GABA Against Stress/Anxiety

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A Neurotransmitter Less Talked-About

GABA is taken by many people as a supplement, mostly as a mood modifier, though its health claims go beyond the recreational—and also, we’re of the opinion that mental health is also just health, and if it works, it works. We’ll explore some of the claims and science behind them today…

What is GABA?

GABA stands for gamma-aminobutyric acid, and it’s a neurotransmitter. It’s a lot less talked-about than for example dopamine or serotonin, but it’s very important nonetheless.

We make it ourselves inside our body, and we can also get it from our food, or supplement it, and some drugs will also have an effect on its presence and/or activity in our body.

What foods is it found in?

  • Animals, obviously (just like in human brains*)
  • Fermented foods (many kinds)
  • Yeast
  • Tea
  • Tomatoes
  • Mulberries

For more details, see:

γ-Aminobutyric acid found in fermented foods and beverages: current trends

*However, we do not recommend eating human brains, due to the risk of CJD and prion diseases in general.

What claims are made about it and are they true?

For brevity, we’ll give a little spoiler up-front: all the popular claims for it appear to be valid, though there’s definitely room for a lot more human trials (we skipped over a lot of rodent studies today!).

So we’ll just drop some of its main benefits, and human studies to back those.

Reduction of stress and anxiety

GABA decreases task-related stress and anxiety within 30 minutes of being taken, both in subjective measures (i.e., self-reports) and in objective clinical physiological measures:

Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks

Cognitive enhancement

It’s not a does-everything nootropic like some, but it does have clear benefits to episodic memory:

❝GABA intake might help to distribute limited attentional resources more efficiently, and can specifically improve the identification and ordering of visual events that occur in close temporal succession

One of the things that makes this one important is that it also deals with the often-asked question of “does GABA pass the blood-brain barrier”:

❝The present findings do give further credence to the idea that oral ingestion does allow GABA to reach the brain and exert direct effects on cognition, which in the present case were specific to temporal attention.❞

Read more:

Supplementation of gamma-aminobutyric acid (GABA) affects temporal, but not spatial visual attention

Potential for more

We take care to give good quality sources, so the following study comes with a big caveat that it has since been retracted. Why was it retracted, you wonder?

It’s about the sample; they cite “30 healthy adults”, but neglected tp mention that this figure was initially 46. What happened to the other 16 participants is unclear, but given that this was challenged and the challenge not answered, it was sufficient for the journal (Nature) to pull the study, in case of deliberate sample bias.

However! Running the numbers in their results section, a probability of 0.03 is very compelling unless the disappearance of 16 subjects was outright fraudulent (which we regrettably cannot know either way).

Here’s the study (so take it with a pinch of salt, considering the above), and taken at face value, it shows how GABA supplementation improves accurate reactions to fast-moving visual and auditory stimuli:

RETRACTED ARTICLE: γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial

…so, hopefully this experiment will be repeated, without disappearing participants!

The sweet spot

You may be wondering how something that slows a person down (having a relaxing effect) can also speed a person up. This has to do with what it is and isn’t affecting; think of it like a “focus mode” on your computer or other device that greys-out everything else a bit so that you can focus on what you’re doing.

It’s in some ways (by different neurochemical pathways, though) a similar effect to the “relaxed alertness” created by l-theanine supplementation.

There’s also a sweet spot whereby GABA is toning some things down just the right amount, without adversely affecting performance in areas we don’t want slowed down. For the science of this, see:

Too Little and Too Much: Hypoactivation and Disinhibition (Reduced GABAergic Inhibition) of Medial Prefrontal Cortex Cause Attentional Deficits

Is it safe?

GABA is “Generally Recognized As Safe”. However:

  • you should speak with your pharmacist if you are taking any medications for blood pressure or epilepsy, as GABA supplementation may cause them to work too well.
  • you should absolutely not take GABA with alcohol or opioids as (dose-dependent for all the substances involved, and also depending on your metabolic base rate and other factors) its acute depression of the CNS can mean you relax and slow down too much, and you may find yourself not breathing often enough to sustain life.

