Explore GABA benefits: anxiety relief, better mood, and improved sleep. Learn about dosages, risks, and effectiveness in alleviating stress and depression.
Gamma-aminobutyric acid (aka GABA) is one of theneurotransmittersresponsible for keeping you calm under pressure. It’s a worthy opponent against highstressandanxiety.
But does that mean taking GABA supplements benefits your body and mind? Maaaybe.
We’re diving into the science of GABA supplements, including dosage, risks, and whether taking them can help alleviate anxiety and depression.
First, what exactly is GABA?
Gamma-aminobutyric acid (GABA) is aninhibitory neurotransmitter, which means that it slows down chemical messages in your brain. Basically, it can have a calming effect on stress andanxiety.
One small2020 studysuggested that boosting GABA production might soothe symptoms ofdepression. However, this study din’t use GABA supplements to actually increase GABA.Sciencealso says that GABA helps dial downstressandimproves sleep. Just keep in mind we definitely need more research to show how well it works.
Fun fact: GABA doesn’t work alone. It often collabs withserotonin, another neurotransmitter known as the “happy hormone.”
What to know about GABA supplements benefits
If more GABA = feeling more centered, shouldn’t folks withhigh stressormood disordersgo gaga for GABA? Not so fast, friends.
Unfortunately, popping a pill in your gullet doesn’t guarantee that the stuff will reach your brain. A2020 researchfound pretty limited evidence for the benefits of oral GABA intake.
Here are some potential benefits of GABA supplements.
Dialing down anxiety
Because GABA works together with serotonin to block adrenaline and negative responses to stress, some brands tout it as a treatment for anxiety.
Unfortunately, the science doesn’t really back this up.
In 2015,researchersreported, “There is some evidence in favor of a calming effect of GABA food supplements, but most of this evidence was reported by researchers with a potential conflict of interest.” In other words, the limited proof that GABA supplementsquell anxietycomes fromthe folks who sell the stuff.Ouch.
Bottom line: GABA does boost relaxation, but dietary GABA supplements might not be able to reach your brain and make a real difference. More research on dietary GABA is needed to understand its effect onanxiety.
Combating sleep probs
Here’s better news: In a tiny2018 study, folks with insomnia who dosed 300 mg of GABA before bedtimefell asleep fasterthan those who got a placebo pill. The same participants also reported better sleep after 4 weeks of supplementation.
That said, the study was super small — and a2020 research reviewfound “very limited evidence” for the sleep perks of GABA supplementation.
Again, we need more research to know if GABA supplements are a worthwhilesleep aid.
Reducing stress
OK, so if you may’t rely on GABA supplements to squash anxiety orinsomnia, can you at least grab GABA for short-termstress relief?
Maybe. Here’s a rundown of the research:
While the jury’s still out on how much GABA supplements impact mental overwhelm — and exactly which dose is best — there’s some evidence for its beneficial effect on stress.
How to take GABA supplements
First, always talk to your doctor before taking GABA supplements. That’sespeciallytrue if you have clinicaldepressionoranxiety. A doc can help pinpoint the proper dosage and confirm that the supplements won’t interfere with your prescription meds.
Once your doctor gives you the go-ahead, buy a quality GABA supplement from a reputable company (theFood and Drug Administrationdoesn’t test dietary supplements like drugs, so buyer beware).
Any risks?
Since GABA supplements haven’t been deeply researched, it’s tough to pinpoint the risks and side effects.
One of the main risks of any supplement is that it will interfere with your prescription orover-the-counter meds. For example, it might lead to blood pressure concerns in those who take antihypertensive medications. Moreover, pregnant peeps or those who breastfeed should avoid GABA supplements because it might cause hormonal fluctuations. So if you wanna give GABA or any othersupplementa whirl, seriously consider consulting your doctor first.
There’s also the risk of an allergic reaction when trying a new food,supplement, or drug. Get help ASAP if you experience throat swelling, shortness of breath,dizziness, or any other alarming symptoms after taking GABA supplements for the first time.
What about side effects?
Since GABA supplements aren’t well-studied, the side effects are still pretty unknown. Always start with the lowest dose possible to reduce your chances of unpleasant symptoms.
You might experience common supplement side effects such as:
Bottom line
GABA is an essential neurotransmitter that plays a role insleep, stress relief, and a good old-fashioned sense ofcalmand clarity. Your body makes it on its own, but some people like to supplement.
Some brands claim their GABA supplements claim that popping these pills will help calm your brain. Unfortunately, research is limited. The evidence of mental health benefits from GABA supplementation is still pretty slim.
If there’s anything GABA supplementsmighthelp with, it’s short-term stress management.
Before popping GABA pills for any reason, talk to your doctor. They alert you to any negative interactions with your current medications or vitamins and help you figure out a safe dose for you.
