Gaba Serotonin Diet
Gamma-aminobutyric acid, or GABA, and serotonin are neurotransmitters that help regulate your body’s anxiety level and mood. Although no foods contain GABA or serotonin, you can stimulate your body to produce more of these vital brain chemicals through dietary means. This means eating foods rich in their chemical precursors -- glutamic acid and glutamate for GABA and tryptophan for serotonin -- and also combining them with other foods that help get these chemicals to the brain.
Signs of GABA Deficiency
GABA is an inhibitory neurotransmitter that helps you deal with stressful situations, acting as a calming agent when stress levels increase. If you are deficient in GABA, you are likely to feel anxious and irritable. You may experience panic attacks or, in extreme cases, seizure, according to Frantz Delva, M.D., author of “The Art of Healthy Eating.” Other manifestations of a GABA deficiency may include fatigue, stiff and tense muscles and difficulty relaxing, says Delva, who is also a biochemist and nutritionist. GABA’s immediate chemical precursor is the amino acid glutamine, which is produced from glutamate and glutamic acid in the foods you eat.
- GABA is an inhibitory neurotransmitter that helps you deal with stressful situations, acting as a calming agent when stress levels increase.
- You may experience panic attacks or, in extreme cases, seizure, according to Frantz Delva, M.D., author of “The Art of Healthy Eating.”
Signs of Serotonin Deficiency
The Tyrosine in Bananas
In “The Hormone Diet,” naturopathic doctor Natasha Turner says that the incidence of serotonin deficiency has reached epidemic proportions, rivaling in magnitude the health problem of obesity. Turner cites data from the World Health Organization that show depression, one of the primary symptoms of serotonin deficiency, is the world’s leading cause of disability. Other signs of low serotonin levels include low self-esteem, constant worry, difficulty making decisions and compulsive eating.
Although tryptophan is the chemical precursor of serotonin, producing more serotonin through dietary means is a bit more complicated than simply eating tryptophan-rich foods. To get the full benefit of that tryptophan, it’s important to include it in a diet that is also rich in complex carbohydrates, which trigger the chemical reactions needed to get tryptophan to the brain, where it can synthesize serotonin.
- In “The Hormone Diet,” naturopathic doctor Natasha Turner says that the incidence of serotonin deficiency has reached epidemic proportions, rivaling in magnitude the health problem of obesity.
- To get the full benefit of that tryptophan, it’s important to include it in a diet that is also rich in complex carbohydrates, which trigger the chemical reactions needed to get tryptophan to the brain, where it can synthesize serotonin.
Foods rich in glutamate and glutamic acid produce glutamine, which in turn provides the raw material your body needs to synthesize GABA. Eric R. Braverman, M.D., author of “The Edge Effect,” says that several foods that contain high levels of complex carbohydrates are good candidates for boosting your body’s supply of glutamine. Almonds, which contain 10.3 grams of glutamic acid or glutamate per 6 to 8 ounces, top the list of GABA-stimulating foods. Other foods in this category -- and their glutamate/glutamic acid content per 6 to 8 ounces -- include whole wheat, whole grain, 8.6 grams; halibut, 7.9 grams; oats, whole grain, 7.5 grams; beef liver, 6.5 grams; walnuts, 5.4 grams; rice bran, 3.4 grams; lentils, 2.8 grams; brown rice, 0.94 grams; potato, 0.83 grams; broccoli, 0.74 grams; spinach, 0.68 grams; bananas, 0.22 grams; and oranges, 0.21 grams.
- Foods rich in glutamate and glutamic acid produce glutamine, which in turn provides the raw material your body needs to synthesize GABA.
- Almonds, which contain 10.3 grams of glutamic acid or glutamate per 6 to 8 ounces, top the list of GABA-stimulating foods.
Foods to Calm ADHD Children
You must combine your intake of tryptophan-rich foods with complex carbohydrates to effectively increase your brain’s serotonin levels. In “101 Optimal Life Foods,” nutritionist David Grotto identifies chicken, turkey, beef, lamb, dairy products, soy, nuts, beans, salmon and tuna as good sources of tryptophan. Foods rich in complex carbohydrates include bananas, beets, brown rice, fennel, figs, pasta, pineapple, potatoes, radishes, spinach and whole grains.
The Tyrosine in Bananas
Foods to Calm ADHD Children
Gaba Vs. Kava Kava
Foods High in Chromium, Carbon, Phosphorus & Tryptophan
Bananas & Depression
List of Roughage Foods
Recommended Dose of L-Lysine
What Food or Fruit Contains Serotonin?
How to Use 5 HTP With Rhodiola Rosea to Keep Serotonin for the Brain
The Side Effects of Too Much L-Arginine
- “The Art of Healthy Eating: Let Food Be Your Medicine”; Frantz Delva; 2010
- “The Hormone Diet”; Natasha Turner; 2010
- “The Edge Effect”; Eric R. Braverman; 2005
- “101 Optimal Life Foods”; David Grotto, et al.; 2009
- Schmidt-Wilcke T, Diers M. New insights into the pathophysiology and treatment of fibromyalgia. Biomedicines. 2017;5(4):22-. doi:10.3390/biomedicines5020022
- Byun J, Shin YY, Chung S, Shin WC. Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial. J Clin Neurol. 2018;14(3):291-. doi:10.3988/jcn.2018.14.3.291
- van Donkelaar EL, Blokland A, Ferrington L, Kelly PAT, Steinbusch HWM, Prickaerts J. Mechanism of acute tryptophan depletion: is it only serotonin? Mol Psychiatry. 2011;16(7):695-713. doi:10.1038/mp.2011.9
- Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P. Glutamine: metabolism and immune function, supplementation and clinical translation. Nutrients. 2018;10(11):1564-. doi:10.3390/nu10111564
- Bulley S, Shen W. Reciprocal regulation between taurine and glutamate response via Ca2+- dependent pathways in retinal third-order neurons. J Biomed Sci. 2010;17(Suppl 1):S5-. doi:10.1186/1423-0127-17-S1-S5
- White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A. Anti-stress, behavioural and magnetoencephalography effects of an l-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover. Trial Nutrients. 2016;8(1):53-. doi:10.3390/nu8010053
- Becker S, Schweinhardt P. Dysfunctional neurotransmitter systems in fibromyalgia, their role in central stress circuitry and pharmacological actions on these systems. Pain Research and Treatment. 2012;2012:1-10. doi:10.1155/2012/741746
- Staud, R. Sodium oxybate for the treatment of fibromyalgia. Expert Opinion on Pharmacotherapy. 2011;12(11):1789-1798. doi:10.1517/14656566.2011.589836
- Schwartz T, Goradia V. Managing insomnia: an overview of insomnia and pharmacologic treatment strategies in use and on the horizon. DIC. 2013;2013: 212257. doi:10.7573/dic.212257
- Streeter C, Gerbarg P, Saper R, Ciraulo D, Brown R. Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses. 2012; 78(5):571-579. doi:10.1016/j.mehy.2012.01.021
- Olivier JDA, Vinkers CH, Olivier B. The role of the serotonergic and GABA system in translational approaches in drug discovery for anxiety disorders. Front. Pharmacol. 2013;4:74. doi:10.3389/fphar.2013.00074
Don Amerman has spent his entire professional career in the editorial field. For many years he was an editor and writer for The Journal of Commerce. Since 1996 he has been freelancing full-time, writing for a large number of print and online publishers including Gale Group, Charles Scribner’s Sons, Greenwood Publishing, Rock Hill Works and others.