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Reduce Occasional Stress

1769 Views Posted on: 2025-12-03
Original author: Life Extension

We all face stressful situations that lead to feelings of tension and worry.

The body has a built-in mechanism to manage stress.

When stressors persist, however, an individual’s adaptive capacity is overwhelmed, and occasional stress can transition into chronic stress.1

This increases the risk of cardiovascular, immune, and inflammatory disorders.1-3

People sometimes turn to anti-anxiety drugs to cope, but these medications often cause sedation and can be addictive.4

GABA (gamma-aminobutyric acid) is an amino acid known for its role in inducing a calming effect on the brain.5

In human studies, fermentation-derived GABA significantly reduced stress indicators including salivary cortisol levels, promoted feelings of relaxation and calm without sedation, and improved quality of sleep.6-10

The Danger of Stress

The Danger of StressRecurring stress can have serious physical and psychological health effects, including eating and sleep disorders, mood disturbances, cognitive impairment, metabolic syndrome, and elevated levels of the stress hormone cortisol.1,2,11

Chronically elevated cortisol increases the risk of chronic disease and accelerates the aging process through decreased immunity, increased inflammation, and dysregulated metabolism.12

Anti-anxiety medications may relieve some feelings of stress. However, these drugs often cause drowsiness and can be habit-forming.4 In addition, they may do little to reduce the chronically elevated cortisol levels that stress can trigger, allowing cortisol-related damage to continue.

How GABA Helps

GABA (gamma-aminobutyric acid) is a chemical messenger produced by the brain and spinal cord. It is also found in some fruits, vegetables, and grains.13

It helps the body naturally manage stress, relieve anxiety, and improve sleep.5,10,13

GABA does this by decreasing the responsiveness of nerve cells, maintaining the delicate balance between excitatory and inhibitory (calming) neurotransmission.5

When occasional stress raises the excitatory effects on nerve cells, increasing the risk of negative health effects, GABA can protect against this stress, rapidly decreasing anxiety and restoring feelings of relaxation.5-9,14,15

The body’s ability to produce this amino acid declines with age, which can lower stress resilience and sleep quality.16 Taking oral GABA can counter this decline.

Novel Form of GABA

Scientists have developed a method of producing GABA through fermentation using Lactobacillus bacteria. This process increases the GABA content of food and has also been used to develop a dietary supplement.13

Researchers conducted a series of clinical trials to test the ability of this novel fermentation-derived GABA to support stress resilience and improve mood and sleep.6-10

Protecting Against Stress

In the first study, 63 healthy, young adults took 100 mg of fermentation-derived GABA, then performed a series of arithmetic and "target detection" tasks. They did the same mental stress-inducing tasks during a placebo phase.6

Participants were assessed based on brain wave activity (EEG) and two self-assessment questionnaires before and after the stress-induced study. Compared to the placebo, fermented GABA had the following effects:6

  • Improved EEG (brain wave activity) after the task at 30 minutes post-stress, indicating a protective effect against stress.
  • Significantly attenuated the reduction in Profile of Mood States and Vigor-Activity Scores, suggesting an improvement in negative mood states caused by stress such as tension and anxiety.

In the second study, 12 healthy volunteers took 10 grams of a chocolate enriched with 28 mg of fermentation-derived GABA before doing stressful arithmetic tasks. They did the same tasks during a placebo phase.

Heart-rate variability (HRV) was measured using electrocardiogram (EKG) to indicate the level of "fight or flight" response.7

Between 6.5 and 9.5 minutes after the stressful tasks, compared to the placebo, the fermentation- derived GABA group experienced:7

Restoration of ‘fight or flight’ feelings—a faster recovery of baseline HRV levels compared to the placebo, and

Quicker recovery of relaxed feelings to baseline as compared to placebo, after being subjected to stressful arithmetic tasks.

What You Need To Know: Boost Stress Resilience
  • Occasional stress can reduce emotional well-being and increase the risk for many diseases.
  • Anti-anxiety medications used to reduce stress are often sedating and can be addictive.
  • The amino acid GABA (gamma-aminobutyric acid) is produced by the brain and spinal cord and has a calming effect.
  • Human studies show that, taken orally, a fermentation-derived GABA safely protected against acute stress, quickly promoted feelings of relaxation without drowsiness, and improved quality of sleep at night.

