If you’re trying to increase GABA, you’re probably looking for calmer nerves, better stress resilience, improved sleep, or fewer “wired” feelings—without feeling sedated all day. This guide covers practical, science-informed ways to support GABA activity.
If you’re searching for a natural source of GABA, the answer is broader than a single food or supplement. Some foods contain GABA or provide nutrients used in GABA production, while lifestyle factors such as exercise, sleep, and yoga may support your body’s own GABA activity.
Gamma-aminobutyric acid (GABA) is the brain’s primary calming neurotransmitter. It plays a key role in regulating nervous system overactivity, promoting relaxation, and supporting a bright and healthy mood. Some people seek to boost their GABA levels as a strategy for helping to manage stress, anxiety, poor sleep, and overstimulation.
In one small human pilot study, 8 experienced yoga practitioners showed a 27% increase in brain GABA levels after a single 60-minute yoga session, while 11 comparison subjects who spent 60 minutes reading showed no increase.(15) Yoga is not itself a dietary source of GABA, but the finding illustrates an important point for this topic: natural lifestyle practices may influence the brain’s own GABA activity.
In this article, we will detail five natural ways to increase GABA naturally and unlock the full wellness potential of this calming, clarifying brain chemical. Let's get to it!
Key Takeaways
- GABA is essential for regulating the nervous system, managing stress, and promoting emotional balance.
- Altered GABA signaling has been studied in relation to stress, sleep disturbances, anxiety disorders, and other mental health issues, but symptoms alone cannot diagnose a GABA deficiency.
- Natural ways to support GABA activity may help promote relaxation, calm focus, and quality sleep.
- Foods can support GABA in different ways: some may contain GABA, while others supply nutrients and building blocks involved in GABA production and GABA synthesis.
- Supplements such as L-theanine, Bacopa monnieri, and magnesium support GABA activity.
- Regular exercise has been studied for effects on GABA activity and broader stress regulation.
- Meditation, mindfulness, and practices such as yoga may support calming nervous-system pathways, including GABA-related signaling.
- Prioritizing quality sleep helps maintain healthy GABA function and supports overall well-being.
Top Supplements for Helping GABA
Mind Lab Pro®: A stimulant-free nootropic stack designed to support multiple brain pathways, including neurotransmitter-related pathways. It includes GABA-supportive nutrients discussed in this article, including L-Theanine, B-vitamins, and Bacopa monnieri. Learn More About Mind Lab Pro®
Performance Lab® Sleep: A nighttime formula containing nutrients discussed in relation to relaxation and sleep, including magnesium, L-tryptophan, and lemon balm. Uncover the Sleep-Enhancing Benefit
Performance Lab® Magnesium: Supplies magnesium, an essential mineral involved in nervous system function and discussed in this article for GABA receptor support. Learn More About Performance Lab® Magnesium
Disclaimer
Changes in GABA activity have been studied in connection with mood disorders, anxiety disorders, sleep disturbances, panic attacks, alcohol withdrawal, and other mental health issues. However, symptoms such as excessive worry, poor sleep, or feeling overstimulated do not prove that your body's GABA levels are low. GABA deficiency is not something to self-diagnose from symptoms alone. If symptoms are persistent, severe, or affecting daily life, consult a qualified healthcare professional rather than trying to reduce symptoms with nutritional supplements alone.
Understanding GABA: How GABA Works as a Calming Neurotransmitter
GABA (gamma-aminobutyric acid) is the brain’s most common inhibitory neurotransmitter. Neurotransmitters are the brain's messengers, carrying signals from one neuron to another. Inhibitory neurotransmitters reduce the likelihood that nerve cells will fire.
GABA plays an important role in regulating activity in the brain and central nervous system by reducing excessive nerve cell firing. This inhibitory action helps maintain balance between GABA and other neurotransmitters. In this context, “inhibition” refers to neural signaling—not behavioral inhibition or self control.
