GABA для Проблемы со сном при тревожности
B Доказательства По меньшей мере одно рандомизированное исследование подтверждает это, с в целом согласованными результатами.На основе 7 исследований (2 meta-analyses). 7/7 исследований показывают положительные эффекты.
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B
Итог
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
или: Placebo
Эффект: 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
или: Placebo
Эффект: 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
или: Placebo
Эффект: 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
или: Placebo
Эффект: significant reduction in anxious behavior vs ethanol control
Key Statistics
7
Исследования
--
Участники
↑
Positive
B
Оценка
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 цитирований
Journal of ethnopharmacology
2023
34 цитирований
Phytomedicine : international …
2023
33 цитирований
Nutrients
2021
85 цитирований
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 цитирований
Phytomedicine : international …
2010
148 цитирований
Medical science monitor …
2009
85 цитирований
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Часто используемые дозировки
- sleep:
- 100-300 mg, before bed
Верхний предел: Not established
Дозировки, изученные в исследованиях
| Дозировка | Длительность | Эффект | 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 | -- |
Лучшее время приёма: 30-60 minutes before bed
Safety & Side Effects
Зарегистрированные побочные эффекты
- ⚠ Tingling or flushing sensation
- ⚠ Drowsiness
- ⚠ Mild shortness of breath (transient)
- ⚠ GI discomfort
Известные взаимодействия
- ● Anti-anxiety medications (benzodiazepines) — potential additive sedation
- ● Antihypertensives — GABA may lower blood pressure
- ● Antiepileptic drugs — may alter GABAergic signaling
Допустимый верхний уровень потребления: Not established
Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.
Frequently Asked Questions
Does GABA help with Проблемы со сном при тревожности?
Based on 7 studies with 0 participants, there is moderate evidence from clinical studies that GABA may support Проблемы со сном при тревожности management. Our evidence grade is B (Good Evidence).
How much GABA should I take for Проблемы со сном при тревожности?
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 Проблемы со сном при тревожности?
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
Другие ингредиенты для Проблемы со сном при тревожности
GABA для других состояний
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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