[Efficacy of GABA] 3 effects of GABA for stability and sound sleep

What is GABA's true identity?

GABA efficacy
1. Reduce sleep delay
2. Increased non-REM sleep time
3. Relieve psychological stress

This is Jinny, the pharmacist.

Today, I would like to introduce a little unfamiliar ingredient called ' GABA ' . GABA is a neurotransmitter present in the central nervous system. It inhibits the excitation of nerve cells, helps the brain function normally, and induces sound sleep by stabilizing the mind . Therefore, it was found that those who actually suffer from insomnia have lower levels of GABA in their body than the general population.

These GABA can be ingested through food. It can also be ingested through foods such as sprout barley and cudra mulberry leaves, and recently, fermented GABA extracted from kimchi lactobacillus has appeared in Korea to supplement the shortcomings of synthetic GABA. Now, let's take a closer look at the benefits of GABA in our paper.

1. Reduce sleep delay

A typical symptom of insomnia is taking too long to fall asleep. Even if you go to bed early, if you have a sleep delay that prevents you from falling asleep until dawn, your sleep efficiency will inevitably decrease .

In this regard, a paper was published in the Journal of Clinical Neurology in 2018 that showed that sleep delay was reduced when GABA was consumed for patients complaining of insomnia .  
" After 4 weeks of treatment, sleep delay and sleep efficiency increased only in the GABA-treated group "
Reference paper: Byun, Jung-Ick, et al. "Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial." Journal of Clinical Neurology 14.3 (2018): 291-295.
2. Increased non-REM sleep time

Sleep duration can be broadly divided into REM sleep duration and non-REM sleep duration. REM sleep is a light sleep that is close to waking and is mainly dreaming. Non-REM sleep is a deep sleep stage in which your heart rate and breathing slow down and your muscles relax. Since both the brain and body rest during non-REM sleep, it is necessary to secure this time stably 

In this regard , a paper was published in Food Science and Biotechnology in 2016 that found that non-REM sleep time increased when GABA was consumed .

“ In addition to reducing sleep latency, GABA significantly increased total non-REM sleep time by 2.2%. (Omitted) The time to the first REM sleep, which was particularly early in sleep and consisted of light and deep non-REM sleep, was longer in the GABA group compared to the placebo group. "
Reference paper : Yamatsu, Atsushi, et al. "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans." Food science and biotechnology 25.2 (2016): 547-551.
3. Relieve psychological stress

There must have been times when you had an important exam or a presentation, and you couldn't concentrate more because of psychological stress. If the stress is moderate, concentration increases and work efficiency increases, but excessive stress rather increases anxiety and makes work worse.

In this regard, in a paper published in Amino Acids in 2012, the stress caused by mental work was relieved when GABA was consumed .

“ The results showed that brain wave (EGG) activity, including alpha and beta waves, decreased according to the mental stress workload, and the state 30 minutes after GABA intake showed a smaller decrease compared to the placebo condition . In other words, GABA may have relieved stress induced by mental tasks. This effect is also consistent with mood state profile (POMS) score results. "
Reference Paper: Yoto, A., Murao, S., Motoki, M., Yokoyama, Y., Horie, N., Takeshima, K., Masuda, K., Kim, M., & Yokogoshi, H. (2012 ). Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks. Amino acids , 43 (3), 1331–1337.

Today, we looked at the effects of consuming GABA. There are many people who suffer from insomnia these days. If insomnia interferes with your daily life, we recommend that you visit a hospital and receive appropriate treatment. In addition , if you exercise regularly while maintaining regular sleep and wake-up times every day and make regular habits before bed, the quality of sleep will rise again 

I hope you have a healthy day in body and mind. It was Jinny