Let me tell you a few things about GABA and its mental health benefits
Hello, mental health explorers, and welcome to a journey into the wonderful world of GABA and its supplements! Here, we’re going to delve into the world of relaxation, stress relief and attempts to improve sleep. Let’s find out together what’s going on with GABA and whether its supplements are the answer to our problems.
GABA – The traffic director in the brain
GABA, or gamma-aminobutyric acid, is the type of neurotransmitter that does its job when the situation is most stressful. It’s a worthy opponent against anxiety and stress. But does this mean that taking GABA pills will make your body and mind happy? Maybe yes, maybe no.
Getting to know the science of GABA pills
What is GABA?
GABA acts as a traffic director for chemical messages in the brain, slowing everything down. Basically, it has a calming effect on stress and anxiety. A small study from 2020 suggests that increasing GABA production can alleviate the symptoms of depression. However, this study did not use GABA supplements to actually increase GABA levels. And science also says that GABA helps reduce stress and improve sleep. But let’s not forget that we need more research to see if it works properly.
GABA doesn’t work alone. It often collaborates with serotonin, another neurotransmitter known as the “happiness hormone”.
What you need to know about its mental health benefits
If more GABA means feeling more centered, then those with excess stress or mood disorders must become GABA fanatics, right? Not so fast, my friends.
Unfortunately, swallowing a pill doesn’t guarantee that the substance reaches the brain. A 2020 study found rather limited evidence on the benefits of taking GABA.
Potential benefits of GABA tablets
Decreased anxiety
Because GABA works with serotonin to block adrenaline and negative reactions to stress, some manufacturers present it as a treatment for anxiety. Unfortunately, science doesn’t really support this.
In 2015, researchers reported that there was some evidence in favor of the calming effect of GABA dietary supplements, but most of this evidence was reported by researchers with a possible conflict of interest. In other words, the limited evidence that GABA tablets can calm anxiety comes from those who sell them.
GABA does relax, but GABA tablets in the diet may not reach the brain and make a real difference. We still need more research into dietary GABA to understand the effect on anxiety.
Fighting sleep problems
Better news here: in a smaller 2018 study, people with insomnia who took 300 mg of GABA before bed fell asleep more quickly than those who received a placebo. The same participants also reported better sleep after 4 weeks of supplementation.
However, the study was very small and a 2020 research review found “very limited evidence” of the sleep benefits of GABA supplementation. Again, we need more research to know if GABA pills are really useful for sleep.
Stress reduction
So, if you can’t rely on GABA tablets to combat anxiety or insomnia, can you at least turn to GABA for short-term stress management? As an aside, if you’re looking to combat stress expressly, also read the article on Ashwaganda.
Here’s what the research shows:
In 2011, studies showed that people who consumed GABA in drinks (25 or 50 mg) felt less fatigued during a math test. In addition, people who took 100 mg of GABA 30 minutes before a mentally demanding activity reported less feelings of stress. Although the impact of GABA tablets on mental overload and the optimal dose remain unknown, there is evidence of benefits in stress management.
How to take GABA tablets
First, always talk to your doctor before taking GABA tablets. This is especially true if you have clinical depression or anxiety. The doctor can tell you the right dose and confirm that the tablets won’t interfere with your prescribed medication.
Once your doctor has given you the green light, buy a quality GABA supplement from a reputable company (the Food and Drug Administration doesn’t test dietary supplements like drugs, so be careful).
Are there any risks?
As GABA supplements have not been thoroughly researched, it is difficult to identify the risks and side effects.
Side effects
As GABA tablets have not been well studied, side effects are still largely unknown. Always start with the lowest possible dose to reduce the chances of unpleasant symptoms.
GABA is an essential neurotransmitter that plays a role in sleep, stress management and that good old feeling of calm and clarity. Your body produces it on its own, but some people prefer to take it as a supplement.
Some brands claim that their GABA tablets can calm your brain. Unfortunately, the research is limited. The evidence on the mental benefits of GABA supplementation is still very weak.
If GABA tablets could help with anything, it would be short-term stress management. Before taking GABA tablets for any reason, talk to your doctor.
