GABA is one of those compounds that may be hit-or-miss for many users. It might be tricky to find the right dosage that works for one. You may want to try Picamilon, a chemical bonding of GABA and Niacin. It is effective, has low toxicity, and can be taken in doses of say 2 x 200mg per day.
L-Theanine is a rather cool and versatile compound.
Theanine constitutes about half the amino acids in tea (you get about 20-60mg per cup of tea!). Theanine gives tea its taste. L-Theanine supplementation can provide benefits such as reduced anxiety, improved cognitive abilities, neuroprotective support, improvement in mood, lowered blood pressure, reduced cholesterol levels, anti-carcinogenic and antioxidant effects, enhancement of the immune system, and weight loss.
L-Theanine's most important benefits, though, are in the area of the brain. After ingestion, L-Theanine is absorbed in the intestine and is then carried by an amino acid transporter beyond the blood-brain barrier. Structurally, L-theanine is similar to glutamic acid. This means that it competes with glutamic acid in terms of binding to glutamate receptors, thereby protecting against glutamate neurotoxicity. Furthermore, this competition with glutamic acid produces an increase in serotonin and dopamine levels in certain areas of the brain,
leads to an increase in GABA, as well as an increase in the level of the so-called brain alpha wave activity (a state of being very relaxed while being awake. This is typically the state just before dropping off to sleep). The increase in alpha wave activity in the brain is measurable after about 30 minutes of L-Theanine supplementation, with the full effect setting in after about 40 minutes.
(Brain beta wave activity, on the other hand, is related to high stress periods).
Besides, L-Theanine also neutralizes the anxiety-promoting or stimulant effects of caffeine. This might help explain why green tea (which contains some caffeine but lots of theanine) also produces a relaxing and calming effect, in spite of the caffeine content.
Some students use L-Theanine while preparing for, and during, examinations. That way, they optimize their cognitive function and cut stress during the examination itself. Some professionals use it during interviews to remain calm, alert, and concentrated. As a sleep aid, it is also highly effective.
Theanine is non-toxic, even in large doses. To develop serious problems, you would need to consume 5g/kg. This translates to 500 grammes for a 100kg (210 lb) athlete!
Anyway, the recommended dose is 200 mg two to three times daily. It tastes mild and mixes well in water.
One of my favourite supplements :thumbsup:
Melatonin is also a multi-functional compound. It is very valuable for people who travel a lot and experience jet-lags; for individuals on night duty; and as a general sleep aid, especially for older folks (melatonin secretion by the pineal gland falls with age). Dosage, however, is not as clear cut as with L-Theanine. It can vary from 250mcg to about 10mg for different people. Once you get the right dosage for you, though, recuperative sleep is guaranteed
