GABA supplements: Use, dosage, side effects
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GABA supplements: Use, dosage, side effects
Written By:
Katie Stone - Naturopath
Medical Reviewer:
Dr. Conor Sheehy - PharmD, BCPS
Edited By:
Kari Asadorian - RN
Updated On:
Oct 25, 2024
Key Takeaways
GABA (Gamma-aminobutyric acid) is the brain’s major inhibitory neurotransmitter. It counters excitatory (stimulating) brain signals that can cause anxiety and restlessness. GABA supplements may help to reduce anxiety and improve feelings of calm. However, research is limited. GABA may have some interactions with certain drugs and medications.What are GABA supplements?
Gamma-aminobutyric acid (GABA) is an amino acid and the brain’s main inhibitory neurotransmitter. GABA works by inhibiting (blocking) messages from being passed between certain nerve cells and reducing the activity of other neurotransmitters.
Think of GABA as a ‘brake pedal’ for the brain. It slows down excessive brain activity by making the brain turn off certain receptors, helping you to feel more relaxed.
Low levels of GABA are associated with feelings of anxiety, stress, and sleeplessness 1.
Taking GABA as a supplement is believed to help calm the mind, reduce anxiety, and support healthy sleep patterns.
Benefits of GABA supplements
Currently, research into the effects of GABA supplements is limited. It is still difficult to know if GABA supplements can replicate the effects of naturally produced GABA in the brain. However, some benefits have been reported.
- Relieve stress and anxiety
GABA helps to reduce feelings of anxiety and overwhelm by slowing down excitatory nerve signals in the brain.
Medications for anxiety disorders and insomnia are often a type of benzodiazepine receptor agonist, which promotes the release of GABA 2.
A systematic review concluded that GABA may improve stress markers of both divisions of the autonomic and central nervous systems. It also suggested that GABA may be most beneficial with prolonged use 3.
A 2019 study showed that consuming GABA-fortified oolong tea led to a significant decrease in stress and a significant improvement in heart rate variability 4.
GABA supplementation was found to help people feel more relaxed and less anxious when under stressful conditions 5.
- Improve healthy sleep patterns
GABA may help to reduce sleeplessness by promoting relaxation and slowing down brain activity. One study has found that eating GABA-infused rice 3 times a day for four weeks improved insomnia in postmenopausal women 6. A similar study reported that people who ate GABA-enriched food were able to fall asleep faster and stay asleep for longer, and experienced less drowsiness in the morning and better recovery from fatigue 7.
A study from Japan found that GABA supplements reduced the time taken to fall asleep by 5.3 minutes, and it was regarded as safe and appropriate for improving sleep quality 8.
- Improve muscle gain
Growth hormone plays an important role in the growth and maintenance of skeletal muscle, stimulating synthesis of both muscle protein and cartilage, fatty acid use, and cellular amino acid uptake. Taking GABA may help to increase concentrations of growth hormone both during rest and after exercise 9.
- Improve attention span
GABA supplementation was shown to decrease alpha band and beta band brain waves under conditions of mental stress, indicating reduced distraction and better concentration. This may mean that GABA could be helpful with some aspects of visual attention and mood during stressful tasks 10.
- May support ADHD
Research has shown that children with ADHD have significantly reduced GABA concentration, which may be correlated with ADHD symptom severity and with motor skills 11. Further studies show that ADHD in adults is linked to imbalances in GABA and glutamate (the excitatory neurotransmitter). These imbalances may contribute to cognitive dysfunction and signal disruptions that occur in ADHD. However, research into whether GABA supplementation can reduce ADHD symptoms is pending 12.
- Reduce symptoms of PMDD
Some studies suggest that impaired interaction between GABA and ALLO (a hormone that enhances the receptor’s response to GABA) may be partly to blame for mood symptoms and heightened stress sensitivity in individuals with individuals with PMDD (Premenstrual Dysphoric Disorder (PMDD.13 Medications that affect GABAergic signaling and GABA receptor function may help to improve symptoms 14.
