Increasing gamma-aminobutyric acid (GABA) and balancing glutamate, brain chemicals called neurotransmitters, may help alleviate symptoms offibromyalgia(FMS) andchronic fatigue syndrome(ME/CFS). Glutamate stimulates the brain, while GABA calms it down, and both can be out of balance in people with these conditions.
When glutamate is too high and GABA levels are too low, as is the case with fibromyalgia and ME/CFS, symptoms like hyperalgesia, anxiety, restlessness, brain fog, insomnia, mental exhaustion, and low energy can occur or worsen.
There are both natural and pharmaceutical ways to go about getting glutamate and GABA back in balance.This article reviews your options.
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Diet & Supplements for GABA/Glutamate Function
Supplements for altering the function of GABA and glutamate in your brain have not been studied specifically for FMS and ME/CFS, but there is some general knowledge about them.
A synthetic form of GABA is available as a supplement. However, the current medical opinion is mixed on whether or not it crosses the blood-brain barrier (BBB) and if it can correct neurotransmitter imbalance.
Some precursors include:
Before you start new supplements or make significant dietary changes, talk to your healthcare provider and pharmacist about potential risks and drug interactions.
Drugs That Alter GABA
Several drugs currently on the market alter brain activity of GABA. Many have been tested and/or used as FMS treatments, but less so for ME/CFS.
Could Yoga Increase GABA?
Yogais generally believed to be calming. Research suggests that it might increase GABA in the brain.
One study shows that those suffering from depression, epilepsy, post-traumatic stress disorder (PTSD), and chronic pain—all medical conditions that involve low GABA activity—show symptom improvement in response to yoga-based interventions. However, more research is still needed.
How to Lower Glutamate
Research suggests that a low-glutamate diet can lower glutamate levels, which may help to alleviate fibromyalgia symptoms. The low-glutamate diet consists of healthy, whole foods that are low in glutamate and aspartate.
High glutamate foods to avoid include soy sauce, aged cheeses, seaweed, mushrooms, tomato sauce, and flavor-enhancing food additives such as MSG. Aspartame, hydrolyzed proteins, and gelatin contain aspartate and should also be avoided.
Nutrients that help to lower glutamate levels include vitamin C, magnesium, vitamin D, and omega-3 fatty acids. However, supplements that come in capsules typically contain gelatin, which should be avoided. Opt for real food sources or liquid supplements.
Neurotransmitter Dysregulation
You may want to talk with your healthcare provider about ways to try and impact your GABA/Ggutamate balance. Remember that evennatural treatmentscan have serious side effects.
Other neurotransmitters that are implicated in these conditions include:serotonin,norepinephrine, anddopamine.
Frequently Asked QuestionsAn excess of glutamate can overexcite nerve cells. Symptoms of high glutamate include muscle tension, pain amplification, anxiety, restlessness, and trouble concentrating and focusing.The precise cause of high glutamate is unclear. It can occur because the body releases too much of it or glutamate receptors do not function properly. It is associated with chronic fatigue syndrome, fibromyalgia, amyotrophic lateral sclerosis, multiple sclerosis, Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and stroke.You may want to stay away from or limit soy-based sauces, oyster and fish sauces, Parmesan and Cheddar cheese, mushrooms, meat, and seafood, all of which are high in glutamate.
Frequently Asked Questions
An excess of glutamate can overexcite nerve cells. Symptoms of high glutamate include muscle tension, pain amplification, anxiety, restlessness, and trouble concentrating and focusing.
The precise cause of high glutamate is unclear. It can occur because the body releases too much of it or glutamate receptors do not function properly. It is associated with chronic fatigue syndrome, fibromyalgia, amyotrophic lateral sclerosis, multiple sclerosis, Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and stroke.
