What is GABA? A comprehensive analysis of the effects, side effects and food sources of GABA, which can calm nerves and help you sleep!
What is GABA? A comprehensive analysis of the effects, side effects and food sources of GABA, which can calm nerves and help you sleep!
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What is GABA? A comprehensive analysis of the effects, side effects and food sources of GABA, which can calm nerves and help you sleep!
What is GABA?
GABA is the abbreviation of Gamma-Aminobutyric Acid, and its Chinese name is γ-aminobutyric acid, which is an amino acid. It can be synthesized in the body and directly received by GABA receptors, which is different from the synthesis pathway of general proteins. GABA is a neurotransmitter that participates in metabolic processes, prevents overexcitation of nerve cells, and helps promote sleep.
What is the difference between GABA and melatonin?
At this time, many people may discuss melatonin. Although both melatonin and GABA are substances that occur naturally in the body, they work by different mechanisms. Melatonin regulates GABA, which controls the biological clock, and GABA is also important in regulating sleep quality.
What are the benefits of GABA?
As a conducting substance, GABA participates in a variety of biochemical reactions, regulating body conditions and thus maintaining good sleep quality. In addition to helping you sleep, GABA also has the following significant effects:
GABA Effect 1: Stabilize Mood
The study found that subjects who took GABA were better able to maintain emotional stability under high-pressure environments.
GABA Effect 2: Regulating Physiological Functions
Clinical studies have shown that a steady intake of GABA can help regulate body functions.
GABA Effect 3: Promotes sleep
Studies have shown that supplementing GABA one hour before bedtime can effectively improve sleep problems. After four weeks of continuous supplementation, the subjects' sleep quality was significantly improved.
GABA Effect 4: Improve mental state
25 mg and 50 mg of GABA were added to the drink, and the study found that the 50 mg group had a more significant improvement in mental state. In addition, supplementing GABA can also improve work efficiency.
Does GABA have any side effects or contraindications?
GABA has no obvious toxicity or side effects, but excessive intake may affect health. Therefore, health supplements should be supplemented in appropriate amounts according to the label. Pregnant women, breastfeeding women or those taking medications should consult a doctor or nutritionist first.
What Foods Contain GABA?
Although our bodies can synthesize GABA, the amount is limited and easily consumed. At this time, it can be supplemented through food. The following are food sources rich in GA<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>BA.
Fermented foods:
1. Natto: A traditional Japanese fermented soybean food, it contains high levels of GABA<a href=https://healthport.tw/gaba>GABA</a>, which helps to relax the body and mind.
2. Kimchi: Korean kimchi is rich in GABA and is fermented by lactic acid bacteria, which helps stabilize mood and digestive function.
Whole grains:
1. Brown rice: The GABA content of germinated brown rice is significantly increased. <a href=https://healthport.tw/gaba>GABA</a>
2. Barley: Especially germinated barley, which has a higher GABA content. Eating it in moderation can stabilize your mood.
Bean foods:
1. Edamame: Unripe soybeans are a good source of GABA and rich in plant protein. <a href=https://healthpulse.tw/gaba>GABA</a>
2. Black beans: Black beans are also rich in GABA. Black bean milk and black bean soup are good ways to supplement GABA.
Tea:
1. Green tea: Naturally contains GABA, especially specially fermented GABA green tea, which helps with mental concentration and relaxation.
Vegetables:
1. Tomato: A nutrient-rich vegetable that contains GABA. You can supplement it by eating fresh tomatoes or tomato juice.
2. Potatoes: Especially the subcutaneous part contains GABAA. It is better to keep the potato skin when cooking.
Appropriate intake of these foods through daily diet can not only meet the demand for GABA, but also help sleep and physiological regulation.
GABA supplementation is recommended for these groups
GABA is known for its sleep-inducing and mood-stabilizing properties. The following groups are suitable for supplementation:
* Office workers with high work pressure and frequent overtime work
* People with poor sleep quality
<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>* Students with heavy academic pressure
* Women in menopause or with menopausal symptoms
When should I take GABA?
GABA is recommended to be supplemented after dinner and one to two hours before bedtime to help keep your mood stable and thus help you fall asleep. In addition, <a href=https://healthport.tw/gaba>GABA</a>, when facing important occasions, you can also supplement GABA to maintain your mood.
Recommended daily intake
The recommended daily intake of G<a href=https://healthpulse.tw/gaba>GABA</a>ABA may vary by region. It is usually recommended to take 100-300 mg per day, and if you need more maintenance, you can increase it to 300-500 mg.
Recommended intake by country:
* Ministry of Health and Welfare of Taiwan: The upper limit is 500<a href=https://healthport.tw/gaba>GABA</a> mg/day.
* European Food Safety Authority (EFSA): GABA content in food must not exceed 550 mg.
* Health copyright: The recommended daily amount is 300 mg, and a single supplement should not exceed 750 mg.
How to choose GABA supplements?
1. Clear content labeling
Choose products that clearly indicate the GABA content, and a single dose should not exceed 7<a href=https://healthpulse.tw/gaba>GABA</a>50 mg.
2. Capsule or powder form
Commercially available products include capsules, powder packets and other dosage forms. Capsules have fewer excipients, so GABA is recommended as a priority.
3. Compound addition
Containing other health ingredients that help regulate physiological functions <a href=https://healthpulse.tw/gaba>GABA</a>, such as tryptophan, oryzanol, etc., the effect is better.
4. Complete and safe inspection report
Choose products with complete third-party inspection reports <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a> to increase consumer confidence.