GABA in your gut may be the key to restful sleep

How did you sleep last night? Did you have trouble falling asleep or staying asleep? Did you wake up feeling tired, wishing you had another five minutes? Unfortunately, difficulty with sleep is an increasing problem in the U.S with 37% of American adults getting less than seven hours of sleep each night and one third of U.S. residents not getting enough sleep consistently.1

Those unable to sleep a wink may turn to melatonin supplements or sleeping pills in an attempt to grab that much needed shut eye. But, these methods are intended for short-term use and come with unwanted side effects: next-day drowsiness, hormonal disruption, cognitive impacts, etc.

For longer-term benefits, we need a holistic approach that addresses factors that impact sleep itself. Stress and feeling anxious can cause you to literally lose sleep and research finds that these relationships go both ways: stress leads to sleep disturbances and disrupted sleep leads to stress.2,3 At Verb Biotics, we believe the key to a good night’s sleep and stress management lies in the gut. Here’s why.

The Gut-Brain Axis Connects the Gut Microbiome and Sleep Health

Our gut is home to trillions of microbes and these gut microbes have a say in what goes in our bodies by communicating with other organs such as the brain, skin, or liver. The communication with the brain, called the gut-brain axis, is one of the most well-studied axes and for good reason: gut microbes can influence (and be influenced by) a plethora of neurodevelopmental, neuropsychiatric, and neurodegenerative disorders.

The first correlative study connecting the diversity of the gut microbiome to sleep in humans found that people with a diverse gut microbiome correlates with many sleep benefits.4 This includes increases in total sleep time, proportion of time spent asleep, and levels of a protein called interleukin-6 that’s known for its effect on sleep. They also noticed that specific types of bacteria were correlated with poor sleep.

Disruptions to circadian rhythm such as screens, jet lag, or shift work have negative impacts on our gut microbiomes including decreases in bacteria associated with intestinal health.5 Researchers found that the microbes were different – and behaved differently – in the gut of people with insomnia than those who did not have insomnia.6

The studies above hint at the possibility that modulating the gut microbiome – such as with probiotics – can help our sleep. Numerous studies have found this is the case.7 For example, our randomized, double-blind, placebo-controlled clinical trial found that participants who took a supplement of GABA-producing probiotic (Lactiplantibacillus plantarum LP815™) reported better sleep quality.8 Another study found that 12 weeks of probiotic supplementation improved sleep quality in older adults with mild cognitive impairments.9 And, supplementation with a prebiotic and herbal medicine reshaped the gut microbiome and was associated with improved sleep.10

How Microbial Metabolites Support Sleep

So how does the gut, which lies two feet below the brain, influence sleep? The gut and the brain “talk” to each other via molecules called metabolites. Different microbes make different metabolites and in different quantities, and these metabolites influence processes in our bodies such as sleep, anxiety, and mood. These molecules include:

Short Chain Fatty Acids (SCFAs):

Gut microbes produce SCFAs as a byproduct of metabolism. Some SCFAs such as butyrate have been shown to have neuroprotective effects and are involved in circadian rhythms by modulating the levels of serotonin, a precursor molecule for melatonin.11 While microbes themselves don’t make serotonin, the SCFAs they produce influence the gut cells that produce 90% of the body’s serotonin.12

Stress can also increase inflammation, which is known to disrupt sleep architecture. SCFAs and select probiotics help counteract this by reducing inflammatory signaling, supporting a more balanced stress response and, ultimately, healthier sleep cycles.

Gamma-aminobutyric acid (GABA):

GABA is an inhibitory neurotransmitter that regulates neuronal activity. It’s known to promote calmness by preventing neurons from overactivity. Because of its calming effect, it reduces symptoms of stress and anxiety, which helps promote better sleep this way. Scientists have found that GABA increases total non-REM sleep time, which is important as this deeper type of sleep restores the brain and body.13

A GABA Probiotic for Better Sleep

To harness the benefits of GABA on both mental wellbeing and for a better night’s sleep, Verb Biotics has identified GABA Probiotic, LP815TM to orally deliver GABA to the gut and to promote sustained GABA production via the lactic acid bacterium Lactiplantibacillus plantarum. In our clinical trial, we found that taking GABA Probiotic led to increased sleep quality and duration.  After supplementation with GABA Probiotic, GABA levels significantly increased during the first week of supplementation and people report better sleep quality and stress support within four weeks.

We’re excited to offer a non-drowsy, non-habit-forming solution designed to support restorative, uninterrupted sleep by addressing one of the key drivers of restless nights: an overactive stress response. As research continues to evolve, we’re proud to be at the forefront of exploring how to optimize GABA activity to enhance sleep quality in harmony with the body’s own rhythms and biology.


About the Author: Jennifer Tsang, PhD is a microbiologist turned freelance science writer whose goal is to spark an interest in the life sciences. She works with life science companies, nonprofits, and academic institutions on anything from news stories, explainer articles, and content marketing. She shares the wonderful world of microbes on her blog The Microbial Menagerie. Learn more about Jennifer on her website jennifertsangwrites.com.

References

  1. 2024 Verb Biotics U.S. Consumer Survey n=2018
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