Dante Carrillo
GABA, or gamma-aminobutyric acid, is an amino acid that acts as a neurotransmitter in the brain. It is responsible for calming the brain and promoting sleep by blocking specific brain signals and reducing activity. Low levels of GABA have been associated with anxiety, insomnia, and other mood disorders. While medications can help increase GABA levels, many people prefer natural methods such as yoga, herbal supplements, and dietary changes. A high-fat diet has been shown to decrease GABA concentration in rats. This article will explore how to increase GABA levels through diet and the potential benefits of doing so.
How to Increase GABA Through Diet
| Characteristics | Values |
|---|---|
| Foods to Eat | Spinach, broccoli, Brussels sprouts, lentils, walnuts, shrimp, sweet potatoes, squash, aubergine, kale, almonds, black beans, whole grains, avocado, meat, fish, eggs, dairy, wheat, soy beans, milk, tea leaves, mushrooms, and more. |
| Foods to Avoid | Monosodium glutamate (MSG) and aged cheeses |
| Vitamins and Minerals | Magnesium, vitamin C, vitamin B6 |
| Herbal Supplements | Passionflower, L-theanine (green, black, and white tea), 5-HTP (synthetic tryptophan), glutamine, taurine, and probiotic foods |
| Lifestyle Modifications | Yoga, mind-body practices, regular exercise, stress management |
| GABA's Role | GABA is an amino acid and inhibitory neurotransmitter that promotes relaxation, calmness, and sleep while reducing anxiety, fear, and stress |
| GABA Deficiency | Low levels of GABA have been associated with anxiety, depression, insomnia, and other mood disorders |
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What You'll Learn
Consume foods rich in glutamine and glutamic acid
Glutamine and glutamic acid are amino acids that serve as precursors for GABA synthesis. Consuming foods rich in glutamine and glutamic acid can support the production of the calming neurotransmitter, GABA.
Glutamine is an important amino acid that plays a role in everything from your immunity to how your body recovers after an injury. It is a non-essential amino acid, meaning that your body makes it, but you also get it from food. Most of the glutamine in food comes from high-protein animal products, but there are also plant-based sources. Meat, including beef, pork, poultry, and fish, is a good source of glutamine. For example, a 128g portion of roast chicken contains around 5.5g of glutamine. Among fish, saltwater fish have more glutamine than freshwater fish. Sardines, mackerel, crab, lobster, shrimps, and prawns are all good sources. 50g of mackerel contains just under 2000mg of glutamine, which is around 1.9g. Dairy products, including eggs, milk, yoghurt, and cheese, are also sources of glutamine.
If you are vegetarian or vegan, you can get glutamine from protein-rich non-animal products, such as tofu and nuts. Vegetables, including corn, red cabbage, and spinach, also contain glutamine. Red cabbage, in particular, has the highest levels of glutamine out of any vegetable. It is also a source of vitamin C, potassium, folic acid, and vitamin B6. Finely shred red cabbage into salads and slaws, as the benefits are greater if it is eaten raw.
Glutamic acid is one of the twenty natural amino acids that occur in almost every living cell. It is found in all protein-rich and many ripe foods and is an inherent part of our daily diet. Glutamic acid is found in every food, but it occurs in higher concentrations in some foods, such as tomatoes, cheese, cured ham, and soy sauce. Parmesan cheese, in particular, has been found to have high levels of glutamic acid.
In addition to the aforementioned spinach, other foods that contain glutamine and/or glutamic acid include broccoli, Brussels sprouts, lentils, and walnuts.
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Eat more spinach, broccoli, lentils and walnuts
Eating a healthy and balanced diet is a natural way to increase your GABA levels. GABA, or gamma-aminobutyric acid, is a neurotransmitter that promotes relaxation and reduces stress, helping to alleviate anxiety, insomnia, and mood disorders.
Spinach, broccoli, lentils, and walnuts are all GABA-boosting foods that can easily be incorporated into your diet. Spinach is a leafy green vegetable packed with nutrients that benefit overall health. Try adding spinach to your sandwiches or wraps for an extra crunch and a GABA boost. Broccoli is another vegetable that is high in GABA, so consider including it in your meals as a side dish or stir-fry ingredient.
Lentils, a type of bean, are also a good source of GABA. They are rich in dietary fiber and essential minerals like iron, magnesium, and potassium, which contribute to overall well-being. You can add lentils to your diet by making hearty bean soups, stews, or chili.
Walnuts are an excellent source of GABA and are often referred to as "brain food." They are rich in omega-3 fatty acids, which support heart health and cognitive function and may even play a role in mood regulation. Sprinkle walnuts on your salads, add them to your oatmeal, or simply enjoy a handful as a snack.
