Supporting GABA with Herbs

Since I am an herbalist, I should probably talk about herbs occasionally.

For those of you wondering how an herbalist managed to write two whole posts about GABA without mentioning a single botanical, I was getting there. I wanted to lay the groundwork and set the stage before bringing in the herbs.

Now let’s get into it.

One of the things that fascinated me early in my herbal studies was learning that some botanicals have GABAergic properties. They may influence GABA activity, affect its breakdown or interact with GABA receptors. The research varies by herb and some of what we know comes from laboratory and animal studies rather than large human trials. Still, the research gives us a better understanding of why many of these herbs have such a long history of traditional use.[1]

I use several of these plants to support both nervous system and digestive health. The two systems are closely connected and rarely function in isolation from one another.

GABA is one of the body’s primary inhibitory neurotransmitters. You can think of it as part of the nervous system’s braking system. It helps prevent excessive stimulation and supports relaxation, sleep and emotional regulation.

When GABA signaling is not functioning well, someone may have a harder time settling down. They may feel anxious, overstimulated or tired but wired. Sleep may become difficult and the digestive system may become more reactive to stress.

The relationship also works in the other direction. Stress can affect digestive secretions, motility and how strongly we perceive discomfort in the gut. Supporting the nervous system may help the digestive system move out of that constant state of tension.

This is where GABAergic herbs may be useful.

Some botanicals appear to support the availability of GABA. Others influence how GABA interacts with its receptors. That does not mean we can assume an herb simply “raises GABA in the brain.” Herbal actions are more complex than that. These plants contain many constituents and often work through more than one pathway.

Here are a few of the herbs I consider when GABAergic support may be helpful.

1. Valerian RootValeriana officinalis

Valerian is probably one of the best-known herbs for nervous system tension and difficulty sleeping. Its constituents appear to interact with the GABA system and may slow the breakdown or removal of GABA. Human studies suggest that valerian may support sleep quality, although the results have not been consistent across every study.[2,3]

Valerian is not the right herb for everyone. A small percentage of people experience the opposite response and may feel restless, agitated or more awake. It may also increase the effects of alcohol, sedatives and certain medications.

Valerian is commonly used as a tea, tincture or capsule. Because of its strong flavor and aroma, many people prefer the tincture or capsule.

2. Kava RootPiper methysticum

Kava has a long history of traditional use in the South Pacific for relaxation, ceremony and social connection. Its kavalactones affect several neurological pathways. GABAergic activity may be part of its action, but kava should not be described as working only through GABA.[4] Kava may help the body relax without creating the same degree of cognitive dulling associated with stronger sedatives. Human research on anxiety has produced mixed results, although some trials and reviews have reported benefit.[4,5] This is an herb that deserves respect. Species, plant part, cultivar, preparation and product quality all matter. Kava has been associated with rare but sometimes serious liver injury. It should not be combined with alcohol or sedating medications and may not be appropriate for someone with liver disease or other risk factors.[5,6]

3. PassionflowerPassiflora incarnata

Passionflower is one of my favorite herbs for a nervous system that does not want to turn off. It is especially helpful when the body is tired but the mind keeps going.

Passionflower extracts have demonstrated activity involving GABA receptors in preclinical research. Small human studies have also reported support for anxiety, stress and sleep, although larger trials are still needed.[7–9] Passionflower may also be useful when nervous system tension is felt in the digestive tract. It is commonly prepared as a tea or tincture and is often combined with other calming nervines. Because it can be sedating, care should be taken when it is combined with alcohol, sleep medications or other sedative herbs and drugs.

4. Lemon BalmMelissa officinalis

Lemon balm is a beautiful example of an herb that works with both the nervous and digestive systems. It is calming without usually being overly sedating. It is also a carminative and antispasmodic that may support bloating, gas and digestive tension. Laboratory research suggests that compounds in lemon balm, including rosmarinic acid, may inhibit GABA transaminase. This is one of the enzymes involved in breaking down GABA. Human studies have reported possible benefits for stress, anxiety, sleep and mood, but we should be careful not to assume that laboratory findings automatically prove that lemon balm raises GABA in the human brain.[10] Lemon balm makes a lovely tea and can also be used as a tincture, glycerite or capsule.

5. ChamomileMatricaria chamomilla

Chamomile is gentle, but gentle does not mean weak.

Apigenin and other flavonoids found in chamomile may interact with benzodiazepine sites on GABA-A receptors. This may help explain some of chamomile’s traditional calming and sleep-supportive actions.[11,12]Chamomile is also a digestive bitter, carminative and antispasmodic. It may be useful when stress shows up as indigestion, gas, bloating or abdominal tension. It is commonly prepared as a tea, tincture or glycerite. Chamomile makes a lovely glycerite for children when it is appropriate for the individual. Anyone with an allergy to chamomile or other plants in the Asteraceae family should use caution.

GABAergic herbs do not all work in the same way and they are not interchangeable.

Valerian may fit the person who cannot settle into sleep. Passionflower may fit the person whose thoughts will not stop. Lemon balm may be a better choice when nervous tension and digestive discomfort appear together. Chamomile offers gentle support when tension is felt throughout the body and gut. Kava may be considered when deeper muscular and nervous system tension is present.

This is why herbalism is about more than matching an herb to a symptom. We look at the person, the pattern and what the body is communicating. These herbs may support relaxation, sleep and digestive comfort, but they are not substitutes for identifying what is driving the problem. Medication use, health history, pregnancy, liver function and individual sensitivity all matter.

The goal is not to sedate the nervous system into silence. It is to help the body rediscover its ability to settle, regulate and return to balance.

Citation Guide

1. Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P. Herbal remedies and their possible effect on the GABAergic system and sleep. Nutrients. 2021;13(2):530.Read the study

2. Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders: A systematic review and meta-analysis. Journal of Evidence-Based Integrative Medicine. 2020;25:1–31.Read the review

3. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: A systematic review and meta-analysis. American Journal of Medicine. 2006;119(12):1005–1012.Read the review

4. Tzeng YM, Lee MJ. Neuroprotective properties of kavalactones. Neural Regeneration Research. 2015;10(6):875–877.Read the review

5. Stevinson C, Huntley A, Ernst E. A systematic review of the safety of kava extract in the treatment of anxiety. Drug Safety. 2002;25(4):251–261.View on PubMed

6. National Institute of Diabetes and Digestive and Kidney Diseases. Kava Kava. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury.Read the LiverTox monograph

7. Elsas SM, Rossi DJ, Raber J, et al. Passiflora incarnata L. extracts elicit GABA currents in hippocampal neurons in vitro and show anxiogenic and anticonvulsant effects in vivo. Phytomedicine. 2010;17(12):940–949.Read the study

8. Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. Passiflora incarnata in neuropsychiatric disorders—A systematic review. Nutrients. 2020;12(12):3894.Read the review

9. Harit MK, et al. Randomized, double-blind, placebo-controlled clinical study of Passiflora incarnata for stress and sleep quality. 2024.Read the study

10. Mathews IM, et al. Clinical efficacy and tolerability of lemon balm (Melissa officinalis): A review. 2024.Read the review

11. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with a bright future. Molecular Medicine Reports. 2010;3(6):895–901.Read the review

12. Wasowski C, Marder M. Flavonoids as GABA-A receptor ligands: The whole story? Journal of Experimental Pharmacology. 2012;4:9–24.Read the review