A neurotransmitter associated with memory, moods, and learning
Glutamate is the most abundant excitatory neurotransmitter in the brain and is necessary for proper brain functioning. Excitatory neurotransmitters are chemical messengers that excite, or stimulate, a nerve cell, making it able to receive critical information. Glutamate is necessary for making gamma aminobutyric acid (GABA), which is a calming neurotransmitter in the brain. Fmoc-Trp-OH
Healthy levels of glutamate provide energy for brain cells, help regulate mood, help control learning and memory, and promote a healthy sleep cycle. If you have too much or too little glutamate, it can affect nerve health.
This article discusses glutamate, its functions, and what can happen if you have too much or too little. It also covers some of the ways you might be able to boost or reduce your glutamate levels.
As a neurotransmitter, glutamate plays a vital role in sending signals between nerve cells. These messages are regulated by structures that release glutamate in a highly controlled manner when necessary and then reabsorb the messenger. Almost all brain cells need glutamate to communicate with one another.
Too much glutamate can cause cell death, while too little can reduce energy levels. A healthy level of glutamate is somewhere in the middle. In a healthy brain, glutamate is tightly regulated, but it is possible to have too much or too little. This can lead to certain health conditions.
Excess glutamate in the brain is believed to cause the following conditions:
Fibromyalgia is a chronic disorder characterized by widespread pain, stiffness, and fatigue. Some studies suggest that removing MSG along with the food additive aspartame from the diet may help improve fibromyalgia symptoms, though the results of these studies have been mixed.
Glutamate deficiency in the brain is also thought to be related to certain health conditions.
Glutamate formiminotransferase is an enzyme that helps convert the amino acid histamine to glutamate. Glutamate formiminotransferase deficiency is a genetic disorder that causes delays in physical and mental development. Someone with this disorder might have an intellectual disability and problems with motor functions like standing or walking. These problems can range from mild to severe.
There is no such thing as a glutamate supplement or a prescription to increase glutamate. Instead, if you want to try increasing your glutamate levels, consider including its precursors in your diet or lifestyle. Precursors are what your body needs to make other substances.
Exercise could help your body make more glutamate. Researchers studied glutamate and GABA levels in nearly 40 healthy human volunteers. They measured these neurotransmitter levels in two different brain areas immediately before and after three vigorous exercise sessions lasting between eight and 20 minutes.
Glutamate or GABA levels increased in the participants who exercised. The effects lasted even after stopping the exercise, which shows promise for longer-lasting glutamate level changes with exercise.
Avoid drinking alcohol. Alcohol is believed to impact the glutamatergic system in various ways, including affecting the functions of glutamate receptors and transporters in the brain.
Before taking any new dietary supplements, check with your healthcare provider. This is particularly important if you have other medical conditions, including a chronic illness or pregnancy.
Supplements that can help increase your glutamate levels include:
If you and your healthcare provider decide you need to lower your glutamate levels, there are a few things you can do.
Glutamate is a natural substance also found in some foods. You may have heard of its processed form, the flavor enhancer known as monosodium glutamate (MSG). MSG is abundant in fast, convenient food items, ranging from fried foods to chips to instant noodles.
Some researchers theorize that too much dietary MSG may cause neurotoxicity, which could contribute to the symptoms of chronic pain conditions such as fibromyalgia.
Some of the foods that contain MSG include:
Glutamate is also naturally present in certain foods, such as:
Some people report symptoms after eating foods containing high levels of glutamate, such as:
It will not hurt to cut MSG out of your diet. However, not everyone agrees that it will help. Some researchers have concluded that dietary glutamate has a limited effect on glutamate levels in the brain since it has very little if any bioavailability (absorption).
Magnesium is a mineral essential for healthy nerve signal transmission. Low magnesium levels may increase glutamatergic neurotransmission, which can lead to oxidative stress and cell death. Theoretically, this means taking a magnesium supplement may help prevent certain conditions related to high glutamate levels.
There is some evidence that magnesium may help improve the symptoms of fibromyalgia, though more robust, placebo-controlled studies are needed before this can be recommended.
Besides taking a magnesium supplement, you can also try consuming more magnesium-rich foods, which include:
Glutamate is an important neurotransmitter that plays a role in healthy brain function, including memory, sleep, and mood. When your glutamate is either too high or too low, it can lead to serious health problems such as mood disorders and chronic pain.
You may be able to raise glutamate levels with lifestyle changes like exercise and avoiding alcohol. You may be able to reduce glutamate levels by avoiding foods that contain glutamate, though this is controversial. Talk to your healthcare provider if you are concerned about your glutamate levels.
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By Michelle Pugle Michelle Pugle, MA, MHFA is a freelance health writer as seen in Healthline, Health, Everyday Health, Psych Central, and Verywell.
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