GABA

Also known as: gamma-aminobutyric acid, PharmaGABA

Grade B — Moderate Evidenceamino acidsleep

Recommended Dosage

100–300 mg

Evening 30-60 min before bed for sleep. 100mg daytime for stress without sedation.

The main inhibitory neurotransmitter. PharmaGABA form shows RCT evidence for relaxation and sleep. May work via gut-brain axis.

🌙Sleep🧘Stress & Anxiety
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

BenzodiazepinesHigh Risk

Additive GABAergic effects — risk of excessive sedation

Gabapentin/PregabalinModerate

Additive effects on GABA pathways

AlcoholModerate

Additive CNS depression; avoid combination

⚠️ Important Notes

  • Debate on whether oral GABA crosses the blood-brain barrier
  • PharmaGABA (fermented form) is best-studied

Clinical Evidence (2 studies)

GABA supplementation increased alpha waves and reduced stress

Abdou AM et al. (2006) — BioFactors

Increased alpha waves and reduced stress in humans

View on PubMed

PharmaGABA improved sleep onset and quality

Yamatsu A et al. (2015) — Sleep Biol Rhythms

Improved sleep onset latency and quality vs placebo

View on PubMed

Related Supplements

Magnesium Glycinate

Grade A — Strong Evidence

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

L-Theanine

Grade B — Moderate Evidence

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

Apigenin

Grade B — Moderate Evidence

Flavonoid from chamomile. Binds GABA-A receptor for mild sedation and anxiety relief. Also inhibits CD38 (NAD+ preservation).

Valerian Root

Grade B — Moderate Evidence

Traditional sleep herb with moderate RCT support. Comparable to low-dose benzodiazepines. Not acutely sedating — builds over weeks.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.