People often seek to increase their GABA levels as a natural strategy for supporting emotional and psychological wellness.
Altered GABA activity has been studied in relation to stress and anxiety disorders.(1) But there is no simple symptom checklist that can confirm low GABA levels, and persistent anxiety, insomnia, depression, or other mental health concerns deserve professional evaluation.
People commonly explore GABA-supportive strategies for relaxation, sleep quality, positive mood, calm focus, and resilience during chronic stress or increased stress. For anxiety-focused context, see our guide to nootropics for anxiety support.
Let's dig into five ways to increase GABA levels naturally, along with some of the GABA benefits that are associated with healthy levels.
1. Natural Source of GABA: GABA-Rich Foods
A natural source of GABA can mean two different things: foods that contain GABA itself and foods that provide nutrients or amino-acid building blocks used in GABA production. A balanced diet can therefore support GABA synthesis without implying that every “GABA food” directly raises GABA levels in the brain.
When people search for GABA rich foods or GABA foods, fermented foods are especially relevant, while foods such as fish, eggs, mushrooms, tomatoes, broccoli, walnuts, soybeans, and whole grains can contribute nutrients used in normal neurotransmitter metabolism.
A short science lesson: GABA is produced by another amino acid found in the brain—glutamate. This amino acid is relatively abundant in the diet and is found in high concentrations in these foods:(2)
- Cured and preserved foods such as cheeses and meats
- Slow-cooked meat and poultry
- Bone broths
- Fish
- Eggs
- Mushrooms
- Tomatoes
- Broccoli
- Walnuts
- Soybeans
Our brain also requires other co-factors such as vitamin B6, which supports the production of GABA.(3) So there may be additional benefits to increasing your intake of B6 rich foods, such as:
- Spinach
- Broccoli
- Brussels sprouts
- Garlic
- Bananas
Additionally, GABA may also be synthesized by gut bacteria,(4) so increasing your consumption of probiotic-rich foods such as fermented foods like sauerkraut, kimchi, miso, tempeh, and kefir may help increase your GABA levels, too.
If you are trying to increase GABA production through diet, think in terms of supplying normal nutritional building blocks and cofactors rather than forcing neurotransmitter levels upward. Boosting GABA levels is not automatically better.
A poor diet can leave gaps in nutrients involved in neurotransmitter metabolism, so a varied food-first approach is a practical foundation for healthy GABA levels. Food choices support overall health, but they should not be expected to act like medications or produce an immediate calming effect.
2. Natural Supplements
GABA is also sold as an amino acid dietary supplement. Direct GABA supplements supply gamma-aminobutyric acid itself, but oral GABA supplementation has an important limitation: it is uncertain how efficiently supplemental GABA crosses the blood brain barrier and influences the brain.(2)
Nutritional supplements, including some herbal supplements and brain-boosting nootropics, can help the body produce GABA via direct and indirect pathways. Some of the top supplements for supporting GABA are:
- L theanine, an amino acid found naturally in green tea. Research has examined L-theanine in relation to GABA activity and GABA receptors, which may contribute to its calming effects and calm focus profile.(5)
- Bacopa monnieri has been discussed for several neurochemical pathways, including GABA-related activity, although this reference does not establish that Bacopa reliably increases GABA production in humans.(6)
- Magnesium supports normal nervous system function and has been discussed in relation to GABA receptor activity and excitatory-inhibitory balance.(7) Learn about today's best magnesium supplement
- Lemon balm (Melissa officinalis) is a traditional calming herb studied for psychological well-being and calming effects.(8) Mechanistic discussions often include GABA-related pathways, but this reference does not establish that lemon balm reliably raises human brain GABA levels.
