L-Theanine Vs GABA: Is GABA Better Than L-Theanine?

In today’s fast-paced world, L-Theanine and GABA are popular supplements for reducing stress while promoting deeper sleep. Both offer well-documented benefits, but their mechanisms of action and distinct advantages make them unique. This article compares L-Theanine and GABA, helping you understand their effects and determine which might be better suited to your needs.

What Is GABA?

GABA (gamma-aminobutyric acid) is a naturally occurring brain compound that helps regulate emotions, easing stress, leaving you feeling calmer. Think of it as a "switch" that quiets your nervous system when things get overwhelming. This calming effect reduces stress, and sleep troubles.

It works in balance with glutamate, the brain's "on switch." When these two are imbalanced, issues like stress, insomnia, or even seizures can arise. Together, they maintain brain stability.

Interestingly, GABA constitutes up to 44% of the brain and is found in both plants and animals [1].Even more fascinating, gut bacteria also produce GABA, which helps relax muscles, supports heart health, and boosts the immune system [2].

GABA is naturally present in foods like kimchi, leafy greens, and sweet potatoes, but the effectiveness of GABA supplements requires further research [3].\

Role Of GABA In Human Body

Improving Sleep Quality: GABA helps your brain relax, making it easier to fall asleep and stay asleep. By enhancing sleep quality, you wake up feeling more refreshed and energetic. If you struggle with sleep disorders, GABA can help stabilize your sleep cycle and reduce restlessness [4].

Regulating Emotions: GABA calms the mind, alleviating feelings of overwhelm, and stress. It fosters a sense of peace, confidence, and comfort, especially during high-pressure situations [4]. This makes it particularly beneficial for those who have trouble focusing, such as individuals with ADHD.

Controlling Appetite and Metabolism: A study from Baylor College of Medicine revealed that GABA plays a key role in regulating appetite and metabolism. When GABA production was halted in AgRP neurons—cells associated with hunger regulation—adult mice nearly stopped eating, experienced significant weight loss, and showed increased physical activity. This indicates that GABA plays a role in signaling fullness and reducing the likelihood of overeating [5].

Reducing Immune Responses and Supporting Immunity: GABA helps regulate immune responses and supports tissue repair, potentially benefiting those with autoimmune conditions like multiple sclerosis. By calming excessive immune reactions, it may also ease allergy symptoms and promote overall immune health [3], [4].

Supporting Heart Health: As an inhibitory neurotransmitter, GABA regulates blood pressure and cardiovascular function. Research has shown that when GABA is administered to the brain, it improves blood pressure reflexes, lowers heart rate, and stabilizes blood pressure, particularly in individuals with hypertension [6].

Protecting the Nervous System: GABA offers neuroprotective benefits, reducing the risk of conditions such as Alzheimer’s, Parkinson’s, and multiple sclerosis. It shields nerve cells from damage caused by toxins or injuries. Studies also indicate that GABA can protect the brain from ischemia and reduce cell damage [7].

GABA and the Blood-Brain Barrier: One important note: the brain has a protective layer called the blood-brain barrier, which allows only a small amount of GABA to pass through [8].

Overdosing on GABA may cause:

• Stress and restlessness.
• Emotional instability or psychological and physical imbalances.
• Insomnia.
• Skin reactions such as itching, tingling, or numbness.
• Numbness or cold sensations in the hands or feet [9].

When combined with other substances (e.g., sedatives, sleep aids, prescription psychiatric medications), GABA’s effects may be amplified, increasing the risk of side effects.

Ways To Increase GABA In Our Body

You can use GABA supplements to increase GABA levels, but their ability to cross the blood-brain barrier remains uncertain, making their effectiveness in the brain unclear. However, supplements can provide a quick and efficient way to raise GABA levels in the body.

Another option is to consume foods rich in GABA, such as wild-caught fish, potatoes, and green tea, as well as fermented foods like pickles and kimchi, which support natural GABA production. However, whether eating these foods directly increases GABA levels in the brain is still unclear.

In addition to dietary sources, probiotics, magnesium, taurine, and relaxing herbs like valerian can effectively support GABA production. Regular exercise, especially yoga and meditation, has also been shown to boost GABA levels in the brain, reducing stress and improving mental health.

To maintain a healthy nervous system, it is crucial to minimize negative factors like alcohol, tobacco, and caffeine, as they can reduce natural GABA levels.

What Is L-Theanine?

L-theanine is an amino acid found in tea leaves, particularly green tea and matcha. A cup of tea typically contains 10–20 mg of this compound. While not an essential amino acid, L-theanine is well-researched for its mental health benefits, including reducing stress and improving sleep quality.

L-theanine may elevate levels of GABA, dopamine, and serotonin in the brain, creating a sense of relaxation and reduced stress. Additionally, it enhances focus and mental clarity, especially when combined with caffeine [10].

Benefits And Side Effects Of L-Theanine For Mental Health

Benefits of L-Theanine to Know About [10]:

• Improved Sleep Quality: L-theanine may help you sleep better if you have trouble falling asleep or staying asleep. Studies suggest that combining L-theanine with GABA can enhance sleep duration and REM quality.
• Reduced Stress: By boosting GABA, dopamine, and serotonin levels, L-theanine promotes relaxation and eases stress. A 2019 study found that individuals who took L-theanine for four weeks experienced reduced stress symptoms.
• Enhanced Alertness and Focus: L-theanine improves focus and attention. When paired with caffeine, it increases alertness and enhances information processing capabilities.

