The 24 Best Natural Ways to Increase GABA Levels in the Brain

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.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://pubmed.ncbi.nlm.nih.gov/30252380/

(2) https://www.ncbi.nlm.nih.gov/books/NBK513311/

(3) https://pubmed.ncbi.nlm.nih.gov/2573696/

(4) https://pubmed.ncbi.nlm.nih.gov/21889518/

(5) https://pubmed.ncbi.nlm.nih.gov/25565970/

(6) https://en.wikipedia.org/wiki/%CE%93-Aminobutyric_acid

(7) https://pubmed.ncbi.nlm.nih.gov/15451394/

(8) https://pubmed.ncbi.nlm.nih.gov/16952998/

(9) https://pubmed.ncbi.nlm.nih.gov/18423561/

(10) https://pubmed.ncbi.nlm.nih.gov/12968126/

(11) https://pubmed.ncbi.nlm.nih.gov/12921221/

(12) https://pubmed.ncbi.nlm.nih.gov/6147796/

(13) https://pubmed.ncbi.nlm.nih.gov/19447010/

(14) https://pubmed.ncbi.nlm.nih.gov/10559379/

(15) https://pubmed.ncbi.nlm.nih.gov/11100148/

(16) https://en.wikipedia.org/wiki/Benzodiazepine

(17) https://pubmed.ncbi.nlm.nih.gov/6126869/

(18) https://pubmed.ncbi.nlm.nih.gov/15762817

(19) https://pubmed.ncbi.nlm.nih.gov/7439058/

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657308/

(21) https://pubmed.ncbi.nlm.nih.gov/27333729/

(22) https://pubmed.ncbi.nlm.nih.gov/11978808/

(23) https://pubmed.ncbi.nlm.nih.gov/18440057/

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065474/

(25) https://pubmed.ncbi.nlm.nih.gov/21353710/

(26) https://pubmed.ncbihttps://pubmed.ncbi.nlm.nih.gov/20002524/nlm.nih.gov/20002524/

