top of page
300PPI_Color Stacked Reg NTG.png
Search

GABA for Sleep & Supplements that Work Best Together with It

GABA for Sleep & Supplements that Work Best Together with It

An Introduction to GABA for Sleep

Sleep has become that elusive state of being many of us dream of (pun intended), no thanks to the many disruptions and distractions of modern life. GABA has been trending in health and wellness circles for some time now, and there has been special interest in GABA for sleep.


An interesting bit of trivia from The Guardian - the country that has shown the greatest interest in GABA is Japan. It is apparently as renowned as vitamin C there, with many GABA-infused food products for sale, such as chocolate and beer (Rose, 2025).


While the existence of GABA was known as early as 1910, its role as an important neurotransmitter in humans was only discovered after the 1950s (Bowery & Smart, 2006). Scientists and doctors are still learning more about it as we speak.


In this article, we will explore what science has to say on GABA for sleep thus far. We will also take a look at how certain supplements, such as 5-HTP and l-theanine, can be combined with GABA to produce a synergistic effect. Gut health will be briefly mentioned, as it impacts GABA levels. All references are from credible research journals and sources, and we will be sure to update this article as the research evolves!


*Disclaimer: This article is meant for educational purposes and is not to be substituted for medical advice. Our products are not intended to diagnose, treat, cure, or prevent any disease. GABA can interact with certain drugs, may affect pregnancy and have other side effects. Please consult your own doctor before changing or adding any new treatment protocols.


What is GABA & What Does It Do?

Short for “gamma-aminobutyric acid”, GABA is a non-protein-producing amino acid, and also the primary inhibitory neurotransmitter (chemical messenger) in the central nervous system (Jewett & Sharma, 2023). There are also three types of GABA receptors - GABA-A, GABA-B and GABA-C, where they work a little differently. We won’t deep-dive into them here, but they are distributed and function a little differently throughout the entire nervous system (Ben-Ari et al., 2007).


GABA is essential for many functions within the human body, including (Paparella et al., 2023; Ochoa-de la Paz et al., 2021):

  1. regulating stress and anxiety responses,

  2. controlling sleep-wake cycles,

  3. modulating cognitive process,

  4. regulating neural development,

  5. regulating metabolism in various organs (Kim & Yoon, 2023),

  6. regulating blood pressure (Diana et al., 2014),

  7. regulating blood sugar levels (Mick & McCormick, 2024)

  8. and much more.


We will primarily focus on the role of GABA for sleep and stress relief for the purpose of this post.


A Brief Note on Glutamate

GABA is inhibitory, while glutamate is excitatory. However, glutamate is still essential as GABA is synthesized from it. It is not so much about elimination of one or the other, so much as maintaining an optimised balance between the two (Ki & Lim, 2019). A dysregulation of this intricate balance can lead to sleep and/or psychiatric disorders, such as: insomnia, anxiety, depression, epilepsy, schizophrenia, premenstrual dysphoric disorder (PMDD), and alcoholism (Ochoa-de la Paz et al., 2021; Diana et al., 2014).


Natural Food Sources that Contain GABA

GABA can be found in various categories of foods, albeit in limited concentrations. In a study of 55 plant foods and 19 medicinal plants by Pencheva et al. (2023), they concluded that vegetables, especially potatoes and tomatoes, contained the highest levels of GABA from natural food sources. In fact, GABA was first discovered in potato tubers (Ishika et al., 2025).


Apart from vegetables, other natural sources that contain GABA include: fermented products, vinegars, aquatic plants, coffee, dairy products, honey and more. It is important to note that the quantity of GABA differs, and that several factors need to be taken into account as well, such as the age of the plant, and how they are subsequently processed (Cleveland Clinic, 2022; Ramos-Ruiz et al., 2018).


While more studies need to be done, natural GABA intake may have additional benefits due to other bioactive compounds that can be found in these foods, which work in tandem with it (Hepsomali et al., 2020).


The Importance of Gut Health in Relation to GABA Absorption

The gut is host to a myriad of microorganisms, many of which have the ability to produce and mediate GABA. This is not a one-to-one process, but dependent on many factors that interact dynamically. For instance, prebiotics, probiotics and microbial enzymes all have the potential to interact with each other, as well as stimulate the production of GABA (Braga et al., 2024).


The gut-brain axis is also bidirectional, where the gut microbiota regulates how much active neurotransmitters are distributed to the rest of the body, including the brain. This matters a great deal in relation to GABA, as it is the “most abundant inhibitory neurotransmitter in the central nervous system” (Altaib et al., 2021).



