GABA Foods and Natural Sources

GABA Foods and Natural Sources

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Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Dr. Conor Sheehy - PharmD, BCPS

Medical Reviewer:

Dr. Conor Sheehy - PharmD, BCPS
Kari Asadorian - BSN, RN

Edited By:

Kari Asadorian - BSN, RN
Last updated:

Foods that contain GABA1

Raw spinach contains some of the highest GABA content (414 nmol/g) followed by potato, sweet potato, wild cabbage, shiitake mushrooms, mushrooms and chestnuts.2

Fermented foods and beverages are also good sources of GABA, particularly tempeh/fermented soybeans, fermented milk, fermented durian, fermented cassava (tape singkong), fermented fish (Ikan budu), sake, yogurt-sake, sourdough, mulberry beer, kimchi, alatar cheese, animal products, lactic acid bacteria (LAB), and certain yeasts and molds.3

Some teas are also good sources of GABA, especially green, black, and oolong tea. 

Mulberry leaves and some Chinese white teas also contain high concentrations.4

Herbs that contain high levels of GABA include Mistletoe, Pokeweed, Valerian, St John’s Wort,  Angelica, and Passionflower have been used to relieve mild mental stress symptoms and also as a sleep aid.5 The spice saffron is also shown to have agonistic properties on the GABA type A receptor.6

Other foods that contain GABA (fruits, vegetables, legumes, grains)7

Fruits:

  1. Tomato
  2. Apples
  3. Grapes
  4. Citrus
  5. Berries


Vegetables:

  1. Spinach
  2. Broccoli
  3. Cabbage
  4. Cauliflower
  5. Brussels sprouts
  6. Sweet potatoes
  7. Mushrooms
  8. Potatoes


Grains:

  1. Brown rice
  2. Barley
  3. Maize
  4. Sprouted grains
  5. Whole grains


Legumes:

  1. Soy beans
  2. Adzuki beans
  3. Fava beans
  4. Lentils
  5. Other beans


Nuts and Seeds:

  1. Chestnuts
  2. Walnuts
  3. Almonds
  4. Sunflower seeds


Other:

  1. Fish (shrimp, halibut)
  2. Cocoa beans

Foods that support GABA production

Many foods contain glutamic acid, the precursor to GABA, which is necessary for normal GABA production. 

Dried fruit, walnuts, almonds, and hazelnuts are especially rich in glutamic acid. These nuts also provide the essential fatty acids involved in the production of GABA. 

Other sources of glutamic acid include legumes (lupins, broad beans, lentils). These foods also provide vitamin B and sugars which assist with GABA production.

Glutamic acid is also present in spinach, tomatoes, parsley, eggs, fish, and meat. These foods are also rich in tryptophan, an amino acid precursor of serotonin and a neurotransmitter which in turn supports GABA production.8

Other ways to increase GABA naturally

Yoga
The practice of yoga postures is associated with increased brain GABA levels. 

People who took part in a 12-week yoga intervention experienced increased thalamic GABA levels, which improved their mood and decreased their anxiety.9

Another study that compared changes in brain GABA levels with an acute yoga session versus a reading session found that GABA levels increased significantly in experienced yoga practitioners after a yoga session. This suggests that yoga could be highly beneficial for people with low GABA levels such as depression and anxiety disorders.10 

Running
Cardio activity such as running has been shown to affect the GABA system throughout the hippocampus region of the brain. One study showed that after four weeks of voluntary running, levels of specific GABA receptors increased in different areas of the hippocampus. GAD67 levels also rose, indicating more GABA production. These changes indicated that running may reduce anxiety and improve cognitive function by affecting neuron activity.11

Meditation

The practice of meditation has long been used to bring a sense of calm and tranquility to the mind. Meditation practice improves attentional performance and emotional regulation, possibly by increased production and delivery of GABA. GABAergic inhibitory interneurons have a central role in cortical inhibition (CI), modulating cortical excitability and neural plasticity (which simply means helping the brain relax). In one study, people meditating showed a statistically significant increase in quieter brain activity after meditation compared to non-meditators after an equivalent period of television watching.12

GABA foods and natural sources of GABA

Key takeaways

Gamma-aminobutyric acid (GABA) is a neurotransmitter that plays a critical role in calming the brain. It works by balancing out glutamate, the brain’s major stimulatory neurotransmitter. When your GABA levels are sufficient, you feel less anxious or overwhelmed.

Many foods are natural sources of GABA and may help to increase production of GABA in your body. Try adding these foods to your diet to support your levels.

  • Icon Many foods contain high concentrations of GABA. Adding these foods to your diet may help to support your GABA levels.
  • Icon Fermented foods, green vegetables, cruciferous vegetables, nuts, and some teas all contain GABA.
  • Icon Exercise such as yoga, running, and meditation have also been found to increase GABA levels in the brain.

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$49.00

  • GABA Provides a Sense of Calm & Helps Manage Cortisol
  • GABA Promotes Restful Sleep & Supports Cognitive Function
  • 3rd-Party Tested For Purity, Potency & Safety
  • 60 Vegan, Non-GMO, Gluten-Free Servings

Frequently Asked Questions about natural sources of GABA

What food has the most GABA?

