GABA

Benefits

Relieves anxiety, stress and muscle tension- improving sleep quality

Helps with premenstrual syndrome (PMS)

Can improve chronic stress

Regulates mood

Fun Facts

GABA (Gamma-Aminobutyric acid) is an amino acid which is produced naturally in your brain but can also be obtained in certain foods

It has calming effects for anxiety, sleep, stress, improves mood and muscle tension

Reduces the amount of time it takes to fall asleep. Its main function is to reduce neuron activity in your central nervous system and brain. This creates effects such as increased relaxation, and reduced stress causing your mood to balance and feel calmer.

GABA operates as a neurotransmitter, bridging communication between brain cells

Guide

Combine With

Combine with magnesium + L-Tryptophan to improve the quality of your sleep

When & How

500 to 1,000 mg- test and see what dose is right for you

Either before bed or 10 to 20 minutes before your evening meal

Avoid

Consult your physician if you are taking antidepressants, medication for high blood pressure, or any neurally-active medications

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Q & A

How long before bed should i take GABA?

The recommendation is to take GABA 30 minutes before bed for optimal results.

How does GABA make you sleepy?

By slowing down the activity of the neurons in your brain, GABA makes you sleepy and makes falling asleep easier. Those with insomnia found that taking 300mg of GABA before bed reduced the time it took for them to fall asleep.

Can you take too much GABA?

While there is no evidence of an overdose on GABA, doctors will prescribe up to 800mg daily, talk to your doctor if you nd yourself taking more than 800mg of GABA.

What are the side effects of taking GABA?

Taking GABA can have some side effects, including having an upset stomach, muscle fatigue, and headaches. If you experience any of these symptoms please consult your physician before continuing taking GABA.

Sources

Boonstra, Evert, et al. “Neurotransmitters as Food Supplements: the Eects of GABA on Brain and Behavior.” Frontiers in Psychology, Frontiers Media S.A., 6 Oct. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160/.

Breus, Michael. “Understanding GABA.” Your Guide to Better Sleep, TheSleepDoctor, 3 Jan. 2019, thesleepdoctor.com/2018/06/19/understanding-gaba/.

Byun, Jung Ick, et al. “Safety and Ecacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial.” Journal of Clinical Neurology (Seoul, Korea), Korean Neurological Association, July 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6031986/.

Doyle, Kathryn. “Trouble Falling Asleep May Signal High Blood Pressure.” Reuters, Thomson Reuters, 27 Jan. 2015, www.reuters.com/article/us-insomnia-hypertension/trouble- falling-asleep-may-signal-high-blood-pressure- idUSKBN0L02UA20150127.

Examine.com. “GABA: Proven Health Benets, Dosage, and More.” Examine.com, Examine.com, 14 June 2018, examine.com/supplements/gaba/.

Gottesmann, Claude. “GABA Mechanisms and Sleep.” Neuroscience, U.S. National Library of Medicine, 2002, www.ncbi.nlm.nih.gov/pubmed/11983310.

Jembrek, Maja Jazvinscak, and Josipa Vlainic. “GABA Receptors: Pharmacological Potential and Pitfalls.” Current Pharmaceutical Design, U.S. National Library of Medicine, 2015, www.ncbi.nlm.nih.gov/pubmed/26365137.

“The Maximum Dosage of GABA.” LIVESTRONG.COM, Leaf Group, www.livestrong.com/article/548115-the-maximum-dosage-of- gaba/.

Westphalen, Dana. “What Does Gamma Aminobutyric Acid (GABA) Do?” Healthline, 2018, www.healthline.com/health/gamma- aminobutyric-acid#eectiveness.

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