If you struggle with sleep, then you've probably tried all the usual aids: melatonin, sleepytime teas, magnesium, counting sheep, white noise machines and meditation. But one sleep aid you might not have heard about is GABA (or gamma-aminobutyric acid) supplements, which have the potential to help with not just sleep, but also anxiety and stress.
Here's everything you need to know about GABA. But before taking any supplement, make sure to consult your doctor first.
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What is GABA?
GABA is a neurotransmitter and amino acid naturally found in the brain and in certain foods, such as tomatoes and soybeans. It's an inhibitory neurotransmitter that blocks chemical signals in the central nervous system, thereby reducing brain activity. GABA can help promote calmness in the body and regulate nerve cell hyperactivity when feeling fearful, anxious or stressed.
GABA is often used as a dietary supplement and may serve as an alternative to melatonin for sleep aid purposes. However, unlike melatonin, which can cause morning grogginess and sometimes nausea, GABA affects only the early stages of sleep, meaning that you'll actually have a more refreshed wake-up. Although research is limited, some small studies suggest that it may be beneficial for individuals struggling to fall asleep.
Can you take GABA for sleep?
Taken alone or with other natural sleep aids, GABA supplements help address anxiety, stress and an overactive brain, three offenders that make it difficult to fall asleep. Its calming effect puts the mind in a relaxed state, so you're in the right headspace to drift off to sleep.
Low GABA levels have actually been linked to sleep deprivation, as one 2009 study found participants with insomnia had 30% lower levels of GABA in their systems. Another small-scale 2020 study involving middle-aged adults found that taking 300 mg of GABA before bed for at least one week can reduce sleep latency (the time it takes to fall asleep).
There's no concrete evidence showing that GABA improves sleep efficiency (quality of sleep and deep sleep), but the study's results suggest it may promote sleepiness by affecting early sleep stages. Another benefit is that it won't leave you feeling drowsy the following morning, like other over-the-counter medications, such as ZzzQuil or prescription sleep medications.
A rendering of the molecular structure of GABA.
Tips for taking GABA to aid sleep
1. GABA can be taken as a supplement or powder in your food.
2. Take GABA 30 to 60 minutes before bed for the best results (as shown by studies).
3. Follow the dosage instructions and track the amount and how often you take GABA.
4. Use a sleep journal to document your sleep quality so you can identify patterns and possible side effects while tracking GABA's effectiveness.
5. GABA is naturally found in fermented foods like kimchi, sourdough, sake and mulberry beer.
6. Always talk to your doctor before taking GABA or any new supplements.
Is it safe to take GABA every night?
According to the Sleep Foundation, there are no serious side effects when taking GABA in small doses from sleep or dietary supplements, although some consumers have reported feeling abdominal pain or headaches. High levels of GABA in the brain are linked to daytime drowsiness, and a small number of people report drowsiness after taking GABA.
People at a higher risk of having a negative reaction to GABA include:
- Pregnant people
- People under 18 years old
- Those who take prescriptions for high blood pressure
- Those who take anti-seizure medications
Other GABA benefits: Stress and anxiety relief
While research is still limited, more data supporting GABA as a stress and anxiety reliever continues to emerge. Relieving anxiety and stress before bed isn't to be taken lightly, as it can significantly impact sleep latency and overall sleep quality.
- A 2012 study found that 30 minutes after taking GABA, participants felt less stress.
- Low levels of GABA can result in anxiety and depression, and are prevalent in individuals with mental health conditions.
- There's a high dose of GABA in the supplement chlorella, as the neurotransmitter has been shown to lower blood pressure.
As you should with any new supplement, consult your doctor before taking GABA, especially when taken in combination with other medications or prescriptions.
GABA FAQs
Can I take GABA instead of melatonin?
Both GABA and melatonin have shown the ability to help you rest better. However, some users have reported the latter leaves them feeling groggy in the morning. Now, GABA isn't without its own reported side effects, but it can be a suitable alternative if you're looking for melatonin alternatives.
What are the side effects of GABA supplements?
According to the Sleep Foundation, there are no known serious side effects from consuming GABA in small doses via dietary supplements. However, some consumers have reported feeling abdominal pain or headaches. Also, note that high levels of GABA in the brain are linked to daytime drowsiness. So, keep these factors in mind.