What is GABA?
GABA (gamma-aminobutyric acid) is the brain's primary inhibitory neurotransmitter. This means GABA reduces nervous tension and helps regulate neuronal activity. Every time you feel calm and relaxed, GABA plays an important part in that process.
In the body, GABA is synthesized from glutamate -- an excitatory neurotransmitter. The balance between excitatory glutamate and inhibitory GABA is critically important for normal brain function.
How GABA works
GABA binds to specific receptors in the brain (GABA-A and GABA-B receptors), causing a reduction in nervous tension:
- Inhibitory effect: GABA reduces neuronal excitability throughout the nervous system, contributing to a sense of calm
- Sleep cycle regulation: GABA participates in regulating the sleep-wake cycle, supporting the transition from wakefulness to sleep stages
- Stress response: GABA helps modulate the body's stress response by influencing the hypothalamic-pituitary-adrenal axis
- Muscle tension: GABA may contribute to the reduction of muscle tension
Evidence and benefits
Regarding GABA supplements, it is important to understand one key question: does orally consumed GABA cross the blood-brain barrier?
Blood-brain barrier: The traditional scientific view has been that GABA crosses the blood-brain barrier poorly. However, some newer studies have shown that small amounts may still pass through (Boonstra et al., 2015), and GABA may affect the brain through peripheral nervous system pathways.
Relaxation and stress: Some studies have shown that GABA supplements may contribute to feelings of relaxation, especially during stressful periods. For example, one Japanese study showed changes in EEG (electroencephalogram) patterns after GABA consumption (Abdou et al., 2006).
Sleep quality: Research has been conducted suggesting GABA's potential effects on sleep quality (Byun et al., 2018). Results are still preliminary and need confirmation from larger clinical trials.
Important: GABA does not currently have a specific EFSA-approved health claim. Scientific evidence is limited and results have been varied.
How to take GABA
Typical dose: Studies have used doses ranging from 100-750 mg per day. Start with a lower dose and increase if needed.
Timing: For sleep support, GABA is typically taken 30-60 minutes before bedtime. For relaxation, it can be taken during the day.
With or without food: GABA can be taken with or without food.
Precautions: Consult your doctor if you take sedatives, sleep medications, or other drugs that affect the nervous system. GABA may enhance their effects. Not recommended for pregnant or breastfeeding women without medical advice.
Who should consider GABA?
People who may consider GABA supplementation include:
- Those looking for natural ways to support relaxation
- People with concerns about falling asleep
- Individuals working in high-stress environments
- Athletes seeking to support post-training recovery through better sleep
Frequently asked questions
Does GABA actually cross the blood-brain barrier?
This is a topic of active debate among scientists. The classical view is that GABA crosses poorly, but newer research suggests that some amount may still pass through and GABA may also work through peripheral mechanisms.
Does GABA cause dependency?
Based on current evidence, GABA supplements do not cause physical dependency. However, it is always sensible to cycle supplement use.
What is the difference between GABA and L-theanine?
L-theanine is an amino acid that supports relaxation indirectly by influencing GABA, serotonin, and dopamine levels. GABA supplements provide the GABA molecule directly. Both are often used together.
Does GABA have side effects?
Most people tolerate GABA well. Some may experience mild tingling or prickling sensations, especially with larger doses. This is usually short-lived and harmless.
Can I combine GABA with melatonin?
Some people use both for sleep support, but consult your doctor as the combined effect may be stronger.
References
1. Abdou AM, Higashiguchi S, Horie K, Kim M, Hatta H, Yokogoshi H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. BioFactors, 26(3), 201-208.
2. Boonstra E, de Kleijn R, Colzato LS, Alkemade A, Forstmann BU, Nieuwenhuis S. (2015). Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in Psychology, 6, 1520.
3. Byun JI, Shin YY, Chung SE, Shin WC. (2018). Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial. Journal of Clinical Neurology, 14(3), 291-295.
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See also:
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
