This combination supplement can help reduce stress and anxiety

The practice of “stacking” supplements—combining them to enhance health benefits—has been gaining popularity in the health community. Some have suggested that combining GABA with L-theanine, two supplements marketed for depression and anxiety management, can provide a strong calming effect.

L-theanine, in doses ranging from 200 to 400 mg per day, has shown promise in reducing stress and anxiety. Similarly, several small studies have shown that GABA oolong tea can help relieve depression. However, concrete data on the benefits and effectiveness of taking these supplements together is still scarce.

“There have been no studies in humans to provide guidance on the effectiveness or dosing for ‘stacking’ of L-theanine and GABA,” Ana Lupu, PharmD, ambulatory medicine specialist at the UPMC Western Psychiatric Hospital, said. Verywell by email.

Animal research, such as a 2019 study on rats, found that a combination of GABA and L-theanine improved sleep. But whether this effect applies to humans—and if it can help with anxiety—is still unclear.

“Stress and sleep management are complex issues. Current evidence suggests that L-theanine may be helpful in the management of anxiety when combined with lifestyle changes. On the other hand, the facts supporting GABA for stress relief are not compelling; Its use should focus mainly on helping sleep,” said Lupu.

Before you try GABA and L-theanine together, here’s what you need to know.

Can Taking GABA and L-Theanine Together Reduce Depression?

The human body naturally produces GABA, a chemical that inhibits certain messages in the brain and calms the body, but studies have found mixed results from using GABA supplementation.

“GABA works in the central nervous system, but we really don’t know for sure how much of that extra will cross the blood-brain barrier and get into the central nervous system,” said Jamie Alan, RPh , PharmD, PhD, is an assistant professor of pharmacology and toxicology at Michigan State University of Human Medicine.

In other words, GABA supplements may not work if they are not able to go to the necessary areas of the body. Although more research is needed, current evidence provides little support for the benefits of GABA contributing to reducing stress or improving sleep.

On the other hand, L-theanine is an amino acid found in green tea and mushrooms that can cross the blood-brain barrier. Existing studies show that L-theanine can improve memory and attention.However, as with most supplements, more research is needed to fully understand its effect on humans.

“There may be benefits to trying L-theanine, but adding GABA on top of that, the benefit will not happen,” Alan added.

Is it safe to store L-Theanine and GABA?

Studies have not identified serious side effects from GABA supplements, but taking more than 300 mg at a time can cause headaches, drowsiness, or stomach pain. Additionally, GABA supplements can lower blood pressure, posing potential risks for people taking blood pressure medications.

L-theanine is generally considered safe, but it can increase drowsiness when combined with certain sleep aids and can interact with blood pressure medications.

Even as a supplement it may be safe for people who are pregnant or breastfeeding.

The Food and Drug Administration (FDA) does not test the safety or effectiveness of supplements, including GABA and L-theanine, before they are marketed. Third-party websites like ConsumerLab offer independent tests that can help you decide on the right supplements.

Researchers have not studied the long-term effects of combining GABA with L-theanine.

“Short-term or short-term joint administration appears to be safe,” Lupu said, adding that it is important to consult with a health care provider first, given the potential risks involved. related to these devices.