Source: Braga, J. D., Thongngam, M., & Kumrungsee, T. (2024). Gamma-aminobutyric acid as a potential postbiotic mediator in the gut–brain axis - Fig. 1: Overview of the interplay of dietary factors, gut microbiota, microbial metabolites, and brain health. Npj Science of Food, 8(1), 16. https://doi.org/10.1038/s41538-024-00253-2
Source: Braga, J. D., Thongngam, M., & Kumrungsee, T. (2024). Gamma-aminobutyric acid as a potential postbiotic mediator in the gut–brain axis - Fig. 1: Overview of the interplay of dietary factors, gut microbiota, microbial metabolites, and brain health. NPJ Science of Food, 8(1), 16. https://doi.org/10.1038/s41538-024-00253-2

Foods that Have a Negative Impact on GABA Levels

In general, a diet high in saturated fat is not good for overall health. A high-fat diet has also been shown to decrease levels of GABA in various parts of the brain. What is interesting is that a decrease in GABA levels in the brain can also impact eating behaviors negatively, as it plays a key role in cognitive choices (Sandoval-Salazar et al., 2016).


Apart from that, imbalances in dietary threonine (an essential amino acid) (Ki & Lim, 2019), and a protein-restricted diet may also affect GABA levels negatively in the body. For instance, a protein-restricted diet can inhibit both the synthesis and release of GABA in the brain (Del Angel-Meza et al., 2002).


The Negative Implications of Insomnia

According to the American Academy of Sleep Medicine [AASM] (2008), insomnia occurs when an individual struggles with falling or remaining asleep, wakes up too early and is unable to fall asleep again, and/or if their sleep quality is poor.


Chronic insomnia often results in daytime sleepiness and all that it entails, such as fatigue, irritability and cognitive impairment. This has huge implications on an individual’s quality of life, as it can impact their work and personal lives in negative ways. It is also considered a public health hazard, due to the increased risk of motor vehicle accidents attributed to daytime sleepiness (McNamara et al., 2025).


There are many types of sleep disorders as well; insomnia is one of the most prevalent with approximately 30% of adults suffering from it. In addition, approximately 40% of adult patients with insomnia also have a “diagnosable psychiatric disorder”, especially depression (Roth, 2007). Studies have also shown that the prevalence and severity of insomnia has increased post COVID-19 pandemic as well (Da et al., 2025).


The Link Between GABA and Sleep

Research is still ongoing between the different types of GABA in relation to how they affect sleep. Moreover, a combination of effects interact in order to induce sleep, such as activation of sleep areas, suppression of arousal areas, and the enablement of slow-wave activity in the brain (Harrison, 2007).


This does not include external factors either, which are just as important to manage when it comes to sleep, such as sleep hygiene, diet and stress levels. According to Ki and Lim (2019), “the molecular and neural machinery of sleep regulation intimately interacts with external (e.g., light, temperature) and internal sleep cues (e.g., sleep pressure, metabolic state) to adjust the sleep architecture in animals”.


To date, GABA-A receptors are the most renowned in relation to sleep, and many hypnotic drugs and anesthesia work by activating these receptors. These go on to alter waking states, slow-wave sleep and REM sleep in slightly different ways (Gottesmann, 2002; Philip et al., 2025). One concern with many of such medications is their negative impact on neuroplasticity (Palagini & Bianchini, 2022).


A study by Hou et al. (2024) also found that GABA helped to counteract insomnia, sleep disturbances caused by caffeine intake, and increased the amount of sleep.


The Importance of Stress Management for Sleep

An important thing to remember is that insomnia and stress have a bidirectional relationship, where one can contribute or give rise to the other. These pathways are all interconnected, with GABA as one key component for the regulation of stress, anxiety, circadian rhythms and sleep. The oral intake of GABA has also been shown to improve stress markers in both the autonomic and central nervous systems (Palagini & Bianchini, 2022; Hepsomali et al., 2020).


Insomnia is also considered a “stressful condition” in itself; this can leave an individual more vulnerable to stress-related disorders, possibly due to negative alterations in the GABAergic system. In addition, studies have also found that individuals with sleep disturbances may be more prone to anxiety disorders (Palagini & Bianchini, 2022; Hepsomali et al., 2020).

In sum, it is crucial to manage your stress levels mindfully throughout the day, as it can impact both your sleep and mental health. GABA supplements can help to an extent, as GABA is essential for the moderation of both stress and sleep.

The Synergistic Effects of GABA and 5-HTP (Hydroxytryptophan)

5-HTP (hydroxytryptophan) is derived from tryptophan, which is an essential amino acid found in food products (Mount Sinai Health System, n.d.)​. Thereafter, the body further converts it to serotonin, which is also known as “5-hydroxytryptamine (5-HT)” (now you know where it gets its name from!). Serotonin is an important neurotransmitter for sleep, mental health and more (Cleveland Clinic, 2022). Serotonin can be further converted to melatonin (N-acetyl-5-methoxytryptamine), which is an important neurohormone that has an effect on sleep-wake cycles as well (Erland & Saxena, 2017).