You may want to stay away from or limit soy-based sauces, oyster and fish sauces, Parmesan and Cheddar cheese, mushrooms, meat, and seafood, all of which are high in glutamate.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schmidt-Wilcke T, Diers M.New insights into the pathophysiology and treatment of fibromyalgia.Biomedicines. 2017;5(4):22-. doi:10.3390/biomedicines5020022Byun J, Shin YY, Chung S, Shin WC.Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial.J Clin Neurol. 2018;14(3):291-. doi:10.3988/jcn.2018.14.3.291van Donkelaar EL, Blokland A, Ferrington L, Kelly PAT, Steinbusch HWM, Prickaerts J.Mechanism of acute tryptophan depletion: is it only serotonin?Mol Psychiatry. 2011;16(7):695-713. doi:10.1038/mp.2011.9Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P.Glutamine: metabolism and immune function, supplementation and clinical translation.Nutrients. 2018;10(11):1564-. doi:10.3390/nu10111564Bulley S, Shen W.Reciprocal regulation between taurine and glutamate response via Ca2+- dependent pathways in retinal third-order neurons.J Biomed Sci. 2010;17(Suppl 1):S5-. doi:10.1186/1423-0127-17-S1-S5White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A.Anti-stress, behavioural and magnetoencephalography effects of an l-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover.Trial Nutrients. 2016;8(1):53-. doi:10.3390/nu8010053Becker S, Schweinhardt P.Dysfunctional neurotransmitter systems in fibromyalgia, their role in central stress circuitry and pharmacological actions on these systems.Pain Research and Treatment. 2012;2012:1-10. doi:10.1155/2012/741746Schwartz T, Goradia V.Managing insomnia: an overview of insomnia and pharmacologic treatment strategies in use and on the horizon.DIC. 2013;2013: 212257. doi:10.7573/dic.212257Streeter C, Gerbarg P, Saper R, Ciraulo D, Brown R.Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder.Medical Hypotheses. 2012; 78(5):571-579. doi:10.1016/j.mehy.2012.01.021Holton KF, Kirkland AE, Baron M, et al.The low glutamate diet effectively improves pain and other symptoms of Gulf War illness.Nutrients. 2020;12(9):2593. doi:10.3390/nu12092593Cleveland Clinic.Glutamate.Additional ReadingOlivier JDA, Vinkers CH, Olivier B.The role of the serotonergic and GABA system in translational approaches in drug discovery for anxiety disorders.Front. Pharmacol. 2013;4:74. doi:10.3389/fphar.2013.00074
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schmidt-Wilcke T, Diers M.New insights into the pathophysiology and treatment of fibromyalgia.Biomedicines. 2017;5(4):22-. doi:10.3390/biomedicines5020022Byun J, Shin YY, Chung S, Shin WC.Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial.J Clin Neurol. 2018;14(3):291-. doi:10.3988/jcn.2018.14.3.291van Donkelaar EL, Blokland A, Ferrington L, Kelly PAT, Steinbusch HWM, Prickaerts J.Mechanism of acute tryptophan depletion: is it only serotonin?Mol Psychiatry. 2011;16(7):695-713. doi:10.1038/mp.2011.9Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P.Glutamine: metabolism and immune function, supplementation and clinical translation.Nutrients. 2018;10(11):1564-. doi:10.3390/nu10111564Bulley S, Shen W.Reciprocal regulation between taurine and glutamate response via Ca2+- dependent pathways in retinal third-order neurons.J Biomed Sci. 2010;17(Suppl 1):S5-. doi:10.1186/1423-0127-17-S1-S5White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A.Anti-stress, behavioural and magnetoencephalography effects of an l-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover.Trial Nutrients. 2016;8(1):53-. doi:10.3390/nu8010053Becker S, Schweinhardt P.Dysfunctional neurotransmitter systems in fibromyalgia, their role in central stress circuitry and pharmacological actions on these systems.Pain Research and Treatment. 2012;2012:1-10. doi:10.1155/2012/741746Schwartz T, Goradia V.Managing insomnia: an overview of insomnia and pharmacologic treatment strategies in use and on the horizon.DIC. 2013;2013: 212257. doi:10.7573/dic.212257Streeter C, Gerbarg P, Saper R, Ciraulo D, Brown R.Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder.Medical Hypotheses. 2012; 78(5):571-579. doi:10.1016/j.mehy.2012.01.021Holton KF, Kirkland AE, Baron M, et al.The low glutamate diet effectively improves pain and other symptoms of Gulf War illness.Nutrients. 2020;12(9):2593. doi:10.3390/nu12092593Cleveland Clinic.Glutamate.Additional ReadingOlivier JDA, Vinkers CH, Olivier B.The role of the serotonergic and GABA system in translational approaches in drug discovery for anxiety disorders.Front. Pharmacol. 2013;4:74. doi:10.3389/fphar.2013.00074
