Key Points
- GABA increased total time asleep
- Participants fell asleep faster
- Insomnia symptoms improved
- May support mood stability
Methods
Forty adults with poor sleep quality and clinical insomnia were randomized 3:1 into two groups to receive either rice fermented extract GABA (RFE-GABA) or placebo.
- GABA Group: 30 individuals received 300 mg of GABA 1 hour before bed
- Placebo Group: 10 individuals received a placebo 1 hour before bed
"Previously we found that high-dose GABA (300 mg daily) improved subjective insomnia symptoms better than lower-dose GABA (150 mg daily)."
Polysomnography (PSG) measured sleep cycles and recorded sleep latency. Sleep questionnaires were performed at baseline and after 4 weeks.
GABA Increased Sleep Efficiency & Reduced Insomnia
Individuals who received GABA saw decreased sleep latency or the time needed to fall asleep.
- Before GABA: participants took an average of 13.4 minutes to fall asleep
- After GABA: the average time to fall asleep was reduced to 5.7 minutes
Participants reported improved quality of sleep and severity of insomnia symptoms.
"RFE-GABA intake also improved subjective sleep quality and reduced the symptom severity in subjects with insomnia."
Sleep latency and sleep efficiency are widely used clinical endpoints in insomnia research and are closely linked to central nervous system inhibitory signaling.
The researchers highlighted that certain psychological disorders cause reduced GABA levels and hyperactivity in the brain. Increasing GABA may alleviate these symptoms inducing a more relaxed state.
"Oral GABA supplements decreased beta waves, which indicates relaxation."
Naturally Extracted GABA Has a Favorable Safety Profile
The natural effects of GABA promote relaxation without causing serious side effects associated with other sleep aids such as daytime sedation, muscle control, and memory.
"RFE-GABA tablets containing 300 mg of GABA were safe and caused only minor adverse events, which included mild gastrointestinal discomfort and headache."
GABA exists at high levels in certain foods, like fermented rice, and can be extracted (RFE-GABA) naturally.
Conclusion
Daily GABA supplementation significantly reduced the time it took to fall asleep and improved overall sleep efficiency, while maintaining normal sleep architecture and demonstrating a favorable safety profile.
"Sleep latency was significantly reduced… intake also improved subjective sleep quality and reduced the symptom severity in subjects with insomnia"
GABA presents naturally derived potential for improving sleep health.
"This study suggests that patients who suffer from insomnia can benefit from RFE-GABA intake without suffering severe adverse events."