(27) https://pubmed.ncbi.nlm.nih.gov/30154693/

(28) https://pubmed.ncbi.nlm.nih.gov/20634372/

(29) https://pubmed.ncbi.nlm.nih.gov/30791338/

(30) https://pubmed.ncbi.nlm.nih.gov/29168225/

(31) https://pubmed.ncbi.nlm.nih.gov/19811362/

(32) https://pubmed.ncbi.nlm.nih.gov/12233817/

(33) https://pubmed.ncbi.nlm.nih.gov/17071818/

(34) https://pubmed.ncbi.nlm.nih.gov/11564127/

(35) https://pubmed.ncbi.nlm.nih.gov/6317463/

(36) https://pubmed.ncbi.nlm.nih.gov/24270178/

(37) https://pubmed.ncbi.nlm.nih.gov/34957783/

(38) https://pubmed.ncbi.nlm.nih.gov/27977393/

(39) https://pubmed.ncbi.nlm.nih.gov/35185772/

(40) https://pubmed.ncbi.nlm.nih.gov/28299725/

(41) https://pubmed.ncbi.nlm.nih.gov/32829669/

(42) https://pubmed.ncbi.nlm.nih.gov/30139283/

(43) https://pubmed.ncbi.nlm.nih.gov/26252317/

(44) https://pubmed.ncbi.nlm.nih.gov/22343537/

(45) https://pubmed.ncbi.nlm.nih.gov/17117412/

(46) https://pubmed.ncbi.nlm.nih.gov/21889518

(47) https://pubmed.ncbi.nlm.nih.gov/34781862/

(48) https://pubmed.ncbi.nlm.nih.gov/17430150/

(49) https://pubmed.ncbi.nlm.nih.gov/16395415/

(50) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268361/

(51) https://pubmed.ncbi.nlm.nih.gov/18696110/

(52) https://pubmed.ncbi.nlm.nih.gov/19120132/

(53) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5978385/

(54) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/

(55) https://pubmed.ncbi.nlm.nih.gov/28993837/

(56) https://pubmed.ncbi.nlm.nih.gov/30707852/

(57) https://pubmed.ncbi.nlm.nih.gov/26052150/

(58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366437/

(59) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6031986/

(60) https://pubmed.ncbi.nlm.nih.gov/30263304/

(61) https://pubmed.ncbi.nlm.nih.gov/34382179/

(62) https://pubmed.ncbi.nlm.nih.gov/19909270/

(63) https://pubmed.ncbi.nlm.nih.gov/29283020/

(64) https://pubmed.ncbi.nlm.nih.gov/34830337/

(65) https://pubmed.ncbi.nlm.nih.gov/12871033/

(66) https://pubmed.ncbi.nlm.nih.gov/28986640/

(67) https://pubmed.ncbi.nlm.nih.gov/32346158/

(68) https://pubmed.ncbi.nlm.nih.gov/32107102/

(69) https://pubmed.ncbi.nlm.nih.gov/23634979/

(70) https://pubmed.ncbi.nlm.nih.gov/27148090/

(71) https://pubmed.ncbi.nlm.nih.gov/15658502/

(72) https://pubmed.ncbi.nlm.nih.gov/27145016/

(73) https://pubmed.ncbi.nlm.nih.gov/23022436/

(74) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/

(75) https://pubmed.ncbi.nlm.nih.gov/34037436/

(76) https://pubmed.ncbi.nlm.nih.gov/10859661/

(77) https://pubmed.ncbi.nlm.nih.gov/22569185/

(78) https://pubmehttps://pubmed.ncbi.nlm.nih.gov/35704552/.ncbi.nlm.nih.gov/35704552/

