from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
The health benefits of gamma-aminobutyric acid (GABA) are linked to its ability to calm nervous system activity. It’s found in many foods and dietary supplements.
Stress is a common physical and emotional response. Common causes of stress include problems at work or home, financial troubles, or a death in the family.
Ongoing stress may raise the risk of complications like:
What the Science Says: A 2020 review found that the oral consumption of GABA can ease stress. However, more research is needed to recommend GABA as a treatment for stress.
Feeling anxious and worrying for short periods is common. Having these feelings regularly for long periods can be a sign of an anxiety disorder.
Anxiety disorders can impact sleep quality and cause:
What the Science Says: GABA receptor activity has been shown to lower overall anxiety levels. More research is needed to determine if GABA supplements can affect the brain in a way that effectively treats anxiety.
Taking GABA supplements to increase levels may help manage depression, especially if you pair it with other therapies and approaches. Depression can impact both mental and physical health, especially in the long term.
This mood disorder can cause symptoms like:
What the Science Says: Depression has been linked to lower brain levels of GABA. A 2019 study found that medications that boost GABA receptors can improve the effects of antidepressants if you take them together.
Occasional sleep deprivation causes crankiness, drowsiness, and concentration difficulties. Long-term sleep troubles can lead to high blood pressure, high cholesterol, and heart disease.
What the Science Says: Some evidence suggests that GABA can have a type of sedative effect, which helps promote sleep.
However, a larger 2020 review found limitations in the existing evidence on the use of GABA for sleep. Researchers called for more studies to confirm any benefits.
Hypertension is when the pressure put on artery walls by blood traveling through the arteries becomes too high.
It can lead to serious complications, such as:
What the Science Says: A 2016 study found that adults with mild hypertension had a decrease in blood pressure after eating GABA-enriched white rice daily for eight weeks. GABA may delay or prevent the early onset of blood pressure-related diseases.
You can find GABA in various foods, such as:
GABA is widely available as a supplement in powder or pill form. Supplements can offer more concentrated amounts of the amino acid.
Let a doctor know if you are considering taking a GABA supplement.
When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the FDA. This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.
There are no standard dosage guidelines for GABA as a supplement. Daily doses typically range from 50 to 3,000 milligrams. It’s suggested that you take no more than 750 milligrams at one time.
Seek guidance from a doctor in the absence of established guidelines.
GABA supplements are considered safe for up to 12 weeks.
There’s almost no research on the effects or safety of taking GABA while pregnant or breastfeeding. However, pregnant or breastfeeding people may want to avoid GABA supplements. They could impact the endocrine (hormone) system.
Talk to a doctor before taking GABA supplements if you take other medications. GABA supplements may lower blood pressure. Taking them with drugs for hypertension may cause levels to drop too low.
Drugs used to treat hypertension that can interact with GABA include:
GABA can also interact with antiseizure drugs like topiramate and sodium valproate.
You can safely take up to 3,000 milligrams of GABA per day for up to 12 weeks. Higher doses of up to 5,000-18,000 milligrams per day can increase the risk of side effects.
The general recommendation is to take no more than 750 milligrams in a single dose.
Side effects of GABA supplements are few and rare.
Research has shown that temporary effects, especially in higher doses, can include: