GABA 관련 수면 개시 장애
B16건의 연구(메타분석 1건)에 근거합니다. 16건 중 16건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
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
효과: 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
효과: 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
효과: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
효과: 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
효과: 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
효과: None
None
Key Statistics
16
연구
--
참여자
↑
Positive
B
등급
Referenced Papers
Journal of ethnopharmacology
2026
Psychopharmacology
2025
5 인용
Microbiological research
2025
3 인용
Molecules (Basel, Switzerland)
2025
2 인용
International immunopharmacology
2025
1 인용
Pharmaceuticals (Basel, Switzerland)
2024
6 인용
Phytomedicine : international …
2023
33 인용
Preventive nutrition and …
2022
18 인용
Nutrients
2021
85 인용
Food & function
2020
42 인용
Pharmaceutical biology
2019
134 인용
BMC complementary and …
2019
80 인용
Frontiers in pharmacology
2019
52 인용
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 인용
Nutrition research and …
2018
12 인용
European journal of …
2014
43 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 100-300 mg, before bed
상한량: Not established
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Tingling or flushing sensation
- ⚠ Drowsiness
- ⚠ Mild shortness of breath (transient)
- ⚠ GI discomfort
알려진 상호작용
- ● Anti-anxiety medications (benzodiazepines) — potential additive sedation
- ● Antihypertensives — GABA may lower blood pressure
- ● Antiepileptic drugs — may alter GABAergic signaling
일일 최대 섭취 허용량: Not established
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does GABA help with 수면 개시 장애?
Based on 16 studies with 0 participants, there is moderate evidence from clinical studies that GABA may support 수면 개시 장애 management. Our evidence grade is B (Good Evidence).
How much GABA should I take for 수면 개시 장애?
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 수면 개시 장애?
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 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.