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Schmidt-Wilcke T, Diers M.New insights into the pathophysiology and treatment of fibromyalgia.Biomedicines. 2017;5(4):22-. doi:10.3390/biomedicines5020022Byun J, Shin YY, Chung S, Shin WC.Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial.J Clin Neurol. 2018;14(3):291-. doi:10.3988/jcn.2018.14.3.291van Donkelaar EL, Blokland A, Ferrington L, Kelly PAT, Steinbusch HWM, Prickaerts J.Mechanism of acute tryptophan depletion: is it only serotonin?Mol Psychiatry. 2011;16(7):695-713. doi:10.1038/mp.2011.9Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P.Glutamine: metabolism and immune function, supplementation and clinical translation.Nutrients. 2018;10(11):1564-. doi:10.3390/nu10111564Bulley S, Shen W.Reciprocal regulation between taurine and glutamate response via Ca2+- dependent pathways in retinal third-order neurons.J Biomed Sci. 2010;17(Suppl 1):S5-. doi:10.1186/1423-0127-17-S1-S5White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A.Anti-stress, behavioural and magnetoencephalography effects of an l-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover.Trial Nutrients. 2016;8(1):53-. doi:10.3390/nu8010053Becker S, Schweinhardt P.Dysfunctional neurotransmitter systems in fibromyalgia, their role in central stress circuitry and pharmacological actions on these systems.Pain Research and Treatment. 2012;2012:1-10. doi:10.1155/2012/741746Schwartz T, Goradia V.Managing insomnia: an overview of insomnia and pharmacologic treatment strategies in use and on the horizon.DIC. 2013;2013: 212257. doi:10.7573/dic.212257Streeter C, Gerbarg P, Saper R, Ciraulo D, Brown R.Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder.Medical Hypotheses. 2012; 78(5):571-579. doi:10.1016/j.mehy.2012.01.021Holton KF, Kirkland AE, Baron M, et al.The low glutamate diet effectively improves pain and other symptoms of Gulf War illness.Nutrients. 2020;12(9):2593. doi:10.3390/nu12092593Cleveland Clinic.Glutamate.
Schmidt-Wilcke T, Diers M.New insights into the pathophysiology and treatment of fibromyalgia.Biomedicines. 2017;5(4):22-. doi:10.3390/biomedicines5020022
Byun J, Shin YY, Chung S, Shin WC.Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial.J Clin Neurol. 2018;14(3):291-. doi:10.3988/jcn.2018.14.3.291
van Donkelaar EL, Blokland A, Ferrington L, Kelly PAT, Steinbusch HWM, Prickaerts J.Mechanism of acute tryptophan depletion: is it only serotonin?Mol Psychiatry. 2011;16(7):695-713. doi:10.1038/mp.2011.9
Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P.Glutamine: metabolism and immune function, supplementation and clinical translation.Nutrients. 2018;10(11):1564-. doi:10.3390/nu10111564
Bulley S, Shen W.Reciprocal regulation between taurine and glutamate response via Ca2+- dependent pathways in retinal third-order neurons.J Biomed Sci. 2010;17(Suppl 1):S5-. doi:10.1186/1423-0127-17-S1-S5
White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A.Anti-stress, behavioural and magnetoencephalography effects of an l-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover.Trial Nutrients. 2016;8(1):53-. doi:10.3390/nu8010053
Becker S, Schweinhardt P.Dysfunctional neurotransmitter systems in fibromyalgia, their role in central stress circuitry and pharmacological actions on these systems.Pain Research and Treatment. 2012;2012:1-10. doi:10.1155/2012/741746
Schwartz T, Goradia V.Managing insomnia: an overview of insomnia and pharmacologic treatment strategies in use and on the horizon.DIC. 2013;2013: 212257. doi:10.7573/dic.212257
Streeter C, Gerbarg P, Saper R, Ciraulo D, Brown R.Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder.Medical Hypotheses. 2012; 78(5):571-579. doi:10.1016/j.mehy.2012.01.021
Holton KF, Kirkland AE, Baron M, et al.The low glutamate diet effectively improves pain and other symptoms of Gulf War illness.Nutrients. 2020;12(9):2593. doi:10.3390/nu12092593
Cleveland Clinic.Glutamate.
Olivier JDA, Vinkers CH, Olivier B.The role of the serotonergic and GABA system in translational approaches in drug discovery for anxiety disorders.Front. Pharmacol. 2013;4:74. doi:10.3389/fphar.2013.00074
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