GABA (standalone supplement)
What it is
Standard GABA supplements probably do not cross the blood-brain barrier in meaningful amounts, which limits plausible central effects. Small RCTs (e.g. Abdou 2006) report modest increases in relaxation and alpha-wave activity, but later systematic reviews (Boonstra 2015) conclude human evidence is preliminary and inconsistent. The fermentation-derived PharmaGABA form has slightly more data than synthetic GABA. Generally safe, but overall evidence is weak.
Dose
100–750 mg/day; PharmaGABA form may have better CNS effects
Time of day & tips
Take in the evening or before bed for relaxation. Can be taken with or without food. Do not combine with alcohol or sedative medications — may increase sedative effects.
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