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What Increases GABA?

GABA, gamma-aminobutyric acid, is a nonessential amino acid that plays a vital role in the central nervous system and brain functioning. GABA is a primary inhibitory neurotransmitter that decreases brain activity by blocking nerve impulses. The decreased brain activity increases feelings of calm and relaxation. Producing and maintaining proper GABA levels can improve sleep and decrease anxiety.

  1. Food Sources

    • Found in only two primary food sources, mackerel and wheat bran, directly increasing GABA through food sources presents a challenge. However, GABA is formed in the brain through a chemical process that requires glutamic acid and vitamin B6. Eating foods with glutamine and B6 help your body produce GABA. Foods high in protein, beef, beans, chicken, and fish contain high levels of glutamine. Bell peppers, tuna, spinach, broccoli, garlic, mustard greens and turkey are high in vitamin B6.

    Theanine

    • Theanine, an amino acid, is found primarily in green and black teas made from the Camelia sinesis plant. According to a 2006 article in the Journal of Herbal Pharmacotherapy, theanine not only increases GABA levels in the brain, it also increases dopamine and serotonin levels. This helps explain how tea, a caffeinated beverage, can still have a calming effect.

    Herbs

    • Valerian (Valeriana officinalis) and passionflower (Passiflora incarnata), two herbs used to treat insomnia and anxiety for centuries, increase GABA levels in the brain. Passionflower, though not as powerful as valerian, may be combined with valerian according to the University of Maryland Medical Center. Though much less strong, these herbs work similarly to benzodiazepines, a class of drugs which also increase GABA. Always check with your health care practitioner before taking any supplements.

    Yoga

    • Yoga increases GABA levels, according to a 2007 article in the Journal of Alternative and Complementary Medicine. In the study performed by researchers at Boston University School of Medicine (BUSM) and McLean Hospital, GABA levels increased by 27 percent in yoga practitioners after a 60-minute session. Other study participants who read for an hour showed no increase in GABA levels.

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