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If you, like us, need something to take the edge off during these turbulent times, a GABA supplement can help. The best GABA supplement, it turns out, can be a helpful tool to support relaxation, calmness, and sleep. “Think of GABA as the brake on a car, reducing overstimulation in the brain and promoting calm and focus,” says Erica Casavecchia, MS, a New York–based integrative nutritionist and founder of Casawell Health. “GABA is our body’s main signal to calm down.”

Vogue’s Favorite GABA Supplements

Best GABA Supplement Overall

Thorne PharmaGABA-100

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Best GABA Supplement for Restlessness and Sleep

Allergy Research Group Zen Sleep

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Best GABA Supplement for Relaxation

Pure Encapsulations Pure Tranquility Liquid

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Short for gamma-aminobutyric acid, GABA is a naturally occurring amino acid that works as a calming neurotransmitter in the brain. “It helps regulate how our nervous system responds to stress by reducing excessive activity in the brain, promoting a sense of calm, balance, and enhanced focus,” explains Taylor Fazio, a New Yorked–based registered dietitian and wellness advisor for The Lanby. However, you don’t need to be struggling with conditions like anxiety, depression, or insomnia to reap the benefits of a GABA supplement. “GABA can also deliver daily support for a calm nervous system, increase focus, and quiet overstimulation in the brain, even if you don’t struggle with these particular conditions,” says Casavecchia.

It’s easy to want to start incorporating nature’s chill pill into your routine right away. Ahead, we asked top nutritionists to answer all our burning GABA questions, including how to pick the best supplements for every concern.

In This Story

• What is GABA?
• What are the benefits of GABA?
• Are GABA supplements worth it?
• What to Look for in GABA Supplements
• How We Tested
• Meet The Experts

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Best GABA Supplement Overall: Thorne PharmaGABA-100

Allergy Research Group

Zen Sleep

• Why We Love It: At The Lanby, Fazio says practitioners often recommend Zen Sleep by Allergy Research Group for certain clients have received consistently positive feedback on its effectiveness. “GABA is ideal for someone with mild stress, difficulty winding down at night, racing thoughts before bed, or occasional trouble falling asleep who prefers a natural, gentle approach,” says Fazio. “It’s best suited for individuals who already have good lifestyle foundations and want additional support without the use of prescription sleep aids or sedatives.” Hypoallergenic and vegetarian-friendly, these capsules combine GABA and a clinically studied, patented form of L-theanine, Suntheanine, with 5-HTP and P5P to support sleep. It’s melatonin-free, which is ideal for those who suffer from side effects from melatonin, and helps support natural production of melatonin in the body. “I like that the formula pairs GABA with L-theanine, which can complement its calming effects and support the nervous system more holistically,” adds Fazio.
• Form: Capsule
• Dosage: 2 capsules

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Best GABA Supplement For Relaxation: Pure Encapsulations Pure Tranquility Liquid

Pure Encapsulations

Pure Tranquility Liquid

• Why We Love It: A few drops of Pure Encapsulations’s liquid GABA supplement and prepare to feel a wave of chill take over your body. It’s made with glycine, a non-essential amino acid that works as an inhibitory neurotransmitter, and L-theanine, an amino acid linked to the “relaxed alertness” effect. Again, Pure Encapsulations is regarded by many experts, including Fazio and Casavecchia, due to its transparency and clean, effective formulations. “[The brand]’s GABA supplement is a high-quality form of GABA that promotes mood support, relaxation, and helps reduce stress,” says Casavecchia. “Their formulations use pure ingredients without unnecessary additives or common allergens, and are GMO-free, gluten-free, and vegan to suit many different lifestyles and dietary needs.” Pure Encapsulations also makes a capsule version at a higher dose—700 mg—which Casavecchia says is ideal for anyone who needs “more targeted and potent support.”
• Form: Liquid
• Dosage: 100 mg

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Best GABA Supplement For Stress Relief: OLLY Goodbye Stress Gummy

Olly

Goodbye Stress Gummy

• Why We Love It: Made with GABA, L-theanine, and lemon balm, this berry verbena-flavored supplement is a fantastic option for those who prefer gummies to capsules. While there’s no universally established “ideal” dose of GABA, most studies recommend 50-300mg per day. “For sleep support 100 mg at bedtime is typically recommended,” says Fazio. “For daytime stress support, smaller doses taken earlier in the day can usually work well.” Convenient, easy to take, and deliciously refreshing with a citrusy, berry tang, these can help ease day to day stress as they offer 100 mg of GABA in one dose, which is split between two gummies. It’s a perfect starting point if you’re new to GABA because it’s easy to split your dose by taking one in the morning and one later in the afternoon depending on your preference. “It is always better to start low and adjust dosing gradually based on how your body responds,” adds Fazio.
• Form: Gummy
• Dosage: 100 mg per 2 gummies

