valerian root is a go-to herb for relaxation and sleep. It works by increasing the availability of GABA in the brain, particularly by enhancing GABA receptor binding. Valerian is often used for anxiety, insomnia, and nervous tension due to its sedative effects.
How to use it: Valerian is commonly available in tinctures, capsules, or teas. It’s best taken before bedtime for sleep support.
2. Lemon Balm (Melissa officinalis)
What it does: Known for its mild sedative properties, lemon balm increases GABA activity in the brain by binding to GABA receptors. It’s particularly effective for reducing mild anxiety and promoting a relaxed state. Its gentle action makes it a great herb for those new to herbal remedies.
How to use it: Lemon balm can be enjoyed as a tea, taken as a tincture, or used in combination with other calming herbs like valerian and chamomile.
3. Kava (Piper methysticum)
What it does: Kava is a powerful calming herb that interacts with GABA receptors, boosting GABA activity and providing relief from anxiety. Its sedative effects are similar to those of prescription anti-anxiety medications, though it’s considered safer for short-term use when taken appropriately. However, long-term use of kava can be hard on the liver, so caution is advised.
How to use it: Kava is typically consumed as a tea, tincture, or capsule. Be sure to follow recommended dosages and consult a healthcare provider if using regularly.
4. Passionflower (Passiflora incarnata)
What it does: Passionflower is a go-to herb for relieving anxiety and promoting better sleep. It increases GABA activity in the brain by enhancing GABA receptor binding. Passionflower is also effective at reducing physical symptoms of stress, like muscle tension and restlessness.
How to use it: Often taken as a tea, tincture, or capsule, passionflower is a gentle herb that can be used throughout the day or before bed to help you unwind.
5. Ashwagandha (Withania somnifera)
What it does: Ashwagandha is an adaptogenic herb that helps your body cope with stress. While its main action is on the HPA axis and cortisol levels, studies show that ashwagandha also helps to modulate GABA receptors. This makes it an excellent choice for reducing stress and anxiety, especially for those dealing with chronic stress.
How to use it: Ashwagandha is available in capsule, powder, or tincture form. It’s often taken in the morning or evening, depending on your needs.
6. Chamomile (Matricaria chamomilla)
What it does: Chamomile is well-known for its gentle calming effects. Its active compound, apigenin, binds to GABA-A receptors in the brain, helping to reduce anxiety and promote relaxation. Chamomile is often used as a bedtime tea, especially for those who experience sleep disturbances due to stress.
How to use it: Chamomile is best enjoyed as a tea, but you can also use chamomile essential oil for a calming aromatherapy experience.
7. GABA Supplements
What it does: While not a plant itself, GABA supplements are often used to directly increase GABA levels in the brain. However, there’s a caveat: oral GABA supplements may not always cross the blood-brain barrier effectively. For more reliable results, people often choose supplements that boost GABA production indirectly, such as L-theanine, theobromine, or B-vitamins.
How to use it: GABA supplements come in capsules or powders. Be sure to consult a healthcare provider before trying GABA supplements to assess your needs.
8. Lavender (Lavandula angustifolia)
What it does: Lavender is a soothing herb used widely in aromatherapy. It is thought to modulate GABA receptors, contributing to its calming effects on both the body and mind. Lavender’s gentle sedative properties can help alleviate anxiety, improve sleep, and even reduce headaches caused by stress.
How to use it: Lavender can be used in essential oil form (diffused, applied topically, or added to a bath) or consumed as a tea. It's also available as a tincture or capsule.
9. L-Theanine (from Green Tea)
What it does: L-theanine is an amino acid found in green tea that promotes relaxation without sedation. L-theanine increases GABA levels in the brain, and also boosts dopamine and serotonin—two neurotransmitters linked to mood enhancement. It helps you stay calm while maintaining mental clarity, making it ideal for those who need to reduce stress without feeling drowsy.
How to use it: L-theanine is commonly taken in supplement form, but you can also consume it by drinking green tea. It’s often used for stress reduction, focus, and improved sleep.
10. Skullcap (Scutellaria lateriflora)
What it does: Skullcap is a lesser-known herb with calming effects that are thought to involve GABA receptor enhancement. It’s traditionally used to relieve anxiety, insomnia, and nervous tension, and can also help relax the muscles and ease headaches caused by stress.
How to use it: Skullcap is available in tincture, tea, or capsule form. It can be taken throughout the day or before bed to promote a calm, relaxed state.
Why GABA Matters
GABA is the body’s primary inhibitory neurotransmitter, meaning it helps dampen brain activity and promote relaxation. It acts as a natural counterbalance to excitatory neurotransmitters like glutamate, which increase brain activity and alertness. When GABA levels are low, it can lead to anxiety, irritability, insomnia, and even physical tension.
Fortunately, many of the herbs listed above can help modulate GABA receptors, leading to improved relaxation, stress relief, and better sleep. Whether you’re dealing with daily stress, occasional bouts of anxiety, or insomnia, incorporating GABA-enhancing herbs into your routine may provide the natural support you need to feel more balanced and calm.
Final Thoughts
While the herbs mentioned above are all safe for most people, it’s important to remember that everyone’s body reacts differently to herbal remedies. If you’re currently taking prescription medication, especially for anxiety, insomnia, or depression, consult with your healthcare provider before introducing any new herbs to your routine. This ensures there are no contraindications or interactions with your current treatment plan.
Incorporating natural remedies like valerian, lemon balm, and passionflower can help you manage stress, improve your sleep, and boost your overall well-being. Whether you prefer teas, tinctures, or supplements, these plants offer a gentle, non-habit-forming way to support your nervous system and enjoy a calmer, more relaxed life.
