Skip to content
Fullscript leaf logo Sign in
Fullscript logo
Fullscript leaf logo
  • Our platform
    • Practitioner software
    • Pricing
    • Integrations
    • Patients on Fullscript
    • Book a demo
  • Learn
    • Spotlight
    • Protocols
    • Wellness blog
    • Practice resources
    • Webinars
    • Ingredient library
    • Practicing virtually
  • Support
    • Practitioner support
    • Patient help
    • Contact us
    • Or chat with us
Sign in Get started
Supplement Ingredients
—

GABA Benefits: Improved Sleep, Stress, and More

January 28, 2022
Fact checked
Written by Karolina Zaremba, CNP
Medically reviewed by
Dr. Natacha Montpellier, ND, B.Sc.
  1. Wellness blog
  2. GABA Benefits: Improved Sleep, Stress, and More

The current global health crisis has undoubtedly changed the way we live and has contributed to the stressors we experience, such as social isolation and unemployment. These stressors have negative effects on mental health, such as increasing the risk of anxiety, depression, (12) and sleep problems associated with distress. (2)

Building resilience to stress and addressing mental health conditions requires an integrative approach and guidance from your healthcare provider. This approach may involve counseling or therapy, prescription medication, lifestyle approaches, and dietary supplements. A supplement known as GABA may help as part of a treatment plan, as GABA benefits include improved sleep (13) and stress levels. (5)

What is GABA and why is it important?

Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter, a chemical substance found in the nervous system of humans and other mammals. GABA plays an important role in regulating nervous system activity by balancing nerve excitation and inhibition. (4)(10)

GABA benefits occur when the neurotransmitter interacts with GABAA and GABAB receptors in the nervous system. (10) GABA receptors are found in the brain and in other areas, such as the enteric nervous system of the gastrointestinal tract. (6)

Research has shown that the functions of GABA include supporting the development and relaxation of neurons (nerve cells) and controlling communication between neurons. GABA benefits may also be experienced outside of the nervous system, such as its antioxidative, liver– and kidney-protective, and blood pressure-lowering effects. (10)

Reduced GABA levels and a reduced number of GABA receptors may contribute to mental health disorders. (8) GABA deficiency has been associated with various health conditions, including:

  • Alzheimer’s disease
  • Anxiety
  • Huntington’s disease (4)
  • Major depressive disorders (8)
  • Mania (episodes of excessive euphoria and intense moods)
  • Pain disorders
  • Panic disorders
  • Parkinson’s disease (4)
gaba benefits

GABA is found in sprouted beans and grains, such as germinated brown rice. (10)

GABA sources

GABA is produced in the body from the amino acid glutamate. (6)(11) It is also naturally occurring in various dietary sources, such as:

  • Germinated brown rice (soaked in water and then sprouted)
  • Green tea
  • Kimchi
  • Pickled cabbage
  • Soybeans (10)
  • Spinach
  • Sprouted beans and grains (11)
  • Tomato (5)
  • Yogurt (10)
  • Other lactic acid fermented foods (e.g., cured cheeses and meats) (11)

GABA benefits

Studies demonstrate that GABA benefits include the prevention and treatment of neurological and psychiatric conditions. (10)

GABA benefits for sleep

In a randomized, double-blind, placebo-controlled trial, individuals with insomnia received GABA from a germinated rice source for four weeks. GABA was associated with improvements in two markers of sleep quality—improved sleep efficacy and reduced time falling asleep—compared to the placebo group. (3)

Another randomized placebo-controlled study found similar results. Individuals in the GABA treatment group had significantly shortened time falling asleep and increased non-rapid eye movement (non-REM) sleep time, and subjectively reported feeling the effects of GABA on sleep. (13)

GABA for fatigue

One study investigated GABA benefits for psychological and physical fatigue. Individuals were given either a beverage containing GABA or placebo before an arithmetic task. In the GABA treatment groups, two markers of physical fatigue (cortisol and chromogranin A levels) and psychological fatigue markers, indicated in questionnaires, were lower compared to the control group. (7)

