what is GABA ? how GABA improve our sleeping quality ?
what is GABA ? how GABA improve our sleeping quality ?
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What is GABA? Applicable objects, taboos and eating methods, all analyzed at once
What is GABA? Applicable objects, taboos and eating methods, all analyzed at once
A comprehensive analysis of GABA (gamma-aminobutyric acid), a vital neurotransmitter. Through this article, you can gain in-depth insights into its benefits for mood and sleep, as well as learn who is suitable for taking GABA and who should avoid it, and explore ways to supplement GABA through food and supplements.
What is GABA?
The word GABA has become a household name as health awareness increases. GABA is a natural amino acid. Its full name is Gamma-aminobutyric acid. It plays an important role in the body and is especially favored by people who are prone to feeling tense.
In recent years, clinical studies have confirmed that GABA helps improve sleep and suggest that it may have more benefits for the elderly. GABA is widely present in plants, animals and microorganisms. It is an indispensable functional substance for the human body. The human body can produce and metabolize it by itself, and it can be obtained from daily diet and health foods.
Who needs to take GABA? Who should avoid?
Current academic data does not indicate that any specific group of people should not consume GABAA. However, most clinical studies have shown that GABA has significant effects in assisting sleep, reducing stress and regulating emotions. Therefore, the following groups are particularly suitable:
- People who have trouble sleeping
- Workers who are easily nervous or stressed
- People who often have trouble concentrating
- Menopausal or middle-aged women
On the other hand, people with special diseases, pregnant women, breastfeeding women, and those who are taking sleeping pills, hypertension drugs, and chronic disease drugs <a href=https://healthpulse.tw/gaba>GABA</a> should consult a professional physician or pharmacist before taking GABA or related health foods to confirm whether it is appropriate and the dosage.
GA<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>BA is suitable for
What are the benefits of taking GABA?
As early as 1950, research discovered that GABA has the function of transmitting information, and subsequent studies have confirmed that GABA has multiple physiological activities. In recent years, numerous international studies have further confirmed the regulatory effects of GABA on physiological functions, including:
- Helps you fall asleep
- Regulate emotions
- Promote metabolism
-<a href=https://healthport.tw/gaba>GABA</a> Maintains physiological balance
- Stabilize your thoughts
How to supplement GABA through food?
GABA is found naturally in foods. Here are some foods that contain 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 eggs: eggs, milk
- Others: honey, fermented foods (kimchi, miso), tea, dark chocolate, sake, fermented soybeans, green tea, tempeh, red yeast rice
How should GABA be taken? How much should I supplement per day?
GABA has many benefits, but its content in natural foods is limited, so modern people tend to get it from health foods. However, the proper dosage becomes a question that confuses many people.
In fact, in Europe, the European Food Safety Authority (EFSA) stipulates that the amount of GABA added to relevant products cannot exceed 500 mg.
In the United States, according to the recommendations of the U.S. Dietary Supplement Label Database (DSLD), the daily intake of GABA should be between 45-3000 mg, while the Canadian Natural and Non-prescription Products Directorate (NNHPD) recommends a daily intake of 50-3000 mg, with no more than 750 mg at a single time.
In Asia, Taiwan's daily GABA intake recommendation is not to exceed 500 mg from raw materials.
<a href=https://healthport.tw/gaba>GABA</a>GABA dosage
How to determine the daily intake?
The label of each health product usually indicates the GABA content and recommended daily intake. It is recommended to take it according to the product label. Excessive intake is not beneficial.
The best time to consume GABA
Japanese research shows that taking GABA on an empty stomach or 30 minutes before a meal is not effective, but if taken immediately before a meal or with liquid food, it can enhance the effect of GABA. If you want GABA to help you sleep, it is recommended to take it 1 to 2 hours before bedtime and avoid using blue light products. This two-pronged approach will help you fall asleep.
Does GABA have any side effects?
Currently, no studies have confirmed that GABA will cause any side effects. However, people with special physical conditions or diseases, or pregnant women, breastfeeding women, those taking chronic disease medications, or those with poor liver and kidney function, should consult a professional physician or pharmacist before supplementing GABA on their own to ensure the safety of GABA.