This suggests that GABA intake led to a rapid post-stress recovery, restoring the body to a normal, more relaxed physiological state.

In a third trial, nine adults who reported experiencing daily chronic fatigue were given either 25 mg or 50 mg of fermentation-derived GABA or a placebo before performing stress-inducing arithmetic tasks.

Participants were assessed using the Profile of Mood States (POMS), the Visual Analog Scale (VAS), salivary chromogranin A (a marker that increases in response to psychosomatic stress), and salivary cortisol. The group that received 50 mg of GABA showed:8

  • A lesser increase in salivary chromogranin A, indicating a protective effect against stress, and
  • An approximate 20% reduction in salivary cortisol, indicating a decrease in general stress levels.

In addition to protecting against stress, GABA also significantly reduced feelings of fatigue, as measured by the standard POMS and VAS questionnaires.8

In the fourth study, scientists enlisted eight healthy volunteers with a fear of heights. Before being instructed to walk across a pedestrian suspension bridge to create a stressful experience, subjects were given 100 mg of fermentation-derived GABA. They performed the same task after receiving a placebo.9

A saliva test measured immunoglobulin A (IgA) levels, which tend to be lower in individuals experiencing greater perceived stress.17 Compared to the placebo, fermentation-derived GABA prevented the stress- induced drop in salivary IgA levels.9

These four clinical trials demonstrate that fermentation-derived GABA quickly produced a protective effect against acute stress.

Improved Sleep

Improved SleepSleep often suffers during stressful times. In a human study, scientists enlisted 10 healthy adults identified as "poor sleepers."

Participants were randomly assigned to receive either 100 mg of fermentation-derived GABA or a placebo 30 minutes before bedtime for one week, followed by a one-week washout period before switching treatments. Those who initially received GABA then took the placebo and vice versa.

Compared to placebo, the fermented GABA:10

  • Reduced sleep latency (time needed to fall asleep) by 50%, from 10 minutes to 5 minutes (as measured by EEG),
  • Increased total non-REM sleep time (also measured by EEG), and
  • Significantly improved "awake/not-drowsy" feelings after sleeping (measured by a questionnaire).

This demonstrated that fermented GABA could improve sleep quality without causing drowsiness.

Summary

Occasional, recurring stress reduces quality of life and boosts the risk of chronic disease.

Unlike anti-anxiety drugs, which can cause drowsiness, the neurotransmitter GABA lowers stress and promotes relaxation without sedative effects.

In human trials, a fermentation-derived form of GABA safely inhibited stress, quickly restored feelings of alert relaxation, and improved quality of sleep at night. 

Material used with permission of Life Extension. All rights reserved.