- Vitamin B6 (pyridoxine) is another key player in GABA synthesis. It’s required for the conversion of glutamate -- an excitatory neurotransmitter -- into GABA. Without adequate B6, this conversion slows down, potentially contributing to nervous tension and mood imbalances.(9) Learn more about nootropic Vitamin B6
- Prebiotics may support GABA indirectly through the gut brain axis. Certain beneficial bacteria have been shown to produce or metabolize GABA-related compounds.(4)
I’ve improved my gut health exponentially. Can’t recommend them enough.Josh S
For the best safety and greatest health benefits, GABA supplementation -- whether it's direct GABA supplements or indirect support -- should only be done under the supervision of your doctor.
3. Exercise
Regular exercise has been studied as an intervention that may influence GABA activity and broader brain health.(10) Exercise also supports overall health, stress regulation, and sleep quality, making it a practical part of a GABA-supportive lifestyle.
Aerobic exercise is generally preferred for GABA because it:
- Reduces cortisol (a stress hormone that interferes with GABA signalling).
- Stimulates BDNF (brain-derived neurotrophic factor), which supports GABA system.
Aerobic exercise has received particular attention in GABA research, but resistance training and movement-based stress practices may also be useful for overall well-being. The evidence in this article does not establish one exercise type as universally best for increasing GABA levels.
4. Meditation and Mindfulness
Mindfulness, meditation, and slow breathing are natural ways to help the nervous system shift toward a calmer state. You can also practice yoga or tai chi as movement-based stress-management strategies. In the small pilot study noted above, experienced yoga practitioners showed a 27% increase in brain GABA after a 60-minute yoga session, while the reading comparison group showed no increase.(15) Because the study was small and involved experienced practitioners, it should be viewed as preliminary evidence rather than proof that yoga will raise GABA in everyone.
“What surprised me was how much calmer and more settled my mind felt.”
5. Sleep
GABA signaling plays an important role in sleep and nervous-system inhibition. Research has reported altered GABA-related inhibition in insomnia disorders.(11) This relationship does not mean that every case of poor sleep is caused by low GABA.
Sleep and GABA are closely related, so protecting regular, restful sleep is a sensible foundation for nervous-system balance. Better sleep can also reduce the fatigue and increased stress that make calm regulation harder.
Rather than trying to “hack” a single neurotransmitter, prioritize consistent sleep timing, enough sleep, and habits that support quality sleep over time.
Sleep and GABA are closely related. Improving either one -- your sleep quality or your GABA support -- can help restore balance and promote better overall wellness.
An immediate change in quality and consistency of sleep. I highly recommend it.Stephanie B
Top Nootropic Stack for GABA
Mind Lab Pro® for GABA-Related Support and Cognitive Performance
MLP Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)
Mind Lab Pro® (MLP®) is a stimulant-free nootropic stack designed to support multiple pathways involved in brain health and cognitive performance, including pathways related to neurotransmitters, stress resilience, and calm focus.
“It also helped calm me in stressful moments and reduced some of my reactionary stress responses.”
MLP® includes ingredients discussed in relation to GABA activity, including L-Theanine and vitamin B6.
GABA-related support is only one part of the formula’s broader cognitive positioning. Mind Lab Pro® is intended to support areas such as attention, memory, mental clarity, stress resilience, and overall cognitive performance rather than directly increase GABA as a drug-like effect.
Mind Lab Pro® is backed by three human research studies:
- MLP® was associated with significant improvements in information processing speed versus placebo.(12)
- MLP® was linked to improvements in several memory measures versus placebo, with the largest gains reported in immediate and delayed recall.(13)
- A 2025 study reported EEG differences in brain-network interdependence, although behavioral performance was not faster or more accurate than placebo.(14)
Learn more about the Mind Lab Pro® clinical research studies
For readers seeking a stimulant-free stack, Mind Lab Pro® offers broad cognitive support that may complement the diet, sleep, exercise, and calming strategies discussed in this guide.
Frequently Asked Questions
How can I increase GABA naturally?
You can support GABA naturally by combining five core strategies: eating GABA-supportive foods, using appropriate calming nutrients, exercising regularly, practicing meditation or mindfulness, and protecting sleep quality. These approaches are better viewed as support for healthy GABA activity than as a way to force GABA levels upward.
