Think of the brain as a car: glutamate is the gas pedal, and GABA is the brake. Both belong to the chemical messengers that transmit signals between nerve cells, also known as neurotransmitters. Many people know glutamate as a food additive and flavor enhancer. In the body, however, glutamate is a natural neurotransmitter that excites the nervous system. In contrast, the neurotransmitter GABA counteracts this by slowing down the excitement. Both excitation and calming are natural processes in the brain and body that everyone experiences.

Some people take GABA as a dietary supplement in the form of capsules or powder. They do this to manage stress, improve their sleep, or boost their endurance performance in sports.

GABA also occurs naturally in many plants and fermented foods, though the amounts vary greatly depending on the variety, ripeness, and processing:

• Fermented foods: Kimchi, sauerkraut, miso, tempeh, soy sauce, kefir.
• Sprouts and shoots: Germinated brown rice, barley, buckwheat, wheat germ.
• Legumes & soy: Edamame, soybeans, lentils.
• Vegetables and fruit: Tomatoes, potatoes, spinach, broccoli, mushrooms.
• Tea and cocoa: Green tea, cocoa powder.
• Nuts and seeds: Almonds, sunflower seeds.

Vitamins and minerals are measured through blood or urine tests to make medical diagnoses. This is not possible with the neurotransmitter GABA. GABA measurements are not performed in doctor's offices or medical laboratories.

GABA can only be measured using research instruments. Magnetic Resonance Spectroscopy (MRS) measures chemical signals inside an MRI machine and estimates the amount of GABA in small brain regions. To clarify the terms:

• MRI – the "camera" for the body: An MRI is a large, tube-shaped device with a very strong magnet. It takes high-resolution images of the inside of the body, such as the brain, allowing doctors to see its shape and structure.
• MRS – the "chemical filter" in the MRI: Magnetic Resonance Spectroscopy is not a separate machine, but an additional function within the MRI. Instead of focusing on images, it analyzes chemical signals. This allows researchers to estimate how much of certain substances—such as GABA—is present in a specific, small region of the brain. It is similar to measuring how loud the guitar is compared to the drums during a live concert.

While this technology aids scientific research, it does not help with individual medical diagnoses. For this reason, taking GABA as a dietary supplement is never based on a diagnosed deficiency, unlike taking Vitamin D during the winter months.

By utilizing these research tools (MRI and MRS), scientists have found lower GABA signals in specific brain regions in some people affected by depression. However, these differences were very small. The assumption that "too little GABA causes depression" is therefore incorrect.

Depression is influenced by a multitude of factors—including childhood experiences, current life events, how one copes with stress, and much more. GABA levels do not play a proven role in causing or triggering depression.

Accordingly, GABA cannot cure depression. Anyone who consumes GABA through food or dietary supplements during a depressive episode might experience a calming effect—however, this effect has not been flawlessly proven in scientific studies. GABA is not an antidepressant.

This form of therapy aims to identify and change negative thought patterns and behaviors to improve mental health conditions. It is problem-oriented, helping those affected replace negative thought patterns with more realistic ones, and utilizes techniques such as cognitive restructuring, self-monitoring, and exposure. CBT is used for a wide variety of disorders, including depression, anxiety disorders, and eating disorders. In Germany, the costs are typically covered by public health insurance funds.

The most important cornerstone for treating depression is psychotherapy. Numerous studies have proven that cognitive behavioral therapy, in particular, is the most effective and sustainable approach.