GABA (Gamma-Aminobuttersäure): Die Bedeutung dieses wichtigen Neurotransmitters wurde erst in den letzten Jahren erkannt, doch es wird vermutet, dass er eine wichtige Rolle bei einer…
GABA (gamma-aminobutyric acid): The importance of this important neurotransmitter has only been recognized in recent years, but it is thought to play an important role in a variety of health conditions, including ADHD, insomnia, depression, anxiety, inflammation and premenstrual syndrome.
GABA is an endogenous neurotransmitter that has an inhibitory effect on the nervous system. This means that it acts as a kind of brake in the brain and reduces excessive arousal.
While many know that GABA is associated with sleep and relaxation, there are good reasons to believe that GABA can also make an important contribution in the areas of work, learning and mental resilience. Here are the most important aspects:
Positive effects of GABA for work & learning
- Stress reduction and calmer concentration
When you are under stress – e.g. before deadlines, presentations or during difficult phases – neuronal activity increases and inner restlessness often increases. GABA counteracts this by dampening this agitation. This enables more focused work because there are fewer distractions caused by worries, spiraling thoughts or nervousness. - Improved sleep facilitates learning & memory
Good sleep is a basic prerequisite for learning to work: Consolidation of knowledge, processing of impressions and regeneration take place primarily at night. As GABA helps us to fall asleep and have a continuous, restful sleep (or acts as a natural sleep aid), it can indirectly have great potential for better cognitive performance. - Reducing anxiety and nervousness in learning and work situations
Exams, new projects, difficult conversations – all of these can trigger anxiety. Studies suggest that supplements with GABA help to reduce the subjective feeling of anxiety and calm physiological reactions (e.g. heart rate, stress waves in the brain). This allows you to think more clearly and perform better in stressful moments. - Promoting mental regeneration
When the brain works long hours, especially if the tasks are complex or emotionally stressful, it needs breaks and regeneration phases. GABA supports the establishment of such rest phases both during the day (e.g. short relaxation phases) and at night, which in turn can prevent burnout or mental fatigue.
How GABA can strengthen resilience
Resilience means the ability to deal with stress, setbacks and burdens – not without stress, but in such a way that it does not permanently affect you.
- More stable emotional mood
GABA helps to regulate excessive arousal. People with low GABA activity often show symptoms such as anxiety, depressive moods and concentration problems. A sufficiently high GABA level can therefore help to reduce emotional fluctuations and make it easier to cope with stress. - Better physical recovery
Stress not only affects the mind, but also the body – heart, muscle tension, immune system. GABA can help to reduce heart rate and blood pressure, reduce muscle tension and thus reduce the overall physiological burden of stress. This allows you to regenerate better between phases of high stress. - Protection against chronic stress
Chronic stress without sufficient recovery periods often alters brain functions, impairs learning and memory, and can damage mental and physical health in the long term. Studies have shown that GABA has the effect of dampening the stress response – so if you find ways to support your GABA activity, you build up a kind of buffer against stress.
How GABA can strengthen resilience
So that the picture is not distorted, here is also what is still uncertain or problematic:
- It is not fully understood how well exogenously supplied GABA (i.e. through supplements) crosses the blood-brain barrier. There are doubts as to whether and how much of it actually works in the brain.
- Some of the studies are small, with different dosages and methods, which means that some results are preliminary.
- Side effects are possible, e.g. tiredness, digestive problems, fatigue. Caution with high doses or in combination with medication!
Practical tips for use
If you are considering using GABA specifically to support work, learning and resilience, these steps could help:
- Start with low doses and observe – e.g. initially under 100 mg, depending on the source.
Sleep Doctor - Don’t rely solely on supplements – lifestyle factors are also crucial: sleep hygiene, regular exercise, stress management, regular breaks, etc.
- Check combinations: some studies suggest that GABA together with other substances (e.g. 5-HTP) has a stronger effect on sleep quality and stress reduction.
Sleep Doctor - Consult a doctor, especially if you have health problems, are taking medication or have a chronic illness.
GABA clearly has the potential to make working and learning more efficient and enjoyable, as well as strengthening resilience to stress. Especially through:
- better relaxation
- better sleep
- Reduced anxiety and stress reactions
although not all research questions have yet been conclusively answered.
Interesting studies on the topic
Anna Leonte, Lorenza S. Colzato, Laura Steenbergen, Bernhard Hommel, Elkan G. Akyürek,
Supplementation of gamma-aminobutyric acid (GABA) affects temporal, but not spatial visual attention, Brain and Cognition, Volume 120, 2018, Pages 8-16,
ISSN 0278-2626, https://doi.org/10.1016/j.bandc.2017.11.004.
https://www.sciencedirect.com/science/article/pii/S0278262617302476
Tınok AA, Karabay A, Jong J, Balta G, Akyürek EG. Effects of gamma-aminobutyric acid on working memory and attention: A randomized, double-blinded, placebo-controlled, crossover trial. J Psychopharmacol. 2023 Jun;37(6):554-565. doi: 10.1177/02698811231161579. Epub 2023 Mar 29. PMID: 36988214; PMCID: PMC10291391.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10291391/
JeYoung Jung, Steve Williams, Matthew A Lambon Ralph (2025) The role of GABA in semantic memory and its neuroplasticity eLife 12:RP91771
https://doi.org/10.7554/eLife.91771.4
Britton, M.K., Jensen, G., Edden, R.A. et al. “Surviving and Thriving”: evidence for cortical GABA stabilization in cognitively-intact oldest-old adults. Transl Psychiatry 15, 79 (2025).
https://doi.org/10.1038/s41398-025-03302-w