How can I increase GABA fast?
If you want in-the-moment calming support, breathing exercises, meditation, or a short walk are practical options. Food and sleep habits usually matter more over time. Supplements should not be treated as an instant sedative, and anyone taking medications or managing a medical condition should review GABA supplements or calming nutrients with a healthcare professional.
What foods serve as a Natural Source of GABA?
Foods discussed in relation to GABA include fermented foods plus nutrient-dense staples such as fish, eggs, mushrooms, tomatoes, broccoli, walnuts, and soybeans. Vitamin B6-rich foods like spinach, broccoli, Brussels sprouts, garlic, and bananas provide a cofactor involved in GABA synthesis. Fermented foods such as sauerkraut, kimchi, miso, tempeh, and kefir also support the gut microbiome, which is relevant to the gut brain axis.
What supplements help increase GABA or support GABA activity?
Common supplements used to support GABA activity include L-theanine, magnesium, lemon balm, vitamin B6, and Bacopa monnieri. These do not all work the same way. Some help the body produce GABA, some help GABA receptors function more effectively, and some may help reduce GABA breakdown. This is why many people choose a combination approach based on their goal, such as calm focus during the day or better sleep at night. For a deeper look at one of the key nutrients, see Vitamin B6.
Do GABA supplements work?
Direct GABA supplements provide gamma-aminobutyric acid itself, but research suggests oral GABA may not cross the blood-brain barrier efficiently in all cases. That is one reason many people focus on indirect GABA support instead, using nutrients and lifestyle habits that help the body regulate GABA signaling naturally. In practice, some people still report benefits from direct GABA supplements, but results can vary. For safety, it is best to review supplement choices with a healthcare professional, especially if you take medications or have a medical condition.
What causes low GABA levels or low GABA activity?
Low or altered GABA activity has been discussed in relation to chronic stress, poor sleep, and some mental health conditions, but symptoms such as restlessness, excessive worry, or feeling overstimulated are not specific enough to identify GABA levels. Persistent symptoms should be discussed with a healthcare professional rather than attributed to GABA alone.
How can I support GABA receptors naturally?
Healthy GABA receptor function depends on normal nervous-system physiology rather than one supplement. Magnesium, regular exercise, quality sleep, and stress-management practices can support the broader environment in which GABA receptors function, but this article does not establish that any one strategy directly “repairs” GABA receptors.
Can exercise and meditation really increase GABA?
Exercise has been studied in relation to GABA activity, while mindfulness, yoga, and deep breathing are commonly used for stress regulation. The evidence in this article is stronger for exercise-related GABA research than for claiming that meditation itself directly raises GABA levels.
What are the top supplements for helping GABA?
The page highlights several products commonly used for GABA support, including Mind Lab Pro for broad nootropic support, Performance Lab Sleep for nighttime recovery, Performance Lab Prebiotic for gut-brain support, and Performance Lab Magnesium for magnesium-based GABA support. The best choice depends on whether your priority is daytime calm and focus, sleep quality, or foundational nutrient support. If you want a broader overview of how neurotransmitters work together, read Nootropics and Neurotransmitters. If anxiety is the main concern, this guide may also help: Anti Anxiety Nootropic Stack.
Summary on How to Increase GABA Levels Naturally
GABA is a major inhibitory neurotransmitter involved in regulating nervous system activity. Healthy GABA signaling is relevant to calm, sleep, stress responses, and overall brain function.
Because symptoms cannot reliably tell you your body's GABA levels, the goal of the strategies in this guide is not to “fix” a presumed deficiency. It is to support the lifestyle, nutritional, and nervous-system factors associated with healthy GABA activity.