GABA for stress

A systematic review found that GABA benefits stress markers. GABA may induce relaxation by modulating the sympathetic nervous system, and crossing the blood-brain barrier and exerting effects on the central nervous system. Interestingly, GABA from natural food sources seems to have an effect at lower doses than synthetic sources of GABA. The researchers suggest this may be due to other beneficial compounds in food, such as epigallocatechin gallate (EGCG) and L-theanine in tea. (5)

GABA for blood pressure

In individuals with mild hypertension (high blood pressure), an eight-week treatment of GABA was associated with reduced morning blood pressure compared to control. Systolic blood pressure (SBP) was reduced by 10 mmHg and diastolic blood pressure (DBP) was reduced by 5 mmHg from baseline. (9)

gaba benefits man holding head

Research suggests that low levels of GABA are associated with anxiety disorders and sleep problems such as insomnia. (5)

GABA supplements

In addition to food sources, GABA is found as a dietary supplement. GABA supplements are most often produced by microbial fermentation with lactic acid bacteria. (11)

Research in humans has found that GABA is absorbed in about thirty minutes to an hour. (11)(13) One trial that assessed GABA benefits for stress found that one hour after supplementation, alpha brain waves were increased and beta brain waves were decreased, which indicates increased relaxation. (1) This suggests that GABA supplements are quickly absorbed and may have effects on the body about an hour after a dose.

Individuals who are pregnant, breastfeeding, or taking antihypertensive medications should take caution with GABA supplements. (11) If you’re a patient, consult with your integrative healthcare provider for recommendations on supplementation and GABA dosage.

Does GABA have bad side effects?

GABA side effects are generally mild to moderate and are more likely with multi-ingredient supplements than single-ingredient GABA. (11) Adverse effects that have been reported include:

  • Abdominal discomfort
  • Burning sensation in the throat
  • Drowsiness
  • Headache
  • Skin tingling
  • Slight shortness of breath (11)

According to a safety analysis by the United States Pharmacopeia (USP), there were no serious adverse events reported with GABA supplementation at higher doses for four days (short-term studies) and lower doses for up to 12 weeks (long-term studies). (11)

The bottom line

GABA is an inhibitory neurotransmitter that interacts with receptors on neurons, inducing relaxation. (10) GABA benefits may include improved sleep, (13) fatigue, (7) stress, (5) and blood pressure levels. (9) If you’re a patient, speak with your healthcare provider for individual guidance on the best supplement and dosage for you.

Fullscript simplifies supplement dispensing

Create your dispensary today I'm a patient
References
  1. Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of γ-aminobutyric acid (GABA) administration in humans. BioFactors, 26(3), 201–208.
  2. Alimoradi, Z., Broström, A., Tsang, H. W., Griffiths, M. D., Haghayegh, S., Ohayon, M. M., . . . Pakpour, A. H. (2021). Sleep problems during COVID-19 pandemic and its association to psychological distress: A systematic review and meta-analysis. EClinicalMedicine, 36, 100916.
  3. Byun, J. I., Shin, Y. Y., Chung, S. E., & Shin, W. C. (2018). 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, 14(3), 291–295.
  4. Gajcy, K., Lochynski, S., & Librowski, T. (2010). A role of GABA analogues in the treatment of neurological diseases. Current Medicinal Chemistry, 17(22), 2338–2347.
  5. Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of oral Gamma-Aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review. Frontiers in Neuroscience, 14, 923.
  6. Hyland, N. P., & Cryan, J. F. (2010). A gut feeling about GABA: Focus on GABA(B) receptors. Frontiers in Pharmacology, 01, 124.
  7. Kaneheira, T., Nakamura, Y., Nakamura, K., Horie, K., Horie, N., Furugori, K., . . . Yokogoshi, H. (2011). Relieving occupational fatigue by consumption of a beverage containing Gamma-Amino butyric acid. Journal of Nutritional Science and Vitaminology, 57(1), 9–15.
  8. Luscher, B., Shen, Q., & Sahir, N. (2011). The GABAergic deficit hypothesis of major depressive disorder. Molecular Psychiatry, 16(4), 383–406.
  9. Matsubara, F., Ueno, H., Tadano, K., Suyama, T., Imaizumi, K., Suzuki, T., . . . Saruta, T. (2002). Effects of GABA supplementation on blood pressure and safety in adults with mild hypertension. Japanese Pharmacology and Therapeutics, 30(11), 963–972.
  10. Ngo, D. H., & Vo, T. S. (2019). An updated review on pharmaceutical properties of Gamma-Aminobutyric acid. Molecules, 24(15), 2678.
  11. Oketch-Rabah, H. A., Madden, E. F., Roe, A. L., & Betz, J. M. (2021). United States Pharmacopeia (USP) safety review of Gamma-Aminobutyric acid (GABA). Nutrients, 13(8), 2742.
  12. Vahratian, A., Blumberg, S. J., Terlizzi, E. P., & Schiller, J. S. (2021). Symptoms of anxiety or depressive disorder and use of mental health care among adults during the COVID-19 pandemic — United States, August 2020–February 2021. MMWR. Morbidity and Mortality Weekly Report, 70(13), 490–494.
  13. Yamatsu, A., Yamashita, Y., Pandharipande, T., Maru, I., & Kim, M. (2016). Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Science and Biotechnology, 25(2), 547–551.

