Which Probiotics Increase GABA for a Calmer Mind?

December 27, 2025 •

5 min read

Research into the gut-brain axis shows that certain probiotic bacteria can produce gamma-aminobutyric acid (GABA), a primary calming neurotransmitter, suggesting a direct link between gut health and mental well-being. This connection has sparked significant interest in using specific probiotic strains, known as psychobiotics, to help manage mood and stress-related conditions.

Quick Summary

Some probiotic strains, including specific types of Lactobacillus and Bifidobacterium, can synthesize GABA from glutamate, affecting the gut-brain axis to potentially reduce anxiety and improve mood.

Key Points

Specific Strains: Probiotic strains from Lactobacillus and Bifidobacterium genera are known to increase GABA, but effectiveness varies significantly by strain.
GABA Synthesis: These bacteria produce GABA from glutamate using the enzyme glutamic acid decarboxylase (GAD), a process that is influenced by environmental factors like pH.
Gut-Brain Communication: Microbial GABA can signal to the brain via the vagus nerve and alter GABA receptor expression, influencing mood and anxiety.
Food Sources: Fermented foods such as yogurt, kefir, kimchi, and sourdough bread contain various GABA-producing probiotics, though strain and dosage are not standardized.
Supplements: Probiotic supplements with specific, researched strains like Lactiplantibacillus plantarum LP815 or Lactobacillus rhamnosus JB-1 offer a targeted approach for mood and stress support.
Dosage and Patience: Consistent, daily consumption for several weeks is often necessary to observe potential mental health benefits from psychobiotics.

Understanding the Gut-Brain Axis and GABA Production

The intricate communication pathway known as the gut-brain axis links the central nervous system to the enteric nervous system, or 'the second brain' in your gut. This bidirectional link involves a complex interplay of hormones, neural pathways (including the vagus nerve), and neuroactive compounds produced by gut microbes. One such compound is gamma-aminobutyric acid (GABA), the main inhibitory neurotransmitter in the brain, responsible for reducing neuronal excitability and promoting a state of calm.

Certain probiotic bacteria possess the genetic and enzymatic machinery to produce their own GABA. This process primarily relies on the enzyme glutamic acid decarboxylase (GAD), which converts the amino acid glutamate into GABA. This bacterially produced GABA can then act as a signaling molecule along the gut-brain axis. Studies suggest that this microbial-derived GABA can influence the host's nervous system through several routes, including interaction with the enteric nervous system or direct absorption into the bloodstream.

Specific Probiotic Strains That Increase GABA

Research has identified several key genera and specific strains of probiotics with GABA-producing capabilities. These include species within the Lactobacillus and Bifidobacterium genera, among others. However, the ability to produce GABA can vary significantly between different strains of the same species. For this reason, pinpointing specific strains is crucial when considering probiotics for mood support.

Promising Lactobacillus Strains

Several Lactobacillus strains have demonstrated a potent ability to produce GABA, particularly under optimal fermentation conditions.

Lactiplantibacillus plantarum: This species is a prolific GABA producer, with strains like L. plantarum SY1 and LP815 showing significant increases in GABA levels in research settings. L. plantarum LP815, for example, is noted for its prolonged release of GABA, which can contribute to a consistent calming effect throughout the day and night.
Lactobacillus brevis: Certain strains, such as L. brevis DSM 32386 and TD10, have shown exceptionally high GABA production potential in laboratory studies. This species is often isolated from fermented foods like kimchi and aged cheese.
Lactobacillus rhamnosus: This well-studied species includes strains like L. rhamnosus JB-1 and GG, which have been shown to modulate GABAergic signaling and reduce anxiety-related behaviors in animal models.
Limosilactobacillus fermentum: A strain of this species, L. fermentum L18, has been reported to produce high levels of GABA and strengthen the intestinal barrier.

Notable Bifidobacterium Strains

The Bifidobacterium genus also contains important GABA-producing species, which are particularly abundant in the human gut.

Bifidobacterium adolescentis: Strains such as B. adolescentis PRL2019 and IM38 have been identified as GABA producers in both in vivo and in vitro studies. In one animal study, B. adolescentis IM38 improved anxiety-like behaviors in mice.
Bifidobacterium longum: Studies have found that B. longum can lessen limbic reactivity to negative stimuli and improve depressive symptoms, suggesting a positive influence on the gut-brain axis, potentially linked to GABA production.
Bifidobacterium infantis: This species, particularly in combination with Lactobacillus, has shown potential in restoring depleted GABA levels in animal models.

Comparison of Key GABA-Producing Probiotic Strains


Probiotic Species	Key Strains	Primary Mechanism	Associated Benefits in Studies	Primary Sources
Lactiplantibacillus plantarum	SY1, LP815	GABA Synthesis (via GAD), modulates vagus nerve.	Supports mood, reduces stress and anxiety, potentially improves sleep.	Fermented foods (kimchi, sauerkraut) and supplements.
Lactobacillus brevis	DSM 32386, TD10	High GABA Production (via GAD), copes with acidic stress.	Anti-anxiety effects, antioxidant capacity.	Fermented foods (cheese, kimchi), supplements.
Lactobacillus rhamnosus	JB-1, GG, HN001	Modulates GABA receptors, influences vagus nerve activity.	Reduces stress-related behaviors, improves mood and anxiety.	Yogurt, supplements.
Bifidobacterium adolescentis	PRL2019, IM38	GABA Synthesis, regulates GABAergic system.	Improved visceral sensitivity, reduced anxiety-like behaviors.	Human gut, fermented foods, and supplements.
Bifidobacterium longum	NCC3001, R0175	Influences limbic system, gut microbiota modulation.	Reduces depressive and anxiety symptoms, improves brain activation patterns.	Supplements, fermented foods like yogurt.

