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How to Balance Glutamate Naturally
When it comes to neurotransmitters, you want to have the proper balance — not too much and not too little.
If you experience problems with mood, sleep, focus, and energy, you may be producing too much glutamate.
If you are easily stressed out, overwhelmed, and overstimulated, it’s likely you’re producing too little GABA.
Here are some things you can take and do to optimize glutamate levels and restore the glutamate-GABA balance:
Taurine
Taurine acts amazingly like GABA in the brain.
It has a similar structure to GABA and binds to GABA receptors. (46)
Taurine excels at protecting the brain against toxic levels of glutamate. (47)
The top food sources of taurine are seafood (especially shellfish), poultry (especially dark meat), and nori (the seaweed used to wrap sushi). (48, 49)
Ginger
Eat more ginger or take a ginger supplement.
Ginger protects the brain from MSG-induced excitotoxicity. (50)
The prominence in some Asian cuisines of ginger, seafood, and nori may offset the effect of the consumption of high-glutamate foods and MSG.
Vitamin C
Vitamin C protects receptors that control the release of glutamate and provides significant protection against MSG toxicity. (51, 52)
Coenzyme Q10
Coenzyme Q10 exhibits potent anti-glutamate properties. (53)
CoQ10 is also a powerful antioxidant that protects vulnerable brain cells from free radical damage.
Valerian
The herbal remedy valerian interacts with glutamate receptors to deliver relief from anxiety. (54)
L-Theanine
L-theanine, a relaxing compound found in tea, is structurally similar to both glutamate and GABA.
It has been found to enter the brain to stimulate GABA production and modestly lower glutamate levels. (55)
PQQ
PQQ (pyrroloquinoline quinone) is a little-known supplement that protects the brain from glutamate toxicity. (56)
Vitamin B6
Vitamin B6 (pyridoxine) is an essential cofactor required to synthesize GABA from glutamate. (57)
Inadequate B6 intake not only diminishes GABA synthesis, it also leads to a buildup of glutamate. (58)
Exercise
Physical exercise optimizes the balance between glutamate and GABA. (59)
Chronic Inflammation
And one final tip: Chronic inflammation increases glutamate so take active steps to reduce it. (60)
Balance Glutamate by Increasing GABA
Another way to offset excess glutamate is by restoring its balance with GABA.
Besides those mentioned above, other supplements that increase GABA include the traditional relaxing herbs kava, valerian, lemon balm, chamomile, and passionflower. (61, 62, 63, 64, 65, 66)
Psychobiotics are probiotic supplements that provide mental health benefits.
Amazingly, the bacteria in probiotics help produce neurotransmitters and facilitate communication between the gut and brain via the vagus nerve. (67, 68)
Related on Be Brain Fit —
You’ll find more ways to increase GABA naturally in our comprehensive article GABA Supplements for Stress and Anxiety (& which work best).
Look for
probiotics that contain either
Lactobacillus brevis or Bifidobacterium dentium which so far have been found to be the best GABA producers. (69)
You can get similar benefits from traditionally fermented foods such as
unpasteurized sauerkraut, kimchi, kefir, and yogurt. (70)
All exercise is good for GABA production, but yoga stands out as a proven GABA booster.
Just a single one-hour session of yoga can increase GABA levels by an impressive 27%. (71)"
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