      • Agorastos A, Chrousos GP. The neuroendocrinology of stress: the stress-related continuum of chronic disease development. Mol Psychiatry. 2022 Jan;27(1):502-13.
      • Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-72.
      • Ravi M, Miller AH, Michopoulos V. The Immunology of Stress and the Impact of Inflammation on the Brain and Behavior. BJPsych Adv. 2021 May;27(Suppl 3):158-65.
      • Fluyau D, Revadigar N, Manobianco BE. Challenges of the pharmacological management of benzodiazepine withdrawal, dependence, and discontinuation. Ther Adv Psychopharmacol. 2018 May;8(5):147-68.
      • Almutairi S, Sivadas A, Kwakowsky A. The Effect of Oral GABA on the Nervous System: Potential for Therapeutic Intervention. Nutraceuticals. 2024;4(2):241-59.
      • Yoto A, Murao S, Motoki M, et al. Oral intake of gamma-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks. Amino Acids. 2012 Sep;43(3):1331-7.
      • Nakamura H, Takishima T, Kometani T, et al. Psychological stress-reducing effect of chocolate enriched with gamma-aminobutyric acid (GABA) in humans: assessment of stress using heart rate variability and salivary chromogranin A. Int J Food Sci Nutr. 2009;60 Suppl 5:106-13.
      • 8. Kanehira T, Nakamura Y, Nakamura K, et al. Relieving occupational fatigue by consumption of a beverage containing gamma-amino butyric acid. J Nutr Sci Vitaminol (Tokyo). 2011;57(1):9-15.
      • Abdou AM, Higashiguchi S, Horie K, et al. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors. 2006;26(3):201-8.
      • Yamatsu A, Yamashita Y, Pandharipande T, et al. Effect of oral gamma-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol. 2016;25(2):547-51.
      • Abouelenien M, Burzo M, Mihalcea R. Human Acute Stress Detection via Integration of Physiological Signals and Thermal Imaging. Proceedings of the 9th ACM International Conference on PErvasive Technologies Related to Assistive Environments; 2016; Corfu, Island, Greece.
      • Stamou MI, Colling C, Dichtel LE. Adrenal aging and its effects on the stress response and immunosenescence. Maturitas. 2023 Feb;168:13-9.
      • Hou D, Tang J, Feng Q, et al. Gamma-aminobutyric acid (GABA): a comprehensive review of dietary sources, enrichment technologies, processing effects, health benefits, and its applications. Crit Rev Food Sci Nutr. 2024;64(24):8852-74.
      • Treccani G, Musazzi L, Perego C, et al. Stress and corticosterone increase the readily releasable pool of glutamate vesicles in synaptic terminals of prefrontal and frontal cortex. Mol Psychiatry. 2014 Apr;19(4):433-43.
      • Yuen EY, Liu W, Karatsoreos IN, et al. Acute stress enhances glutamatergic transmission in prefrontal cortex and facilitates working memory. Proc Natl Acad Sci U S A. 2009 Aug 18;106(33):14075-9.
      • Porges EC, Jensen G, Foster B, et al. The trajectory of cortical GABA across the lifespan, an individual participant data meta-analysis of edited MRS studies. Elife. 2021 Jun 1;10.
      • Carins J, Booth C. Salivary immunoglobulin-A as a marker of stress during strenuous physical training. Aviat Space Environ Med. 2002 Dec;73(12):1203-7.
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Scientific Sources

What is GABA and how does it help with stress?

GABA (gamma-aminobutyric acid) is amino acid and chemical messenger produced by brain and spinal cord, also found in some fruits, vegetables, and grains. It helps body naturally manage stress, relieve anxiety, and improve sleep by decreasing responsiveness of nerve cells, maintaining delicate balance between excitatory and inhibitory (calming) neurotransmission. When occasional stress raises excitatory effects on nerve cells increasing risk of negative health effects, GABA can protect against stress, rapidly decreasing anxiety and restoring feelings of relaxation. Body's ability to produce GABA declines with age, lowering stress resilience and sleep quality. Oral GABA supplementation can counter this decline.

What does research show about GABA's effects on stress?

Multiple clinical trials demonstrate fermentation-derived GABA's stress-protective effects: Study 1 (63 healthy young adults, 100mg GABA): Improved brain wave activity (EEG) at 30 minutes post-stress indicating protective effect; significantly attenuated reduction in mood states, improving tension and anxiety. Study 2 (12 volunteers, 28mg GABA in chocolate): Restored "fight or flight" feelings with faster recovery of baseline heart-rate variability 6.5-9.5 minutes after stressful tasks; quicker recovery of relaxed feelings to baseline. Study 3 (9 adults with chronic fatigue, 50mg GABA): Lesser increase in salivary chromogranin A (stress marker); approximate 20% reduction in salivary cortisol; significantly reduced feelings of fatigue. Study 4 (8 volunteers with fear of heights, 100mg GABA): Prevented stress-induced drop in salivary immunoglobulin A levels.

How does GABA improve sleep quality?

Human study of 10 healthy adults identified as "poor sleepers" took 100mg fermentation-derived GABA or placebo 30 minutes before bedtime for one week. Compared to placebo, fermented GABA: Reduced sleep latency (time to fall asleep) by 50%, from 10 minutes to 5 minutes as measured by EEG; increased total non-REM sleep time (measured by EEG); significantly improved "awake/not-drowsy" feelings after sleeping (measured by questionnaire). This demonstrated fermented GABA improves sleep quality without causing drowsiness - critical advantage over anti-anxiety medications which often cause sedation.

