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.
Dosage and Timing of GABA Supplements
A small-scale study found that taking a 300 milligram (mg) dose of GABA before bed for several weeks was well-tolerated and reduced the time required to fall asleep.
L-theanine is a relaxing amino acid that is naturally occurring in green tea. It has been shown to increase GABA levels. Inositol is a vitamin-like substance naturally produced in the human body that gives GABA a boost.
The clinical trial that tested GABA's calming impact2 on the brain found that it had activated slower brainwaves after 60 minutes, suggesting that taking a supplement an hour before bed will be effective.
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.
Magnesium stimulates the activity of cerebral GABAergic systems by behaving as a modulator of GABA receptors, increasing their activity.
GABA is a great option for those looking at alternates to Bulk Nutrients' discontinued Max Sleep. Some states in Australia and New Zealand have restrictions on purchases of Gaba of 1kg or greater. We suggest you check your relevant legislation before purchasing.
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.
Clinical studies suggest that taking up to 120 milligrams (mg) of GABA per day as supplements for 12 weeks is unlikely to cause adverse effects. People should take care when using them with other drugs. Using them with medications for high blood pressure or epilepsy may increase the impact of those drugs.
For example, benzodiazepines are more potent than selective gamma-aminobutyric acid medications. This is because they stimulate and activate more GABA receptors in the brain. Before taking any sleep aids, speak to a doctor about your concerns.
Alcohol use can lead to downregulation in the number and sensitivity of GABA receptors in the brain and can reduce GABA's ability to bind to its receptors. Also the loss of GABA in the urine can lead to depletion of GABA stores. Iron levels may contribute to inadequate receptor binding of GABA and low GABA stores.
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.
Yoga and exercise have beneficial effects on mood and anxiety. γ-Aminobutyric acid (GABA)-ergic activity is reduced in mood and anxiety disorders. The practice of yoga postures is associated with increased brain GABA levels.
For this reason, it's best to play it safe and not use GABA if you are pregnant or breastfeeding. Interactions. Not enough is known about how GABA may interact with drugs, foods, or other herbs and supplements, but use with caution if taking with blood pressure medications.
Valerian, hops, chamomile, passionflower, St John's wort, magnolia and kava are all herbs that have been found to increase GABA levels. They are also traditionally used to reduce anxiety, pain levels, insomnia and restlessness.
Vitamin B12 enhances GABA content but reduces glutamate content in the rat suprachiasmatic nucleus. Am J Physiol. 1997 Jul;273(1 Pt 2):R359-63.
It's also found in green, black and oolong tea. Other foods that contain GABA or boost its production in your body include brown rice, soy and adzuki beans, chestnuts, mushrooms, tomatoes, spinach, broccoli, cabbage, cauliflower, Brussels sprouts, sprouted grains and sweet potatoes.
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.
But when darkness comes at night, the SCN sends messages to the pineal gland. This gland triggers the release of the chemical melatonin. Melatonin makes you feel sleepy and ready for bed.
The usual doses are 100 mg of GABA and 1–3 mg of melatonin, taken 30–60 minutes before bedtime. At these levels, melatonin and GABA are safe and generally well tolerated.
Studies have shown (7) that the combination of L-theanine and GABA in supplement form is more beneficial for the quantity and quality of sleep than the individual ingredients alone. Specifically, the mixture can lead to decreases in sleep latency and increases in sleep duration.