This article serves as a follow up to my most recent post, “ GABA/Glutamate Balance Part 1”. If you haven't read that yet, I recommend it because it is going to add a lot of context to everything we discuss below and saves me from having to explain the basics of E/I balance again. It's linked here, and is available for free to everyone.
GABA/Glutamate Balance Part 1
When most people think of neurotransmitters, they think of the more popular “neuromodulators”: dopamine, serotonin, and even acetylcholine. But in reality, GABA and glutamate are the ones running the show. They are the most important neurotransmitters in the brain by far. In fact, ~90% of all synapses in the brain release glutamate, and glutamate neurot…
Balance between GABA and glutamate is required to have a healthy, well functioning brain. The relationship between these two molecules—the primary inhibitory and excitatory neurotransmitters—influences the function of every single neural circuit in the brain. It’s not a coincidence that an imbalance of the two is a feature in many neuropsychiatric disorders (epilepsy, depression, OCD, Alzheimer’s, Autism, Schizophrenia, etc).
However, an imbalance doesn't always result in a psychiatric condition. Even a relatively minor GABA/glutamate (E/I) imbalance can cause general cognitive impairment. Some of these symptoms may include:
Anxiety
Inability to focus
Social deficits
Brain fog
Irritability
Sensory hypersensitivity
Insomnia
Racing and intrusive thoughts
In this context, these symptoms can be chalked up to one of two things; too much glutamate signaling or not enough GABA signaling (or a combination of both). Unfortunately, a state like this often involves a feedback loop in which excess glutamate can damage neurons, negatively impacting GABA signaling and increasing glutamate signaling further, worsening the imbalance. Therefore, to truly fix an imbalance you need to address the root cause and fix the problem at the source to stop the feedback loop.

While that seems relatively simple, there’s one glaring issue; the root cause could be one of several factors, many of which overlap with and contribute to one another. As a result, what it takes to fix an imbalance is going to be highly individual and, as we’ll get into shortly, your current state of health.
I want to preface the rest of this article by saying that this is not a “How to guide” and will not provide step by step instructions on how to fix an imbalance because 1) I am not your doctor, and 2) there is no one size fits all protocol for something like this. This will take some effort on your part as an individual. You need to take a realistic look at the factors in your life that may be driving an imbalance, and do what you can to correct it.
I do not have all of the answers here (if I did this article would be hundreds of pages long), but I will do my best to explain the most common root causes and a loose framework for how you can start working to fix them through the implementation of supplements and lifestyle changes.
With that out of the way, let’s get into it.
The more research I did for this article, the more I realized that E/I balance is a marker of good health. Many of the factors that have a negative influence on E/I balance are rooted in the pillars of physical health; circadian rhythm, light, diet, sleep, exercise, and mental health—meaning that for many, an imbalance is a symptom of other bodily dysfunction (unless of genetic or developmental trauma origin).
Note: For the sake of brevity, I’m going to avoid diving into the weeds for each root cause and potentially beneficial intervention/supplement. I think it would hurt the reading experience and impair the accessibility of the information below to have it presented as a wall of text. If there is any specific topic you'd like to see a more in depth dive on, let me know in the comments.
I've identified what I believe to be the main factors that may contribute to an E/I imbalance and subsequent cognitive dysfunction. They are as follows:
Diet
Dietary requirement of metabolic cofactors (B vitamins, magnesium, etc.)
Obesity and metabolic syndrome (insulin resistance, high blood pressure, etc.) increase oxidative stress and induce neuroinflammation
Gut health
Gut-brain-axis
Gut inflammation = neuroinflammation
Circadian Rhythm
Importance of sleep
E/I balance shifted toward excitation with sleep loss
Glymphatic clearance is enhanced during sleep (clearance of glutamate and waste)
Sleep loss induces neuroinflammation
Cell specific circadian rhythms for interneurons and other cell types influencing their activity
Circadian rhythm influences EVERYTHING
Chronic Stress
Chronically elevated cortisol increases glutamate and downregulates GABA via HPA
Induces neuroinflammation and increases BBB permeability
Reduces BDNF
Induces atrophy of dendrites in cortex and hippocampus
Metabolism and Mitochondrial Health
GABA-Glutamate-Glutamine cycle is dependent on mitochondrial metabolism
Glutamate uptake and recycling is metabolically expensive
ATP production important for all cells to function properly (especially PV interneurons, key regulators of E/I balance)
Excess reactive oxygen species and nitric oxide induce inflammation, increase BBB permeability, and impair mitochondrial ATP production
Inflammation
Peripheral inflammation can induce neuroinflammation
E.g. gut, exposure to irritants, etc.
Influx of inflammatory cytokines and potential breakdown of BBB, which allows dietary free glutamate and other potentially harmful molecules into the brain
Reduces BDNF
Increases glutamate release
Microglia activation
Positive feedback loop of more inflammation
Glymphatic clearance dysfunction induced by neuroinflammation
Increased oxidative stress
Non-Native Electromagnetic Frequencies (nnEMF)
Increases calcium influx (mitochondrial damage and increases ROS)
Increases permeability of BBB
Increases glutamate release
Impairs synaptic plasticity
5-AR and DHT derived neurosteroids
DHT derived steroid molecules are highly GABAergic
Childhood Trauma and Genetic Factors
Traumatic stressors in childhood and genetic factors can alter the developmental trajectory of the brain and E/I balance
Feedback loop of excess glutamate → mitochondrial damage and oxidative stress → more glutamate release
Okay, that’s a lot to take in… Now let's look at how to potentially combat these issues.
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