Nutrition Diet: What Can Decrease Glutamate for Optimal Brain Health?

October 13, 2025 •

3 min read

According to a 2017 study, individuals with conditions like multiple sclerosis often exhibit higher-than-average glutamate levels in their blood, which can contribute to neurological symptoms. Understanding what can decrease glutamate through a targeted nutrition diet is a key strategy for supporting neurological health and overall well-being.

Quick Summary

An elevated glutamate-to-GABA ratio can cause neurological overstimulation and symptoms like pain and anxiety. This imbalance can be addressed by reducing dietary sources of free glutamate, emphasizing protective nutrients, and considering specific supplements to support balance.

Key Points

Minimize Free Glutamate: Reduce intake of additives like MSG, hydrolyzed proteins, and high-glutamate foods like aged cheese and soy sauce.
Eat Protective Nutrients: Increase consumption of magnesium, B vitamins (especially B6), omega-3s, and antioxidants like Vitamin C to support glutamate regulation and GABA production.
Incorporate Calming Supplements: Consider L-theanine, taurine, and NAC under medical supervision to help balance the glutamate-GABA ratio.
Embrace Whole Foods: Focus on an unprocessed diet with plenty of fresh vegetables, lean proteins, and healthy fats to avoid hidden glutamate sources.
Practice Stress Management: Engage in mind-body practices like yoga and meditation, as they can help increase GABA and counteract excessive glutamate signaling.
Limit Alcohol Consumption: Chronic or excessive alcohol use can disrupt the neurotransmitter balance, leading to elevated glutamate over time.
Prioritize Label Reading: Be diligent in checking ingredient lists for common additives that are high in hidden free glutamate.

Understanding the Glutamate-GABA Balance

Glutamate is the central nervous system's most abundant excitatory neurotransmitter, vital for learning and memory. GABA, the primary inhibitory neurotransmitter, calms neural activity. A proper balance is critical; excess glutamate can lead to excitotoxicity, potentially harming nerve cells. Diet and lifestyle significantly influence this balance.

Dietary Strategies to Reduce Glutamate

Managing dietary intake of free glutamate and supporting GABA production are key.

Foods and additives to minimize or avoid: Processed foods, aged and fermented products, cured meats, and some vegetables (ripe tomatoes, mushrooms) and legumes (soybeans, peas, lentils) contain high free or convertible glutamate. The artificial sweetener aspartame should also be avoided.

Beneficial foods and habits to adopt: Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Incorporate leafy greens, celery, fresh fish, chicken, olive oil, avocado, and almonds. Some studies suggest a ketogenic diet may help.

Supplements That Can Help Decrease Glutamate

Several supplements can aid in regulating glutamate.

Magnesium: Blocks NMDA glutamate receptors, preventing overstimulation. Glycinate is a recommended form.
Taurine: Offers neuroprotection against glutamate excitotoxicity.
L-Theanine: Found in green tea, it lowers glutamate activity and increases GABA.
N-Acetyl Cysteine (NAC): Helps clear glutamate from synapses.
B Vitamins (B6, B12, Folate): B6 is essential for converting glutamate to GABA.
Omega-3 Fatty Acids: Protect against MSG toxicity and support glutamate regulation.
Coenzyme Q10 (CoQ10): Protects against oxidative stress from excitotoxicity.
Vitamin C: Attenuates NMDA receptor activity and increases glutamate reuptake.

Low-Glutamate vs. Standard Diet


Feature	Low-Glutamate Diet	Standard Diet
Primary Goal	Minimize free glutamate, optimize nutrients	Convenience, flavor enhancement
Free Glutamate Sources	Minimizes or avoids additives (MSG, yeast extract), limits high-glutamate foods (aged cheese, soy sauce)	Abundant in processed foods, fast food, and many sauces
Processed Foods	Consists primarily of whole, unprocessed foods	High intake of processed and packaged foods, including ready-meals
Protein Sources	Fresh meats (salmon, cod, chicken), eggs, lower-glutamate nuts (almonds)	Cured meats, lunch meats, high-glutamate protein sources, MSG-laden seasonings
Flavoring	Relies on fresh herbs, spices, and natural seasonings	Often relies on MSG and artificial flavorings for savory taste
Neurotransmitter Support	Incorporates nutrients like magnesium, B vitamins, and omega-3s to support GABA production	Often lacks adequate levels of vitamins and minerals needed for neurotransmitter balance

Lifestyle Factors for Glutamate Regulation

Lifestyle choices also play a role.

Mind-Body Practices: Yoga and meditation can increase GABA levels. A 60-minute yoga session can boost GABA.
Stress Management: Chronic stress negatively impacts glutamate.
Limit Alcohol: Chronic alcohol use can increase glutamate.
Read Labels Carefully: Be aware of hidden glutamate in processed foods.

Working with a Healthcare Professional

Consulting a healthcare provider or registered dietitian is advised for personalized guidance and to ensure dietary and supplemental changes are appropriate. A supervised elimination diet might be recommended to identify sensitivities.

Conclusion

Managing glutamate through diet and lifestyle is effective for those with neurological overstimulation. Reducing high-glutamate foods and additives, increasing protective nutrients, and adopting calming habits can improve the glutamate-GABA balance. Key strategies include eliminating processed foods, choosing fresh ingredients, and considering supplements like magnesium, L-theanine, and B vitamins. This approach supports brain health and wellness but should be guided by a professional. For more scientific literature, refer to authoritative sources like the National Institutes of Health website.

Frequently Asked Questions

The primary dietary source of excess free glutamate often comes from processed foods containing added monosodium glutamate (MSG) and other flavor enhancers like hydrolyzed protein and yeast extract.

Magnesium functions by blocking the NMDA glutamate receptor in nerve cells, which helps to prevent the over-excitation of neurons caused by excessive glutamate.

Yes, green tea contains L-theanine, an amino acid that can reduce glutamate activity in the brain by blocking receptors and boosting the production of the calming neurotransmitter GABA.

Some animal studies suggest that the high-fat, low-carbohydrate ketogenic diet can decrease glutamate levels and support neurological health, possibly by promoting more efficient disposal of excess glutamate.

No, glutamate is a natural component of many whole foods and is necessary for proper brain function. The issue arises with excessive intake of free glutamate from additives and processed foods, which can disrupt the delicate balance with GABA.

Avoiding MSG and other flavor enhancers is a key strategy for reducing your intake of free glutamate, which can be an important step for individuals sensitive to glutamate's excitatory effects.

While the blood-brain barrier regulates the entry of dietary glutamate into the brain, excessive dietary intake of free glutamate is theorized to potentially contribute to neurotoxicity, and a low-glutamate diet has been shown to improve symptoms in some chronic pain conditions.