ANSWER
Gamma-aminobutyric acid (GABA) is a non-proteinogenic amino acid and is the main inhibitory neurotransmitter in the mammalian brain3. As an inhibitory neurotransmitter, it takes part in anxiety and stress regulation, circadian rhythm and sleep regulation, memory enhancement, mood, and even perception of pain2,8. Data showed no serious adverse events associated with GABA at intakes up to 18 g/d for 4 days and in longer studies at intakes of 120 mg/d for 12 weeks7.
Based on the clinical research, the efficacious doses are3:-
- Sleep benefits – 100-300 mg (biosynthetic GABA)
- Stress benefits – 20-100 mg (biosynthetic GABA) or 2.01-26.4 mg (natural GABA)
Authors | Methodology | Outcomes & Findings |
Hinton et al., 2019 |
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Byun et al., 2018 |
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Yamatsu et al., 2016 |
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Yamatsu et al., 2015a |
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Yamatsu et al., 2015b |
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Yoshida et al., 2015 |
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Yamatsu et al., 2013 |
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Yoto et al., 2011 |
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Kanehira et al., 2011 |
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Nakamura et al., 2009 |
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References
1Byun, J., Shin, Y., Chung, S., & Shin, W. (2018). Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial. Journal Of Clinical Neurology, 14(3), 291. https://doi.org/10.3988/jcn.2018.14.3.291
2Diana, M., Quílez, J., & Rafecas, M. (2014). Gamma-aminobutyric acid as a bioactive compound in foods: a review. Journal Of Functional Foods, 10, 407-420. https://doi.org/10.1016/j.jff.2014.07.004
3Hepsomali, P., Groeger, J., Nishihira, J., & Scholey, A. (2020). Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers In Neuroscience, 14, 923. https://doi.org/10.3389/fnins.2020.00923
4Hinton, T., Jelinek, H., Viengkhou, V., Johnston, G., & Matthews, S. (2019). Effect of GABA-Fortified Oolong Tea on Reducing Stress in a University Student Cohort. Frontiers In Nutrition, 6. https://doi.org/10.3389/fnut.2019.00027
5Kanehira, T., Nakamura, Y., Nakamura, K., Horie, K., Horie, N., & Furugori, K. et al. (2011). Relieving Occupational Fatigue by Consumption of a Beverage Containing γ-Amino Butyric Acid. Journal Of Nutritional Science And Vitaminology, 57(1), 9-15. https://doi.org/10.3177/jnsv.57.9
6Nakamura, H., Takishima, T., Kometani, T., & Yokogoshi, H. (2009). Psychological stress-reducing effect of chocolate enriched with γ-aminobutyric acid (GABA) in humans: assessment of stress using heart rate variability and salivary chromogranin A. International Journal Of Food Sciences And Nutrition, 60(sup5), 106-113. https://doi.org/10.1080/09637480802558508
7Oketch-Rabah, H., Madden, E., Roe, A., & Betz, J. (2021). United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA). Nutrients, 13(8), 2742. https://doi.org/10.3390/nu13082742
8Rashmi, D., Zanan, R., John, S., Khandagale, K., & Nadaf, A. (2018). γ-Aminobutyric Acid (GABA): Biosynthesis, Role, Commercial Production, and Applications. Studies In Natural Products Chemistry, 57, 413-452. https://doi.org/10.1016/b978-0-444-64057-4.00013-2
9Yamatsu A., Yamashita Y., Horie K., Takeshima K., Horie N., Masuda K., et al. (2013). Beneficial action of GABA on sleep and frequent night urination in the elderly. Japanese pharmacology & therapeutics. 41(10), 985–988.
10Yamatsu, A., Yamashita, Y., Maru, I., Yang, J., Tatsuzaki, J., & Kim, M. (2015a). The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. Journal Of Nutritional Science And Vitaminology, 61(2), 182-187. https://doi.org/10.3177/jnsv.61.182
11Yamatsu, A., & et al. (2015b). The Beneficial Effects of Coffee on Stress and Fatigue can be Enhanced by the Addition of GABA ―A Randomized, Double‒blind, Placebo Controlled, Crossover‒designed Study―. Japanese pharmacology & therapeutics, 43(4), 515 – 519.
12Yamatsu, A., Yamashita, Y., Pandharipande, T., Maru, I., & Kim, M. (2016). Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Science And Biotechnology, 25(2), 547-551. https://doi.org/10.1007/s10068-016-0076-9
13Yoshida, S., Haramoto, M., Fukuda, T., Mizuno, H., Tanaka, A., Nishimura, M., & Nishihira, J. (2015). Optimization of a <i>γ</i>-aminobutyric Acid (GABA) Enrichment Process for Hokkaido White Rice and the Effects of GABA-enriched White Rice on Stress Relief in Humans. Nippon Shokuhin Kagaku Kogaku Kaishi, 62(2), 95-103. https://doi.org/10.3136/nskkk.62.95
14Yoto, A., Murao, S., Motoki, M., Yokoyama, Y., Horie, N., & Takeshima, K. et al. (2011). Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks. Amino Acids, 43(3), 1331-1337. https://doi.org/10.1007/s00726-011-1206-6