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GABA is both a substance produced in the body and a substance found in food supplements. Unlike melatonin, which is also produced in the body and is also a dietary supplement, GABA is not as well known when it comes to sleep supplements. Considering the interest and popularity of GABA, and the importance of the body's own production of GABA for sleep, mood, and health - it is definitely worth knowing about this important amino acid!
GABA (gamma-aminobutyric acid) is an amino acid produced naturally in the brain. GABA acts as an inhibitory neurotransmitter in the central nervous system: it facilitates communication between brain cells. GABA's major role in the body is to reduce the activity of nerve cells in the brain and central nervous system, which in turn has a wide range of effects on the body and mind, including increased relaxation, reduced stress, a calmer and more balanced mood, relief of pain, and an increase in sleep.
Many medications interact with GABA and GABA receptors in the brain to achieve certain effects, often relaxation, pain relief, reduced stress and anxiety, lowering blood pressure, and improving sleep. Barbiturates, anesthetics, benzodiazepines and antidepressants are some of the drugs that target GABA.
In addition, a number of supplements can affect GABA activity, to relieve stress and anxiety, promote a balanced mood, and help with sleep. An example is magnesium, which has an effect on the brain's GABA activity. Other supplements that may affect the brain's GABA activity include L-arginine, L-theanine, valerian root (valerian), passion flower, and American ginseng, to name a few.
GABA is found naturally in varieties of green, black, and oolong tea, as well as in fermented foods including kefir, yogurt, and tempeh. Other foods also contain GABA or can increase production in the body. These include whole grains, fava beans, soy, lentils and other beans, nuts including walnuts, almonds and sunflower seeds, fish including shrimp and halibut, citrus, tomatoes, berries, spinach, broccoli, potatoes and cocoa, and chlorella.
GABA is also found in dietary supplements for sleep . Dietary supplements with GABA are often used to treat high blood pressure, stress and anxiety, and sleep problems, as well as to stimulate the body's natural growth hormone, often by athletes.
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GABA can be called the "brakes of the brain". GABA is the body's most important inhibitory neurotransmitter, which means that it lowers the activity of neural cells in the brain and central nervous system, with the effect that the brain and body "downshift". By inhibiting neural activity, GABA improves sleep, reduces mental and physical stress, reduces anxiety, and creates a calm mood.
When we feel, think, experience and remember, neurotransmitters are involved.
GABA also plays an important role in regulating muscle tone. In combination with glutamate, the body's most important excitatory neurotransmitter, GABA is an important contributor to the body's overall mental and physical homeostasis, or balance.
GABA also plays an important role in the functioning of the body's immune and endocrine systems, as well as in the regulation of appetite and metabolism.
Low GABA activity in the body can result in:
The body's own GABA activity is important for sleep. GABA enables the body and mind to relax and fall asleep, and sleep soundly throughout the night. Low GABA activity is linked to insomnia and disturbed sleep.
GABA's primary role is to reduce the activity of nerve cells in the brain and central nervous system, putting the body in a state of relaxation, as well as relieving stress and anxiety. Dietary supplements with GABA can benefit sleep by helping with relaxation and reducing anxiety and stress.
Dietary supplements with GABA are sometimes used as a natural way to lower blood pressure. A natural drop in blood pressure at night is part of the body's way of unwinding. High blood pressure can be a sign of hyperarousal, a state of physical alertness and vigilance that can make it difficult to fall asleep and maintain good sleep quality. Poor sleep and sleep disorders, especially sleep apnea, contribute to high blood pressure and can lead to the type of hypertension that is difficult to treat.
If you take GABA at the same time as taking high blood pressure medication, your blood pressure may drop too much. Always consult your doctor before taking GABA, if you are taking blood pressure lowering medications.
People taking antidepressants should also consult their doctors before taking GABA as a dietary supplement.
"Because GABA can lower blood pressure and act on neurotransmitters, people taking antihypertensive drugs or people taking antidepressants should be careful with their intake of GABA."
The best time to take GABA for better sleep varies from person to person. Studies indicate that 30-60 minutes before bed is the optimal time. As well as a dose of 300 mg.
As with many sleep and relaxation supplements, you'll want to tailor the timing of your GABA intake to your unique sleep needs. Those who have trouble falling asleep may want to take their GABA supplement earlier in the evening, within a one- to two-hour window, while those who have trouble sleeping choose to wait until closer to bedtime.
Supplements that combine GABA with other relaxing minerals and herbs—for example, magnesium in the form of magnesium citrate and ashwagandha—can also be effective (perhaps incrementally given their synergistic action) for sleep.
Given how difficult it can be for a high percentage of the Swedish population to get quality sleep night after night, there are nutritional supplements aimed at helping us fall asleep faster and sleep longer. Dietary supplements with GABA + magnesium citrate and ashwagandha are an option that can be very effective. To further promote good sleep, make sure you have enough time to unwind, avoid stimulating foods and activities before bed and keep your bedroom cool, quiet and dark!
Ashwagandha has a specific effect on the stress hormone cortisol. What ashwagandha does is increase the body's resistance to stress by normalizing the body's stress system (HPA axis). The result is a normalization of the stress hormone cortisol, which allows the body to recover and rest/calm down. If you sleep poorly, your sleep improves, and if you are tired and easily irritated due to stress, this also stabilizes for the better. Overall, it can be said that ashwagandha contributes to:
Research has found that ashwagandha can help people fall asleep faster, sleep longer, and get a better quality of sleep.
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Some people suffer from insomnia because they can't seem to "turn off" their brain at night. Magnesium helps slow down the brain's "thinking" by regulating the neurotransmitter GABA.
An essential amino acid, GABA (gamma-aminobutyric acid) plays a key role in your overall sleep health. One of GABA's primary functions is essentially to help your brain wind down for the night. This neurotransmitter slows down communication between your brain and central nervous system, helping you relax, de-stress and ultimately fall asleep.
Magnesium helps your body maintain healthy levels of GABA, enabling quality sleep. Additionally, GABA can help calm both body and mind as you prepare for sleep.
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Magnesium helps to reduce fatigue and exhaustion.
