GABA ： 入眠困難
B16件の研究（メタアナリシス1件を含む）に基づく。16件中16件の研究で肯定的な効果が示されている。
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B
結論
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)
vs: Placebo
効果: None
None
Animal study
Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …
Dose: None
vs: Placebo
効果: 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
vs: Placebo
効果: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
効果: 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)
vs: Placebo
効果: 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
vs: Placebo
効果: None
None
Key Statistics
16
研究数
--
参加者数
↑
Positive
B
グレード
Referenced Papers
Journal of ethnopharmacology
2026
Psychopharmacology
2025
5 件の引用
Microbiological research
2025
3 件の引用
Molecules (Basel, Switzerland)
2025
2 件の引用
International immunopharmacology
2025
1 件の引用
Pharmaceuticals (Basel, Switzerland)
2024
6 件の引用
Phytomedicine : international …
2023
33 件の引用
Preventive nutrition and …
2022
18 件の引用
Nutrients
2021
85 件の引用
Food & function
2020
42 件の引用
Pharmaceutical biology
2019
134 件の引用
BMC complementary and …
2019
80 件の引用
Frontiers in pharmacology
2019
52 件の引用
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 件の引用
Nutrition research and …
2018
12 件の引用
European journal of …
2014
43 件の引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- sleep:
- 100-300 mg, before bed
上限量： Not established
研究で検討された用量
| 用量 | 期間 | 効果 | N |
|---|---|---|---|
| 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 | -- |
推奨摂取タイミング： 30-60 minutes before bed
Safety & Side Effects
報告されている副作用
- ⚠ Tingling or flushing sensation
- ⚠ Drowsiness
- ⚠ Mild shortness of breath (transient)
- ⚠ GI discomfort
既知の相互作用
- ● Anti-anxiety medications (benzodiazepines) — potential additive sedation
- ● Antihypertensives — GABA may lower blood pressure
- ● Antiepileptic drugs — may alter GABAergic signaling
耐容上限摂取量： Not established
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does GABA help with 入眠困難?
Based on 16 studies with 0 participants, there is moderate evidence from clinical studies that GABA may support 入眠困難 management. Our evidence grade is B (Good Evidence).
How much GABA should I take for 入眠困難?
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 入眠困難?
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
GABA 他の症状・状態について
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