Moreover, L-theanine can easily cross the blood-brain barrier, a highly beneficial property for influencing brain health and supporting mental wellness [11].

Safe Dosage: The recommended safe dosage of L-theanine is between 200–500 mg per day [10]. However, like any supplement, L-theanine can have potential side effects, including headaches, nausea, irritability, and stomach discomfort, especially when consumed in large amounts (e.g., excessive tea consumption) [12].

Is GABA Better Than L Theanine?

GABA may be more effective than L-theanine at reducing stress, as studies indicate that GABA has a stronger anxiolytic effect [13].

If your goal is to alleviate stress GABA might be a better option due to its potent calming properties. However, it's important to note that GABA may cause drowsiness, whereas L-theanine does not and even enhances focus and cognition.

For those seeking stress relief without compromising alertness, L-theanine would be the ideal choice. On the other hand, if your primary goal is effective stress reduction, GABA is better suited, though you should be prepared for potential drowsiness.

Additionally, L-theanine easily crosses the blood-brain barrier and acts quickly, often within 30 minutes of consumption [11]. While some studies suggest that GABA cannot cross this barrier, recent research indicates it may pass in small amounts, making L-theanine's ability to cross the barrier a key advantage.

Should You Take GABA Supplement Or L Theanine?

As mentioned earlier, the choice between GABA and L-theanine depends on your needs and goals. Both offer unique benefits:

• If you want to reduce stress while staying alert, L-theanine is a great choice. It helps you relax without causing drowsiness by promoting alpha brain waves, which create a calm yet focused state—perfect for work or study.
• If you need better sleep and nighttime relaxation, GABA is more suitable. Despite debates about its ability to cross the blood-brain barrier, many users find GABA effective for stress relief and improving sleep quality, especially at night.

L-theanine, often extracted from green tea, has been shown to be safe even at high doses. GABA naturally occurs in fermented foods, but dietary sources alone may not provide sufficient amounts for supplementation purposes.

Does L Theanine Increase GABA?

Yes, L-theanine can increase GABA levels, along with dopamine and serotonin. This is one of the reasons it promotes relaxation and reduces stress. A 2019 study found that healthy adults who took L-theanine for four weeks experienced significant reductions in stress symptoms [10].

However, its effectiveness can vary between individuals, as responses to stress and the timing of stress events differ from person to person.

Is It Safe To Take GABA And L-Theanine Together?

Research indicates that combining GABA and L-theanine significantly improves sleep quality. Compared to using either ingredient alone, the combination reduces sleep latency and increases total sleep duration, promoting longer, deeper sleep [14].

This blend also enhances REM (rapid eye movement) and NREM (non-rapid eye movement) sleep, providing deep and restorative rest [14]. In animal studies, the combination restored normal sleep patterns after disruptions, further showcasing its effectiveness.

The mechanism behind this combination involves increased expression of GABA and GluN1 receptors in the brain, which enhances sleep quality more effectively than using GABA or L-theanine alone.

How To Take GABA And L-Theanine Together

One study evaluated the effects of combining GABA (700 mg/day) and L-theanine (200 mg/day) on sleep quality. After four weeks, participants reported significant improvements in their sleep [15].

To incorporate both GABA and L-theanine into your diet, consider the following suggestions:

• Tea: Green, black, oolong, white, or matcha teas are rich in L-theanine and naturally contain some GABA, promoting relaxation and brain health.
• Meals with fermented foods and vegetables: Pair kimchi, miso, or tempeh with vegetables like Brussels sprouts, broccoli, tomatoes, and spinach for GABA, and complement with matcha or tea for L-theanine.
• Mushrooms and whole grains: Use mushrooms like Boletus badius alongside brown rice, sprouted grains, or soybeans for a balanced meal containing both compounds.
• Smoothies and baked goods: Add matcha to smoothies with sweet potatoes or adzuki beans to combine GABA and L-theanine. Matcha can also be used in healthy baked recipes.

Dosage Tips:

• Safe daily doses for L-theanine range between 200–500 mg [10].
• GABA is generally safe at doses up to 700 mg per day [15].

To ensure safety, consider starting with lower doses. Most studies suggest using 200 mg of L-theanine and 700 mg of GABA to avoid adverse effects. Consult a healthcare professional for personalized advice.

For supplements, take L-theanine in the morning to relax without causing drowsiness, and GABA at night to improve sleep.

Quality Certifications:
Check for certifications like GMP, USDA Organic, NSF International, or HACCP to ensure supplements meet quality and safety standards. Organic and fair-trade labels also indicate chemical-free and ethically produced products. Reviewing certifications on packaging or brand websites can help you select reliable supplements.

Conclusion

Both L-theanine and GABA offer incredible mental health benefits, but the choice depends on your individual goals. If you want to reduce stress and enhance focus without feeling drowsy, L-theanine may be better. For stronger relaxation and improved sleep, GABA might be the right fit.