Gamma-aminobutyric acid (GABA) is a neurotransmitter in your brain responsible for helping you feel relaxed. GABA supplements are touted as having many health benefits, but research is mixed.
Before you spend money on supplements that may not be effective, you may want to start with GABA foods. Many common foods are considered high in GABA.
GABA and Your Brain
GABA is an inhibitory neurotransmitter, which means it helps calm things down or stop movement. GABA helps you relax, balances your mood, and puts you to sleep. GABA is also the neurotransmitter in your brain responsible for alleviating painful sensations.
By inhibiting neuron activity, GABA is thought by some people to relieve anxiety, improve sleep, fight stress, and manage mood disorders such as depression.
Do GABA Foods Work?
But while people may share positive anecdotal experiences, it’s also important to remember that researchers aren't sure if GABA taken by mouth is able to cross the blood brain barrier (BBB), according to a study.
Researchers have found limited evidence to support the supposed benefits on things like sleep and stress when it comes to oral GABA consumption. They also say that more studies are needed before inferences can be made about how well it works for these purposes.
The GABA Foods
While the jury is still out about whether you can benefit from GABA supplements, adding more GABA foods to your diet may be just as beneficial. Many of the GABA foods are also rich in other health-promoting nutrients, including fiber, vitamins, minerals, and antioxidants. They also appear on many superfood lists.
According to a study, foods that feature GABA include:
- Beans (including adzuki and soy)
- Chestnuts
- Cruciferous veggies (broccoli, kale, cauliflower, etc.)
- Peas
- Grains (barley, buckwheat, oats, rice, wheat, etc.)
- Potatoes and sweet potatoes
- Shiitake mushrooms
- Soy beans
- Spinach
- St John’s wort
- White tea
- Tomato
- Wild celery
How to Add GABA Foods or Supplements to Your Diet
Supplements may seem harmless. But according to the U.S. Food and Drug Administration (FDA), it’s still important to be aware of the risks, because supplement makers don’t have to prove the safety of their products before they hit the shelves.
If you’re searching for GABA foods or supplements as a natural treatment for your anxiety, fatigue, or depression, talk with your doctor before making any adjustments to your daily regimen.
