The secret of GABA: a good helper for sleep, a complete analysis of its efficacy, side effects and natural food sources
The secret of GABA: a good helper for sleep, a complete analysis of its efficacy, side effects and natural food sources
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The secret of GABA: a good helper for sleep, a complete analysis of its efficacy, side effects and natural food sources
#What is GABA?
<a href=https://healthpulse.tw/gaba>GABA</a>GABA, whose full English name is Gamma-Aminobutyric Acid, is called γ-aminobutyric acid in Chinese. It is an amino acid. GABA is synthesized in the body and can be directly absorbed by GABA receptors. Its synthesis pathway is different from that of general proteins. As an important neurotransmitter, GABA is involved in a variety of metabolic activities, which can prevent key cells from being overexcited and help us fall asleep faster.
#GABA vs. Melatonin
Many people discuss GABA together with melatonin. Melatonin is responsible for regulating our biological clock, and although both are substances that occur naturally in the body, they work by different mechanisms. However, both play an important role in regulating sleep.
#What are the effects of GABA?
As an important neurotransmitter, GABA participates in a large number of biochemical reactions to regulate our physical fitness in order to maintain good sleep quality. In addition, GABA has many advantages:
**1. Maintain a stable mood:** Studies have shown that when facing a high-pressure environment, subjects who supplemented with GABA had more stable emotions than those who did not.
**2. Regulate physiological functions:** Clinical <a href=https://healthport.tw/gaba>GABA</a> studies have shown that continuous and stable intake of GABA helps regulate the body's physiological functions.
**3. Helps you fall asleep: <a href=https://healthport.tw/gaba>GABA</a>** Studies have shown that taking an appropriate amount of GABA one hour before bedtime can help improve your sleep speed and sleep quality.
**4. Improve mental state:** Studies have found that adding 25 to 50 mg of GABA to beverages can maintain a high spirit. Among them, <a href=https://healthpulse.tw/gaba>GABA</a>, the effect is more obvious at a dose of 50 mg.
#GABA side effects and contraindications
GABA itself has no obvious toxicity or side effects, but if the frequency or dosage of intake is inappropriate, such as taking too much at a single time, it may still have adverse effects on health. Therefore, health foods should be supplemented in moderation and the recommended amount of <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a> should be taken. Pregnant women, breastfeeding women or those taking medications should consult a professional physician, pharmacist or nutritionist before supplementing.
#Natural foods containing GA<a href=https://healthpulse.tw/gaba>GABA</a>BA
Although GABA can be synthesized in the body, it is consumed quickly, so we can also supplement it through food. Here are some foods rich in GABA:
**Fermented Foods:**
1. **Natto:** A traditional Japanese fermented soybean food, it not only contains a large amount of GABA, but also has the effect of regulating physiological functions.
2. **Kimchi:** Korean kimchi fermented with lactic acid bacteria has significantly increased GABA content, which helps stabilize mood and digestive function.
Whole grains:
1. Brown rice: After being germinated, the GABA content increases significantly.
2. **Barley:** Especially germinated barley, which is rich in GABA, helps stabilize mood.
**Bean foods:**
1. **Edamame:** Rich in plant protein and GABA, it is a healthy snack choice.
2. Black beans: Drinking black bean milk or black bean soup can effectively supplement GABA.
**Tea Type:**
1. **Green tea: *<a href=https://healthport.tw/gaba>GABA</a>* Especially GABA green tea that has undergone special fermentation has a higher GABA content.
**Vegetables:**
1. **Tomato:** Fresh tomatoes or tomato juice are good sources of GABA.
2. **Potatoes:** Especially the subcutaneous part. Keeping the skin when cooking can help to better absorb GABA.
#People who are suitable for GABA supplementation
- Those who are busy at work, often work overtime and are under great pressure
- Those who have difficulty falling asleep or have poor sleep quality
- Students with heavy academic pressure
- Menopausal women or those who have experienced menopausal symptoms
#GA<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a> Time of consumption and recommended dosage
It is recommended to consume GABA within 1-2 hours after dinner and before bedtime. It can effectively regulate mood and help you fall asleep. Supplementing with GABA can also help you stay calm when facing important moments. The general recommended daily intake is 100 to 300 mg. If you need enhanced maintenance, you can increase it to 300 to 500 mg.
Recommended intake by country:
- Taiwan: The upper limit of <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a> is 500 mg/day
- Europe: GABA content in food should not exceed 550 mg
- copyright: The recommended daily intake is 300 mg, avoid taking more than 750 mg at a time
#How to choose GABA health food
1. **Clear content label**: Choose products that clearly state that a single dose does not exceed 750 mg. <a href=https://healthpulse.tw/gaba>GABA</a>
2. **Capsule or powder package dosage form**: Capsule-type products have fewer excipients and are recommended as a priority.
3. **Compound addition**: Compound products made with other health ingredients have the best effect.
4. **Safety Inspection Report**: Choose products with complete third-party inspection reports to ensure safer consumption.
Through the above content, we can gain a deeper understanding of the multiple benefits of GABA and how to obtain GABA from natural foods and health products to achieve the goal of improving health.