GABA can support your well-being and nighttime sleep. The neurotransmitter has a calming effect and helps you cope with the many stimuli that come your way in everyday life.
It can also help you recharge your energy reserves. But what is GABA, how does it work, and where can you get it? We'll tell you in this article!
Table of contents
1. What is GABA?
"GABA" may sound like a fantasy creature or a language from the Star Wars universe. In fact, GABA is the most important calming neurotransmitter in the central nervous system. [1] Strictly speaking, GABA stands for gamma-aminobutyric acid, but it is more commonly referred to as γ-aminobutyric acid .
It's a so-called non-proteinogenic amino acid that can have positive effects on your performance and well-being . You'll find out exactly what benefits you get if you stick with it.
GABA is formed from glutamate in both the pancreas and the brain . Why is it produced in two places in the body? GABA cannot cross the blood-brain barrier and therefore cannot enter the brain from the outside.
For this reason, it's not enough for the pancreas alone to produce GABA. The brain also needs to produce GABA to function. But what specific effect is attributed to GABA, and how does it affect your everyday life?
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2. How does GABA work?
In general, it can be said that GABA has various effects . For example, GABA can have positive effects on the production of growth hormones (HGH = Human Growth Hormone). HGH is particularly important for athletes , as it is one of the human body's muscle-building hormones.
Growth hormones can reduce body fat and stimulate muscle growth . GABA acts on specific neuronal chains that stimulate the hypothalamus, causing more growth hormone to be released.
Most important, however, is GABA's calming effect as a neurotransmitter. Because of its relaxing and calming effects, GABA is considered one of the natural anti-stress agents and one of the best natural remedies for mental relaxation .
Where does the mentally relaxing effect of GABA come from? Quite simply: Information processing in the brain is based on nerve cells communicating with each other via synapses.
This is where GABA comes in: GABA ensures that the stimuli arriving in the nervous system are slowed down or prevented from being transmitted at all. Essentially, GABA inhibits precisely those signals triggered by stress reactions that want to reach the brain's motor centers.
This is why it can be said that the effect of GABA in the brain is to relax thoughts and contribute to inner balance. [1]
Take-Home Message #1: GABA not only has a positive effect on muscle building, but as a neurotransmitter, it can also have a calming effect on your nervous system.
In the brain and pancreas, GABA is produced from glutamate . In your brain, GABA slows down and stops impulse transmission, allowing your body to relax and recharge its energy reserves.
3. What does GABA have to do with your sleep?
Anyone who is constantly distracted by internal and external stimuli and confronted with an overabundance of information quickly suffers from sensory overload . The body no longer has the chance to rest. Stressful situations and excessive demands ultimately lead to a lack of concentration , nervousness, or sleeplessness .
In such cases, the effect of GABA is particularly interesting, as it can help you regain your sleep and inner balance. GABA is the most abundant neurotransmitter in your brain , accounting for approximately 30% of the total .
Therefore, it's not surprising that your sleep, and how relaxed you experience it, depends primarily on the inhibitory function of GABA. How does this relate?
As already described, GABA can have an inhibitory and calming effect on the synapses in the brain, as it prevents stress signals from reaching the brain's motor centers. [2] However, restful sleep is essential for you to be mentally ready for the next day.
So, if you're lying in bed at night and want to sleep, GABA can help you unwind. Say goodbye to hours of brooding. You may be able to fall asleep faster in the evening and thus have a more restful night overall.
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Take-home message #2: According to scientific studies, GABA can alleviate stress symptoms and thus help you fall asleep. Additionally, make sure you avoid artificial blue light (e.g., emitted by screens) at least one hour before bedtime.
This promotes your body's natural melatonin production. A consistently darkened and well-ventilated environment can also improve sleep quality.
4. What are the signs of GABA deficiency?
If your body can't relax due to too many stimuli, it could be a sign that your GABA levels are out of balance. The following symptoms also raise this suspicion:
- Difficulty falling asleep and staying asleep
- high blood pressure
- Muscle tension and cramps
- increased sense of stress
- increased sensitivity to pain
Many people therefore try to eliminate the deficiency in their body with GABA capsules and ensure a more relaxed and balanced everyday life.
Supplementation with substances that stimulate and encourage GABA production in the body is effective. According to scientific findings, this includes the happiness hormone serotonin , which has a significant influence on GABA synthesis.
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Take-Home Message #3: Having trouble falling asleep? This could indicate a GABA deficiency. To compensate for this, you should consume GABA precursors, which can then be converted into the valuable amino acid in the brain. A consistently balanced GABA level can help you manage everyday life in a relaxed manner.
5. How is GABA taken?
First of all: Taking GABA in tablet or capsule form isn't for everyone. Questions like "How many grams of GABA should I take?" or "What is the right amount of GABA?" are often asked by people who want to improve their sleep and relaxation.
Those who take pure GABA in powder or capsule form generally have other goals than boosting their metabolism and building muscle. You'll experience positive effects on your sleep if you give your body the substances it needs for GABA production in the brain, such as glutamate.
Glutamate is a normal dietary component, and you should consume approximately 10 grams of it daily. This is usually the case with a balanced and healthy diet.
Take-Home Message #4: A precursor to GABA is glutamate. It is converted in the brain and pancreas, contributing to restful sleep. Glutamate occurs naturally in many foods, so with a balanced diet, you shouldn't be lacking it.
6. Which foods help with GABA production?
Whether cheese, milk, or nuts, many foods contain glutamate. This amino acid is found in particularly large quantities in protein-rich foods. In higher concentrations, glutamate enhances the natural flavor of foods .
It is produced in isolation and added to foods as a flavor enhancer . Unnaturally high levels of glutamate are often found in semi-prepared foods such as instant soups or instant noodles . You should consume such foods only in small amounts if you want to eat healthily.
A handful of nuts is definitely a better choice for giving your brain the glutamate it needs and thus boosting your GABA levels . Here's a list of some foods that naturally contain very high levels of glutamate. The total glutamate content is given below:
- Parmesan cheese (6,500 mg / 100 g)
- Walnuts (3400 mg / 100 g)
- Chicken egg (1400 mg / 100 g)
- Tomatoes (420 mg / 100 g)
- green beans (340 mg / 100 g)
Take-Home Message #5: As a natural component of food, MSG enhances its flavor. However, it can also be extracted and artificially added to products as a flavor enhancer. However, a diet rich in foods that naturally contain MSG, such as Parmesan cheese or walnuts, is more beneficial for a healthy and strong body.
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7. Conclusion
GABA is a non-proteinogenic amino acid and an important neurotransmitter produced in your pancreas and brain, as it cannot cross the blood-brain barrier. It has a calming effect and helps you fall asleep more easily.
In addition, GABA can have positive effects on the production of growth hormones, which is why GABA is often used by athletes.
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8. Sources
[1] Meyerhoff DJ, Mon A, Metzler T, Neylan TC (2014) University of California San Francisco, USA. Sleep, Volume 37, Issue 5. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985106]
[2] Plante DT, Jensen JE, Schoerning L, Winkelman JW (2012) University of Wisconsin School of Medicine and Public Health, Madison, WI, USA. Neuropsychopharmacology. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3327859]
[3] Brzezinski A, Vangel MG, Wurtman RJ, Norrie G, Zhdanova I, Ben-Shushan A, Ford I (2005) Department of Obstetrics and Gynecology, Hadassah Medical Center, Jerusalem, Israel. Sleep Medicine February 2005, Volume 9, Issue 1. [https://www.smrv-journal.com/article/S1087-0792(04)00060-7/abstract]
You can find further studies on the ingredients we use here .
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