Understanding Nutrition: What Herbs Increase GABA Levels?

October 25, 2025 •

4 min read

Over 20% of all neurons in the brain are estimated to be GABAergic, and certain herbs may help modulate this important inhibitory system. Finding out what herbs increase GABA levels? can offer natural, dietary strategies to support brain function for a calmer mind and improved sleep.

Quick Summary

This article explores how specific herbs, including Valerian, Lemon Balm, and Passionflower, can interact with the brain's GABA system to promote relaxation. It details their potential mechanisms of action, highlighting their historical use for managing stress, anxiety, and sleep disturbances.

Key Points

GABA is the brain's main calming neurotransmitter: It works to decrease neuronal activity, helping to manage anxiety, stress, and fear.
Valerian root modulates GABA receptors: The active component, valerenic acid, interacts with GABA-A receptors to improve sleep.
Passionflower can boost GABA levels: This herb may increase GABA in the brain to reduce anxiety and calm racing thoughts.
Lemon Balm inhibits GABA breakdown: It works by decreasing the activity of the GABA transaminase enzyme, which helps maintain higher GABA levels.
Ashwagandha and Chamomile also support GABA: Ashwagandha modulates receptors, while Chamomile's apigenin binds to specific GABA-A receptors, aiding relaxation.
Natural strategies complement herbs: Lifestyle changes like yoga, meditation, and a diet rich in certain nutrients can also support healthy GABA levels.
Consult a professional before use: Herbs can have potent effects and interact with medications, so always seek medical advice before starting any new regimen.

The Role of GABA in the Body

Gamma-aminobutyric acid (GABA) is the central nervous system's most abundant inhibitory neurotransmitter, meaning it dampens nerve cell activity. By blocking certain signals in the brain, GABA helps produce a calming effect, which is crucial for controlling anxiety, stress, and fear. A healthy balance between the inhibitory effects of GABA and the excitatory effects of glutamate is essential for proper brain function. When GABA levels are disrupted or low, it can lead to various neurological and mental health conditions, including anxiety, mood disorders, and insomnia. This has led to an increased interest in natural, plant-based remedies that can interact with the GABAergic system to restore balance and promote a sense of calm.

Key Herbs for Supporting GABA Activity

Many herbs have been traditionally used for their sedative and anxiolytic properties, with modern research suggesting their effectiveness may be linked to their interaction with GABA receptors and signaling pathways. Some of the most promising include:

Valerian Root (Valeriana officinalis)

Valerian root is perhaps one of the most widely known herbal remedies for sleep and anxiety. Studies have shown that its active component, valerenic acid, works by interacting with the GABA-A receptors in the brain. This interaction subtly increases GABA levels and enhances its effect, leading to faster sleep onset and improved sleep quality. However, caution is advised, especially when taking other sedating medications.

Passionflower (Passiflora incarnata)

Used for centuries to treat anxiety and insomnia, passionflower's calming effect is thought to come from its ability to increase GABA levels in the brain. It helps to reduce overactive thoughts and promotes a state of relaxation. In vitro studies have suggested that passionflower extract can inhibit the binding of ligands to both GABAA and GABAB receptors, potentially modulating GABAergic signaling.

Lemon Balm (Melissa officinalis)

This member of the mint family has a long history of use for managing stress and anxiety. Research suggests that lemon balm extract can increase GABA levels by inhibiting the enzyme GABA transaminase, which is responsible for breaking down GABA in the brain. This effectively allows more GABA to remain active, promoting a more relaxed state.

Ashwagandha (Withania somnifera)

An adaptogenic herb widely used in Ayurvedic medicine, Ashwagandha helps the body adapt to stress by reducing cortisol levels. Some animal and test tube studies indicate it may also support neurological function by modulating GABA and other neurotransmitter receptors.

Chamomile (Matricaria recutita)

Chamomile is a mild tranquilizer and sleep inducer, often consumed as a tea. It contains an antioxidant called apigenin, which binds to specific GABA-A receptors in the brain, decreasing anxiety.

Kava (Piper methysticum)

Kava is a traditional herbal medicine from the South Pacific known for its anxiolytic and sedative effects. It is believed to work by increasing the binding of GABA to its receptors, which in turn leads to a calming effect. Due to potential liver safety concerns, consultation with a healthcare provider is essential.

Chinese Jujube (Zizyphus jujuba)

This traditional Chinese medicinal herb, particularly its seeds, has been used to treat insomnia. Research indicates that sanjoinine A, an alkaloid found in the seeds, may activate GABAA receptors and increase GABA synthesis.