Aside from that, it is considered safe up to at least 1g/kg/day*. Given that popular doses are 120–750mg, and most people weigh more than 750g, this is very safe for most people:

United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)

Where can I get it?

We don’t sell it, but for your convenience, here’s an example product on Amazon

Enjoy!

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  • Pregnant women can now get a free RSV shot. What other vaccines do you need when you’re expecting?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    From today, February 3, pregnant women in Australia will be eligible for a free RSV vaccine under the National Immunisation Program.

    This vaccine is designed to protect young infants from severe RSV (respiratory syncytial virus). It does so by generating the production of antibodies against RSV in the mother, which then travel across the placenta to the baby.

    While the RSV vaccine is a new addition to the National Immunisation Program, it’s one of three vaccines provided free for pregnant women under the program, alongside ones for influenza and whooping cough. Each offers important protection for newborn babies.

    voronaman/Shutterstock

    The RSV vaccine

    RSV is the most common cause of lower respiratory infections (bronchiolitis and pneumonia) in infants. It’s estimated that of every 100 infants born in Australia each year, at least two will be hospitalised with RSV by six months of age.

    RSV infection is most common roughly between March and August in the southern hemisphere, but infection can occur year-round, especially in tropical areas.

    The vaccine works by conferring passive immunity (from the mother) as opposed to active immunity (the baby’s own immune response). By the time the baby is born, their antibodies are sufficient to protect them during the first months of life when they are most vulnerable to severe RSV disease.

    The RSV vaccine registered for use in pregnant women in Australia, Abrysvo, has been used since 2023 in the Americas and Europe. Real-world experience there shows it’s working well.

    For example, over the 2024 RSV season in Argentina, it was found to prevent 72.7% of lower respiratory tract infections caused by RSV and requiring hospitalisation in infants aged 0–3 months, and 68% among those aged 0–6 months. This research noted three deaths from RSV, all in infants whose mothers did not receive the RSV vaccine during pregnancy.

    This was similar to protection seen in a large multinational clinical trial that compared babies born to mothers who received this RSV vaccine with babies born to mothers who received a placebo. This study found the vaccine prevented 82.4% of severe cases of RSV in infants aged under three months, and 70% under six months, and that the vaccine was safe.

    A young baby sleeping under a yellow blanket with a toy bunny.
    Vaccinating mothers during pregnancy protects the newborn baby. StoryTime Studio/Shutterstock

    In addition to the maternal vaccine, nirsevimab, a long-acting monoclonal antibody, provides effective protection against severe RSV disease. It’s delivered to the baby by an intramuscular injection, usually in the thigh.

    Nirsevimab is recommended for babies born to women who did not receive an RSV vaccine during pregnancy, or who are born within two weeks of their mother having received the shot (most likely if they’re born prematurely). It may also be recommended for babies who are at higher risk of RSV due to a medical condition, even if their mother was vaccinated.

    Nirsevimab is not funded under the National Immunisation Program, but is covered under various state and territory-based programs for infants of mothers who fall into the above categories.

    But now we have a safe and effective RSV vaccine for pregnancy, all pregnant women should be encouraged to receive it as the first line of prevention. This will maximise the number of babies protected during their first months of life.

    Flu and whooping cough

    It’s also important pregnant women continue to receive flu and whooping cough vaccines in 2025. Like the RSV vaccine, these protect infants by passing antibodies from mother to baby.

    There has been a large whooping cough outbreak in Australia in recent months, including a death of a two-month-old infant in Queensland in November 2024.

    The whooping cough vaccine, given in combination with diphtheria and tetanus, prevents more than 90% of whooping cough cases in babies too young to receive their first whooping cough vaccine dose.