What makes fermentation-derived GABA different from other forms?

Scientists developed method of producing GABA through fermentation using Lactobacillus bacteria. This process increases GABA content and has been used to develop dietary supplement with enhanced bioavailability and effectiveness. Fermentation-derived GABA used in all clinical studies showing stress reduction, cortisol lowering, and sleep improvement. This form appears to be effectively absorbed and utilized by body when taken orally. Natural fermentation process may enhance GABA's beneficial properties compared to synthetic forms. All human studies cited used this specific fermentation-derived GABA demonstrating consistent positive results across multiple trials.

How does GABA compare to anti-anxiety medications?

Anti-anxiety medications may relieve some stress feelings but often cause drowsiness and can be habit-forming. They may do little to reduce chronically elevated cortisol levels stress triggers, allowing cortisol-related damage to continue. In contrast, GABA: Lowers stress and promotes relaxation WITHOUT sedative effects - studies specifically showed improved "awake/not-drowsy" feelings; reduces salivary cortisol by approximately 20% addressing hormonal stress response directly; not associated with addiction or dependence; works rapidly (effects seen within 6.5-9.5 minutes in some studies); safe for long-term use without tolerance development. GABA provides natural alternative managing occasional stress without drawbacks of pharmaceutical anti-anxiety drugs.

  • GABA reduces stress without sedation - promotes relaxation while maintaining alertness
  • 100mg GABA improved brain wave activity at 30 minutes post-stress in 63 young adults
  • Significantly improved mood states - reduced tension and anxiety caused by stress
  • Faster stress recovery 6.5-9.5 minutes post-stressful tasks with 28mg GABA
  • 20% reduction in salivary cortisol with 50mg GABA in adults with chronic fatigue
  • Prevented stress-induced immune suppression - maintained IgA levels in stress test
  • 50% reduction in sleep latency - from 10 minutes to 5 minutes with 100mg GABA
  • Increased total non-REM sleep time measured by EEG in poor sleepers
  • Improved awake/alert feelings after sleeping - no morning drowsiness
  • Not habit-forming unlike benzodiazepine anti-anxiety medications
  • Fermentation-derived from Lactobacillus for enhanced bioavailability
  • Body's GABA production declines with age - supplementation counters this decline
  1. For acute stress protection: Take 100mg fermentation-derived GABA as needed before stressful situations
  2. For chronic stress and fatigue: Take 50mg GABA daily; study showed ~20% cortisol reduction
  3. For sleep improvement: Take 100mg GABA 30 minutes before bedtime
  4. Lower dose option: 25-28mg may be effective for some individuals; chocolate with 28mg showed benefits
  5. Timing for stress: Take 30 minutes before anticipated stressful event for optimal effect
  6. Timing for sleep: Take exactly 30 minutes before bed as used in clinical study
  7. Choose fermentation-derived GABA: Lactobacillus-fermented form used in all clinical studies
  8. Can take with or without food: Studies used both; chocolate-enriched GABA was effective
  9. Consistent use for chronic benefits: Sleep study showed improvements after one week
  10. Monitor cortisol if possible: Track stress markers to assess effectiveness over time
  11. Combine with stress management: GABA works best alongside healthy lifestyle, exercise, relaxation techniques
  12. No tolerance concerns: Can use long-term without developing tolerance unlike benzodiazepines
  13. Adjust dose as needed: Range of 25-100mg studied; find effective dose for your needs
  14. Medical supervision if: Taking psychiatric medications, have neurological conditions, pregnant/nursing
  • People experiencing occasional stress - work, relationships, life changes
  • Those with stress-related sleep problems - difficulty falling asleep, poor sleep quality
  • Individuals with chronic fatigue - study showed fatigue reduction with 50mg GABA
  • People seeking non-sedating stress relief - need to remain alert and functional
  • Those wanting to avoid anti-anxiety drugs - concerns about addiction or side effects
  • Individuals with elevated cortisol - GABA shown to reduce cortisol by ~20%
  • Older adults - GABA production declines with age affecting stress resilience
  • People with performance anxiety - tests, presentations, social situations
  • Those experiencing "fight or flight" responses - GABA restores baseline faster
  • Individuals wanting better stress recovery - quicker return to relaxed state
  • Poor sleepers without sleep apnea - looking for non-pharmaceutical sleep aid
  • People on GABA-ergic medications - benzodiazepines, barbiturates, sleep aids; potential interactions
  • Those with severe clinical anxiety disorders - may require medical treatment, not just supplements
  • Individuals on antidepressants or anti-anxiety drugs - consult healthcare provider before combining
  • Pregnant or breastfeeding women - insufficient safety data for GABA supplementation
  • People with severe insomnia requiring medical evaluation - underlying causes should be addressed
  • Those expecting instant sedation - GABA promotes calm alertness, not drowsiness
  • Individuals with epilepsy or seizure disorders - GABA affects neurotransmission; medical supervision required
  • People on blood pressure medications - GABA may have mild hypotensive effects
  • Those expecting GABA to replace stress management - works best with lifestyle changes

