How to Make GABA Rice

First, How to Make GABA Rice

Brown rice is different from white in that its hull is intact. This is necessary to germinate the grain/seed. If you are sprouting your own rice, be sure it is brown rice, and organic rice is always a superior option, eliminating additional toxins or chemicals that may prevent germination.

Rinse rice well and then put it in a shallow container (like a pyrex casserole dish). Cover the rice in dechlorinated water. Let the rice soak at room temp (in a warm room of your house if possible) for 24 hours [2]. If you can raise and maintain the temperature of rice up to 38°C (with a low-temp hot plate or fermentation device), the germination process and the associated increase in GABA can be sped up (down to 8 hours) [1]. Once the rice starts to sprout, drain the soaking liquid from the rice and cook it in fresh water.

You can use a rice cooker, a pressure cooker (instant pot), or the stovetop to cook sprouted GABA rice. If using a rice cooker or the stove top, there is much more evaporation than in a pressure cooker, so the liquid-to-rice ratios will differ. Use a 2:1 ratio of water to rice on the stove or rice cooker, and a 1:1 ratio of water to rice in the pressure cooker. 

On the stove, add rice and cold water together in a pot. Place the pot over medium/high heat and bring it to a boil. Reduce to a simmer, covered, until water is absorbed. 

In a pressure cooker, do not use the “rice” setting as it is designed for white rice. Set for 16 minutes and let the air vent naturally after cooking.

How Does GABA Work?

Gamma-aminobutyric acid (GABA) is a non-protein amino acid that is widely distributed in nature but is present in the highest concentrations in different brain regions of the brain [3]. GABA is the major inhibitory neurotransmitter in the mammalian central nervous system. This means it works in opposition to excitatory neurotransmitters, aiding in the relaxation and balancing the body’s responses to stress. 

In the body, newly produced GABA is packaged into synaptic vesicles, released into the synaptic cleft, and emits its signal by binding 2 types of GABA receptors on the postsynaptic surface [3]. This binding and associated signal transmission promotes neuronal development and relaxation and can help to prevent sleeplessness and mood imbalance [3]. In fact, many anxiolytic pharmaceuticals (such as benzodiazepines) are designed to target these same GABA receptors.

Although there are GABA receptors throughout the body, the evidence on whether or not oral GABA supplements cross the blood-brain barrier efficiently is still heavily debated. This is why it is so important to also consume plentiful GABA precursors and receptor agonists, for intrinsic GABA production and signaling within the brain.

GABA Support Nutrients

Two such nutrients are the amino acids taurine and glutamine. Glutamine is both a precursor for GABA production and a conditionally essential amino aid. This means that in times of stress, the body isn’t able to produce enough glutamine for internal functions, and it becomes necessary to consume more of it from the diet. Taurine is a GABA receptor agonist, meaning it assists or amplifies GABA signaling when it binds receptors. Both of these amino acids can be taken as nutritional supplements and can be found in complete protein sources like beef and tofu.

Zinc, an essential mineral, also plays a role in the proper function of GABA receptors [4]. It follows that when zinc levels are low in the body, GABA signaling may fall ineffective.