Gamma-aminobutyric acid (GABA) is a non-proteinogenic amino acid and the main inhibitory neurotransmitter in the mammalian brain. It is often used as a supplement with claims that it can reduce stress and improve sleep quality.

Effects on Stress and Sleep

GABA's stress-reducing and sleep-enhancing effects have been documented in some studies. However, the evidence remains mixed and limited:

• A systematic review noted that there is limited evidence for the stress-reducing benefits and very limited evidence for the sleep benefits of oral GABA intake¹.
• In one study, low-dose natural GABA (75 mg) administered to patients with insomnia showed a decrease in sleep latency and improvements in certain sleep parameters without significant adverse events².
• Another study found that high-dose natural GABA (300 mg) can improve subjective sleep quality and objective sleep efficacy².

Biochemical Functions

GABA plays several key roles in the central nervous system:

• It regulates many depressive and sedative actions and is critical for relaxation³.
• GABA is involved in the neural regulation of visual tasks and emotion processing³.

Limitations and Considerations

Overall, human research on oral GABA supplementation is limited. The benefits for sleep quality and stress markers are inconsistent across different studies³. While there can be some improvements in visual attention and mood during stressful tasks, these benefits are not well-established³.

If you're considering using GABA supplements, it's advisable to consult with a healthcare provider to ensure it's appropriate for your specific needs and to understand potential interactions or side effects.

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Footnotes

1. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review, Piril Hepsomali, 2020. ↩

2. Efficacy and Safety of Low-Dose Gamma-Aminobutyric Acid From Unpolished Rice Germ as a Health Functional Food for Promoting Sleep: A Randomized, Double-Blind, Placebo-Controlled Trial, Seonmin Yoon, 2022. ↩ ↩²

3. GABA Supplement Information on Examine.com. ↩ ↩² ↩³ ↩⁴