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Best High-Dose GABA Supplement: Now Supplements GABA 500mg

Now Supplements

GABA 500mg

• Why We Love It: For more robust support, this supplement from NOW has a powerful dose of GABA—at 500mg—in a capsule form. “The ideal dose will vary by person, severity of symptoms, and factors including age, sex, and weight,” says Casavecchia. “But the most popular and bioavailable form of GABA is a supplement in capsule form.” Even better? NOW is widely found at grocery stores and comes at a more accessible price point. While NOW is Intertek GMP-certified, vegan, and non-GMO, it does contain some filler ingredients—rice flour, silicon dioxide, and stearic acid, which aren’t harmful but important to note if you want a very simple GABA supplement.
• Form: Capsule
• Dosage: 500 mg

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Everything You Need to Know

What is GABA?

GABA (gamma-aminobutyric acid) is a key neurotransmitter that helps to send messages between the brain and the nervous system. “The main function of GABA is to reduce the activity of the nerve cells in our nervous system, which can reduce feelings of fear and anxiety,” says Casavecchia. “Our bodies do naturally produce GABA, but for anyone who has low GABA production, a supplement is an incredible tool to help boost levels naturally.”

It plays a role in stress response, relaxation, and sleep too. “Some small studies suggest that taking GABA may help people fall asleep more easily, lower cortisol levels or improve heart rate variability, and promote a sense of calm during the day,” says Fazio. “Some early studies also suggest GABA may influence mood and focus during mentally demanding or stressful situations.” While research is still developing, many GABA users report feelings of relaxation or better sleep when used regularly.

What are the benefits of GABA?

There are many fantastic effects of GABA, which Casavecchia outlines below:

• GABA can support healthy nervous system function by reducing excess brain stimulation and slowing down information in the brain. This creates a calming effect, resulting in relaxation in the body.
• GABA may help to relieve anxiety and feelings of panic by creating a healthy stress response in the body. When someone is experiencing anxiety, the cells in the brain get overexcited, which boosts their activity. This is when GABA is released, to calm down hyperactivity.
• GABA may help to reduce depression. Due to its antidepressant-like effect, GABA may be a good natural alternative to traditional treatments for depression. A new study shows that most people who experience depression tend to have lower levels of GABA than those who do not experience depression.
• GABA’s natural calming effect promotes good quality sleep and may help those who struggle with insomnia.
• GABA promotes mental focus, concentration, and mood regulation by calming overstimulation in the brain.

Are GABA supplements worth it?

GABA supplements can absolutely be worth it depending on what you’re looking to use it for. “It tends to work best for individuals with mild stress or occasional difficulty falling asleep rather than for those with chronic insomnia or anxiety disorders,” says Fazio. “GABA is not a substitute for prescription therapies or a cure-all, but, when thoughtfully used, it works as part of a broader wellness approach that includes sleep hygiene, nutrition, and stress management.”

What to Look for in GABA Supplements

There’s a few things to look for when evaluating effective GABA supplements but first and foremost, quality and transparency are key. “A high-quality supplement should contain pure ingredients and contain minimal ‘other ingredients’ like unnecessary additives or fillers,” says Casavecchia.

GABA supplements are generally considered safe at normal doses which are around 100-300 mg. “Higher doses appear to be safe in short-term studies, but there is not enough data to define a clear upper limit for long-term use,” says Fazio. “Staying within the researched moderate range is recommended, as taking more does not necessarily increase benefits.” However, Fazio notes that some people may experience mild drowsiness, lightheadedness, or a small drop in blood pressure, so it should be used cautiously by those taking antihypertensive medications. “The main limitation is that it’s unclear how effectively GABA crosses the blood–brain barrier,” she adds. “Because of this, the degree of benefit can be modest or inconsistent person to person.”

Additionally, you wan to ensure your GABA supplement is backed by third-party testing since supplements are not currently regulated by the Food and Drug Administration (FDA). As with any dietary supplement, If you have any health conditions, take any prescription medications, or are curious about your natural GABA levels, always talk with a practitioner before taking.

How We Tested

When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to celebrity estheticians—to gain professional acumen on the industry’s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.

As it relates to GABA supplements, we selected the best based on the following characteristics: ingredients, dosage, form, clincal studies, and third-party testing. To do this, we paired our own personal tests with expert guidance to determine which we would recommend to you.

Meet the Experts

• Erica Casavecchia, MS is a New York–based Integrative Nutritionist and certified Functional Nutrition Health Coach and founder of Casawell Health.
• Taylor Fazio is a New York–registered dietician and wellness advisor for The Lanby.