2024-02-06 00:30:02
Dosage info updated
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Information in the dosage section was double-checked and was correct. Some additional text and references were added to improve the clarity. No meaningful changes to take-home concepts.
GABA
•Last Updated: February 6, 2024
GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter. Although supplementation can increase growth hormone levels, the effects are short-lived. Some research has also reported beneficial effects on sleep quality, stress, and mood. However, results have been inconsistent across studies.
GABA is most often used for
Last Updated:February 6, 2024
GABA is the primary inhibitory neurotransmitter in the central nervous system and it plays a crucial role in relaxation and regulating depressive and sedative actions. It is also involved in visual tasks and emotion processing, and several drugs that mimic GABA's structure are used to treat seizures and convulsions.
Limited research suggests that supplementation with GABA may improve sleep quality, stress markers, visual attention, and mood during stressful tasks, but firm conclusions cannot be drawn due to inconsistent findings. Additionally, GABA may help blunt core temperature rises during exercise and could potentially enhance fat-free mass when combined with whey protein, though further studies are needed to confirm these effects.
The main drawbacks of GABA include its limited ability to reach the brain when ingested (which makes it unclear whether oral supplementation replicates its neurotransmitter effects) and a lack of extensive human studies specifically on GABA supplementation. Additionally, although it is generally safe, some individuals may experience side effects such as abdominal discomfort, headache, and drowsiness.
GABA functions by binding to the GABAA and GABAB receptors in the brain, which influence various effects. Additionally, GABA is present in nonneuronal tissues outside of the brain, such as the pancreas and immune cells, and its mechanisms in these areas are still under investigation.
Note that GABA is also known as:
- Gamma-Aminobutyric Acid
Supplemental GABA in the dose range of 20 to 300 mg (0.02–0.3 grams) has been used to improve sleep quality,[1] mood,[2] and markers of stress,[1] while a dose of 800 mg (0.8 grams) has been used to improve attention.[3] Some studies using daily GABA supplementation for 1–4 weeks have used a dosage range of 100 to 300 mg (0.1 to 0.3 grams) per day to improve sleep quality.[1] A supplemental GABA dose in the range of 3,000–5,000 mg (3–5 grams) has been used to increase growth hormone concentrations.[4][5][6] However, due to a lack of clinical research, it is unclear if these dosages are optimal.
Research FeedRead all studies
2023-05-28 16:56:02
FAQ and database update
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A handful of noteworthy meta-analyses have come out on this subject, so we added them to the FAQs and database.
- ^Piril Hepsomali, John A Groeger, Jun Nishihira, Andrew ScholeyEffects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic ReviewFront Neurosci.(2020 Sep 17)
- ^Yoto A, Murao S, Motoki M, Yokoyama Y, Horie N, Takeshima K, Masuda K, Kim M, Yokogoshi HOral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks.Amino Acids.(2012-Sep)
- ^Leonte A, Colzato LS, Steenbergen L, Hommel B, Akyürek EGSupplementation of gamma-aminobutyric acid (GABA) affects temporal, but not spatial visual attention.Brain Cogn.(2018-Feb)
- ^Cavagnini F, Benetti G, Invitti C, Ramella G, Pinto M, Lazza M, Dubini A, Marelli A, Müller EEEffect of gamma-aminobutyric acid on growth hormone and prolactin secretion in man: influence of pimozide and domperidone.J Clin Endocrinol Metab.(1980-Oct)
- ^Cavagnini F, Invitti C, Pinto M, Maraschini C, Di Landro A, Dubini A, Marelli AEffect of acute and repeated administration of gamma aminobutyric acid (GABA) on growth hormone and prolactin secretion in man.Acta Endocrinol (Copenh).(1980-Feb)
- ^Powers ME, Yarrow JF, McCoy SC, Borst SEGrowth hormone isoform responses to GABA ingestion at rest and after exercise.Med Sci Sports Exerc.(2008-Jan)
- ^Olsen RW, Sieghart WInternational Union of Pharmacology. LXX. Subtypes of gamma-aminobutyric acid(A) receptors: classification on the basis of subunit composition, pharmacology, and function. Update.Pharmacol Rev.(2008-Sep)
