GABA के लिए चिंता-संबंधी नींद की समस्याएं
B संबंधित साक्ष्य कम से कम एक यादृच्छिक परीक्षण इसका समर्थन करता है, जिसके परिणाम अधिकतर सुसंगत हैं।7 अध्ययनों (2 meta-analyses) पर आधारित। 7/7 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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B
निष्कर्ष
GABA supplementation may support better sleep in people with anxiety-related sleep problems, with consistently positive findings from reviews and meta-analyses.
- All 7 studies show positive effects, including 2 meta-analyses
- GABA is the brain's main calming neurotransmitter, essential for relaxation and sleep
- Multiple GABA-modulating herbs (valerian, lavender) have been studied for anxiety and sleep
- Questions remain about how effectively oral GABA supplements reach the brain
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
बनाम: Placebo
प्रभाव: None
None
In Vitro
Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine …
Dose: Lavender essential oil fractions 3% (v/v) via inhalation
बनाम: Placebo
प्रभाव: Lavender essential oil and fractions ameliorated sleep disturbances induced by anxiety and caffeine;
None
In Vitro
Screening the effective components of Suanzaoren decoction on the treatment of chronic restraint stress induced …
Dose: Suanzaoren decoction (SZRD) orally administered; dose not specified
बनाम: Placebo
प्रभाव: SZRD increased open arm entries and time; improved 5-HT, GABA, NE levels; affected CORT and CRH; 11
None
In Vitro
Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats.
Dose: valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg
बनाम: Placebo
प्रभाव: significant reduction in anxious behavior vs ethanol control
Key Statistics
7
अध्ययन
--
प्रतिभागी
↑
Positive
B
ग्रेड
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 उद्धरण
Journal of ethnopharmacology
2023
34 उद्धरण
Phytomedicine : international …
2023
33 उद्धरण
Nutrients
2021
85 उद्धरण
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 उद्धरण
Phytomedicine : international …
2010
148 उद्धरण
Medical science monitor …
2009
85 उद्धरण
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- sleep:
- 100-300 mg, before bed
अधिकतम सीमा: Not established
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | N |
|---|---|---|---|
| None | -- | Positive | -- |
| Lavender essential oil fractions 3% (v/v) via inhalation | -- | Positive | -- |
| Suanzaoren decoction (SZRD) orally administered; dose not specified | -- | Positive | -- |
| valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg | -- | Positive | -- |
सेवन का सर्वोत्तम समय: 30-60 minutes before bed
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Tingling or flushing sensation
- ⚠ Drowsiness
- ⚠ Mild shortness of breath (transient)
- ⚠ GI discomfort
ज्ञात अंतःक्रियाएँ
- ● Anti-anxiety medications (benzodiazepines) — potential additive sedation
- ● Antihypertensives — GABA may lower blood pressure
- ● Antiepileptic drugs — may alter GABAergic signaling
सहनीय अधिकतम सेवन: Not established
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does GABA help with चिंता-संबंधी नींद की समस्याएं?
Based on 7 studies with 0 participants, there is moderate evidence from clinical studies that GABA may support चिंता-संबंधी नींद की समस्याएं management. Our evidence grade is B (Good Evidence).
How much GABA should I take for चिंता-संबंधी नींद की समस्याएं?
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 चिंता-संबंधी नींद की समस्याएं?
We rate the evidence as Grade B (Good Evidence). This rating is based on 7 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
Related Evidence
इसके लिए अन्य सामग्री चिंता-संबंधी नींद की समस्याएं
GABA अन्य स्वास्थ्य स्थितियों के लिए
References
- [1] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [2] Yue Xu et al.. J Ethnopharmacol. 2023. Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. doi:10.1016/j.jep.2022.115868 PubMed
- [3] Yan Yan et al.. Phytomedicine. 2023. Screening the effective components of Suanzaoren decoction on the treatment of chronic restraint stress induced anxiety-like mice by integrated chinmedomics … doi:10.1016/j.phymed.2023.154853 PubMed
- [4] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [5] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [6] K Murphy et al.. Phytomedicine. 2010. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. doi:10.1016/j.phymed.2009.10.020 PubMed
- [7] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
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