GABA
GABA is a neurotransmitter that may help with relaxation and stress reduction. Whether it effectively crosses the blood-brain barrier via supplements is unclear.
Clinical 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
GABA is the main inhibitory neurotransmitter in your brain. As a supplement, it's debated whether it can cross the blood-brain barrier. Doses of 100-750mg per day are safe, but the effectiveness as an oral supplement is scientifically disputed.
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.
- GABA and l-theanine mixture decreases sleep latency and improves NREM sleepKim S et al. — Pharm Biol (2019)
Pre-workouts with GABA
No products found with this ingredient