GABA has been isolated from many sources, including tea (green, black, oolong), tomato, lactic acid bacteria, fermented foods and beverages such as tempeh/fermented soybean, fermented milk, fermented cassava, fermented fish, saffron, sake, yogurt-sake, sourdough, kimchi and zlatar cheese.13

Do eggs increase GABA?

Eggs contain glutamic acid, which is the precursor for GABA and is required to support GABA production in the body.

What can I drink to increase GABA?

Teas such as green, black, and oolong tea are known to contain good concentrations of GABA.

How do you increase GABA naturally?

Eating a diet rich in whole foods that contain both GABA and its precursor, glutamic acid, may help to increase GABA. Fermented foods are excellent sources, along with spinach, chestnuts, walnuts, cruciferous vegetables, legumes, and the spice saffron.
Studies show that exercise is one of the best ways to increase GABA naturally. Both gentle exercise such as yoga and cardio activity such as running can help to boost GABA levels in the brain. Meditation also appears to support normal GABA activity.

References

  1. Novia RM Sahab, Edy Subroto, Roostita L Balia, Gemilang L Utama; "γ-Aminobutyric acid found in fermented foods and beverages: current trends"; Heliyon; 2020 Nov

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680766/

  2. Amin Gasmi, Aniqa Nasreen, Alain Menzel, Asma Gasmi Benahmed, Lyudmila Pivina, Sàdaf Noor, Massimiliano Peana, Salvatore Chirumbolo, Geir Bjørklund; "Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission"; Molecules; 2022 Dec

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9822089/

  3. Novia RM Sahab, Edy Subroto, Roostita L Balia, Gemilang L Utama; "γ-Aminobutyric acid found in fermented foods and beverages: current trends"; Heliyon; 2020 Nov

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680766/

  4. Suk-Heung Oh, Yeon-Jong Moon, Chan-Ho Oh; "γ - Aminobutyric Acid (GABA) Content of Selected Uncooked Foods"; Preventive Nutrition and Food Science Vol. 8 No. 1; 2003

    https://www.dbpia.co.kr/journal/articleDetail?nodeId=NODE00637183&language=ko_KR&hasTopBanner=true

  5. B Carratù, C Boniglia, S Giammarioli, M Mosca, E Sanzini; "Free amino acids in botanicals and botanical preparations"; Journal Of Food Science; 2008 Jun

    https://pubmed.ncbi.nlm.nih.gov/18576976/

  6. Nikolaos Pitsikas, Petros A Tarantilis; "The GABAA-Benzodiazepine Receptor Antagonist Flumazenil Abolishes the Anxiolytic Effects of the Active Constituents of Crocus sativus L. Crocins in Rats"; Molecules; 2020 Nov

    https://pmc.ncbi.nlm.nih.gov/articles/PMC7730330/

  7. Marina Diana, Joan Quílez, Magdalena Rafecas; "Gamma-aminobutyric acid as a bioactive xompound in foods: a review", Journal Of Functional Foods IO, 2014

    https://diposit.ub.edu/dspace/bitstream/2445/60791/1/MDP_TESIS.pdf#page=78

  8. Amin Gasmi, Aniqa Nasreen, Alain Menzel, Asma Gasmi Benahmed, Lyudmila Pivina, Sàdaf Noor, Massimiliano Peana, Salvatore Chirumbolo, Geir Bjørklund; "Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission"; Molecules; 2022 Dec

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9822089/

  9. Chris C Streeter, Theodore H Whitfield, Liz Owen, Tasha Rein, Surya K Karri, Aleksandra Yakhkind, Ruth Perlmutter, Andrew Prescot, Perry F Renshaw, Domenic A Ciraulo, J Eric Jensen; "Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study"; Journal Of Alternative And Complementary Medicine (New York, N.Y.); 2010 Nov

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

  10. Chris C Streeter, J Eric Jensen, Ruth M Perlmutter, Howard J Cabral, Hua Tian, Devin B Terhune, Domenic A Ciraulo, Perry F Renshaw; "Yoga Asana sessions increase brain GABA levels: a pilot study"; Journal Of Alternative And Complementary Medicine (New York, N.Y.); 2007 May

    https://pubmed.ncbi.nlm.nih.gov/17532734/

  11. Carmen Vivar, Henriette van Praag; "Running Changes the Brain: the Long and the Short of It"; Physiology (Bethesda); 2017 Oct

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6148340

  12. Crissa L Guglietti, Zafiris J Daskalakis, Natasha Radhu, Paul B Fitzgerald, Paul Ritvo; "Meditation-related increases in GABAB modulated cortical inhibition"; Brain Stimulation; 2013 May

    https://pubmed.ncbi.nlm.nih.gov/23022436/

  13. Novia RM Sahab, Edy Subroto, Roostita L Balia, Gemilang L Utama; "γ-Aminobutyric acid found in fermented foods and beverages: current trends"; Heliyon; 2020 Nov

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680766/

  14. Banner Image Designed by Freepik

    https://www.freepik.com/

Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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