![[GABA Benefits] 3 Benefits of GABA for Relaxation and Sleep](http://esther-mall.com/cdn/shop/articles/26.jpg?v=1733991499&width=480)
Hello. I'm a pharmacist Jinny.
Today, I'd like to introduce you to a slightly unfamiliar ingredient called GABA. GABA is a neurotransmitter present in the central nervous system that helps the brain function normally by inhibiting the excitability of nerve cells, stabilizes the mind, and induces a good night's sleep. Therefore, it has been shown that people who actually suffer from insomnia have lower levels of GABA in their bodies than the general population.
It is possible to consume GABA through food. It can also be consumed through foods such as sprouted barley and mulberry leaves, and in recent years, fermented GABA extracted from kimchi lactic acid bacteria has appeared in Korea to compensate for the shortcomings of synthetic GABA. Now, let's take a closer look at the benefits of GABA in this paper.
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 the early hours of the morning, your sleep efficiency will inevitably decrease.
"After 4 weeks of treatment, sleep delay and sleep efficiency increased only in the GABA group"
Sleep time can be broadly divided into REM sleep time and non-REM sleep time. REM sleep is light sleep, close to waking up, and at this time you mainly dream. Non-REM sleep is a deep sleep phase in which your heartbeat and breathing slow and your muscles relax. During non-REM sleep, both the brain and the body rest, so it is necessary to ensure that this time is stable.
In this regard, a 2016 study was published in Food Science and Biotechnology showing that GABA increased non-REM sleep time when consumed [2].
"In addition to reducing sleep latency, GABA significantly increased total non-REM sleep time by 2.2%. Specifically, the time to first REM sleep, which was early in sleep and consisted of light and deep non-REM sleep, was longer in the GABA group compared to placebo."
When you have an important exam or presentation, you may have had trouble concentrating due to psychological stress. If you are under moderate stress, your concentration will increase and your work efficiency will increase, but if you are stressed too much, it will increase your anxiety and make you work poorly.
In this regard, a 2012 paper published in Amino Acids showed that the stress caused by receiving mental tasks was reduced when GABA was taken [3].
"The results showed a decrease in electroencephalogram (EGG) activity, including alpha and beta waves, in response to the mental stress workload, and a smaller reduction in the 30-minute post-GABA condition compared to the placebo condition. In other words, GABA may have relieved the stress induced by mental work. This effect is also consistent with the results of the Mood State Profile (POMS) score."
Today, we looked at the effects of taking GABA. There are a lot of people who suffer from insomnia these days. If sleeplessness interferes with your daily life, we recommend that you visit a doctor for appropriate treatment. In addition, if you maintain a regular time of sleep and wake-up every day, exercise regularly, and establish a regular habit before bed, the quality of your sleep will improve again.
I hope you have a healthy day in body and mind. It was Jinny.
[1] Kaneko, T., & Shikarawa, T. A. (2018). Study on Supplement Containing Moro (Citrus Sinensis (L.) Osbeck) Orange Extract of a Randomized Placebo-controlled Trial Part 2: Analysis of Efficacy on BMI Reduction. Medical treatment and new medicine, 55(1), 65-9.
[2] Briskey, D., Malfa, G. A., & Rao, A. (2022). Effectiveness of “Moro” Blood Orange Citrus sinensis Osbeck (Rutaceae) Standardized Extract on Weight Loss in Overweight but Otherwise Healthy Men and Women—A Randomized Double-Blind Placebo-Controlled Study. Nutrients, 14(3), 427.
[3] Tomasello, B., Malfa, G. A., La Mantia, A., Miceli, N., Sferrazzo, G., Taviano, M. F., ... & Acquaviva, R. (2021). Anti-adipogenic and anti-oxidant effects of a standardised extract of Moro blood oranges (Citrus sinensis (L.) Osbeck) during adipocyte differentiation of 3T3-L1 preadipocytes. Natural Product Research, 35(16), 2660-2667.
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