What is GABA? Comprehensive analysis of indications, contraindications and guidelines for consumption
What is GABA? Comprehensive analysis of indications, contraindications and guidelines for consumption
Blog Article
What is GABA? Comprehensive analysis of indications, contraindications and guidelines for consumption
Explore GABA (gamma-aminobutyric acid), a key neurotransmitter. Through this article, you will learn more about its benefits for mood management and sleep. Learn more about who is a good candidate for GABA supplementation, who is not, and how to get this ingredient through food and supplements.
Basic Concepts of GABA
As health awareness increases, many people have heard about the benefits of GABA. But in fact, GABA is a natural amino acid, its official name is gamma-aminobutyric acid, which is an important substance in the body and is especially popular among nervous people.
In recent years, clinical studies have shown that GABA is effective in improving sleep, and more and more experts have begun to explore its potential benefits for the elderly. GABA is widely found in plants, animals and microorganisms. It is an indispensable functional substance for the human body. The human body can also synthesize and metabolize GABA on its own. We can also get it in our daily diet and health supplements.
Who needs GABA? Who is not suitable?
Based on existing academic research, there is currently no clear indication of which people are not suitable for GABA supplementation. However, most clinical data show that GABA has significant effects in promoting sleep, reducing stress and regulating emotions, so it is particularly suitable for the following groups:
-<a href=https://healthport.tw/gaba>GABA</a> People who have trouble falling asleep
- People who are easily nervous and work under high pressure
- Those who cannot concentrate
- Menopausal or middle-aged women
In addition, people with special diseases, who are pregnant or breastfeeding, or who are taking sleeping pills, hypertension medications, and chronic disease medications are advised to consult a professional physician or pharmacist before deciding whether to supplement GABA to ensure safety and appropriateness.
Benefits of GABA
In fact, as early as 1950, research has found that GABA has the function of information transmission, and subsequent studies have confirmed that it has multiple physiological activities. In recent years, many foreign academic studies have further confirmed that GABA can regulate physiological functions. Its main functions include:
<a href=https://healthport.tw/gaba>GABA</a>- Helps you fall asleep
- Improve mood
- Promote metabolism
- Maintain physiological functions
- Stabilize your mind
Food Sources of GABA
We can find GABA in many natural foods. Here are some foods rich in GABA:
- Grains and root vegetables: germinated rice, sprouted brown rice, quinoa, potatoes, pumpkin, radish, sweet potato
- Legumes: corn, barley, brown rice
- Fruits: citrus fruits, lychees, berries, grapes, tomatoes, cantaloupe
- Vegetables: spinach, kale, broccoli, long beans, green beans, yams, green peppers, bean sprouts, eggplant, pea sprouts, probiotics
- Dairy and egg products: eggs, milk
- Others: honey, fermented foods (kimchi, flavor enhancers), tea, dark chocolate, sake, fermented soy sauce, green tea, tempeh, red yeast rice
How to take GABA correctly?
GABA has many benefits, but the amount you can get from natural foods is limited. Therefore, modern people often supplement it through health foods, but the intake of <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a> dosage has become a question for many people.
The European Food Safety Authority (EFSA) stipulates that the GABA content added to relevant products shall not exceed 500 mg. The U.S. Dietary Supplement Label Database (DSLD) recommends that daily intake should be kept between 45-3000 mg; the Canadian Natural and Non-prescription Products Directorate (NNHPD) recommends a daily intake of 50-3000 mg, with no more than 750 mg of GABA at a single time. In Taiwan, the recommended daily intake of GABA is also no more than 500 mg.
How to determine the appropriate intake of GABA?
In fact, the label of each product will clearly indicate the GABA content and the recommended daily intake. It is safest to consume according to product labels; eating more will not be beneficial.
Best time to eat
According to Japanese research, taking GABA on an empty stomach or 30 minutes before a meal is not very effective, but taking GABA immediately before a meal or taking it with liquid food can enhance the effect of GABA. If you want to use GABA to help you fall asleep, it is recommended to take it 1 to 2 hours before going to bed and avoid using blue light electronic products. The combination of these two can help you fall asleep better.
Side Effects of GABA
There are currently no studies demonstrating that GABA causes any side effects. However, it is recommended that people with specific physical conditions, such as those with special diseases or who are pregnant, breastfeeding, taking medication for chronic diseases or have poor liver and kidney function, consult a professional physician or pharmacist before supplementing with GABA.