Side effects of GABA supplements
Most studies to date have reported that GABA supplements are not associated with any serious adverse effects, although some have shown it may cause a slight temporary drop in blood pressure. However, this returns to normal after supplementation is ceased 15.
A systematic review found no adverse effect caused by taking GABA at dosages of up to 18 g/d for four days, or for longer periods (12 weeks) with dosages of 120 mg a day 16.
Dosage of GABA supplements
Studies so far have involved dosages ranging from 20-300 mg for treating sleeplessness, mood, and stress, while one study reported using 800 mg to improve attention span.
Higher dosages (3,000–5,000 mg) have been used to increase growth hormone concentrations.
However, as everyone’s needs are different, always consult with a health practitioner before starting GABA supplementation.
Best time to take GABA
There are no specific protocols for how and when to take GABA. In studies that examined the effects of GABA on sleep patterns, participants took their dose before bedtime.
Some research has shown that taking 100mg GABA during the daytime can help to improve relaxation and reduce anxiety within just one hour 17.
It’s best to follow the directions on your chosen supplement and consult your health practitioner if you need more information.
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Precautions
GABA may not be suitable for people who take medications for their blood pressure or drugs to prevent seizures. It should be noted that there are currently no studies on the effects of GABA during pregnancy and lactation.
GABA supplements are usually only recommended for adults over the age of 18, and they may not be suitable for children.
How long does GABA stay in the system?
GABA was shown to be rapidly absorbed when taken at dosages of 2 g three times a day for 7 days, with a half-life of five hours.18 No accumulation was observed when participants stopped taking GABA for a week. However, it’s important to remember that everyone metabolizes supplements differently.
GABA supplements for kids
With so little research into GABA supplements for children, it’s not advisable to start your child on any form of GABA. Consult with a health practitioner or pediatrician first.
GABA supplements for adults
GABA supplements for adults are now widely available and may vary significantly in terms of quality and potency. Compare the ingredients, potency, and manufacturing standards for different brands when choosing a supplement.
GABA and interactions
GABA may have harmful interactions with certain medications and substances. GABA agonists are substances that cause the GABA receptor to respond, such as sedatives. This causes sedation and decreased anxiety. Sedative medications such as benzodiazepines (e.g., Xanax®, Valium®) also act at the GABA receptor, and taking these together with GABA supplements may be unsafe 19.
Drinking alcohol with GABA is also not recommended. In the short term, alcohol enhances GABA-A receptors, increasing GABA activity, which leads to relaxation and sleepiness. However, chronic excessive alcohol consumption has been shown to deplete GABAergic function, reducing GABAergic neurons and dampening GABA activity 20.
Is GABA addictive?
Most studies indicate that GABA can be taken safely for one month, but there is limited evidence for long-term use and whether it can become addictive.
It should be noted that GABA signaling plays a crucial role in drug reward and the development of addiction, and medications that modulate GABA transmission are used to reduce craving and withdrawal symptoms in addiction disorders.
Frequently Asked Questions about GABA supplements
What are GABA supplements used for?
GABA is a neurotransmitter that helps to reduce anxiety-inducing brain activity. Taking GABA supplements may help to calm the mind, improve relaxation and restful sleep, and reduce feelings of anxiety.
Is it okay to take GABA supplements daily?
Although research is limited, studies suggest that GABA is safe to take daily. Talk to your health practitioner about the dosage suitable for your needs.
Who should not take GABA?
GABA may not be suitable for people who take blood pressure medications or anti-seizure drugs as it may lower blood pressure for some.21 GABA may not be suitable during pregnancy and lactation, or for people under the age of 18.
What are the side effects of taking GABA?
Current research indicates that there are little or no side effects of taking GABA. However, it may reduce blood pressure in some people. If you experience dizziness, lightheadedness, or other symptoms, talk to your health practitioner.
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About the Author
Katie is a qualified naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!