Natural ways to support GABA include a nutrient-dense diet, fermented foods, appropriate calming nutrients, regular exercise, mindfulness practices, and quality sleep. GABA calming support is best viewed as support for normal inhibitory signaling—not a shortcut to sedate yourself or mechanically balance mood. These strategies may help maintain healthy GABA activity and general well-being without assuming that more GABA is always better.
These natural strategies allow you to support GABA and foster a more relaxed, resilient state of mind.
References
- Lydiard, R. B. (2003). The role of GABA in anxiety disorders. Journal of Clinical Psychiatry, 64(Suppl 3), 21–27. Link
- Briguglio M, Dell'Osso B, Panzica G, Malgaroli A, Banfi G, Zanaboni Dina C, Galentino R, Porta M. Dietary Neurotransmitters: A Narrative Review on Current Knowledge. Nutrients. 2018 May 10;10(5):591. Link
- Durrani D, Idrees R, Idrees H, Ellahi A. Vitamin B6: A new approach to lowering anxiety, and depression? Ann Med Surg (Lond). 2022 Sep 15;82:104663. Link
- Strandwitz P, Kim KH, Terekhova D, Liu JK, Sharma A, Levering J, McDonald D, Dietrich D, Ramadhar TR, Lekbua A, Mroue N, Liston C, Stewart EJ, Dubin MJ, Zengler K, Knight R, Gilbert JA, Clardy J, Lewis K. GABA-modulating bacteria of the human gut microbiota. Nat Microbiol. 2019 Mar;4(3):396-403. Link
- Nathan, P. J., Lu, K., Gray, M., & Oliver, C. (2006). The neuropharmacology of L-theanine (N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. Journal of Herbal Pharmacotherapy, 6(2), 21–30. Link
- Walker EA, Pellegrini MV. Bacopa monnieri. [Updated 2023 Mar 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Link
- Papadopol V, Nechifor M. Magnesium in neuroses and neuroticism. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Link
- Mathews IM, Eastwood J, Lamport DJ, Cozannet RL, Fanca-Berthon P, Williams CM. Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis) in Psychological Well-Being: A Review. Nutrients. 2024 Oct 18;16(20):3545. doi: 10.3390/nu16203545. Link
- Field DT, Cracknell RO, Eastwood JR, Scarfe P, Williams CM, Zheng Y, Tavassoli T. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022 Nov;37(6):e2852. Link
- Novak TS, McGregor KM, Krishnamurthy LC, Evancho A, Mammino K, Walters CE Jr, Weber A, Nocera JR. GABA, Aging and Exercise: Functional and Intervention Considerations. Neurosci Insights. 2024 Sep 26;19:26331055241285880. Link
- Xiang, T., Liao, J., Cai, Y., Lin, Y., & Li, C. (2023). Impairment of GABA inhibition in insomnia disorders: Evidence from the peripheral blood system. Frontiers in Psychiatry, 14, 1134434. Link
- Utley A, Gonzalez Y, Imboden CA. The Efficacy of A Nootropic Supplement on Information Processing in Adults: A Double Blind, Placebo Controlled Study. Biomed J Sci & Tech Res 49(1)-2023. Link
- Abbott-Imboden C., Gonzalez Y., Utley A. (2023). Efficacy of the nootropic supplement Mind Lab Pro on memory in adults: Double blind, placebo-controlled study. Human Psychopharmacology: Clinical and Experimental, e2872. Link
- O’Reilly, D., Bolam, J., Delis, I., & Utley, A. (2025). Effect of a Plant-Based Nootropic Supplement on Perceptual Decision-Making and Brain Network Interdependencies: A Randomised, Double-Blinded, and Placebo-Controlled Study. Brain Sciences, 15(3), 226. Link
- Streeter CC, Jensen JE, Perlmutter RM, Cabral HJ, Tian H, Terhune DB, Ciraulo DA, Renshaw PF. Yoga Asana sessions increase brain GABA levels: a pilot study. J Altern Complement Med. 2007;13(4):419-426. doi:10.1089/acm.2007.6338. Link
