GABA for losing weight & building muscle mass!

GABA help us lose body weight, burn fat tissue, reduce appetite, and build muscle mass! So, high GABA levels can lead to a leaner body!

What’s GABA?

GABA (Gamma aminobutyric acid) is a chemical which the human body can synthesize naturally. Also, we can get it from food or supplements.

GABA is mainly known as a powerful neurotransmitter which helps people fight anxiety, stress, insomnia, and even headaches.

GABA helps you lose body weight

GABA has countless health benefits. For instance, GABA can help us lose body weight and gain muscle mass!

GABA promotes weight loss, as it increases Human Growth Hormone levels

First, GABA helps overweight people lose body weight, as it naturally increases the levels of Human Growth Hormone, and it controls its secretion.[1,2]

The Human Growth Hormone plays a key role in weight loss. But, obese or overweight people can’t synthesize Human Growth Hormone as effectively.[3] Therefore, they should get high doses of GABA daily, in order, to naturally boost its synthesis!

Furthermore, Human Growth Hormone may improve body composition and lipid metabolism. Also, it may reduce the risk of cardiovascular diseases and increase bone mineral density![4]

GABA promotes fat loss

Furthermore, high levels of Human Growth Hormone have been linked to a reduction of fat mass, and especially to a reduction of the dangerous for our health, abdominal fat mass![4]

Hence, obese or overweight people should eat lots of foods high in GABA, in order, to naturally increase their Growth Hormone levels.

GABA helps us lose weight, as it helps us sleeps better at night

Moreover, GABA has powerful stress-reducing effects, improving night sleep quality. Low levels of GABA in the body may lead to low sleep quality, or other sleep disturbances, such as insomnia.[5]

According to a 2015 study, people with poor sleep improved their sleep with only a daily dose of GABA of 100 mg from supplements. GABA helped people fall asleep quicker, and increased non-rapid eye movement (REM) sleep time.[6]

According to many studies, people with poor sleep are more likely to be overweight. Actually, night-sleep quality and quantity can help you lose more body weight. Especially, when following a low-calorie diet for weight loss.[7,8]

GABA may reduce appetite

Furthermore, GABA can help us lose weight as it regulates appetite. Elevated brain GABA suppresses the need for calorie-dense food intake, making diet easy.[9,10]

We lose weight when we consume fewer calories than those we burn. Avoiding calorie-dense foods while preferring low-calorie, high-volume, nutrient-dense foods, is the best way to lose weight and be healthy.

GABA increases insulin sensitivity

Additionally, GABA protects from insulin resistance, increases insulin sensitivity, and stimulates insulin secretion.[11,12,13]

People with insulin resistance can’t lower blood glucose levels after a high-carb meal as effectively. Cells don’t respond to insulin as supposed to. This is a dangerous situation which may cause obesity, prevent weight loss, and even lead to type 2 diabetes!

GABA builds muscle mass

Actually, GABA can help us have a leaner body! First, GABA promotes fat loss. Secondly, GABA plays a key role in the synthesis of Human Growth Hormone, which is crucial for building muscle mass!

Human Growth Hormone is vital for protein synthesis, increased muscle mass, preserving lean body mass while dieting, and strong bones, as it retains calcium. Therefore, it’s necessary for a lean, athletic body.

In fact, GABA supplement can significantly increase Human Growth Hormone levels after resistance exercise, leading to muscle hypertrophy.[1]

According to another study, athletes who performed resistance exercise for building muscle mass, increased their whole body fat-free mass, when took a daily dose of GABA of 100 mg for 3 months, as compared with taking only protein. So, GABA supplementation significantly enhances exercise-induced muscle hypertrophy![14]

Keep in mind that increased muscle mass leads to a better metabolism, as it requires high amounts of energy for its proper function, and also increases insulin sensitivity. Its main source of energy is glucose.[15]

What dose of GABA do you need a day?

There isn’t a recommended daily dosage for GABA, but, in many studies, daily doses of 100-300 mg of GABA are used.

Certainly, there are studies which use GABA dosages up to 3,000 mg a day. You better avoid taking such extreme doses, though. Long-term use may have adverse effects.

In most cases, daily doses up to 800 mg are considered pretty safe for healthy people. For better absorption, divide your daily GABA dosage into 3-4 equal portions throughout the day.

Above all, you should consult your health care provider before taking GABA supplements.

Should you get GABA supplements to burn more fat?

If you want to lose fat, while preserving lean body mass, you’ll probably benefit from taking GABA supplements. They’re pretty cheap on Amazon. Compare prices here.

You better start taking a small daily dose, up to 300 mg. You can gradually increase it.

Certainly, you should be in a caloric deficit to lose weight. Do resistance exercise to avoid losing muscle mass! You want to burn as much fat as possible while preserving lean body mass.

Foods rich in GABA for a leaner body

Plant-based foods are the best dietary sources of GABA. For instance, spinach, soy beans, tempeh, peas, oats, wheat, barley, tomato, broccoli, and celery are only a few foods naturally high in GABA. See the whole list here.

Don’t follow a high-fat diet to lose body weight

Last, but not least, you better avoid following a high-fat diet to lose body weight.

First, a high-fat diet significantly increases the risk of obesity. Fats contain 9 calories per gram! On the other hand, protein and carbs contain only 4 calories per gram!

Furthermore, a high-fat diet impairs the synthesis of GABA by the human body.[16]

Therefore, we should limit our daily intake of fats to the recommended doses. According to the American Heart Association, we should get only 20-35% of calories from fat. Also, we should get more monounsaturated and polyunsaturated fatty acids, limiting saturated fatty acids (mainly fats from animal sources) to the minimum.[17]