By including these GABA-rich foods in your diet, you can support the production of this calming neurotransmitter and promote overall mental well-being.
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Drink matcha green tea
Drinking matcha green tea is a great way to increase your GABA intake through diet. GABA, or gamma-aminobutyric acid, is the most common inhibitory neurotransmitter in the central nervous system, acting as a natural tranquilizer and promoting feelings of relaxation and calmness.
Matcha green tea, or GABA tea, is a special type of green tea with high GABA content. The process of making GABA tea involves treating green tea leaves with nitrogen, which increases the GABA content significantly. This process was discovered by Japanese researchers who exposed green tea to different gases at room temperature and found that nitrogen exposure increased the GABA content from about 13 to 234 mg per 100g of tea. The resulting GABA tea has a rich, buttery aroma and a pleasant sweetness, with a flavor that some compare to milk chocolate.
GABA tea has been found to have numerous health benefits, including its ability to lower hypertension. Studies have shown that consumption of GABA-containing substances can lead to significantly lower blood pressure in patients after a relatively short time. Additionally, research on animals has indicated that GABA green tea may have antidepressant-like effects and can alleviate depression and stress.
By drinking matcha green tea, you can increase your GABA intake and potentially promote relaxation, reduce anxiety, and improve your overall well-being. As with any dietary changes or supplements, it is always recommended to consult with a healthcare professional to ensure that it is safe and appropriate for your individual needs.
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Try supplements like magnesium, B6, and L-theanine
While it is possible to increase GABA levels through diet, it is unclear how much of the GABA in food or supplements can enter the brain. This is because of the blood-brain barrier, a membrane that only allows certain molecules into the brain.
GABA supplements are available, but there is little scientific evidence to support their use in treating medical conditions. However, some people may prefer to boost their GABA levels without relying on drugs or prescription medications.
Magnesium is often combined with GABA in supplements. This is because GABA and magnesium work together to help humans deal with life's stressors. The release of neurotransmitters is a magnesium-dependent process, which is why magnesium is included in many GABA supplements.
L-theanine is also included in some GABA supplements. L-theanine is an amino acid found in tea, and it is known for its calming properties.
Vitamin B6 is another common ingredient in GABA supplements. B6, or pyridoxine, is necessary for the synthesis of GABA. A deficiency in this vitamin can cause frequent seizures during infancy.
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Avoid high-fat foods
While there are many natural ways to increase your GABA levels, such as through yoga, herbal supplements, and a nutritionally-rich diet, it is also important to consider the impact of high-fat foods on your GABA levels.
Several studies on rats have shown that a high-fat diet (HFD) decreases GABA concentration in the frontal cortex and hippocampus. These findings suggest that a HFD may disrupt the inhibitory processes that control food intake, leading to increased body weight. Obese individuals, for example, have been found to have a hypo-functioning reward circuitry, indicating a less inhibitory function, and thus making food more attractive during hunger states.
The results of these studies highlight the importance of maintaining a healthy diet and avoiding high-fat foods to support healthy GABA levels. While the direct impact of HFDs on humans requires further investigation, the current evidence suggests that reducing your intake of high-fat foods may help to maintain or increase GABA levels, promoting a sense of calmness and well-being.
In addition to avoiding high-fat foods, you can also focus on incorporating GABA-boosting foods into your diet. This includes foods rich in GABA precursors and cofactors, such as glutamine and glutamic acid, which are necessary for GABA synthesis. Spinach, broccoli, Brussels sprouts, lentils, and walnuts are excellent sources of these building blocks for GABA production.
By making mindful dietary choices and consulting with a healthcare professional, you can take a proactive approach to increasing your GABA levels and promoting overall health and well-being.
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Frequently asked questions
Consume foods rich in GABA precursors and cofactors, such as glutamine, glutamate, and glutamic acid. This will support the production of this calming neurotransmitter.
Foods rich in glutamine include meat, fish, eggs, dairy, wheat, spinach, and broccoli. Glutamic acid can be found in walnuts, broccoli, sweet potatoes, lentils, and shrimp.
Yes, probiotic foods are one of the few food sources of GABA. Consuming fermented foods will boost bacterial levels, leading to a greater production of GABA.
Yes, matcha green tea is a top nutrient to increase GABA. L-theanine, an amino acid found in tea leaves and certain mushrooms, has been shown to boost GABA levels.
Yes, there are GABA supplements available. However, there is still not enough data on their safety and efficacy. It is always best to consult with a healthcare practitioner before starting any new supplements.
