A neurotransmitter with multiple effects

Gamma-aminobutyric acid plays a crucial role in the central nervous system and acts as one of the most important inhibitory neurotransmitters in the brain. GABA is said to have a variety of positive effects on sleep, stress management, muscle relaxation and more [1].

What is GABA?

GABA (gamma-aminobutyric acid) is an amino acid and an important neurotransmitter in the central nervous system. The neurotransmitter mainly has an inhibitory effect on the nerve cells and reduces their excitability. This helps to control neuronal activity and prevent overexcitation.

How does the body produce GABA?

The amino acid is synthesized in the brain from the amino acid glutamate by the enzyme glutamate decarboxylase (GAD). The resulting amino acid then acts on two main types of receptors:

GABAA-receptors: These are ionotropic, i.e. they are directly connected to ion-conducting channels and lead to the rapid inhibition of nerve cells through the influx of chloride ions.

GABAB-receptors: These are metabotropic, i.e. they are G-protein-coupled receptors and lead to a slower, long-lasting inhibition.

What role does GABA play in medicine and health research?

GAMMA-aminobutyric acid is of great interest in medicine because it plays a role in various neurological and psychiatric disorders, including epilepsy [2], anxiety disorders [3], sleep disorders [4] and certain movement disorders (such as Parkinson's disease) [5]. Drugs that increase GABA activity (such as benzodiazepines) are often used to treat these conditions. The neurotransmitter is thus a central player in the regulation of neuronal balance and the maintenance of normal brain function.

Which foods contain GABA?

Gamma-aminobutyric acid is found in a variety of foods, especially in fermented and plant-based products, and can therefore also be obtained from the diet:

Fermented food: Kimchi (20 to 80 mg per 100 g), miso (20 to 100 mg), tempeh (10 to 50 mg) and sauerkraut (10 to 70 mg).

Tea: Green tea (up to 6 mg), especially teas such as Gyokuro and Matcha as well as Oolong tea (up to 6 mg).

Fruits and vegetables: Tomatoes (5 to 15 mg), potatoes and sweet potatoes (5 to 25 mg).

Other foods: Certain types of seaweed (5 to 30 mg), walnuts (2 to 10 mg) and brown rice (10 to 15 mg).

What is GABA good for?

Gamma-aminobutyric acid plays an important role in the central nervous system and has various health benefits. For this reason, dietary supplements are also sold in the form of powders and capsules containing high amounts of the neurotransmitter.

Stress and anxiety: The amino acid has a calming effect on the brain, which can help to reduce stress and anxiety. It helps to dampen neuronal activity and achieve a relaxing effect [3,4].

Sleep: It promotes relaxation and can shorten the time it takes to fall asleep. Some sleeping pills and sedatives in capsule or powder form work by influencing the GABA receptors in the brain [4].

Epilepsy and seizures: GABA plays an important role in controlling neuronal excitability and can help prevent seizures. Many antiepileptic drugs have ingredients that increase GABAergic activity [2].

Muscle relaxation: Due to its inhibitory effects, it can help to reduce muscle cramps and promote muscle relaxation [6].

Mood and well-being: Through its calming effects on the nervous system, GABA can help stabilize mood and promote a general sense of well-being [7].

Cognitive functions: GABA can support cognitive function by regulating neuronal excitation and reducing the excessive activity that can lead to cognitive impairment [8].

Blood pressure: Some studies have shown that GABA can help lower blood pressure, which could be due to its calming and relaxing effects [9].

Pain management: GABA may play a role in pain relief by modulating pain signals in the nervous system [10].

It is important to note that although the amino acid has numerous potential benefits, taking it directly as a dietary supplement may not always achieve the expected effects, as GABA has difficulty crossing the blood-brain barrier.

When should you take GABA?

Taking supplements as capsules, tablets or powder containing gamma-aminobutyric acid can vary depending on individual needs and goals. Here are some general recommendations for intake:

Before going to bed: GABA can help promote relaxation and ease the transition to sleep. Taking it daily about 30 to 60 minutes before bedtime can help combat insomnia and restless sleep.

For stress or anxiety: When using GABA to reduce stress or anxiety, it may be helpful to take it in situations where you typically experience increased stress or anxiety. This could be in the morning, before a stressful situation or after work to relax.

After the workout: After training, taking it can help to promote muscle relaxation and aid recovery.

What should I consider before taking GABA powder or capsules?

Dosage: The recommended dosage of GABA varies, but doses between 250 mg and 1000 mg per day are often recommended. It is advisable to start with a lower dose and increase it if necessary.

Consultation with a doctor: It is always advisable to consult a doctor before taking GABA or other supplements containing it, especially if you are taking other medications or have health concerns.

Blood-brain barrier: As GABA cannot easily cross this barrier, the effects can vary. Some people report positive effects, while others may not notice any noticeable changes.

By following these instructions, you can better tailor the intake of GABA to your own needs and ensure that it is used as effectively and safely as possible.

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC165791/

[2] https://pubmed.ncbi.nlm.nih.gov/11520315/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303399/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6831739/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3647697/

[7] https://www.sciencedirect.com/science/article/abs/pii/S002839081100373X

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10291391/

[9] https://tohoku.elsevierpure.com/en/publications/effects-of-gaba-supplementation-on-blood- pressure-and-safety-in- a

[10] https://pubmed.ncbi.nlm.nih.gov/17175808/