5-HTP also interacts with GABA to produce a synergistic effect that further improves sleep parameters. A study by Hong et al. (2016) found that a combined administration of 5-HTP and GABA had a “significantly better” effect on sleep, possibly due to the upregulation of GABA-A receptors in the brain. A further study by Hong et al. (2018) also found that oral administration of 5-HTP with GABA helped to increase sleep duration and non-REM sleep (also see: Ahn et al., 2021).


It is our due diligence to point out that 5-HTP can be toxic at high doses, and it can also interact with medications such as antidepressants to cause serotonin syndrome, which is a life-threatening condition (Mount Sinai Health System, n.d.). Thus, it is critical that you consult your doctor before trying out any supplement.


The Synergistic Effects of GABA and L-Theanine

L-theanine is a non-protein amino acid that is mainly found in tea leaves, especially green and loose-leaf teas (Cleveland Clinic, 2023). Its increasing popularity is not only due to its purported health benefits, but also for its umami taste. In fact, the amount of l-theanine and thus flavor in tea leaves can affect its quality and price (Mu et al., 2015).


L-theanine in itself has been proven to have many health benefits, including: relaxation, concentration, antioxidative, antihypertensive, anti-obesity, neuroprotective and other properties (Mu et al., 2015). According to Dashwood and Visioli (2025), l-theanine is associated with “several receptors in the brain, particularly those related to glutamate and cannabinoid signaling”. Studies have also shown that l-theanine at certain dosages can help to promote relaxation while awake, through an increase in alpha waves and GABA synthesis (Higashiyama et al., 2011).


As compared to taking either GABA or l-theanine on its own, an oral administration of both combined has been found to “decrease sleep latency [time taken to fall asleep] and prolong sleep duration” (Oketch-Rabah et al., 2021). Another study by Kim et al. (2019) also showed that taking GABA and l-theanine together at certain ratios “led to a significant increase in rapid eye movement (REM) (99.6%) and non-REM (NREM) (20.6%)” sleep. This may be explained by how l-theanine modulates GABA receptors through changes in serotonin and dopamine levels.


How SpectraSpray’s GABA Sleep Spray Can Help

SpectraSpray’s GABA sleep spray is melatonin free, and contains: GABA, 5-HTP and L-theanine. Other natural ingredients extracted from plant and herb sources include: cramp bark, feverfew, passionflower, peppermint leaf, skullcap and valerian root. These ingredients were selected for their synergistic effects to aid with sleep and relaxation naturally.


Oral spray vitamins also have a superior absorption rate as compared to tablets and other chewables, as the ingredients are already micronized (dissolved). Thus, they are able to bypass the intestinal absorption route to be absorbed quickly for use via the buccal (cheek) walls (Satia et al., 2015). They are also easy to use - just spray them two to four times on the inside of each cheek, about 30 minutes before you plan to unwind for bed. You can also use the GABA sleep spray to prevent or recover from jet lag symptoms during your travels.



Ingredients in SpectraSpray’s GABA Sleep Spray, melatonin-free
Ingredients in SpectraSpray’s GABA Sleep Spray, melatonin-free

Other Vegan Oral Spray Supplements for Sleep & Stress Relief

If you are looking for other combinations of oral spray supplements for the purpose of sleep or stress relief, we also carry:



Alternatively, you can check out our combination packs for total wellness support for day or night.


Conclusion to GABA for Sleep & Supplements that Work Best Together with It

In conclusion, we hear you when it comes to trouble sleeping. While the science on GABA is still evolving, it does show that sleep can be quite a complex process behind the scenes, with many internal and external variables at play. Not all of these factors are within our control, but there are some things we can do to help with better sleep.


A balanced diet, exercise and proper stress management are fundamental, as they have an intricate, bidirectional relationship with sleep. GABA for sleep supplements can also aid your body with the process through multiple pathways naturally. GABA also has a synergistic effect with 5-HTP and l-theanine, where they interact to increase the positive effects on sleep and relaxation.


Finally, oral spray supplements may have an advantage due to their superior absorption rate, as compared to traditional forms of supplementation such as tablets. SpectraSpray carries a variety of oral sprays that support both sleep and stress - you can view the full range on our shop page here.


Share to Your GABA, Sleep & Supplement Boards:

GABA for Sleep & Supplements that Work Best Together with It - SpectraSpray oral spray supplements.

References:

Comments

bottom of page