Author: BalanceGenics Anti-aging Research Team (How100.com)
1. What is GABA?
γ-Aminobutyric acid (GABA) is a naturally occurring non-protein functional amino acid that serves as an important inhibitory neurotransmitter in the central nervous system of mammals, regulating various bodily functions.
GABA, glutamate, and glutamine are referred to as the "three musketeers of the brain." Glutamate is responsible for brain excitation, GABA is responsible for calming and inhibiting excitation, allowing the brain to relax, and glutamine provides energy.
Although GABA is a substance naturally produced by the body, its levels tend to decrease with age and increased stress. GABA levels in the body decline by approximately 5% every 10 years, with the decline being faster in women. It is recommended to regulate GABA levels through dietary adjustments, external supplementation, and lifestyle improvements.
2. Functions of GABA
- Sleep and Relaxation: How to heal gaba receptors?
GABA is widely recognized for its ability to promote relaxation and improve sleep quality. By binding to GABA receptors, it can reduce neuronal activity, leading to a calming effect on the brain and body.
- A study published in the Journal of Clinical Sleep Medicine found that supplementing with 300 mg of GABA extracted from brown rice germ for four weeks significantly reduced sleep latency (the time it takes to fall asleep) and improved sleep efficiency in individuals with insomnia.
- Another study demonstrated that consuming 250 ml of GABA-rich tea (containing 181 mg/100 g of GABA) before bedtime alleviated insomnia symptoms, increased sleep efficiency, and reduced sleep latency.
- Research published in the journal Food Science and Biotechnology revealed that taking 100 mg of GABA significantly decreased the time required to fall asleep by 5.3 minutes, indicating its potential to facilitate faster sleep onset.
The sleep-promoting effects of GABA are thought to be mediated by its ability to increase the production of alpha waves in the brain, which are associated with a relaxed state of consciousness. Additionally, GABA has been shown to modulate the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in regulating the body's stress response and sleep-wake cycles.
- Anxiety and Stress Reduction
GABA plays a crucial role in regulating anxiety and stress levels by modulating the activity of the amygdala, the brain region responsible for processing emotional responses.
- A randomized, double-blind, placebo-controlled study published in the journal Nutrients found that supplementing with GABA (100 mg) for four weeks significantly reduced subjective feelings of stress and anxiety in individuals with high stress levels.
- Another study published in the Journal of Integrative Medicine demonstrated that GABA supplementation (300 mg/day) for two weeks effectively reduced anxiety symptoms and improved sleep quality in individuals with sleep disorders.
The anxiolytic (anti-anxiety) effects of GABA are believed to be mediated by its ability to enhance the activity of GABA receptors in the brain, particularly the GABA-A receptors. By increasing the inhibitory effects of GABA, it can help to reduce excessive neuronal excitation and promote a calming effect on the central nervous system.
- Blood Pressure Regulation
GABA has been shown to have a beneficial effect on blood pressure regulation by promoting vasodilation (widening of blood vessels) and reducing peripheral resistance.
- A systematic review and meta-analysis published in the journal Nutrients concluded that GABA supplementation significantly reduced systolic and diastolic blood pressure in individuals with hypertension or prehypertension.
- A randomized, double-blind, placebo-controlled study published in the journal Nutrients found that supplementing with GABA (80 mg/day) for 12 weeks significantly reduced systolic and diastolic blood pressure in individuals with mild hypertension.
The blood pressure-lowering effects of GABA are thought to be mediated by its ability to modulate the activity of the renin-angiotensin-aldosterone system (RAAS), which plays a crucial role in regulating blood pressure. GABA has been shown to inhibit the activity of angiotensin-converting enzyme (ACE), an enzyme involved in the production of angiotensin II, a potent vasoconstrictor that increases blood pressure.
Additionally, GABA may also promote vasodilation by stimulating the release of nitric oxide(NO), a potent vasodilator that helps to relax and widen blood vessels, thereby reducing blood pressure.
- Neuroprotective Effects
GABA has been implicated in various neuroprotective mechanisms, making it a potential therapeutic target for neurodegenerative diseases and brain injuries.