    Similarly, influenza can be deadly in young babies, and maternal flu vaccination substantially reduces hospital visits associated with influenza for babies under six months. Flu can also be serious for pregnant women, so the vaccine offers important protection for the mother as well.

    COVID vaccines are safe in pregnancy, but unless a woman is otherwise eligible, they’re not routinely recommended. You can discuss this with your health-care provider.

    When and where can you get vaccinated?

    Pregnant women can receive these vaccines during antenatal visits through their GP or in a specialised antenatal clinic.

    The flu vaccine is recommended at any time during pregnancy, the whooping cough vaccine from 20 weeks (ideally before 32 weeks), and the RSV vaccine from 28 weeks (before 36 weeks).

    It’s safe to receive multiple vaccinations at the same clinic visit.

    A pregnant woman sitting on a couch using a laptop.
    The RSV vaccine is now available for pregnant women under the National Immunisation Program. Olga Rolenko/Shutterstock

    We know vaccination rates have declined in a variety of groups since the pandemic, and there’s evidence emerging that suggests this trend has occurred in pregnant women too.

    A recent preprint (a study yet to be peer-reviewed) found a decrease of nearly ten percentage points in flu vaccine coverage among pregnant women in New South Wales, from 58.8% in 2020 to 49.1% in 2022. The research showed a smaller drop of 1.4 percentage points for whooping cough, from 79% in 2020 to 77.6% in 2022.

    It’s important to work to improve vaccination rates during pregnancy to give babies the best protection in their first months of life.

    We know pregnant women would like to receive information about new and routine maternal vaccines early in pregnancy. In particular, many pregnant women want to understand how vaccines are tested for safety, and their effectiveness, which was evident during COVID.

    GPs and midwives are trusted sources of information on vaccines in pregnancy. There’s also information available online on Sharing Knowledge About Immunisation, a collaboration led by the National Centre for Immunisation Research and Surveillance.

    Archana Koirala, Paediatrician and Infectious Diseases Specialist, University of Sydney; Bianca Middleton, Senior Research Fellow, Menzies School of Health Research; Margie Danchin, Professor of Paediatrics and vaccinologist, Royal Childrens Hospital, University of Melbourne and Murdoch Childrens Research Institute (MCRI); Associate Dean International, University of Melbourne, Murdoch Children’s Research Institute; Peter McIntyre, Professor in Women’s and Children’s Health, University of Otago, and Rebecca Doyle, Adjunct Research Fellow, School of Nursing, Midwifery and Social Work, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Midlife Cyclist – by Phil Cavell

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Whether stationary cycling in your living room, or competing in the Tour de France, there’s a lot more to cycling than “push the pedals”—if you want to get good benefits and avoid injury, in any case.

    This book explores the benefits of different kinds of cycling, the biomechanics of various body positions, and the physiology of different kinds of performance, and the impact these things have on everything from your joints to your heart to your telomeres.

    The style is very much conversational, with science included, and a readiness to acknowledge in cases where the author is guessing or going with a hunch, rather than something being well-evidenced. This kind of honesty is always good to see, and it doesn’t detract from where the science is available and clear.

    One downside for some readers will be that while Cavell does endeavour to cover sex differences in various aspects of how they relate to the anatomy and physiology (mostly: the physiology) of cycling, the book is written from a male perspective and the author clearly understands that side of things better. For other readers, of course, this will be a plus.

    Bottom line: if you enjoy cycling, or you’re thinking of taking it up but it seems a bit daunting because what if you do it wrong and need a knee replacement in a few years or what if you hurt your spine or something, then this is the book to set your mind at ease, and put you on the right track.

    Click here to check out The Midlife Cyclist, and enjoy the cycle of life!

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  • The CBT Workbook for Mental Health – by Dr. Simon Rego & Sarah Fader

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We have often reviewed psychology books here with a note saying “and no, it’s not just a book of the standard CBT techniques that you probably already know”.

    So today, this one’s for anyone who was ever thinking “but I don’t know the standard CBT techniques and I would like to know them!”.

