GABA foods and natural sources 


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GABA foods and natural sources of GABA

Written By:
 Katie Stone - Naturopath

Medical Reviewer:
Dr. Conor Sheehy - PharmD, BCPS

Edited By:
Kari Asadorian - RN

Updated On:

Oct 26, 2024

Key Takeaways

 Many foods contain high concentrations of GABA. Adding these foods to your diet may help to support your GABA levels.

 Fermented foods, green vegetables, cruciferous vegetables, nuts, and some teas all contain GABA. 

 Exercise such as yoga, running, and meditation have also been found to increase GABA levels in the brain.

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.

Foods that contain GABA 1

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

Currently, research into the effects of GABA supplements is limited. It is still difficult to know if GABA supplements can replicate the effects of naturally produced GABA in the brain. However, some benefits have been reported.

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.

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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;

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.

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.


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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