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The word "GABA" is appearing more frequently, such as in "GABA-containing chocolate" and "GABA-containing gummies." However, many people may not be familiar with GABA. While they might vaguely know that it relieves stress and improves sleep, they often can't explain it clearly.
This time, we will explain GABA. We'll also look at whether it really improves sleep and the relationship between GABA and sleep!
1. What is GABA, which I often hear about?
GABA is a component discovered in the brains of mammals around 1950. It has been used in medical pharmaceuticals and has been the subject of extensive research. It is now understood that it is an indispensable substance for the human body.
Below, let's look at GABA in a little more detail.
1-1. GABA is a type of amino acid found in sprouted brown rice and miso.
GABA is a type of amino acid and is said to have a relaxing effect. Although it is called GABA, its official name is gamma-aminobutyric acid.
I mentioned that GABA was discovered in the brains of mammals, but of course, it also exists in the human body.
It can also be ingested through food, and is mainly found in large amounts in sprouted brown rice and miso. Sprouted brown rice, in particular, contains a lot of GABA, said to be several times the amount found in regular brown rice or white rice.
Recently, products containing it, such as chocolate, have appeared, making it a more familiar substance.
1-2. It has the effect of suppressing nerve excitement.
So, what exactly does GABA do?
GABA's main functions are relaxation and lowering blood pressure (*1). It is said to "help relieve stress" and "improve sleep" due to these functions. Please be assured that it does not contain any ingredients that forcefully induce sleep, like sleeping pills.
By taking GABA, alpha waves, which are brain waves produced during relaxation, become easier to generate, and the parasympathetic nervous system becomes dominant. Since the parasympathetic nervous system becomes dominant after meals and before sleep, it's easy to understand it as helping to create that state.
While the body produces sufficient amounts of GABA, when subjected to excessive stress, large amounts are consumed to alleviate it, leading to potential deficiencies. Therefore, dietary intake is also effective.
2. Does GABA have the effect of improving sleep onset?
Does GABA improve sleep onset? Let's fully understand the relationship between GABA and sleep and actively utilize it.
2-1. Relaxes the body and makes it easier to fall asleep.
In conclusion, taking GABA improves sleep onset. This is because, as mentioned earlier, GABA has a relaxing effect. It's easy to imagine that if you can relax more easily and your parasympathetic nervous system becomes dominant, it will be easier to fall asleep.
When people experience strong stress and become agitated, it becomes difficult for them to fall asleep. For example, after an argument or a hot bath, you don't feel sleepy, do you? GABA has the effect of suppressing such agitated states. When the agitated state is suppressed, it becomes easier to sleep.
It's difficult to consciously make your parasympathetic nervous system dominant. Supplement any deficiencies by cleverly incorporating it into your diet or through supplements.
2-2. Experiments show GABA improved sleep onset!
We understand that GABA is good for sleep onset, but some people might not know until they experience it themselves.
In fact, this has been proven in an experiment conducted by the GABA Stress Research Center. This experiment investigated the relationship between GABA and sleep, specifically how GABA ingested during the day affects sleep on the same night (*2).
As a result, the following effects were found:
- Fell asleep 5 to 7 minutes faster than usual
- Felt that sleep quality improved
- Woke up feeling more refreshed
As this experiment shows, GABA is related to sleep.
Many subjects reported feeling "more satisfied with their sleep than usual," indicating that the effects were clearly felt. From this, it can be said that GABA improves sleep onset.
3. How can I efficiently consume GABA to improve my sleep onset?
GABA helps improve sleep onset, but how can it be consumed? And how can it be consumed more efficiently?
Until recently, few people intentionally tried to take GABA. However, with its inclusion in snacks and other foods, more people have become interested. It's surprisingly easy to consume, so there's no need to overthink it!
There's also the question of whether orally ingested GABA is actually absorbed. However, you don't need to worry too much about this point.
GABA does not cross the "blood-brain barrier," which is a barrier between blood vessels and the brain, so even if ingested orally, it does not directly reach the brain. However, it is thought to inhibit excitatory substances such as noradrenaline in the peripheral autonomic nervous system, thereby promoting sleep.
3-1. Recently, even convenience stores have products containing GABA!
In the past few years, products containing GABA have started appearing in convenience stores and supermarkets. Of course, it's ideal to get it from sprouted brown rice, pickles, and other foods, but it can be difficult to incorporate them into daily life.
In such cases, make good use of snacks while being mindful of sugar content.
The amount of GABA needed to relieve stress is approximately 30-50mg per day. If you want to feel more effective or improve sleep quality, about 100mg is thought to be necessary.
Since the content varies by product in snacks, etc., look at the nutrition labels to choose effective ones.
3-2. Vitamin B6, found in tuna, etc., is essential.
GABA is produced in the body, but it is not produced without anything. Of course, essential nutrients are also required.
That is "Vitamin B6". Vitamin B6 is found in fish such as bonito and tuna, as well as in chili peppers and garlic.
Vitamin B6 helps break down proteins into amino acids in the body and works in the synthesis of neurotransmitters such as GABA. If GABA is not produced due to a lack of vitamin B6, emotional instability is likely to occur, and stress also tends to accumulate. It's a nutrient you'll want to consciously consume.
Summary: Improve sleep onset by taking GABA
GABA has the effect of improving sleep onset. If you have trouble falling asleep at night, you might consider trying it to relax.
Finally, here's a summary of this article.
- GABA is a type of amino acid
- GABA has the effect of improving sleep onset
- It is produced in the body but can also be obtained from food.
- Sprouted brown rice, pickles, etc., contain high amounts of GABA.
- Recently, it is also found in snacks, making it easy to consume.
Products containing GABA have become readily available. Many are easy to eat, such as chocolate and gummies, and can be enjoyed as a snack. Try incorporating GABA effectively to improve your sleep onset and quality of sleep.
Click here for recommended GABA-containing items
【References】
*1 Antihypertensive effect of gamma-amino butyric acid enriched soy products in spontaneously hypertensive rats
*2 New discovery! GABA ingested during the day improves sleep quality on the same day