    The authors outline specific solutions to many common quantifiable problems, with simple exercises that are well-explained and easy to implement.

    Cognitive Behavioral Therapy (CBT) is not a panacea, but for the things it can be used for, it’s very effective and is a very good “first thing to reach for” to see if it works, because its success rate for a lot of problems is very high.

    What kinds of things is this book most likely to help with? A lot of common forms of stress, anxiety, self-esteem issues, cravings, shame, and relationship issues. Other things too, but we can’t list everything and that list already covers a lot of very high-incidence stuff.

    Bottom line: if CBT isn’t something already in your toolbox, this book will help you add all its best tips and tricks.

    Click here to check out The CBT Workbook for Mental Health, and get tooled up!

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  • What are ‘Ozempic babies’? Can the drug really increase your chance of pregnancy?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Hundreds of thousands of people worldwide are taking drugs like Ozempic to lose weight. But what do we actually know about them? This month, The Conversation’s experts explore their rise, impact and potential consequences.

    We’ve heard a lot about the impacts of Ozempic recently, from rapid weight loss and lowered blood pressure, to persistent vomiting and “Ozempic face”.

    Now we’re seeing a rise in stories about “Ozempic babies”, where women who use drugs like Ozempic (semaglutide) report unexpected pregnancies.

    But does semaglutide (also sold as Wegovy) improve fertility? And if so, how? Here’s what we know so far.

    Remind me, what is Ozempic?

    Ozempic and related drugs (glucagon-like peptide-1 receptor agonists or GLP-1-RAs) were developed to help control blood glucose levels in people with type 2 diabetes.

    But the reason for Ozempic’s huge popularity worldwide is that it promotes weight loss by slowing stomach emptying and reducing appetite.

    Ozempic is prescribed in Australia as a diabetes treatment. It’s not currently approved to treat obesity but some doctors prescribe it “off label” to help people lose weight. Wegovy (a higher dose of semaglutide) is approved for use in Australia to treat obesity but it’s not yet available.

    How does obesity affect fertility?

    Obesity affects the fine-tuned hormonal balance that regulates the menstrual cycle.

    Women with a body mass index (BMI) above 27 are three times more likely than women in the normal weight range to be unable to conceive because they are less likely to ovulate.

    The metabolic conditions of type 2 diabetes and polycystic ovary syndrome (PCOS) are both linked to obesity and fertility difficulties.

    Women with type 2 diabetes are more likely than other women to have obesity and to experience fertility difficulties and miscarriage.

    Similarly, women with PCOS are more likely to have obesity and trouble conceiving than other women because of hormonal imbalances that cause irregular menstrual cycles.

    In men, obesity, diabetes and metabolic syndrome (a cluster of conditions that increase the risk of heart disease and stroke) have negative effects on fertility.

    Low testosterone levels caused by obesity or type 2 diabetes can affect the quality of sperm.

    So how might Ozempic affect fertility?

    Weight loss is recommended for people with obesity to reduce the risk of health problems. As weight loss can improve menstrual irregularities, it may also increase the chance of pregnancy in women with obesity.

    This is why weight loss and metabolic improvement are the most likely reasons why women who use Ozempic report unexpected pregnancies.

    But unexpected pregnancies have also been reported by women who use Ozempic and the contraceptive pill. This has led some experts to suggest that some GLP-1-RAs might affect the absorption of the pill and make it less effective. However, it’s uncertain whether there is a connection between Ozempic and contraceptive failure.

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    Some women have reported getting pregnant while taking the contraceptive pill and Ozempic. Cottonbro Studio/Pexels

    In men with type 2 diabetes, obesity and low testosterone, drugs like Ozempic have shown promising results for weight loss and increasing testosterone levels.

    Avoid Ozempic if you’re trying to conceive

    It’s unclear if semaglutide can be harmful in pregnancy. But data from animal studies suggest it should not be used in pregnancy due to potential risks of fetal abnormalities.

