GABA لـ صعوبة بدء النوم
Bبناءً على 16 دراسة (1 meta-analysis). 16/16 دراسة تُظهر تأثيرات إيجابية.
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B
الخلاصة
Research consistently suggests that GABA-related supplements may help you fall asleep faster, though most evidence comes from animal studies rather than human trials.
- All 16 studies show positive effects on sleep onset
- A GABA and L-theanine combination was shown to decrease sleep latency in one study
- GABAergic pathways are central to the brain's natural sleep-initiation process
- Most studies are preclinical — more human trials are needed to confirm benefits
Key Study Findings
animal study / preclinical
Guhan Yangsheng Jing alleviates sleep deprivation-induced neuronal injury via neurotransmitter rebalancing, mitochondrial protection, and inhibition …
Dose: Guhan Yangsheng Jing (GHYSJ) multi-herbal decoction (dose not specified in abstract)
مقابل: Placebo
التأثير: None
None
Animal study
Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …
Dose: None
مقابل: Placebo
التأثير: None
None
Animal study
Lactobacillales derived from traditional Xizang dairy products improve insomnia and restore neurotransmitter-metabolic profiles via gut …
Dose: Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th
مقابل: Placebo
التأثير: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
مقابل: Placebo
التأثير: None
None
Animal Study
Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats.
Dose: Cinnamic acid (CA) administered to rats (dose not specified)
مقابل: Placebo
التأثير: None
None
animal experimental
1 weeks
Beta-Myrcene as a Sedative-Hypnotic Component from Lavender Essential Oil in DL-4-Chlorophenylalanine-Induced-Insomnia Mice.
Dose: None
مقابل: Placebo
التأثير: None
None
Key Statistics
16
الدراسات
--
المشاركون
↑
Positive
B
التقييم
Referenced Papers
Journal of ethnopharmacology
2026
Psychopharmacology
2025
5 اقتباسات
Microbiological research
2025
3 اقتباسات
Molecules (Basel, Switzerland)
2025
2 اقتباسات
International immunopharmacology
2025
1 اقتباسات
Pharmaceuticals (Basel, Switzerland)
2024
6 اقتباسات
Phytomedicine : international …
2023
33 اقتباسات
Preventive nutrition and …
2022
18 اقتباسات
Nutrients
2021
85 اقتباسات
Food & function
2020
42 اقتباسات
Pharmaceutical biology
2019
134 اقتباسات
BMC complementary and …
2019
80 اقتباسات
Frontiers in pharmacology
2019
52 اقتباسات
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 اقتباسات
Nutrition research and …
2018
12 اقتباسات
European journal of …
2014
43 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 100-300 mg, before bed
الحد الأعلى: Not established
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| Guhan Yangsheng Jing (GHYSJ) multi-herbal decoction (dose not specified in abstract) | -- | Positive | -- |
| None | -- | Positive | -- |
| Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th | -- | Positive | -- |
| None | -- | Positive | -- |
| Cinnamic acid (CA) administered to rats (dose not specified) | -- | Positive | -- |
| None | 1 weeks | Positive | -- |
| Suanzaoren decoction (SZRD) orally administered; dose not specified | -- | Positive | -- |
| 10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden) | -- | Positive | -- |
أفضل وقت للتناول: 30-60 minutes before bed
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Tingling or flushing sensation
- ⚠ Drowsiness
- ⚠ Mild shortness of breath (transient)
- ⚠ GI discomfort
التفاعلات المعروفة
- ● Anti-anxiety medications (benzodiazepines) — potential additive sedation
- ● Antihypertensives — GABA may lower blood pressure
- ● Antiepileptic drugs — may alter GABAergic signaling
الحد الأقصى المسموح به: Not established
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does GABA help with صعوبة بدء النوم?
Based on 16 studies with 0 participants, there is moderate evidence from clinical studies that GABA may support صعوبة بدء النوم management. Our evidence grade is B (Good Evidence).
How much GABA should I take for صعوبة بدء النوم?
Studies have used various dosages. A commonly studied range is 100-300 mg, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of GABA?
Reported side effects may include Tingling or flushing sensation, Drowsiness, Mild shortness of breath (transient), GI discomfort. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for GABA and صعوبة بدء النوم?
We rate the evidence as Grade B (Good Evidence). This rating is based on 16 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ صعوبة بدء النوم
GABA لحالات أخرى
إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.