GABA supplements: Use, dosage, and side effects

GABA supplements: Use, dosage, and side effects

Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Dr. Conor Sheehy - PharmD, BCPS

Medical Reviewer:

Dr. Conor Sheehy - PharmD, BCPS
Kari Asadorian - Bachelor of Science in Nursing

Edited By:

Kari Asadorian - Bachelor of Science in Nursing

Updated On:

January 20, 2025

Table of Contents

    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)). 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.

    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.

    GABA supplements: Use, dosage, and side effects

    Key Takeaways

    • Icon GABA (Gamma-aminobutyric acid) is the brain’s major inhibitory neurotransmitter. It counters excitatory (stimulating) brain signals that can cause anxiety and restlessness.
    • Icon GABA supplements may help to reduce anxiety and improve feelings of calm. However, research is limited.
    • Icon GABA may have some interactions with certain drugs and medications.

    Product Recommendations

    CALMING Your Stress Naturally with the Best GABA Supplement - Methyl-Life® Supplements

    CALMING Your Stress Naturally with the Best GABA Supplement
    (156)

    $49.00

    • GABA Provides a Sense of Calm & Helps Manage Cortisol
    • GABA Promotes Restful Sleep & Supports Cognitive Function
    • 3rd-Party Tested For Purity, Potency & Safety
    • 60 Vegan, Non-GMO, Gluten-Free Servings

    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.

    References

    1. Piril Hepsomali, John A Groeger, Jun Nishihira, Andrew Scholey; "Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review", Frontiers In Neuroscience; 2020 Sep

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/

    2. Marcel P Goldschen-Ohm; "Benzodiazepine Modulation of GABAA Receptors: A Mechanistic Perspective"; Biomolecules; 2022 Nov

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775625/

    3. Piril Hepsomali, John A Groeger, Jun Nishihira, Andrew Scholey; "Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review", Frontiers In Neuroscience; 2020 Sep

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/

    4. Tina Hinton, Herbert F Jelinek, Vincent Viengkhou, Graham A Johnston, Slade Matthews; "Effect of GABA-Fortified Oolong Tea on Reducing Stress in a University Student Cohort", Frontiers In Nutrition, 2019 Mar

      https://pubmed.ncbi.nlm.nih.gov/30972340/

    5. Adham M Abdou, S Higashiguchi, K Horie, Mujo Kim, H Hatta, H Yokogoshi; "Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans"; Biofactors; 2006

      https://pubmed.ncbi.nlm.nih.gov/16971751/

    6. Jung-Ick Byun, Yu Yong Shin, Sung-Eun Chung, Won Chul Shin; "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; 2018 Apr

      https://pmc.ncbi.nlm.nih.gov/articles/PMC6031986/

    7. Atsushi Yamatsu, Yusuke Yamashita, Isafumi Maru, Jinwei Yang, Jin Tatsuzaki, Mujo Kim; "The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract"; Journal Of Nutritional Science And Vitaminology; 2015

      https://pubmed.ncbi.nlm.nih.gov/26052150/

    8. Atsushi Yamatsu, Yusuke Yamashita, Isafumi Maru, Jinwei Yang, Jin Tatsuzaki, Mujo Kim; "The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract"; Journal Of Nutritional Science And Vitaminology; 2015

      https://pubmed.ncbi.nlm.nih.gov/26052150/

    9. Michael E Powers, Joshua F Yarrow, Sean C McCoy, Stephen E Borst; "Growth hormone isoform responses to GABA ingestion at rest and after exercise"; Medicine And Science In Sports And Exercise; 2008 Jan

      https://pubmed.ncbi.nlm.nih.gov/18091016/

    10. A Yoto 1, S Murao, M Motoki, Y Yokoyama, N Horie, K Takeshima, K Masuda, M Kim, H Yokogoshi; "Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks"; Amino Acids, 2012 Sep

      https://pubmed.ncbi.nlm.nih.gov/22203366/

    11. Richard A E Edden, Deana Crocetti, He Zhu, Donald L Gilbert, Stewart H Mostofsky; "Reduced GABA Concentration in Attention-Deficit/Hyperactivity Disorder"; Archives Of General Psychiatry; 2014 Mar

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3970207/

    12. Anthony S. Ferranti, Deborah J. Luessen, Colleen M. Niswender; "Novel pharmacological targets for GABAergic dysfunction in ADHD"; Neuropharmacology Vol. 249, 2024 May

      https://www.sciencedirect.com/science/article/pii/S0028390824000662?via%3Dihub

    13. Liisa Hantsoo, C Neill Epperson; "Allopregnanolone in premenstrual dysphoric disorder (PMDD): Evidence for dysregulated sensitivity to GABA-A receptor modulating neuroactive steroids across the menstrual cycle"; Neurobiology Of Stress; 2020 Feb

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231988/

    14. M Bixo, M Johansson, E Timby, L Michalski, T Bäckström; "Effects of GABA active steroids in the female brain with a focus on the premenstrual dysphoric disorder"; Journal Of Neuroendocrinology; 2018 Feb

      https://pubmed.ncbi.nlm.nih.gov/29072794/

    15. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients; 2021 Aug

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399837

    16. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients; 2021 Aug

      https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837

    17. Adham M. Abdou, S. Higashiguchi, K. Horie, Mujo Kim, H. Hatta, H. Yokogoshi; "Relaxation and immunity enhancement effects of γ-Aminobutyric acid (GABA) administration in humans"; BioFactors Vol. 26 Iss. 3 Pg. 201-208; 2008 Dec

      https://iubmb.onlinelibrary.wiley.com/doi/10.1002/biof.5520260305

    18. Junfeng Li, Zhaoyun Zhang, Xiaoxia Liu, Yi Wang, Fei Mao, Junjun Mao, Xiaolan Lu, Dongdong Jiang, Yun Wan, Jia-Ying Lv, Guoying Cao, Jing Zhang, Naiqing Zhao, Mark Atkinson, Dale L Greiner, Gerald J Prud'homme, Zheng Jiao, Yiming Li, Qinghua Wang; "Study of GABA in Healthy Volunteers: Pharmacokinetics and Pharmacodynamics", Frontiers In Pharmacology; 2015 Nov

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639630/

    19. C Fernando Valenzuela; "Alcohol and Neurotransmitter Interactions"; Alcohol Health And Research World; 1997

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826822

    20. Martin Davies, "The role of GABAA receptors in mediating the effects of alcohol in the central nervous system", Journal Of Psychiatry & Neuroscience; 2003 Jul

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC165791/

    21. Wee Yin Koh, Xiao Xian Lim, Eva Sheue Wen Teoh, Rovina Kobun, Babak Rasti; "The Effects of Gamma-Aminobuytric Acid (GABA) Enrichment on Nutritional, Physical, Shelf-Life, and Sensorial Properties of Dark Chocolate"; Foods; 2023 Jan

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9818575

    22. Banner Image Designed by Freepik

      https://www.freepik.com/

    Katie Stone - Naturopath

    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!

    Related Articles

    MTHFR and Anxiety

    MTHFR and Anxiety

    Written By: Katie Stone - Naturopath

    Methylfolate Benefits for Mood - Methylfolate Benefits for Mood

    Methylfolate Benefits for Mood

    Browse Categories