Kefir
Overview
Kefir is fermented milk providing diverse probiotics, including potential GABA-producing strains, and postbiotic compounds. Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling. Kefir: Fermented milk drink, diverse probiotic strains. Levilactobacillus brevis is active in L. brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles, and can produce GABA.
Recipes
1 recipe containing this food
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Substances
3 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Preparation Notes
- Choose products with live active cultures for probiotic benefits
- Part of fermented foods rotation; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Potential GABA production via specific strains; Levilactobacillus brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles can produce GABA
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Calcium | Supports calcium modulation along with vitamin D, magnesium, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Neurochemical Balance | Calcium | Essential for nerve impulse transmission and neurotransmission | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis |
References
- Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Kefir: Fermented milk drink, diverse probiotic strains
- Levilactobacillus brevis... This bacteria is active in L. brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles
- Nutrient density is a central premise... kimchi and kefir give microbiome support
- GABA: Main inhibitory neurotransmitter; food sources include green tea, fermented foods, polyphenols (genistein), spinach, almonds, pumpkin seeds; Levilactobacillus brevis strains in kefir can produce GABA