The symptoms include inability to concentrate, hyper energy, trouble finishing tasks, inability to listen, excessive talking, and forgetfulness.ĪDHD is caused by a deficiency of the brain’s neurotransmitters which regulate concentration and inhibit the over-firing of neurons communicating within the nervous system. Still others report drowsiness, which might be viewed by some as a helpful benefit for sleep, not a side effect."Īs always, those who are pregnant or breastfeeding should use extra caution when starting the supplement and be sure to consult a doctor first, as GABA supplements haven't been researched in these life stages.As many as 11 percent of all children in the U.S. Mbg's VP of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN concludes that, "GABA, and PharmaGABA® specifically, has a strong safety profile, so while side effects or interactions are possible for certain individuals, that would be uncommon."įerira goes onto share that, "In the scientific literature 8, a small subset of study participants report experiencing mild GI discomfort, while even fewer may experience headache. "Because GABA can slightly lower blood pressure and acts on neurotransmitters, people on blood-pressure-lowering medications or antidepressants should be cautious," adds Darley. Ruhoy notes that in her experience, "GABA is usually well tolerated, but some have reported fatigue, leg discomfort, difficulty focusing, weight gain, and constipation" with the supplement. Supplements that combine GABA with other relaxing minerals and botanicals may also be effective (perhaps incrementally so given their synergistic actions) for sleep.*ĭarley notes that GABA combined with L-theanine has been shown to help sleep in animal research 6 and her clinical experience.* Magnesium is another sleep supporter that binds to GABA receptors in the brain 7, making it a clear pairing for GABA.* (Hence why mindbodygreen chose to include both GABA and magnesium bisglycinate in our sleep formula, sleep support+).*
(We did the legwork and found 9 that fit the bill.)
With sleep supplements, in particular, you'll want to look for one with active ingredients that have been researched in humans and shown to be gentle on the stomach (midnight bathroom wakeups are no fun) and comes in a form that is enjoyable to take and easy to fit into your wind-down routine. While endogenous (naturally produced) GABA is more effective at activating inhibitory brain receptors, there is promising evidence that supplemental GABA can also cross the blood-brain barrier and contribute to a relaxation response, making it easier to fall asleep and stay asleep.* Though, as concluded in a 2020 systemic review 1, more research is needed since there have been variable study designs and some with small sample sizes in clinical testing GABA supplements and sleep.Īny good supplement starts with high-quality, research-backed ingredients that are present in doses that have been clinically shown to work (in this case, at least 100 milligrams). For times when you want to activate this calming response on demand-say, right before bed-you can also take a targeted source: supplemental GABA.* Exercising, eating a healthy diet, and practicing relaxation techniques are all ways to support healthy GABA levels in the body naturally. When this happens, our stress response dulls, our brains quiet down, and we slip into rest and relaxation mode. It relaxes the cells and inhibits reactivity," explains integrative neurologist Ilene Ruhoy, M.D., Ph.D. "GABA interaction with its receptors increases the threshold for cells to become reactive. When activated, these receptors trigger a chain reaction that reduces neural firing and brain cell activity. Our brains are filled with GABA receptors. This non-protein amino acid neurotransmitter balances out excitatory neurotransmitters like glutamine to help get the body into a calm state.* Gamma-aminobutyric acid (GABA) is the human brain's main inhibitory neurotransmitter 1.
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