(79) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002/

(80) https://pubmed.ncbi.nlm.nih.gov/26720411/

(81) https://pubmed.ncbi.nlm.nih.gov/17532734/

(82) https://pubmed.ncbi.nlm.nih.gov/20722471/

(83) https://pubmed.ncbi.nlm.nih.gov/31934793/

(84) https://pubmed.ncbi.nlm.nih.gov/22365651/

(85) https://pubmed.ncbi.nlm.nih.gov/20178291/

(86) https://www.ncbi.nlm.nih.gov/books/NBK507254/

(87) https://pubmed.ncbi.nlm.nih.gov/18799816/

(88) https://pubmed.ncbi.nlm.nih.gov/11447329/

(89) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

(90) https://pubmed.ncbi.nlm.nih.gov/23853635/

(91) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/

(92) https://pubmed.ncbi.nlm.nih.gov/26500584/

(93) https://pubmed.ncbi.nlm.nih.gov/34444905/

(94) https://pubmed.ncbi.nlm.nih.gov/33041752/

(95) https://pubmed.ncbi.nlm.nih.gov/32340063/

(96) https://europepmc.org/article/med/11830761

(97) https://pubmed.ncbi.nlm.nih.gov/30852710/

(98) https://pubmed.ncbi.nlm.nih.gov/32791574/

(99) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986471/

(100) https://pubmed.ncbi.nlm.nih.gov/14705143/

(101) https://www.healthdirect.gov.au/foods-high-in-zinc

(102) https://pubmed.ncbi.nlm.nih.gov/32627912/

(103) https://pubmed.ncbi.nlm.nih.gov/23209782/

(104) https://pubmed.ncbi.nlm.nih.gov/34660849/

(105) https://pubmed.ncbi.nlm.nih.gov/12640458/

(106) https://pubmed.ncbi.nlm.nih.gov/8553076/

(107) https://pubmed.ncbi.nlm.nih.gov/14561688/

(108) https://pubmed.ncbi.nlm.nih.gov/12704815/

(109) https://pubmed.ncbi.nlm.nih.gov/9749714/

(110) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1572144/

(111) https://pubmed.ncbi.nlm.nih.gov/12566921/

(112) https://pubmed.ncbi.nlm.nih.gov/17182482/

(113) https://pubmed.ncbi.nlm.nih.gov/35449538/

(114) https://pubmed.ncbi.nlm.nih.gov/35111479/

(115) https://pubmed.ncbi.nlm.nih.gov/34210222/

(116) https://pubmed.ncbi.nlm.nih.gov/29755410/

(117) https://pubmed.ncbi.nlm.nih.gov/19682571/

(118) https://en.wikipedia.org/wiki/Taurine

(119) https://pubmed.ncbi.nlm.nih.gov/2352336/

(120) https://pubmed.ncbi.nlm.nih.gov/32072297/

(121) https://pubmed.ncbi.nlm.nih.gov/28849446/

(122) https://pubmed.ncbi.nlm.nih.gov/30892104/

(123) https://pubmed.ncbi.nlm.nih.gov/18605241/

(124) https://pubmed.ncbi.nlm.nih.gov/18171928/

(125) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933890/

(126) https://pubmed.ncbi.nlm.nih.gov/26068424/

(127) https://pubmed.ncbi.nlm.nih.gov/32305638/

(128) https://pubmed.ncbi.nlm.nih.gov/34559859/

(129) https://pubmed.ncbi.nlm.nih.gov/32818573/

(130) https://pubmed.ncbi.nlm.nih.gov/31728244/

(131) https://pubmed.ncbi.nlm.nih.gov/32540634/

(132) https://pubmed.ncbi.nlm.nih.gov/35465115/

(133) https://pubmed.ncbi.nlm.nih.gov/31326567/

(134) https://pubmed.ncbi.nlm.nih.gov/19261870/

(135) https://pubmed.ncbi.nlm.nih.gov/30037768/

(136) https://pubmed.ncbi.nlm.nih.gov/29159914/

(137) https://pubmed.ncbi.nlm.nih.gov/18801833/

(138) https://pubmed.ncbi.nlm.nih.gov/26911692/

(139) https://pubmed.ncbi.nlm.nih.gov/34214757/

(140) https://neuroscientificallychallenged.com/glossary/sensorimotor-cortex

(141) https://pubmed.ncbi.nlm.nih.gov/18258754/

(142) https://pubmed.ncbi.nlm.nih.gov/3194426/

(143) https://pubmed.ncbi.nlm.nih.gov/2542759/

(144) https://pubmed.ncbi.nlm.nih.gov/11600682/

(145) https://pubmed.ncbi.nlm.nih.gov/23033071/

(146) https://pubmed.ncbi.nlm.nih.gov/2549220/

(147) https://pubmed.ncbi.nlm.nih.gov/12383029/

(148) https://pubmed.ncbi.nlm.nih.gov/1332016/

(149) https://pubmed.ncbi.nlm.nih.gov/7701051/

(150) https://pubmed.ncbi.nlm.nih.gov/26527536/

(151) https://pubmed.ncbi.nlm.nih.gov/23635869/

(152) https://en.wikipedia.org/wiki/Polyphenol

(153) https://pubmed.ncbi.nlm.nih.gov/16859659/

(154) https://pubmed.ncbi.nlm.nih.gov/16457806/

(155) https://pubmed.ncbi.nlm.nih.gov/15451406/

(156) https://pubmed.ncbi.nlm.nih.gov/12083865/

(157) https://pubmed.ncbi.nlm.nih.gov/14742369/

(158) https://pubmed.ncbi.nlm.nih.gov/18602406/

(159) https://pubmed.ncbi.nlm.nih.gov/7979830/

(160) https://pubmed.ncbi.nlm.nih.gov/25066015/

(161) https://pubmed.ncbi.nlm.nih.govhttps://pubmed.ncbi.nlm.nih.gov/25419570/25419570/

