The Benefits of GABA for Sleep and Insomnia

Gamma-Aminobutyric Acid, usually referred to as GABA, is a popular supplement for those seeking a good night’s rest.

Whether it is effective as a sleeping aid is a matter of controversy though.

A growing number of positive anecdotal reports supporting GABA’s sleep promoting capabilities conflicts with current scientific understanding of how the supplement may work.

How does one use GABA for sleep and are there better alternatives to consider?

Sleep disturbances and insomnia can have serious detrimental effects on your well-being, both mentally and physically.

Although the number of hours spent sleeping varies a bit from person to person, adults require an average of 7-9 hours of sleep each night for optimal health, though at least 30% report getting less than 6 hours per night. The Center for Disease Control (CDC) reports an estimated 50-70 million Americans suffer from sleep or wakefulness disorders.

Whether you need 6 hours or 9 hours, if you suffer from insomnia or other problem causing sleep disruption, finding a supplement which can help you get to sleep and stay asleep is high priority.

GABA

GABAergic Supplement

Mood

Sleep

Body- building

How It Works:

• Anxiolytic effects to reduce stress
• May improve sleep & anxiety
• Supports fat loss & increases HGH

Dosage:

Between 250 - 1500 mg per day

Safety:

Rated Likely Safe

Top GABA Products* ❯

View User Ratings* ❯

How Does GABA Promote Sleep?

GABA is a compound that is produced naturally within our brains. It is synthesized from glutamate.

GABA functions in two ways in our bodies. First, it works throughout the body to regulate muscle tone, and secondly, it works in adult brains as the primary inhibitory neurotransmitter.

In our brains, chemicals (neurotransmitters) carry signals through the minute space between neurons. These neurotransmitters cause the neurons to react.

When there are high levels of excitatory neurotransmitters such as Adrenaline, Noradrenaline, and Glutamate present in the brain, the neurons can become overly excited.

GABA’s chief responsibility is to calm the excited impulses of other neurotransmitters which may causing over-firing of neurons.

For humans, neuronal over-excitement can produce the experience of feeling anxiety, agitation, irritability, or insomnia. Keeping the balance of brain chemicals just right is important for a feeling of well-being.

Having a deficiency of the key inhibitory neurotransmitter (GABA) can be quite problematic if the brain is unable to synthesize more. When our brains are in a state of over-excitement, sleep is not only difficult to come by, but when we are able to fall asleep, often we are unable to stay asleep for any beneficial period of time.

GABA for Sleep Benefits

Supplementing with GABA may or may not be beneficial for good sleep.

Scientists have established that GABA supplements are unable to cross the membrane known as the blood-brain barrier. This means that GABA is not able to make its way to the brain where it could be used as a calming agent, allowing you to get to sleep and stay asleep.

However, many users report GABA as being extremely effective in helping them to calm their minds and to regain a normal sleep regimen. This contradiction between research and users experiences may be, at least in part, due to a strong placebo effect. There are also a few alternative theories on why GABA may be able to cause an effect in some people.

Blood-brain barrier hyperpermeability (also sometimes referred to as having a “leaky blood-brain barrier”) is an area of current research. One theory therefore is that individual differences in blood-brain barrier permeability may allow GABA supplements into the brains of some people and have an effect there.

Another theory states that GABA supplements may not need to cross over the blood-brain barrier directly to have an effect there. It is hypothesized that supplemental GABA may be able to interact with receptors in other parts of the body, more specifically the receptors present in the gastrointestinal tract (enteric nervous system), and then cause mental effects.

One GABA supplement that is based on this theory is PharmaGABA, which is GABA naturally made by bacteria (as opposed to produced synthetically like most GABA supplements) that is said to interact with gut GABA receptors.

Overall, with the vast number of positive user reports, and these alternative theories of how GABA supplements may work in the body, more research is indicated to determine if something else may be occurring due to the supplementation.

At this time GABA is available as a dietary supplement only, and the FDA has not approved GABA as a drug to prevent or treat any conditions.

How to Use GABA for Sleep

Although the FDA has not established recommended doses for GABA, typical user reports signify that taking 500mg-1000mg at bedtime usually will exert a calming effect on the user, enabling them to peacefully get to sleep and to stay asleep for several hours without interruption.

As with any supplement, until you know how your system will interact with this supplement, it is recommended you begin at the lower dose and work your way up slowly, if needed. Although some users report taking 2 grams or more, it is not recommended.

The long-term effects of taking large doses of GABA for sleep are unknown.

It is recommended that you speak with your doctor before beginning any new supplements to help determine the best dosage for your needs, as well as determine if there may be any negative interactions with current supplements or medications.

GABA Side Effects

GABA supplements are considered generally safe and non-toxic if not taken in high doses. Side effects, if experienced, are usually mild and of short duration. These include:

• nausea
• tingling, tickling, itching sensation
• increased heart rate
• shortness of breath or rapid breathing
• anxiety

If you are taking medication for depression, or are pregnant or nursing, you should not take GABA for sleep. The long-term effects on children is unknown, thus GABA should only be given to children under the direct supervision of a physician.

Review of GABA for Sleep

Lack of sleep is known to be disruptive to good mental and physical well-being. Supplementing with GABA may be helpful in getting to sleep, and staying asleep, if taken right before bedtime.

Research shows that GABA is not able to cross the blood-brain barrier, thus rendering it ineffective at providing the brain with additional GABA. If you do not have any of your desired effects after using GABA supplements, then it may be useful for you to try other GABAergic supplements that are known to actually penetrate the blood-brain barrier effectively.

Both Lemon Balm and L-Theanine are natural supplements that have been shown to interact with GABA receptors in the brain. If using GABA for sleep has not helped improve your quality of sleep, consider trying one or both of these supplements.

Rate This Article

(27 votes, average: 3.67 out of 5, rated)