- A study published in the journal Neuropharmacology demonstrated that GABA administration protected against neuronal damage and improved functional recovery in a rat model of ischemic stroke.
- Research published in the journal Experimental Neurology found that GABA supplementation reduced neuroinflammation and oxidative stress, and improved cognitive function in a mouse model of Alzheimer's disease.
- A study published in the journal Neuroscience Letters showed that GABA administration protected against neuronal death and improved motor function in a rat model of Parkinson's disease.
The neuroprotective effects of GABA are thought to be mediated by several mechanisms, including modulation of excitatory neurotransmission, reduction of oxidative stress, and inhibition of neuroinflammatory processes. GABA has been shown to inhibit the release of glutamate, an excitatory neurotransmitter that can contribute to neuronal damage when present in excessive amounts.
Additionally, GABA has been found to upregulate the expression of antioxidant enzymes, such as superoxide dismutase (SOD) and catalase, which can help to neutralize reactive oxygen species (ROS) and reduce oxidative stress in the brain. Furthermore, GABA has been shown to modulate the activity of microglia, the immune cells of the brain, and reduce the production of pro-inflammatory cytokines, thereby mitigating neuroinflammatory processes that can contribute to neuronal damage.
3. Foods high in GABA
While GABA is naturally produced in the body, it can also be obtained from various food sources, including:
- Fermented foods: Tempeh, miso, kimchi, and other fermented products are rich in GABA due to the fermentation process. During fermentation, lactic acid bacteria and other microorganisms convert glutamate into GABA through a process called glutamate decarboxylation.
- Whole grains: Brown rice(GABA Rice), oats, and whole wheat contain small amounts of GABA. The GABA content in these grains can be increased through germination or sprouting processes.
- Vegetables: Spinach, tomatoes, potatoes, and broccoli are good sources of GABA.
- Nuts and seeds: Walnuts, almonds, and sunflower seeds contain GABA.
It is important to note that the bioavailability of GABA from dietary sources may be limited due to its poor absorption in the gastrointestinal tract. However, fermented foods and certain processing methods, such as germination or sprouting, can increase the GABA content and potentially improve its bioavailability. Due to individual differences in dietary habits, supplementing with best GABA supplements, such as BalanceGenics' Sleep Supplement, is a more effective recommended approach to ensure adequate GABA intake.
4. BalanceGenics Natural Sleep Formula (GABA). Wake Up Refreshed.
Ingredients And Their Benefits:
Magnesium (200 mg): Known to support muscle relaxation and overall sleep quality by calming the nervous system. Magnesium deficiency is often linked to poor sleep quality.
L-Theanine (400 mg): An amino acid found in tea leaves that promotes relaxation and reduces stress without causing drowsiness. It helps to calm the mind and prepare the body for sleep.
GABA (100 mg): A neurotransmitter that helps calm the nervous system, promoting a sense of tranquility and readiness for sleep. GABA is crucial for reducing anxiety and improving sleep quality.
Phellodendron Bark Powder
(100 mg): Traditionally used in herbal medicine for its calming effects, helping to reduce stress and anxiety. This natural ingredient supports a peaceful mind and body.
Mucuna pruriens Seed (100mg): Contains natural compounds that support mood and relaxation, aiding in falling asleep faster. It is known for its ability to boost dopamine levels, which can improve mood and relaxation.
5-HTP (50 mg): A precursor to serotonin, which regulates mood and sleep cycles, helping you fall asleep and stay asleep. 5-HTP is essential
for maintaining a healthy sleep-wake cycle.
Melatonin (2 mg): A natural hormone that regulates the sleep-wake cycle, helping you fall asleep more quickly and maintain a regular sleep pattern. Melatonin is vital for synchronizing your internal clock with the external environment.
BalanceGenics: Personalized One-Stop Anti-aging Platform (How100.com)
Launched in California in 2018, BalanceGenics ("How100") started out as a solution to our own needs. Our team consists of seasoned health experts, doctors, and entrepreneurs with a common interest in anti-aging.
We use the latest findings from global leading longevity scientists to develop products and services.
BalanceGenics' Mission is to create personalized solutions to live longer but stay younger.
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