What can I drink to increase GABA? Your Guide to Calming Beverages

October 4, 2025 •

4 min read

GABA, or gamma-aminobutyric acid, is the body's primary calming neurotransmitter, vital for regulating the nervous system and managing stress. For those seeking natural ways to promote relaxation, understanding what can I drink to increase GABA is a common question, and the answer lies in both direct sources and foods that support the body’s own production.

Quick Summary

Certain beverages like teas containing L-theanine, fermented drinks rich in probiotics, and smoothies packed with co-factor nutrients can help enhance GABAergic activity. The key is supporting the body's natural synthesis and function, as ingested GABA often struggles to cross the blood-brain barrier.

Key Points

L-theanine in Tea: Green, white, and oolong teas contain L-theanine, an amino acid that increases GABA activity to promote calmness without causing drowsiness.
Probiotics from Fermented Drinks: Beverages like kefir and kombucha contain beneficial bacteria that can produce GABA in the gut, supporting the gut-brain axis and influencing mood.
Herbal Infusions for Relaxation: Traditional herbal teas such as passionflower and lemon balm are believed to support GABA function by interacting with its receptors or inhibiting its breakdown.
Nutrient-Rich Smoothies: Making smoothies with ingredients high in magnesium (spinach, bananas) and Vitamin B6 (bananas, sweet potatoes) provides the necessary building blocks for your body to produce GABA.
Avoid Alcohol: While alcohol initially enhances GABA activity, chronic use leads to depletion and imbalance, which is detrimental to long-term neurological health and is not a healthy strategy.

The Science Behind How Drinks Influence GABA

Before reaching for a drink, it's essential to understand how GABA works. As the brain's main inhibitory neurotransmitter, GABA reduces neural excitability and promotes calmness. However, the blood-brain barrier, a protective membrane, makes it difficult for ingested GABA to reach the brain effectively. Instead of consuming direct GABA, a more effective strategy is to consume beverages that contain co-factors, precursors, or other compounds that help the body produce or regulate its own GABA.

Key mechanisms include:

The Gut-Brain Axis: Your gut microbiome plays a crucial role in producing neurotransmitters, including GABA. Probiotic-rich drinks can foster a healthy gut, indirectly supporting your body's neurotransmitter balance.
Nutrient Support: Specific vitamins and minerals are vital for GABA synthesis. For instance, Vitamin B6 is a required co-factor for the enzyme that converts glutamate into GABA. Magnesium is another key mineral that supports GABA receptor function.
Enhancing GABA Activity: Certain compounds, like the amino acid L-theanine found in tea, can enhance the activity of GABA in the brain without directly containing it, promoting a state of calm focus.

Teas and Herbal Infusions that Support GABA

Drinking tea is one of the most popular and easiest ways to naturally influence GABA activity, thanks to its content of L-theanine and other calming compounds.

Green, White, and Oolong Tea

These true teas, derived from the Camellia sinensis plant, are excellent sources of L-theanine. This amino acid boosts levels of GABA and other calming brain chemicals like serotonin and dopamine, without causing drowsiness. A warm cup of tea can also provide a soothing ritual that contributes to relaxation.

GABA-Enriched Tea

For a more potent effect, some specialty teas are processed under specific conditions to significantly increase their natural GABA content. Studies have shown that consuming these teas can help reduce stress and lower blood pressure in participants.

Calming Herbal Teas

Beyond true teas, several herbal infusions are traditionally used to promote relaxation and may support GABA function:

Chamomile: Often brewed for its calming properties, chamomile contains apigenin, an antioxidant that binds to specific receptors in the brain that may decrease anxiety and initiate sleep.
Passionflower: Used historically to treat anxiety and insomnia, passionflower is thought to increase GABA levels in the brain.
Lemon Balm: This herb works by inhibiting the enzyme that breaks down GABA, thereby helping to raise GABA levels. It has been shown to reduce anxiety and improve mood.

Probiotic and Fermented Drinks

The bacteria in your gut produce GABA, linking gut health directly to your mood and stress levels. Fermented drinks can supply your gut with beneficial probiotics that help regulate this process.

Kefir and Kombucha

Kefir, a fermented milk drink, is packed with probiotics that contribute to a healthy gut microbiome. Several species of Lactobacillus and Bifidobacterium, commonly found in kefir, are known to produce GABA.
Kombucha, a fermented tea, also contains beneficial bacteria and has been shown to produce GABA during fermentation. Its fermentation qualities are also praised for improving digestion and reducing inflammation.