- ^Sieghart W, Savić MMInternational Union of Basic and Clinical Pharmacology. CVI: GABA Receptor Subtype- and Function-selective Ligands: Key Issues in Translation to Humans.Pharmacol Rev.(2018-Oct)
- ^Ngo DH, Vo TSAn Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid.Molecules.(2019-Jul-24)
- ^Petroff OAGABA and glutamate in the human brain.Neuroscientist.(2002-Dec)
- ^Kiemes A, Davies C, Kempton MJ, Lukow PB, Bennallick C, Stone JM, Modinos GGABA, Glutamate and Neural Activity: A Systematic Review With Meta-Analysis of Multimodal H-MRS-fMRI Studies.Front Psychiatry.(2021)
- ^Reddy-Thootkur M, Kraguljac NV, Lahti ACThe role of glutamate and GABA in cognitive dysfunction in schizophrenia and mood disorders - A systematic review of magnetic resonance spectroscopy studies.Schizophr Res.(2022-Nov)
- ^Kumar V, Vajawat B, Rao NPFrontal GABA in schizophrenia: A meta-analysis of H-MRS studies.World J Biol Psychiatry.(2021-Jan)
- ^Frajman A, Maggio N, Muler I, Haroutunian V, Katsel P, Yitzhaky A, Weiser M, Hertzberg LGene expression meta-analysis reveals the down-regulation of three GABA receptor subunits in the superior temporal gyrus of patients with schizophrenia.Schizophr Res.(2020-Jun)
- ^Romeo B, Choucha W, Fossati P, Rotge JYMeta-analysis of central and peripheral γ-aminobutyric acid levels in patients with unipolar and bipolar depression.J Psychiatry Neurosci.(2018-Jan)
- ^Schür RR, Draisma LW, Wijnen JP, Boks MP, Koevoets MG, Joëls M, Klomp DW, Kahn RS, Vinkers CHBrain GABA levels across psychiatric disorders: A systematic literature review and meta-analysis of (1) H-MRS studies.Hum Brain Mapp.(2016-Sep)
- ^Miyazawa T, Kawabata T, Okazaki K, Suzuki T, Imai D, Hamamoto T, Matsumura S, Miyagawa TOral administration of γ-aminobutyric acid affects heat production in a hot environment in resting humans.J Physiol Anthropol.(2012-Feb-29)
- ^Miyazawa T, Kawabata T, Suzuki T, Imai D, Hamamoto T, Yoshikawa T, Miyagawa TEffect of oral administration of GABA on temperature regulation in humans during rest and exercise at high ambient temperature.Osaka City Med J.(2009-Dec)
- ^Sakashita M, Nakamura U, Horie N, Yokoyama Y, Kim M, Fujita SOral Supplementation Using Gamma-Aminobutyric Acid and Whey Protein Improves Whole Body Fat-Free Mass in Men After Resistance Training.J Clin Med Res.(2019-Jun)
- ^Löscher W, Frey HHTransport of GABA at the blood-CSF interface.J Neurochem.(1982-Apr)
- ^Al-Sarraf HTransport of 14C-gamma-aminobutyric acid into brain, cerebrospinal fluid and choroid plexus in neonatal and adult rats.Brain Res Dev Brain Res.(2002-Dec-15)
- ^K Kuriyama, P Y SzeBlood-brain barrier to H3-gamma-aminobutyric acid in normal and amino oxyacetic acid-treated animalsNeuropharmacology.(1971 Jan)
- ^A KrantisThe involvement of GABA-transaminase in the blood-brain barrier to radiolabelled GABAActa Neuropathol.(1984)
- ^Takeshima K, Yamatsu A, Yamashita Y, Watabe K, Horie N, Masuda K, Kim MSubchronic toxicity evaluation of γ-aminobutyric acid (GABA) in rats.Food Chem Toxicol.(2014-Jun)
- ^Oketch-Rabah HA, Madden EF, Roe AL, Betz JMUnited States Pharmacopeia (USP) Safety Review of -Aminobutyric Acid (GABA).Nutrients.(2021-Aug-10)
- ^Martin A, Mick GJ, Choat HM, Lunsford AA, Tse HM, McGwin GG, McCormick KLA randomized trial of oral gamma aminobutyric acid (GABA) or the combination of GABA with glutamic acid decarboxylase (GAD) on pancreatic islet endocrine function in children with newly diagnosed type 1 diabetes.Nat Commun.(2022-Dec-24)
- ^Yoon S, Byun JI, Shin WCEfficacy 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.J Clin Neurol.(2022-Jul)
- ^Byun JI, Shin YY, Chung SE, Shin WCSafety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial.J Clin Neurol.(2018-Jul)
- ^Volpi R, Gerra G, Vourna S, Vescovi PP, Maestri D, Chiodera P, Coiro VFailure of the gamma-aminobutyric acid (GABA) derivative, baclofen, to stimulate growth hormone secretion in heroin addicts.Life Sci.(1992)
- ^Hedrington MS, Mikeladze M, Tate DB, Younk LM, Davis I, Davis SNEffects of γ-Aminobutyric Acid A Receptor Activation on Counterregulatory Responses to Subsequent Exercise in Individuals With Type 1 Diabetes.Diabetes.(2016-Sep)
- ^Hedrington MS, Tate DB, Younk LM, Davis SNEffects of Antecedent GABA A Receptor Activation on Counterregulatory Responses to Exercise in Healthy Man.Diabetes.(2015-Sep)
- ^Cavagnini F, Invitti C, Di Landro A, Tenconi L, Maraschini C, Girotti GEffects of a gamma aminobutyric acid (GABA) derivative, baclofen, on growth hormone and prolactin secretion in man.J Clin Endocrinol Metab.(1977-Sep)