GABA
GABA is the main inhibitory neurotransmitter in your brain. In a study of 63 adults, 100 mg reduced the stress response to a mental task, measured by EEG and a mood questionnaire.
What the research shows
Mixed or small evidence. The effect is uncertain.
Boonstra (2015) reviewed whether orally ingested GABA crosses the blood-brain barrier and called the studies on that question contradictory; the positive evidence for a calming effect came mostly from researchers with a commercial interest. Hepsomali (2020) pooled 14 placebo-controlled trials and rated the evidence limited for stress and very limited for sleep. Yoto (2012) gave 63 people 100 mg in a single-blind design and measured only brain waves and a mood questionnaire. Measurements of concentration or reaction speed are absent from this body of work.
Who it makes sense for: People who want to try 100 to 200 mg to feel calmer and accept that it is unclear whether the substance reaches the brain. Anyone expecting sharper focus during a workout is buying the wrong ingredient.
How we weigh evidenceClinical dosage
Origin
Natural & syntheticGABA (gamma-aminobutyric acid) is produced by your brain and occurs in small amounts in fermented foods like kimchi, tempeh, miso, and certain teas (gabaron tea). In supplements usually synthetic via fermentation.
Safety
Doses of 100 to 200 mg have been studied and are well tolerated. Whether oral GABA crosses the blood-brain barrier is unclear: an independent review from Leiden calls the studies on this contradictory and notes that much of the positive research comes from researchers with a stake in the product.
For comparison
Your brain continuously produces GABA to keep your nervous system in balance. Alcohol and benzodiazepines work through GABA receptors, but GABA as a supplement is much milder. A serving of kimchi contains only 1-2mg of GABA, supplements contain 100-750mg.
Dosage by weight and gender
The typical GABA supplement dose is 100-750mg per day. Body weight doesn't play a significant role. There are no gender-specific recommendations. Pre-workouts usually contain 100-500mg. The effect may include increased growth hormone release (Powers et al., 2008), but this isn't definitively proven.
Frequently asked questions
What does GABA do?
GABA is an inhibitory neurotransmitter that may help with relaxation and stress reduction. In pre-workouts it's added for its potential effect on growth hormone release. Whether oral GABA can cross the blood-brain barrier hasn't been scientifically resolved.
Is GABA dangerous?
No, GABA is safe at typical doses (100-750mg). Mild side effects like a tingling sensation in the skin sometimes occur. Don't combine with sleep or sedative medications without medical advice.
How much GABA per day?
100-750mg per day, depending on the goal. For a pre-workout effect, 250-500mg is common. Take it on an empty stomach for best absorption. The tingling you sometimes feel is harmless and goes away after 15-30 minutes.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasksYoto A et al. (2012)
- Neurotransmitters as food supplements: the effects of GABA on brain and behaviorBoonstra E et al. (2015)Funded by: Universitair overzichtsartikel van de Universiteit Leiden en de Universiteit van Amsterdam; PubMed vermeldt geen belangenverklaring.
- Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic ReviewHepsomali P et al. (2020)Funded by: Eerste auteur was verbonden aan Unilever R&D; PubMed vermeldt geen belangenverklaring.
Pre-workouts with GABA
No products found with this ingredient
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.