GABA Supplements: How to Choose and Take Them

“What is GABA, and which one should I take?” The question comes up often at the counter. On paper, GABA is a simple product, but the jars found on the shelf don’t all look alike: GABA alone, GABA paired with a vitamin, GABA blended with plants. At Herba Barona, in Paris, we have several side by side. They’re all gathered on our GABA in Paris page.

GABA, an amino acid apart

GABA stands for gamma-aminobutyric acid. It’s an amino acid the body produces on its own, from glutamate. Unlike leucine or lysine, it doesn’t go into building proteins: it’s described as “non-proteinogenic”. Physiology textbooks describe it as one of the chemical messengers of the central nervous system.

Small amounts are also found in certain fermented foods, such as kimchi or tempeh. As a supplement, it almost always comes in capsule form. One point worth knowing before buying: in Europe, GABA taken as a food supplement has no authorised nutrition or function claim. So be wary of packaging that promises a lot. In the shop, we’d rather talk to you about dose, form and how to take it.

GABA alone or combined formula: three families

On the shelf, GABA products fall into three families. The choice mainly depends on what you’re already taking.

GABA alone. A single active ingredient, a clear dose. Nutripure GABA provides 750 mg of gamma-aminobutyric acid per 2 vegetable capsules, with no other active ingredient. It’s only available in the shop, with no delivery. This is the easiest formula to slot into a routine that already includes magnesium or herbs: you won’t accidentally double anything up.

GABA paired with a vitamin. NOW Foods GABA 500 mg + vitamin B6 contains 500 mg of GABA and 2 mg of vitamin B6 per vegetable capsule. Vitamin B6 contributes to the normal function of the nervous system. Naturamedicatrix LF-GABA pairs 300 mg of GABA for 2 capsules with 50 µg of biotin. Biotin contributes to the normal function of the nervous system.

GABA in an evening complex. Some formulas blend it with plants. Distriform’ Form’a Sommeil brings together, per capsule, 150 mg of GABA, 150 mg of California poppy, 150 mg of valerian and 150 mg of passionflower. Nutripure’s Pure Zen, also only available in the shop, combines GABA, valerian extract and L-tryptophan. These complexes suit those who’d rather have one bottle than three.

Reading the label: three markers

• The amount per daily dose, not per capsule. A jar may show 150 mg per capsule and recommend two or three capsules: always compare the daily dose.
• The origin of the GABA. Naturamedicatrix’s is obtained through lacto-fermentation, a biological process. Other labels don’t specify: ask us.
• The other ingredients. A vitamin, plants, or nothing else: this is what really sets apart two products with the same name.

Also look at the shell: the products on our shelf come in vegetable capsules, which suits people who avoid gelatine.

How and when to take GABA

Most manufacturers point to the end of the day, but not all of them. Nutripure recommends 2 capsules a day with a glass of water, preferably in the evening, in one or two doses, the last one half an hour before bed, over a 3-month course. Naturamedicatrix states 1 to 2 capsules in the evening, about 30 minutes before bed, with a large glass of water. For Form’a Sommeil, the brand recommends 2 to 3 capsules with the evening meal, over a 3 to 4 week course, which can be repeated after a week off. NOW Foods, on the other hand, recommends 2 capsules a day between meals, with a large glass of water.

Our advice at the counter stays the same: follow the dose and timing stated on your label, without exceeding them, and keep the same time of day from one day to the next so you don’t forget.

Precautions to know

Nutripure reserves its GABA for adults, Distriform’ advises against its formula for under-12s, and all our data sheets advise against it for pregnant or breastfeeding women without medical advice. Nutripure notes that rare skin tingling or a slight increase in breathing rate may briefly occur in sensitive people. For its herbal formula, Distriform’ asks that it not be combined with sleeping pills or anti-anxiety medication without medical advice. If you’re on ongoing treatment, talk to your doctor or pharmacist before starting.

GABA, magnesium, melatonin: don’t mix everything up

We’re often asked whether GABA should be taken “with” something else. These are products of a different nature: magnesium is a mineral, melatonin a molecule with its own authorised claim, GABA an amino acid. To compare forms of magnesium, read our guide which magnesium to choose; complexes that combine GABA and plants are kept on our sleep shelf. Before stacking several products, bring us what you’re already taking: we’ll check together that no ingredient appears twice.

Frequently asked questions

Is GABA taken in the morning?

It depends on the product. Nutripure, Naturamedicatrix and Distriform’ state the evening, NOW Foods a dose between meals, with no set time. Go by the label on your jar.

Can the capsules be opened?

The data sheets don’t provide for this. The simplest approach remains to swallow the whole capsule with a glass of water, as directed by the manufacturer.

Is GABA suitable for vegetarians?

The products we offer come in vegetable capsules. Nutripure GABA is labelled vegan, gluten-free and lactose-free.

How long does a jar last?

It all depends on the daily dose. Nutripure states 90 days for its jar of 180 capsules at 2 capsules a day. For the others, divide the number of capsules by the recommended dose.

Torn between GABA alone and a full formula? Come and talk to us at 10 rue Théophile Roussel, in the 12th arrondissement: we’ll read the labels together before you choose.