In addition to helping people feel sleepy, GABA may make it easier to fall asleep by reducing anxiety. Stress and anxiety can interfere with sleep and have been associated with low levels of GABA.
GABA dampens the transmission of nerve impulses between neurons, which has a calming influence. If GABA is increased, this can prevent insomnia, and lead to more restful sleep and reduced levels of anxiety.
GABA release is often seen as a way to shut down or down regulate neurons. One of the main areas GABA is involved in for the sleep-wake cycle is the posterior hypothalamus (PH). The stimulation of the neurons in the PH are known to contribute to wakefulness.
It has been shown that GABA(B) receptor antagonists increase brain-activated behavioral states (waking and paradoxical sleep: dreaming stage). Recently, a specific GABA(C) receptor antagonist was synthesized and found by i.c.v. infusion to increase waking at the expense of slow-wave sleep and paradoxical sleep.
That said, scientifically supported research has shown that between 100 to 200 milligrams of GABA are typically safe to consume approximately 30 minutes to an hour before bed. GABA can also be regarded as safe and appropriate for daily intake for those seeking improvement in the quality of their sleep.
GABA dosing
In general, it is recommended that users begin with the lowest suggested dose, and gradually increase as needed. For sleep, stress and anxiety: 100-200 mg and higher doses, in scientific studies. Individual dosing and length of use will vary. For high blood pressure: 10-20 mg, in scientific studies.
GABA can be taken as a supplement or powder in your food. 2. Take GABA 30 to 60 minutes before bed for best results (as shown by studies).
While GABA provides emotional and behavioral support by reducing excitability and promoting relaxation and calmness, melatonin provides physical sleep support by directly regulating the sleep-wake cycle. It improves sleep quality, increases total sleep time, and decreases the amount of time it takes to fall asleep.
Projections of these GABA neurons inhibit the firing of cells involved in wakefulness. Several groups of neurons have been shown to be inhibited by this action—including neurons containing histamine, norepinephrine, serotonin, hypocretin, and glutamate—and this inhibition promotes sleep.
This process converts glutamate, the principle excitatory neurotransmitter, into the principle inhibitory neurotransmitter GABA. Too much excitatory activity without adequate GABA inhibition can lead to symptoms such as restlessness, irritability, difficulty sleeping, and more.
Withdrawal symptoms can begin within 12 hours to 7 days after quitting the medication and last up to 10 days. Symptoms of gabapentin withdrawal may include nausea, dizziness, headaches, insomnia, and anxiety. The safest way to stop using gabapentin is to taper off the medication under the supervision of a doctor.
The bottom line
Gabapentin and magnesium can interact with each other. Magnesium can lower the effects of gabapentin. If you've been prescribed gabapentin and take a medication or supplement containing magnesium, it's recommended to take gabapentin at least 2 hours after taking it.
Too much GABA can cause an increase in anxiety, a shortness of breath, numbness around the mouth and tingling in the extremities. When you start taking GABA you might experience drowsiness or lightheadedness (so don't take it before driving), and in some individuals, skin hives or a rash may appear.
Data has shown no serious adverse events associated with GABA at intakes up to 18 grams per day for four days and in longer studies at intakes of 120 milligrams per day for 12 weeks. 2 However, high daily doses of GABA (5 to 10 grams) may result in a burning sensation in your throat and low blood pressure.
As a general rule you will get the best results if you take GABA on an empty stomach or away from food. If you can't take it away from food, don't worry, it will still work, it may just not be as fast acting. For anxiety or chronic stress take 1-3 caps in the morning – and then take 1-3 caps in the afternoon.
When it comes to L-theanine and GABA, L-theanine wins the battle to cross the blood brain barrier. Once consumed, it can easily cross the blood brain barrier and its effects on the brain are noted within 30 minutes [7]. L-theanine helps to promote relaxation without making you drowsy.
Better Sleep
Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep.
I often recommend taking GABA and melatonin together. GABA helps you relax and quiets the worrisome thoughts that can keep you tossing and turning, while melatonin, the sleep hormone, facilitates sleep. The usual doses are 100 mg of GABA and 1–3 mg of melatonin, taken 30–60 minutes before bedtime.
It is possibly safe when taken in larger amounts as medicine. Doses of up to 1.5 grams daily have been used for up to one month. There isn't enough reliable information to know if GABA supplements are safe when used for longer than one month.
GABA Dosage Guide
The typical dosage for general stress relief is around 750–800 milligrams daily, divided up into three to four doses over the course of the day. For anxiety, some recommend taking between 250 milligrams to 650 milligrams three times daily, for a total of 750–1,950 milligrams.
GABA Foods
These are foods like citrus fruits and bananas, or certain nuts like almonds and walnuts. Vegetables like spinach, potatoes, broccoli and lentils are also high in glutamic acid. A meal with brown rice and halibut packs a one-two-punch of glutamic acid to increase GABA for sleep and other health benefits.
Maximum Dose
Some doctors prescribe GABA in doses of up to 200 milligrams, four times a day, for a maximum daily dose of 800 milligrams. GABA sold as a dietary supplement typically contains 500 to 750 milligrams of the neurotransmitter with recommendations to take it up to two times a day.
Best time to take GABA
GABA is most effective on an empty stomach, so it is a good idea to wait an hour between eating food or drinking protein, and GABA supplementation. Many people split their dose of GABA into two or three portions, adding a pre-workout dose to the bedtime dose.
In the case of GABA, it has been reported that the number of GABA-A receptors in the cerebral cortex fluctuates rhythmically, with their maximum value occurring at night [15].