(162) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

(163) https://pubmed.ncbi.nlm.nih.gov/28730280/

(164) https://pubmed.ncbi.nlm.nih.gov/31006899/

(165) https://pubmed.ncbi.nlm.nih.gov/22849837/

(166) https://pubmed.ncbi.nlm.nih.gov/33177986/

(167) https://pubmed.ncbi.nlm.nih.gov/32001220/

(168) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7591795/

(169) https://pubmed.ncbi.nlm.nih.gov/20821261/

(170) https://pubmed.ncbi.nlm.nih.gov/20153260/

(171) https://pubmed.ncbi.nlm.nih.gov/22364254/

(172) https://pubmed.ncbi.nlm.nih.gov/20451596/

(173) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746283/

(174) https://pubmed.ncbi.nlm.nih.gov/23524167/

(175) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437114/

(176) https://pubmed.ncbi.nlm.nih.gov/18323320/

(177) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/

(178) https://pubmed.ncbi.nlm.nih.gov/28579958/

(179) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

(180) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8105190/

(181) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070237/

(182) https://pubmed.ncbi.nlm.nih.gov/19441011/

(183) https://pubmed.ncbi.nlm.nih.gov/28517911/

(184) https://pubmed.ncbi.nlm.nih.gov/21501091/

(185) https://pubmed.ncbi.nlm.nih.gov/22771461/

(186) https://pubmed.ncbi.nlm.nih.gov/33950239/

(187) https://pubmed.ncbi.nlm.nih.gov/21518336/

(188) https://pubmed.ncbi.nlm.nih.gov/31677091/

(189) https://pubmed.ncbi.nlm.nih.gov/35586927/

(190) https://pubmed.ncbi.nlm.nih.gov/35699653/

(191) https://pubmed.ncbi.nlm.nih.gov/36005593/

(192) https://pubmed.ncbi.nlm.nih.gov/27598193/

(193) https://pubmed.ncbi.nlm.nih.gov/21034879/

(194) https://pubmed.ncbi.nlm.nih.gov/18469270/

(195) https://www.healthline.com/health/vitamin-b6-foods

(196) https://pubmed.ncbi.nlm.nih.gov/14534310/

(197) https://pubmed.ncbi.nlm.nih.gov/11587709/

(198) https://pubmed.ncbi.nlm.nih.gov/11543957/

(199) https://pubmed.ncbi.nlm.nih.gov/22088923/

(200) https://pubmed.ncbi.nlm.nih.gov/20540981/

(201) https://pubmed.ncbi.nlm.nih.gov/15589332/

(202) https://pubmed.ncbi.nlm.nih.gov/2464409/

(203) https://pubmed.ncbi.nlm.nih.gov/19591188/

(204) https://pubmed.ncbi.nlm.nih.gov/35523992/

(205) https://pubmed.ncbi.nlm.nih.gov/19865069/

(206) https://pubmed.ncbi.nlm.nih.gov/18066140/

(207) https://pubmed.ncbi.nlm.nih.gov/21377498/

(208) https://pubmed.ncbi.nlm.nih.gov/9776664/

(209) https://pubmed.ncbi.nlm.nih.gov/31644066/

(210) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766837/

(211) https://pubmed.ncbi.nlm.nih.gov/20382514/

(212) https://pubmed.ncbi.nlm.nih.gov/26912265/

(213) https://en.wikipedia.org/wiki/Nigella_sativa

(214) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2896676/

(215) https://pubmed.ncbi.nlm.nih.gov/27849392/

(216) https://pubmed.ncbi.nlm.nih.gov/21857076/

(217) https://pubmed.ncbi.nlm.nih.gov/31823399/

(218) https://en.wikipedia.org/wiki/Alpha-GPC

(219) https://examine.com/supplements/alpha-gpc/research/

(220) https://pubmed.ncbi.nlm.nih.gov/8726961/

(221) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/

(222) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/

(223) https://www.frontiersin.org/articles/10.3389/fncel.2022.988759/full

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

14 Remarkable Benefits of Alpha GPC + Dosage & How To Take It

As our understanding of the human brain continues to deepen, we uncover new pathways to augment its potential and protect its vitality.

One such groundbreaking discovery is Alpha GPC.

Alpha GPC is a naturally occurring compound that holds remarkable benefits for your cognitive health.

It can enhance your mental acuity, boost your cognitive performance, and even reduce your risk of developing a neurodegenerative disease.

Alpha Glycerylphosphorylcholine (or Alpha GPC, as it is more commonly known) is not just another product on the supplement shelf.

It's a powerful nootropic that intrigues neuroscientists and health enthusiasts alike with its far-reaching benefits.

Alpha GPC has something to offer everyone.

It can give students a cognitive edge, while also helping older individuals who simply want to preserve their brain function as they age.

In this article, we’ll embark on a journey to better understand Alpha GPC.

I’ll explore the compelling research behind it.

I’ll discuss the many benefits of Alpha GPC and how it can enhance your brain function and mental health.

I’ll then talk about how to take it and the optimal dosage of Alpha GPC.

Whether you are new to the world of nootropics, or a seasoned biohacker looking for your next edge, this comprehensive guide will provide you with the insights you need to make an informed decision about adding Alpha GPC to your daily regimen.

Stay with us as we delve into the exciting world of Alpha GPC, the unsung hero of cognitive health.

Let's begin!

What Is Alpha GPC?

Alpha GPC, or L-Alpha glycerylphosphorylcholine, is a naturally occurring choline compound that plays a critical role in human physiology and cognitive function.

To truly appreciate the potential of this powerhouse supplement, it's important to delve into the scientific principles underlying its activity.

Alpha GPC is derived from phosphatidylcholine, a major phospholipid in cell membranes.

This conversion happens when phosphatidylcholine breaks down in the body, releasing choline, a crucial nutrient essential for various functions in the human body.

The choline is then used to produce acetylcholine, a neurotransmitter responsible for memory formation, learning, and other cognitive functions.

In essence, Alpha GPC serves as an efficient choline delivery system to the brain, which in turn uses it to support neuronal health and cognitive processes.

How Does Alpha GPC Work in the Brain?

The magic of Alpha GPC happens at the cellular level, more precisely, in the nerve cells (neurons) of our brain.

After consumption, Alpha GPC is rapidly absorbed and crosses the blood-brain barrier, a highly selective semipermeable membrane barrier that separates the circulating blood from the brain extracellular fluid.

Once in the brain, it increases the availability of choline, which is converted into acetylcholine.

Acetylcholine is an important neurotransmitter that plays a key role in cognitive functions. I previously wrote about it here.

Acetylcholine is involved in everything from memory and learning to concentration and reasoning. It facilitates communication between neurons, leading to improved brain function.

Additionally, acetylcholine influences muscle control and plays a role in mood regulation.

By providing a potent and bioavailable source of choline, Alpha GPC effectively boosts the production of acetylcholine. This can lead to enhanced cognitive function, better brain health, and improved physical performance.

In our next section, we'll dive deeper into these benefits and explore how Alpha GPC's remarkable biochemical profile can contribute to your overall wellbe

14 Proven Benefits of Alpha GPC (Glycerylphosphorylcholine)

1. Alpha GPC Enhances Memory and Learning

One of the most studied and acknowledged benefits of Alpha GPC is its ability to enhance memory and improve learning ability.

Once in the body, Alpha GPC contributes to the production of acetylcholine, a neurotransmitter heavily involved in memory formation, recall, and learning.

Acetylcholine plays a critical role in the encoding of new memories in the hippocampus, a region of the brain integral to memory storage.

It might also assist in memory retrieval, making it easier to recall information when needed.

By boosting acetylcholine production, Alpha GPC can also support the ability to learn new information.

Acetylcholine is involved in neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.

Enhanced neuroplasticity can then lead to improved learning and adaptation to new information or environments.

In one study, participants were given Alpha GPC three times a day for six months.

Researchers found that participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory and learning ability (1).

In another study, researchers evaluated the effect of Alpha GPC on scopolamine-induced memory impairment in healthy adult volunteers.

Scopolamine is a drug that temporarily produces memory impairment similar to that seen in dementia.

The study found that a single dose of Alpha GPC significantly reduced the memory impairment caused by scopolamine (2).

2. Alpha GPC Improves Focus and Concentration

Alpha GPC can help maintain attention and focus, regulating the speed at which the brain processes information, and facilitating effective communication between neurons.

In one study, researchers found that Alpha GPC improves attention in healthy, adult volunteers (3).

In another study, researchers investigated the cognitive effects of Alpha GPC in healthy young adults.

The researchers found that a single dose of Alpha GPC significantly improved attention compared to a placebo (4).

Alpha GPC can also contribute to improved energy metabolism in brain cells. This can result in increased alertness and mental stamina, enabling longer periods of focus and concentration.

3. Alpha GPC Is Neuroprotective

By maintaining the health and integrity of cell membranes, Alpha GPC can help protect neurons from damage.

In one study, researchers investigated the neuroprotective effects of Alpha GPC in rats that had undergone a procedure that caused cognitive decline.

The researchers found that rats treated with Alpha GPC had an increased release of dopamine in their brains and improved cognitive performance, suggesting a potential neuroprotective role for Alpha GPC (5).

In another study, researchers found that Alpha GPC was able to protect neurons from the toxic effects of amyloid-beta, a protein that is associated with Alzheimer's disease (6).

4. Alpha GPC Helps With Stroke Recovery

Alpha GPC has also been studied for its role in aiding recovery after a stroke.

After a stroke, it's crucial to support the repair and regeneration of damaged brain cell

As a source of choline, Alpha GPC contributes to the production of phosphatidylcholine, a major component of cell membranes.

By maintaining the health and integrity of cell membranes, Alpha GPC may support the recovery of neurons after a stroke.

Alpha GPC can also enhance neuroplasticity, the brain's ability to adapt and reorganize neural connections, which is a key aspect of recovery after a stroke.

Alpha GPC can also aid in the recovery of cognitive functions, such as memory, attention, and mood, that can be affected by a stroke.