Results: Study of 63 healthy young adults taking 100mg fermentation-derived GABA before stress-inducing mental tasks showed improved brain wave activity (EEG) at 30 minutes post-stress indicating protective effect. GABA significantly attenuated reduction in Profile of Mood States and Vigor-Activity Scores, improving negative mood states like tension and anxiety caused by stress.

Citation: Yoto A, Murao S, Motoki M, et al. Oral intake of gamma-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks. Amino Acids. 2012 Sep;43(3):1331-7.

Results: Study of 12 healthy volunteers taking chocolate enriched with 28mg fermentation-derived GABA before stressful arithmetic tasks showed restoration of "fight or flight" feelings with faster recovery of baseline heart-rate variability between 6.5-9.5 minutes after tasks compared to placebo. GABA led to quicker recovery of relaxed feelings to baseline after stress.

Citation: Nakamura H, Takishima T, Kometani T, et al. Psychological stress-reducing effect of chocolate enriched with gamma-aminobutyric acid (GABA) in humans: assessment of stress using heart rate variability and salivary chromogranin A. Int J Food Sci Nutr. 2009;60 Suppl 5:106-13.

Results: Study of 9 adults with daily chronic fatigue receiving 50mg fermentation-derived GABA before stress-inducing tasks showed lesser increase in salivary chromogranin A indicating protective effect against stress, and approximate 20% reduction in salivary cortisol indicating decreased general stress levels. GABA also significantly reduced feelings of fatigue as measured by standard questionnaires.

Citation: Kanehira T, Nakamura Y, Nakamura K, et al. Relieving occupational fatigue by consumption of a beverage containing gamma-amino butyric acid. J Nutr Sci Vitaminol (Tokyo). 2011;57(1):9-15.

Results: Study of 8 healthy volunteers with fear of heights taking 100mg fermentation-derived GABA before walking across suspension bridge showed prevented stress-induced drop in salivary immunoglobulin A (IgA) levels compared to placebo. Lower IgA associated with greater perceived stress.

Citation: Abdou AM, Higashiguchi S, Horie K, et al. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors. 2006;26(3):201-8.

Results: Study of 10 healthy adults identified as poor sleepers taking 100mg fermentation-derived GABA 30 minutes before bedtime showed reduced sleep latency by 50% (from 10 minutes to 5 minutes measured by EEG), increased total non-REM sleep time, and significantly improved "awake/not-drowsy" feelings after sleeping, demonstrating improved sleep quality without causing drowsiness.

Citation: Yamatsu A, Yamashita Y, Pandharipande T, et al. Effect of oral gamma-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol. 2016;25(2):547-51.

Results: Review examines effect of oral GABA on nervous system showing potential for therapeutic intervention. GABA helps maintain balance between excitatory and inhibitory neurotransmission, decreasing nerve cell responsiveness.

Citation: Almutairi S, Sivadas A, Kwakowsky A. The Effect of Oral GABA on the Nervous System: Potential for Therapeutic Intervention. Nutraceuticals. 2024;4(2):241-59.