What is GABA? Learn more about GABA’s sleep-aiding effects, side effects, and food sources!
What is GABA? Learn more about GABA’s sleep-aiding effects, side effects, and food sources!
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What is GABA? Learn more about GABA’s sleep-aiding effects, side effects, and food sources!
What is GABA?
GABA is the abbreviation of Gamma-Aminobutyric Acid, which is called γ-aminobutyric acid in Chinese and is a type of amino acid. It can be synthesized in the body and directly accepted by GABA receptors. Its synthesis pathway is different from that of general proteins. As a neurotransmitter, GABA is involved in a variety of metabolic functions in the body and helps prevent key cells from becoming overexcited, thereby helping you fall asleep.
Differences between GABA and Melatonin
When discussing GABA, comparisons are often made to melatonin. Melatonin mainly regulates the biological clock. It is a natural substance like GABA, but its mechanism of action is different. Both are important for sleep regulation.
What are the effects of GABA?
G<a href=https://healthpulse.tw/gaba>GABA</a>As a neurotransmitter, ABA participates in a variety of biochemical reactions in the body and can help improve sleep quality. In addition, GABA has many other benefits:
1. Maintain a stable mood
Studies have shown that after taking GABA orally, subjects were better able to maintain a stable mood under high-pressure environments, which was a clear advantage over those who did not take it.
<a href=https://healthport.tw/gaba>GABA</a>2. Regulate physiological functions
Clinical studies have shown that stable supplementation of GABA helps regulate physiological functions and improve overall physical condition.
3. Helps you fall asleep
Clinical experience shows that supplementing GABA one hour before bedtime can help you fall asleep faster, and after four weeks of continuous supplementation, it can significantly improve your sleep quality.
4. High spirits
Studies have shown that adding 25 to 50 mg of GABA to drinks can improve mental state<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>, and the effect of 50 mg is particularly obvious. Therefore, appropriate supplementation of GABA can also help improve work efficiency.
Does GABA have any side effects?
GABA has no significant toxicity or side effects, but if it is used at an inappropriate frequency or dosage, such as taking too high a dose at a single time, it may cause health effects. It is recommended to follow the recommended amount on the health food label. Pregnant women, breastfeeding mothers or those taking medication should consult a physician, pharmacist or nutritionist first.
Which Foods Are Rich in GABA?
Although the body can synthesize GABA on its own, the actual amount that can be used is limited. It is easy to consume too quickly, especially when you are under great stress or busy. Therefore, you can supplement it from GABA foods. Here are some foods rich in GABA:
Fermented foods
- Natto: A traditional Japanese food that contains high levels of GABA, which helps with relaxation.
- Kimchi: Korean kimchi is fermented by lactic acid bacteria and is rich in GABA, which helps stabilize mood and digestive function.
Whole grains
- Brown rice: After germination, its GABA content increases significantly.
- Barley: Especially germinated barley, which is rich in GABA and helps stabilize mood.
Bean Foods
- Edamame: Rich in plant protein and GABA, it is a healthy snack choice.
- Black beans: Black bean milk or black bean soup are good sources of GABA supplements.
Tea
- Green tea: Especially the specially fermented GABA green tea<a href=https://healthpulse.tw/gaba>GABA</a>, which has a high GABA content and helps to stimulate energy and relax.
Vegetables
- Tomato: It is a nutritious vegetable and a good source of GABA.
- Potatoes: The subcutaneous part of potatoes contains more GABA, so it is recommended to keep the skin when cooking.
Who is suitable for GABA supplementation?
- People who are busy and stressed at work
- Those who have difficulty falling asleep or have poor sleep quality <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>
- Students with heavy academic pressure
- Menopausal women or those with menopausal symptoms
When should GABA be taken?
It is recommended to consume it after dinner and 1-2 hours before bedtime, which helps maintain mood and promote sleep. In addition, when facing important moments, you can also supplement GABA to stabilize your mood and cope with challenges.
Recommended daily intake
The recommended intake of GABA varies from country to country, generally 100~300 mg. If you need to strengthen your maintenance, you can increase the dose to 300~500 mg. The upper limit in Taiwan is 500 mg/day, in Europe it is 550 mg, and in copyright the daily recommendation is 300 mg.
How to choose GABA health food?
1. The amount of GABA is clearly indicated
2. Capsule or powder form
3. Compound addition
4. Complete and safe inspection report
Choosing products with clear labeling, appropriate dosage, and third-party inspection reports can make consumers feel more assured.