The relationship between glutamate and GABA.

How can we reduce excess glutamate? 

As the most abundant neurotransmitter in our nervous system, glutamate plays a critical role in normal brain functioning and requires that its levels must be well regulated in order to avoid either an excess or dearth of this important chemical messenger. 

But you really can’t discuss glutamate without mentioning GABA (gamma-aminobutyric acid), another abundant neurotransmitter.
 
Glutamate is the main excitatory and GABA the main inhibitory neurotransmitter in the mammalian cortex.1 As such, they have a complex, homeostatic relationship that brings balance to the level of brain activity. 
 
Glutamate and GABA are integrally related in both form and function. Inhibitory neurotransmitters decrease the likelihood that a nerve impulse will fire; GABA normally inhibits brain activity, enabling you to relax.
 
Thus, when you’re low in GABA, your mind can essentially get stuck in the “on” position and you’ll find yourself anxious, overstimulated, and overwhelmed. This is not something only distinct to neurological conditions – everyone carries these neurotransmitters in their system and is subject to effects from unregulated levels.
 
Reducing glutamate naturally.
 
A number of studies have shown the positive impacts of nutraceuticals as part of an integrative medicine protocol in suppressing neurotoxic mechanisms.2
 
Recommended supplements: (maybe this could be a chart-type image?)

• Taurine, which acts amazingly like GABA in the brain; 500mg, twice daily.
• Ginger, one to three capsules of a high quality product daily
• Vitamin C, 500mg twice a day.
• Coenzyme Q10, once daily, for its potent anti-glutamate properties.
• L-theanine easily crosses the blood-brain barrier (BBB) and stimulates GABA production as it can modestly lower glutamate levels; 100-200mg once daily. 
• PQQ (pyrroloquinoline quinone) 10-20mg once daily. 
• Spore-based probiotic to optimize gut health and support the microbiome. 
• Vitamin B6 (pyridoxine) is an essential cofactor required to synthesize GABA from glutamate. P5P is the active coenzyme form of Vitamin B6; 250mg once per day. 
• Magnesium glycinate to block the NMDA receptors, which are proteins found in the membrane of nerve cells that receive signals across the synapse from a previous nerve cell; 250 mg, twice daily.
• Other supplements that increase GABA include the traditional relaxing herbs kava, valerian, lemon balm, chamomile, and passionflower.

 
Beyond supplements, which should always be part of and not a substitute for a healthy lifestyle, you should also consider the benefits of: 

• Regular exercise (preferably daily if possible)
• Stress reduction management through meditation and other practices. 
• Healthy diet (you knew we’d include this on any list!). For one approach, take a look at the research behind the Prudent Diet.
• Reduce systemic inflammation by cutting out processed foods, eliminating or greatly reducing sugar and excessive alcohol consumption. 
• Avoid foods with additives like monosodium glutamate that are, as might be expected given the name, high in glutamate!

 
For a list of foods to avoid see: https://www.webmd.com/diet/high-glutamate-foods#2
 
It’s important to remember that while controlling glutamate levels is important to brain health, always seek the advice of a physician before adding or changing any of your supplements especially if you are taking prescribed medications to treat a particular disorder. And let us know if we can provide additional information or schedule an appointment to discuss your individual concerns. We are here to help!
 
In hope and healing,
Dr. Suzanne Gazda
 
To better understand the science behind glutamate and our brain, see: https://www.suzannegazdamd.com/scientifically-speaking1/is-there-support-for-the-efficacy-of-memantine-in-ms

References:
 
1 Petroff O. A. (2002). GABA and glutamate in the human brain. The Neuroscientist : a review journal bringing neurobiology, neurology and psychiatry, 8(6), 562–573. https://doi.org/10.1177/1073858402238515
 
2 Blaylock, R. L., & Maroon, J. (2012). Natural plant products and extracts that reduce immunoexcitotoxicity-associated neurodegeneration and promote repair within the central nervous system. Surgical neurology international, 3, 19. https://doi.org/10.4103/2152-7806.92935. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307240/