Comparison of GABA-Boosting Herbs


Herb	Primary Mechanism	Primary Benefit	Important Consideration
Valerian Root	Modulates GABA-A receptor, increases GABA availability	Sleep onset, sleep quality	Avoid with sedating medications.
Passionflower	Increases GABA levels, affects GABA-A & GABA-B receptors	Anxiety, sleep disturbances	Bioavailability of GABA itself is uncertain.
Lemon Balm	Inhibits GABA-T enzyme breakdown of GABA	Stress, anxiety, relaxation	Generally well-tolerated, may interact with some medications.
Ashwagandha	Modulates GABA receptors, reduces cortisol	Stress adaptation, neurological function	Often used as an adaptogen, consult doctor for use.
Chamomile	Apigenin binds to GABA-A receptors	Relaxation, mild tranquility	Caution with blood thinners due to blood-thinning effects.
Kava	Increases GABA binding to receptors	Anxiety, sedative effects	Potential for liver toxicity, consult healthcare provider.
Chinese Jujube	Activates GABAA receptor, increases GAD expression	Insomnia treatment	Mechanism for single component still requires research.

Natural GABA Support and Practical Considerations

While herbal supplements can be a helpful tool, incorporating natural, GABA-supporting foods into your diet is another simple strategy. Foods rich in glutamate, the precursor to GABA, along with fermented foods, can help support the body's natural production. Some examples include spinach, nuts, whole grains, fermented foods like kimchi and kefir, and teas such as green, black, and oolong. Engaging in stress-reducing activities like yoga, meditation, and moderate-to-vigorous exercise has also been shown to increase GABA activity in the brain.

It is critical to remember that herbs can be potent and may interact with prescription medications. Before starting any new herbal supplement regimen, especially for conditions like anxiety or sleep disorders, consulting with a healthcare professional is strongly recommended. They can provide guidance on appropriate dosage and help ensure there are no dangerous interactions. The U.S. National Institutes of Health provides comprehensive resources on complementary and integrative health, which can be a valuable starting point for research on herbal remedies. National Center for Complementary and Integrative Health.

Conclusion

For those seeking natural ways to support relaxation and balance brain activity, exploring what herbs increase GABA levels? can provide a promising avenue. Herbs such as Valerian root, Passionflower, and Lemon Balm have been traditionally used for their calming effects, with modern research supporting their mechanisms through interactions with the GABAergic system. By combining these herbal strategies with dietary adjustments and lifestyle changes like yoga and meditation, individuals can build a holistic approach to managing stress and promoting a calmer state of mind. Always approach herbal supplementation with caution and professional guidance to ensure safety and effectiveness.

Frequently Asked Questions

The effectiveness of oral GABA supplements for directly increasing brain GABA levels is debated. It is not clear whether GABA supplements can effectively cross the blood-brain barrier. Some effects may be indirect, such as via the gut-brain axis.

Chamomile tea is well-regarded for promoting GABA activity. It contains an antioxidant called apigenin, which binds to specific GABA-A receptors in the brain to help reduce anxiety and promote relaxation. Green, black, and oolong teas also contain L-theanine, which can increase GABA levels.

The time it takes for herbs to work can vary widely depending on the individual, the specific herb, and the dosage. Some, like Chamomile tea, can produce mild, immediate effects. Others, like Ashwagandha, may require consistent use over several weeks to build up effects.

You should not take GABA-enhancing herbs with anxiety medication without consulting a healthcare provider. Some herbs can have significant interactions with prescription drugs, including sedatives and antidepressants. For instance, Valerian root and Kava should be used with extreme caution if you are taking benzodiazepines.

While foods don't contain high amounts of bioavailable GABA, they can provide precursors and cofactors. Foods rich in glutamate, like spinach, mushrooms, and lean proteins, and those high in Vitamin B6, such as bananas and avocados, can support the body's natural GABA production. Fermented foods like kimchi and kefir also contain GABA-producing probiotics.

While Kava is effective for reducing anxiety, it carries safety concerns, particularly regarding potential liver damage. It should be used with extra caution, especially if you have liver issues or are taking other sedating medication. Always consult with a doctor before use.

Herbs can support GABAergic activity, but they are not a substitute for a balanced lifestyle. Combining herbal support with other natural strategies like a balanced diet, exercise, and stress-reducing techniques like meditation and yoga is often more effective for managing anxiety and promoting well-being.