Specialized Fermented Beverages

Innovations in functional beverages have led to specialized products like fermented apple or brown rice milk drinks, which are specifically engineered with probiotic strains to yield high GABA content. Research into these fortified beverages is ongoing, but early findings show promise for their health-enhancing potential.

Nutrient-Rich Smoothies and Juices

Create your own GABA-friendly drinks by blending ingredients rich in the nutrients your body needs to produce GABA naturally.

Magnesium-Rich Ingredients: Incorporate bananas, leafy greens (like spinach), avocados, and nuts (almonds, cashews) into your smoothie base.
Vitamin B6 Sources: Add bananas, spinach, and sweet potatoes to your juices or smoothies. Vitamin B6 is essential for the conversion of glutamate to GABA.
Probiotic Boosters: Add a spoonful of kefir, yogurt, or a fermented powder to your smoothie for a probiotic kick.

Example: Calming Berry & Banana Smoothie

1 frozen banana (source of B6 and magnesium)
1 cup mixed berries (antioxidants)
Handful of fresh spinach (magnesium, B6)
1/2 cup plain kefir or probiotic yogurt
1 tablespoon chia seeds (magnesium)
1/2 cup almond milk

Comparison Table: Drinks that Influence GABA


Drink Type	Primary Mechanism	Key Ingredients	Evidence	Note
GABA-Enriched Tea	Direct GABA consumption	GABA, L-theanine	Strong	Specially processed to boost GABA content.
Green/Oolong Tea	L-theanine to enhance GABA activity	L-theanine, catechins	Good	Promotes calm without drowsiness.
Fermented Kefir/Kombucha	Probiotic production of GABA	Lactic acid bacteria (LAB)	Moderate	Supports the gut-brain axis.
Herbal Teas (e.g., Passionflower)	Supports GABA receptors or inhibits breakdown	Various plant compounds	Moderate	Traditionally used for relaxation.
Nutrient-Rich Smoothies	Supplies precursors and co-factors for GABA synthesis	Vitamin B6, magnesium, amino acids	Supporting	Helps the body produce its own GABA.

The Misconception of Alcohol and GABA

While alcohol initially enhances GABA activity, it is a very unhealthy and dangerous approach to managing stress. Chronic alcohol consumption depletes GABAergic function over time, creating a damaging imbalance between inhibitory GABA and excitatory glutamate. This can lead to increased anxiety, poor sleep, and even excitotoxic neuronal damage, and is not a viable or healthy strategy for sustained GABA support.

Conclusion: Your Nutritional Path to Calmer Drinking

Instead of relying on potentially ineffective supplements or damaging substances, focus on supporting your body's natural GABA production and function through a nutritious diet and mindful drink choices. Incorporating L-theanine-rich teas, probiotic beverages like kefir or kombucha, and homemade smoothies with GABA-supporting nutrients provides a holistic and safe approach. These choices not only help with relaxation but also offer a range of other health benefits, nurturing your overall well-being. By opting for these functional, natural options, you can effectively answer the question, "what can I drink to increase GABA?" and make a lasting positive impact on your mental and physical health.

For further reading on the gut-brain axis and its effect on neurotransmitters, explore research compiled by the National Institutes of Health.

Frequently Asked Questions

Scientific evidence is not yet clear on whether ingested GABA effectively crosses the blood-brain barrier to increase GABA levels in the brain. Focusing on drinks that support the body's natural GABA production is often a more reliable strategy.

Probiotics in fermented drinks like kefir and kombucha contribute to a healthy gut microbiome, and some species of gut bacteria naturally produce GABA. This supports the gut-brain axis, which can influence your overall neurotransmitter balance and mood.

While green, white, and oolong tea contain the amino acid L-theanine, which enhances GABA activity, black tea generally has lower levels of L-theanine due to fermentation. Specialized GABA-enriched teas are processed to have significantly higher GABA content.

Herbal teas like chamomile, passionflower, and lemon balm are traditionally used for calming effects and may support GABA function. However, it is always recommended to consult with a healthcare professional before using them for medical purposes, especially if you take other medications.

Key smoothie ingredients include bananas and spinach for Vitamin B6 and magnesium, both essential for the body's GABA synthesis and receptor function. Adding kefir or probiotic yogurt can also support the gut-brain axis.

Some functional non-alcoholic spirits do not contain GABA itself but use botanical blends to enhance the effectiveness of your brain's natural GABA. They typically work by modulating GABA receptors rather than directly increasing the neurotransmitter.

While acute alcohol consumption can enhance GABA activity, chronic excessive drinking depletes GABAergic function and creates a dangerous imbalance with excitatory glutamate. This can worsen anxiety, cause withdrawal symptoms, and lead to neurotoxicity over time.