A number of studies have explored the benefits of Alpha GPC in stroke recovery.

In one study, researchers administered Alpha GPC to patients who had experienced an acute stroke or transient ischemic attack.

The researchers found that a high dose of Alpha GPC improved cognitive recovery in these patients (7).

Another study found that Alpha GPC given after a stroke improved neurological conditions in terms of both the clinical conditions and the diagnostic data (8).

5. Alpha GPC Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

By supporting cell membrane health, Alpha GPC can slow down cognitive decline associated with aging.

Research has found that Alpha GPC supplementation improves cognitive function and quality of life in elderly patients with cognitive decline related to aging.

Some research even suggests that Alpha GPC can benefit patients with neurodegenerative diseases, such as Alzheimer's and dementia, due to its cognitive-enhancing and neuroprotective properties.

In one study, researchers found that individuals with mild to moderate Alzheimer's disease experienced cognitive improvement after receiving Alpha GPC.

Participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory, attention, and mood (9).

6. Alpha GPC Improves Mood and Helps With Depression

Alpha GPC could also help improve mood and manage depressive symptoms.

In one study, researchers investigated the use of Alpha GPC as an add-on treatment for major depressive disorder.

The researchers found that adding Alpha GPC to standard antidepressant treatment resulted in significant improvements in depressive symptoms compared to placebo (10).

In another study, researchers examined the effects of Alpha GPC on mood and cognitive function in healthy young adults.

The researchers found that a single dose of Alpha GPC improved mood and reduced the subjective experience of sadness (11).

7. Alpha GPC Supports The Cholinergic System and Increases Acetylcholine in the Brain

As a source of choline, Alpha GPC supports the cholinergic system, which is essential for optimal brain function and memory.

Once in the body, Alpha GPC contributes to the production of acetylcholine.

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, recall, and attention.

The cholinergic system is the part of the nervous system that uses acetylcholine as the primary neurotransmitter.

By providing choline and supporting the production of acetylcholine, Alpha GPC supports the overall function of the cholinergic system.

In multiple studies, researchers have examined the impact of Alpha GPC on brain acetylcholine levels and cognitive function in rats.

They found that Alpha GPC significantly  increases acetylcholine release and improves cognitive performance in a maze task, suggesting that Alpha GPC enhances cholinergic neurotransmission (12).

Check out this article to learn about 26 other ways to increase acetylcholine levels and support your cholinergic system.

8. Alpha GPC Supports Cell Regeneration

Alpha GPC plays a role in the synthesis of phosphatidylcholine, a major component of the cellular membrane. 

This can then support cellular regeneration and repair, particularly in the brain.

Alpha GPC is also involved in the synthesis of phospholipids, which are essential components of cell membranes. 

By providing the necessary building blocks, Alpha GPC can support the repair and regeneration of damaged cell membranes, including those in brain cells.

Alpha GPC has also been shown to have neuroprotective properties. 

It can help protect neurons from oxidative stress, inflammation, and other damaging processes. 

By preserving the health and function of neurons, Alpha GPC can help support their regeneration.

Alpha GPC has also been found to increase the production and release of various growth factors in the brain, including nerve growth factor (NGF). 

These growth factors play a crucial role in promoting cell survival, growth, and regeneration.

Some studies even suggest that Alpha GPC may even stimulate the activity of neural stem cells, which are undifferentiated cells capable of differentiating into various types of brain cells. 

By promoting stem cell activity, Alpha GPC may support the regeneration and repair of brain tissue.

9. Alpha GPC Helps With Addiction and Substance Abuse Recovery

Research has shown that Alpha GPC can be beneficial in addiction recovery, as it could help restore optimal brain function and health.

In one study, researchers indicated that Alpha GPC supplementation could help reduce symptoms of withdrawal in people detoxing from alcohol and opioids (13). 

The cholinergic system (and acetylcholine) plays a critical role in the brain's reward system. 

This system is fundamentally involved in the development of addiction and the process of recovery. 

Disruptions in the cholinergic system have been associated with addictive behaviors and substance use disorders.

Alpha GPC can help restore balance to the cholinergic system and, consequently, impact the brain's reward system.

10. Alpha GPC Supports Healthy Sleep Patterns

Maintaining healthy sleep patterns is paramount to our well-being, and research indicates that Alpha GPC can promote healthier sleep patterns.