    That’s why the Therapeutic Goods Administration recommends women of childbearing potential use contraception when taking semaglutide.

    Similarly, PCOS guidelines state health professionals should ensure women with PCOS who use Ozempic have effective contraception.

    Guidelines recommended stopping semaglutide at least two months before planning pregnancy.

    For women who use Ozempic to manage diabetes, it’s important to seek advice on other options to control blood glucose levels when trying for pregnancy.

    What if you get pregnant while taking Ozempic?

    For those who conceive while using Ozempic, deciding what to do can be difficult. This decision may be even more complicated considering the unknown potential effects of the drug on the fetus.

    While there is little scientific data available, the findings of an observational study of pregnant women with type 2 diabetes who were on diabetes medication, including GLP-1-RAs, are reassuring. This study did not indicate a large increased risk of major congenital malformations in the babies born.

    Women considering or currently using semaglutide before, during, or after pregnancy should consult with a health provider about how to best manage their condition.

    When pregnancies are planned, women can take steps to improve their baby’s health, such as taking folic acid before conception to reduce the risk of neural tube defects, and stopping smoking and consuming alcohol.

    While unexpected pregnancies and “Ozempic babies” may be welcomed, their mothers have not had the opportunity to take these steps and give them the best start in life.

    Read the other articles in The Conversation’s Ozempic series here.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University and Robert Norman, Emeritus Professor of Reproductive and Periconceptual Medicine, The Robinson Research Institute, University of Adelaide

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Broccoli vs Cabbage – Which is Healthier?

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    Our Verdict

    When comparing broccoli to cabbage, we picked the broccoli.

    Why?

    Here we go once again pitting two different cultivars of the same species (Brassica oleracea) against each other, and/but once again, there is one that comes out as nutritionally best.

    In terms of macros, broccoli has more protein, carbs, and fiber, while they are both low glycemic index foods. The differences are small though, so it’s fairest to call this category a tie.

    When it comes to vitamins, broccoli has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while cabbage is not higher in any vitamins. It should be noted that cabbage is still good for these, especially vitamins C and K, but broccoli is simply better.

    In the category of minerals, broccoli has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cabbage is not higher in any minerals. Again though, cabbage is still good, especially in calcium, iron, and manganese, but again, broccoli is simply better.

    Of course, enjoy either or both! But if you want the nutritionally densest option, it’s broccoli.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Omega-3 Mushroom Spaghetti

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The omega-3 is not the only healthy fat in here; we’re also going to have medium-chain triglycerides, as well as monounsaturates. Add in the ergothioneine from the mushrooms and a stack of polyphenols from, well, most of the ingredients, not to mention the fiber, and this comes together as a very healthy dish. There’s also about 64g protein in the entire recipe, so you do the math for how much that is per serving, depending on how big you want the servings to be.

    You will need

    • 1lb wholewheat spaghetti (or gluten-free equivalent, such as a legume-based pasta, if avoiding gluten/wheat)
    • 12oz mushrooms, sliced (any non-poisonous edible variety)
    • ½ cup coconut milk
    • ½ onion, finely chopped
    • ¼ cup chia seeds
    • ¼ bulb garlic, minced (or more, if you like)
    • 2 tbsp extra virgin olive oil
    • 1 tbsp black pepper, coarse ground
    • 1 tbsp lime juice

    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the spaghetti according to packet instructions, or your own good sense, aiming for al dente. When it’s done, drain it, and lastly rinse it (with cold water), and set it aside.

    2) Heat the olive oil in a skillet and add the onion, cooking for 5 minutes

    3) Add the garlic, mushrooms, and black pepper, cooking for another 8 minutes.

    4) Add the coconut milk, lime juice, and chia seeds, stirring well and cooking for a further two minutes

    5) Reheat the spaghetti by passing boiling water through it in a colander (the time it spent cold was good for it; it lowered the glycemic index)

    6) Serve, adding the mushroom sauce to the spaghetti:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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