  • Print
  • Email
  • Facebook
  • LinkedIn
  • Twitter
  • Pinterest

Disclaimer

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.

Cancel reply

Your email address will not be published. Required fields are marked *

Prev Next
Back to main wellness blog page

Get more resources for your practice

Protocols
Practice resources
Ingredient library
Webinars

Share

  • Print
  • Email
  • Facebook
  • LinkedIn
  • Twitter
  • Pinterest

Fullscript content philosophy

At Fullscript, we are committed to curating accurate, and reliable educational content for practitioners and patients alike. Our educational offerings cover a broad range of topics related to integrative medicine, such as supplement ingredients, diet, lifestyle, and health conditions.

Medically reviewed by expert practitioners and our internal Integrative Medical Advisory team, all Fullscript content adheres to the following guidelines:

  1. In order to provide unbiased and transparent education, information is based on a research review and obtained from trustworthy sources, such as peer-reviewed articles and government websites. All medical statements are linked to the original reference and all sources of information are disclosed within the article.
  2. Information about supplements is always based on ingredients. No specific products are mentioned or promoted within educational content.
  3. A strict policy against plagiarism is maintained; all our content is unique, curated by our team of writers and editors at Fullscript. Attribution to individual writers and editors is clearly stated in each article.
  4. Resources for patients are intended to be educational and do not replace the relationship between health practitioners and patients. In all content, we clearly recommend that readers refer back to their healthcare practitioners for all health-related questions.
  5. All content is updated on a regular basis to account for new research and industry trends, and the last update date is listed at the top of every article.
  6. Potential conflicts of interest are clearly disclosed.
Read more

The healthiest cookies you’ll choose today

Our website uses cookies to collect useful information that lets us and our partners support basic functionality, analyze visitor traffic, deliver a better user experience, and provide ads tailored to your interests. Agreeing to the use of cookies is your choice. Learn more

Fullscript logo

We're certified carbon-neutral. It's part of our commitment to helping people get better.

American flag - toggles to show american specific contentUnited States
Canadian flag - toggles to show canada specific contentCanada
Product
  • Practitioner software
  • Integrations
  • Pricing
  • Patients
  • Supplement quality
  • Treatment adherence
  • Catalog
  • Wholesale
Company
  • Spotlight
  • About Fullscript
  • Collective
  • Leadership
  • Culture guide
  • Careers
  • Engineering
  • News
Support
  • Practitioner support
  • Patient help
  • Testimonials
  • General FAQ
  • Patient shipping
  • Wholesale shipping

© Fullscript 2023. All rights reserved.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

  • Privacy Statement
  • Terms of Service
  • Accessibility Policy
  • Customer Support Policy
  • Acceptable Use Policy
  • California Privacy Notice