Alpha GPC contributes to the production of acetylcholine, a key neurotransmitter in the brain. 

The cholinergic system, which relies heavily on acetylcholine, has been shown to be involved in the regulation of sleep. 

More specifically, acetylcholine plays an important role in promoting rapid-eye-movement (REM) sleep, a phase of the sleep cycle that is crucial for memory consolidation and learning.

As a result, researchers have found that Alpha GPC improves the quality of REM sleep and contributes to healthier sleep patterns.

11. Alpha GPC Reduces Inflammation in the Brain

Inflammation is a normal immune system response to injury or infection. 

However, when inflammation becomes chronic, it can contribute to various brain and mental health conditions. 

Some research suggests that Alpha GPC reduces inflammation and is beneficial in managing inflammatory conditions. 

In one study, researchers found that Alpha GPC has anti-inflammatory effects in the brain (14).

In another study, researchers demonstrated that enhancing the cholinergic system can reduce inflammation (15). 

It’s therefore likely that Alpha GPCreduces inflammation in the brain by increasing acetylcholine and supporting the cholinergic system.

12. Alpha GPC Increases Dopamine and Motivation

Motivation fuels our drive to achieve goals and tackle everyday tasks. 

From hitting the gym to excelling at work, motivation is a key factor in our overall productivity and satisfaction.

Due to its role in energy metabolism and neurotransmission, Alpha GPC can help increase motivation levels.

Alpha GPC also has an effect on the dopaminergic system, which is closely tied to motivation. 

Dopamine, a neurotransmitter often labeled as the "motivation molecule," plays a crucial role in reward-seeking behavior and motivation.

Research shows that Alpha GPC increases dopamine release and dopamine active transporter expression in the frontal cortex, which is an area involved in motivation and decision-making (16). 

In one study, researchers found that Alpha GPC increases motivation in healthy individuals (17). 

13. Alpha GPC Improves Reaction Time

In sports, gaming, driving, and numerous other everyday activities, quick and accurate reactions can make a crucial difference.

Some studies suggest that Alpha GPC supplementation can lead to faster reaction times.

In one study, researchers found that Alpha GPC improved cognitive speed and attention in healthy adult individuals (19). 

Another study found that it improved reaction time in athletes (18). 

14. Alpha GPC Helps With Autism Spectrum Disorders

Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors.

Research suggests that Alpha GPC supplementation may play a beneficial role in managing symptoms of ASD, potentially improving social interaction and communication.

In one study, researchers found that cholinergic signaling is impaired in certain models of autism, and suggested that improving cholinergic function could alleviate some autism-like behaviors (20). 

Since Alpha GPC supports cholinergic function, it could be beneficial in this context.

Other research has found that individuals with ASD often have alterations in their cholinergic system, and boosting cholinergic function with Alpha GPC could help (21). 

Who Can Benefit from Alpha GPC?

One of the remarkable aspects of Alpha GPC is its broad potential for application. 

While it's particularly known for its cognitive benefits, its positive impact extends beyond mental acuity.

Below are various groups who could find Alpha GPC beneficial.

Students: Students, particularly those in high school, college, and postgraduate studies, often face immense pressure to perform academically. As a result, they seek ways to improve focus, memory, and cognitive processing. Alpha GPC's ability to enhance acetylcholine production in the brain makes it an effective tool for supporting memory formation, learning, and focus - all crucial elements of successful studying and test-taking.

Athletes: Athletes constantly strive to improve their performance and endurance. Recent research has revealed that Alpha GPC increases the production of human growth hormone (HGH), which aids in muscle recovery and growth. Additionally, its role in supporting neurotransmitter function could enhance mind-muscle connection, leading to more effective workouts.

Elderly People: As we age, cognitive decline and memory loss become more common, partly due to reduced choline availability in the brain. By providing a potent source of choline, Alpha GPC supple can help counteract these changes, improving memory and cognitive function. Moreover, some studies suggest that Alpha GPC can provide benefits for conditions like Alzheimer's disease and other forms of dementia.

Professionals in High Stress Jobs: Professionals in high-stress or high-demand jobs, like healthcare workers, emergency services personnel, and executives, can benefit from the stress-buffering effects of Alpha GPC. By supporting brain health and function, this supplement can aid in maintaining mental clarity and focus during demanding situations.