Considerations for Using Probiotics to Increase GABA

While the research is promising, several factors influence the effectiveness of using probiotics to increase GABA levels:

Strain Specificity: Not all strains of a species produce GABA. The specific strain number (e.g., L. rhamnosus JB-1) is critical, so always check the product label for specific strains rather than just the species name.
Dosage and Duration: Research suggests benefits are often seen after consistent, daily use for several weeks or months. Dosages vary but are typically in the billions of Colony-Forming Units (CFUs).
Method of Action: Some probiotics like L. plantarum LP815 actively produce GABA, while others like L. rhamnosus JB-1 may modulate the body's own GABAergic system. Some strains also support GABA production indirectly by strengthening the gut barrier or modulating overall gut microbiota composition.
Individual Variation: The gut microbiome is unique to each person. Factors like diet, lifestyle, and existing gut health can affect how well a probiotic works for an individual.
Food vs. Supplements: Many fermented foods contain probiotic bacteria, but the specific strain and CFU count are often not listed. Supplements, by contrast, offer a targeted approach with specific, clinically studied strains and standardized dosages.

How Probiotics Impact Mental Wellness through GABA

Probiotics can influence mood and anxiety through several mechanisms related to GABA:

Direct GABA Production: As discussed, some bacteria synthesize GABA from glutamate. This microbial-derived GABA can then act as a signaling molecule to the host nervous system.
Modulating Receptors: Specific strains like L. rhamnosus JB-1 can alter the expression of GABA receptors in the brain, which in turn influences the body's stress response and anxiety levels.
Vagus Nerve Signaling: The vagus nerve is a major communication channel between the gut and brain. Probiotic-derived GABA can signal the brain via this nerve, influencing behavior and mood.
HPA Axis Regulation: By influencing GABAergic signaling, certain probiotics can help regulate the hypothalamic-pituitary-adrenal (HPA) axis, which is the body’s central stress response system.

Sources of GABA-Producing Probiotics in Food

Incorporating probiotic-rich foods into your diet can naturally support your gut microbiome. Look for fermented foods that contain live and active cultures. While the specific GABA-producing strains aren't always guaranteed, these foods offer a rich and varied source of beneficial microbes.

Yogurt and Kefir: These fermented dairy products often contain various Lactobacillus and Bifidobacterium strains. Look for products labeled with live cultures.
Kimchi and Sauerkraut: Traditional fermented vegetables are excellent sources of Lactiplantibacillus plantarum and other GABA producers.
Miso and Tempeh: Fermented soybean products, common in Japanese and Indonesian cuisine, can contain GABA-producing bacteria.
Sourdough Bread: Some sourdough starters are made with bacteria like Lactobacillus brevis that can produce GABA.

The Future of Psychobiotics

As research continues to illuminate the profound connection between the gut and the brain, the development of targeted psychobiotics is accelerating. The potential to use specific, clinically proven probiotic strains to support mental wellness by increasing natural GABA production is a promising and exciting frontier. For individuals seeking to manage stress, anxiety, or mood issues, incorporating these researched strains, either through supplements or fermented foods, offers a natural avenue for support.

Conclusion

In conclusion, specific probiotic strains, predominantly from the Lactobacillus and Bifidobacterium genera, have demonstrated the ability to increase GABA, a key calming neurotransmitter. By converting glutamate into GABA, these psychobiotics can influence the gut-brain axis through various mechanisms, including modulating neural pathways and receptor activity. Notable strains like Lactiplantibacillus plantarum SY1 and Lactobacillus brevis TD10 are particularly effective GABA producers. Incorporating these probiotics, either via targeted supplements or fermented foods like kimchi and yogurt, presents a promising approach for naturally supporting a calmer mind and improved mood. As with any supplement, choosing products with clinically studied strains and consulting a healthcare provider for personalized advice is recommended.

For more detailed research, refer to this PubMed Central review on psychobiotic mechanisms.

Frequently Asked Questions

Some of the most studied and promising strains include Lactiplantibacillus plantarum LP815, Lactobacillus brevis TD10 and DSM 32386, and Lactobacillus rhamnosus JB-1. These are noted for their ability to produce GABA or modulate GABAergic signaling.

The timeframe can vary by individual. Some studies suggest that benefits to mood and anxiety can be observed after 4 to 8 weeks of consistent daily probiotic use.

No, the ability to produce GABA is highly strain-specific. Even within the same bacterial species, some strains will be prolific producers while others will not produce any. Always check for specific strain numbers on supplement labels.

While fermented foods like yogurt, kefir, and kimchi contain these bacteria, the specific strains and dosages are not standardized. For targeted GABA support, a supplement with clinically studied strains and a guaranteed CFU count is often more reliable.

For most healthy individuals, GABA-producing probiotics are safe. However, certain groups, including immunocompromised individuals, pregnant women, and infants, should consult a healthcare provider before starting. It is also not a substitute for prescribed mental health medication.

Glutamate is the precursor molecule that GABA-producing bacteria use. Through the action of the enzyme glutamic acid decarboxylase (GAD), these bacteria convert glutamate into GABA.

There are several proposed pathways. It can travel along the vagus nerve, a major neural connection between the gut and brain. It can also be absorbed into the bloodstream, where it may indirectly influence GABAergic systems in the central nervous system.