Today’s post is about GABA.
A friend and I were talking about this recently, so as usual, I’ve done some research so I can share some information with you.
So, first of all what is GABA?
GABA is the acronym for Gamma-Aminobutyric acid, which is an amino acid that is produced naturally in the brain. It is a neurotransmitter, or chemical messenger, in the brain.
GABA’s big role in the body is to help the body and brain to relax. It promotes feelings/sensations of calm and tiredness. The brain naturally releases GABA at the end of a day to promote sleepiness and allow a person to rest.
It does this by blocking specific signals in the central nervous system, slowing down the brain. This provides a protective and calming effect on the brain and body. Which in turn, helps to slow down the heart rate and breathing, as well as relaxing muscles.
Too much or too little
Too much GABA means that there is not enough brain activity. This can lead to hypersomnia or daytime sleepiness.
At the other end of the scale, a lack of GABA leaves your central nervous system with too many neuronal signals. This can cause conditions like epilepsy, seizures or mood disorders.
For those who have low levels of GABA, symptoms may include feelings of anxiety, stress and worry.
Because alcohol targets GABA receptors and mimics the effect of this neurotransmitter, helping to relax the mind and body. Some people find they have alcohol cravings. While alcohol may help in the short term, the negative side effects of too much alcohol outweigh the temporary feelings of calm and relax.
There are medications designed to interact with the GABA receptors in the brain, to achieve certain effects. These are typically prescribed to help with pain relief, stress and anxiety reduction, lower blood pressure, and improved sleep. These medications include benzodiazepines, antidepressants, and anti-seizure medications.
GABA and diet
Gamma-Aminobutyric acid does not occur naturally in foods. However, a variety of foods contain flavonoids that influence GABA levels and how it works in the brain.
These include varieties of green, black, and oolong tea, fermented foods including kimchi, miso, kefir, yogurt, and tempeh. Other foods that may boost production are;
- whole grains, fava beans, soy, lentils, and other beans;
- nuts including walnuts, almonds, and sunflower seeds;
- fish including shrimp and halibut;
- and citrus, tomatoes, berries, spinach, broccoli, potatoes, and cocoa.
A number of natural supplements also affect GABA activity to help relieve stress and anxiety, promote a balanced mood, and help with sleep. These include;
- valerian and hops
- magnesium
- L-theanine
- L-arginine
- kava
- passionflower
- American ginseng.
What about supplements?
GABA is also available as a supplement. These supplements are often taken to treat high blood pressure, stress and anxiety, and sleep.
However, scientists have not been able to prove the positive effects of GABA supplementation or what kind of risks it might pose, so their use may have limited effectiveness.
Before deciding to use a GABA supplement, it may be a good idea to seek advise from a health professional.
Till the next post,
Live clean n prosper
(Sources – web MD – Food for the Brain Foundation – McGill OSS – News, Medical-Life Sciences – )