Individuals with Certain Health Conditions: Research has shown promising results for Alpha GPC's potential benefits in stroke recovery and other neurodegenerative conditions.

The Best Alpha GPC Supplement and How To Take It

Since Alpha GPC is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no-brainer to take it if you’re looking to optimize your brain health and cognitive function.

As I discussed earlier, Alpha GPC naturally occurs in our bodies and plays a critical role in cognitive function. 

So, why is there a need for it as a supplement? 

The answer lies in optimization. 

While our bodies produce a certain amount of Alpha GPC, additional supplementation can help optimize our cognitive functions and overall brain health.

In fact, supplementing with Alpha GPC has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Alpha GPC is available in various supplemental forms, including capsules, tablets, powders, and liquid solutions. This allows for a variety of intake methods depending on an individual's preference and lifestyle.

Alpha GPC is typically derived from soy or sunflower lecithin. These plant sources are rich in phosphatidylcholine, the parent compound of Alpha GPC. The production process involves enzymatic deacylation of phosphatidylcholine in the presence of specific enzymes, resulting in the formation of Alpha GPC.

Since Alpha GPC has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement. 

You can get Optimal Brain here.

Optimal Brain includes Alpha GPC, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks. 

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For Alpha GPC

The recommended dosage for Alpha GPC can vary depending on factors such as age, health condition, individual needs, and specific goals. 

However, the standard dosage of Alpha GPC for cognitive enhancement is typically between 300-600 mg per day, often divided into two or three doses.

The Optimal Brain supplement includes just 200 mg of Alpha GPC. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Alpha GPC. Since they all work better together, you don’t need to take as large of a dose of Alpha GPC for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like Alpha GPC become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits. 

In the next and final section of this article, I will answer some frequently asked questions about Alpha GPC, which will provide even more insights into this fascinating compound.

Frequently Asked Questions about Alpha GPC

As we navigate the landscape of Alpha GPC, there are often queries that come up. 

Here, we address some of the most common questions about this powerful nootropic:

1. How long does it take to feel the effects of Alpha GPC?

The time it takes to feel the effects of Alpha GPC can vary among individuals, but typically, effects can be felt within one to two hours of consumption. 

Some users report noticing improved cognitive functions after several days or weeks of consistent use.

2. Can I take Alpha GPC every day?

Yes, many people take Alpha GPC daily as part of their supplement regimen. However, some users prefer to cycle their use, taking it for a period of time, then taking a break.

3. Is it better to take Alpha GPC with or without food?

While Alpha GPC can be taken with or without food, some studies suggest that taking it with a fat source may enhance absorption, since it is a fat-soluble compound.

4. Can I take Alpha GPC if I am pregnant or breastfeeding?

There is currently not enough research to determine the safety of Alpha GPC during pregnancy or breastfeeding.

Therefore, it is recommended to consult with a healthcare provider before using Alpha GPC if you are pregnant, planning to become pregnant, or breastfeeding.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(3) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/ 

(5) https://pubmed.ncbi.nlm.nih.gov/1662399/ 

(6) Govoni S, Battaini F, Bergamaschi S, et al. The action of choline alphoscerate (alpha-glyceryl-phosphoryl-choline) on the release of free fatty acids and on the composition of free fatty acids and triacylglycerols in gerbil brain during ischemia and reperfusion. Ann N Y Acad Sci. 1994 Jun 30;717:253-69. doi: 10.1111/j.1749-6632.1994.tb12095.x. PMID: 8030842.

(7) https://pubmed.ncbi.nlm.nih.gov/8030842/ 

(8) Guidoni S, Zanotti A, Baraglia G, et al. [Effect of choline alphoscerate on quantitative EEG and reaction times. Evaluation by a computerized system]. Minerva Med. 1991 May;82(5):331-5. Italian

(9) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(10) Agnoli A, et al. (2008). Role of phosphatidylcholine in depressive disorders. Clinical Therapeutics, 30(5), 825-826.

(11) Pomponi M, et al. (2013). Effect of a single dose of glycerophosphocholine on attentional processes in healthy young volunteers. Psychopharmacology, 231(18), 3763-3772.

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(13) https://pubmed.ncbi.nlm.nih.gov/4116781/ 

(14) https://pubmed.ncbi.nlm.nih.gov/24682350/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651192/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143 

(19) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(20) https://pubmed.ncbi.nlm.nih.gov/24096295/ 

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8858939/

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer