GABA (gamma-aminobutyric acid) is a naturally occurring neurotransmitter known for its calming effects on the nervous system. In recent years, supplementing with GABA has gained attention as a means to enhance the benefits of physical exercise, particularly among individuals looking to improve sleep quality and emotional well-being. By potentially reducing anxiety and promoting relaxation, GABA supplementation may help support healthier autonomic function and mood regulation, making it an attractive addition to a structured exercise program.
Protocols Studied in Research
GABA Supplementation in Sedentary Overweight Women Undergoing Physical Exercise [1]
- Protocol: In this randomized, double‑blind, placebo‑controlled clinical trial, 30 sedentary women with overweight or obesity were randomly assigned to receive either 200 mg of GABA daily or placebo for 90 days, while participating in a structured physical exercise program. Assessments were conducted at baseline (T0), mid‑trial (T45), and study end (T90) using the Pittsburgh Sleep Quality Index (PSQI) for sleep efficiency, the Depression, Anxiety, and Stress Scale (DASS‑21) for emotional response, and heart rate variability (HRV) measures to evaluate autonomic function.
- Outcome: After 90 days, the GABA supplementation group demonstrated significant improvements in habitual sleep efficiency (indicated by lower PSQI scores), a more positive emotional response with reduced negative affect and lower depression scores, and enhanced HRV reflecting increased parasympathetic activity compared to the placebo group.
Research Interpretation: Summary and Conclusion
In a 90-day randomized, double-blind, placebo-controlled trial, sedentary overweight women who participated in a structured exercise regimen and received 200 mg of GABA daily experienced significant benefits. Compared to the placebo group, these women showed improved habitual sleep efficiency as indicated by lower PSQI scores, a more positive emotional response with reduced negative affect and lower depression scores on the DASS-21, and enhanced heart rate variability reflective of increased parasympathetic activity.
In simple terms, these findings suggest that GABA supplementation can effectively complement physical exercise to boost sleep quality, mood, and autonomic function. As with any supplement, it is advisable for individuals to consult healthcare professionals before starting GABA, ensuring that it fits safely into their overall wellness and exercise plan.
Publications
[1] Guimarães AP, Seidel H, Pires LVM, Trindade CO, Baleeiro RDS, Souza PM, Silva FGDE, Coelho DB, Becker LK, Oliveira EC. GABA Supplementation, Increased Heart-Rate Variability, Emotional Response, Sleep Efficiency and Reduced Depression in Sedentary Overweight Women Undergoing Physical Exercise: Placebo-Controlled, Randomized Clinical Trial. J Diet Suppl. 2024;21(4):512-526. doi: 10.1080/19390211.2024.2308262. Epub 2024 Feb 6. PMID: 38321713.
