Do probiotics help with sleep and stress?

Probiotics are usually associated with gut health, but now we know they may help with sleep. Our customer survey of over 12,000 women and men showed that 42% regularly struggle to sleep or are insomniacs*, showing how prevalent it is in today's society. As research deepens into the connection between the gut and brain, probiotics are being recognised as a natural approach to supporting mental wellbeing and better sleep patterns. This article explores the role of probiotics in managing sleep and stress and how they work through the gut-brain axis.

What is a probiotic?

Probiotics are live microorganisms, often referred to as "good bacteria," that provide health benefits when consumed in adequate amounts. They help maintain a balanced gut microbiome, which is crucial for digestion, immunity, and overall well-being. Found in fermented foods like yoghurt, kefir, and sauerkraut, as well as in supplement form, probiotics work by restoring and maintaining a healthy balance of gut bacteria. You may also enjoy reading 'Are women's gut microbiomes different to men?'

The gut-brain axis

The gut-brain axis is a communication network linking the gut and brain via the nervous system, immune system, and endocrine pathways. The gut produces neurotransmitters like serotonin, melatonin, and gamma-aminobutyric acid (GABA), which play critical roles in regulating mood, stress, and sleep. A healthy gut microbiome supports the production of these chemicals, while an imbalance in gut bacteria can disrupt the gut-brain axis, potentially leading to issues like poor sleep, heightened stress, and anxiety.

What strains of probiotics are thought to help with sleep and stress?

Certain probiotic strains have been studied for their potential to support sleep and reduce stress. Key strains include:

• Lactobacillus rhamnosus: Known for its ability to reduce stress and anxiety by regulating GABA receptors in the brain.
• Bifidobacterium longum: Linked to improved stress resilience and reduced cortisol levels.
• Lactobacillus casei: Associated with better sleep quality and increased serotonin production.
• Lactobacillus helveticus and Bifidobacterium bifidum: These strains have shown potential in reducing stress and improving mood in clinical studies.
• Lactobacillus acidophilus: Helps maintain gut balance and supports the production of neurotransmitters essential for mood and sleep regulation.
• Bifidobacterium lactis: Known for its role in improving gut barrier function and reducing inflammation, which can benefit stress and sleep.
• Streptococcus thermophilus: Aids in digestion and supports the production of key nutrients that influence sleep and stress.
• Lactobacillus plantarum: Recognised for its anti-inflammatory properties and its role in enhancing gut-brain communication.
• Inulin: While not a probiotic strain, this prebiotic fibre supports the growth of beneficial bacteria, enhancing the overall effectiveness of probiotics.

Can probiotics improve sleep quality and efficiency?

Probiotics may improve sleep quality and efficiency by supporting the production of sleep-regulating neurotransmitters like melatonin and serotonin. A balanced gut microbiome can enhance the availability of these chemicals, helping to regulate the sleep-wake cycle. Additionally, probiotics can reduce inflammation and support gut health, which has been linked to better overall sleep patterns. Clinical studies have shown that individuals taking probiotics experience fewer interruptions during sleep and report feeling more rested. Read more about why you should improve your gut health and how diet impacts your sleep quality.

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Can probiotics help people with insomnia?

Probiotics may benefit people with insomnia by addressing underlying factors that disrupt sleep, such as stress and inflammation. By promoting a healthier gut environment and enhancing serotonin production, probiotics can help calm the mind and create a more conducive state for sleep. Based on the results from our survey, 9 out of 10 people have poorer sleep when they're stressed, while 75% of people have persistent sleep issues if they suffer overwhelming stress.* While they may not act as a direct cure for insomnia, probiotics can complement other sleep therapies and improve overall sleep hygiene. You may enjoy reading our insights, 'The Sleep Problem: More than 1 in 3 people suffer poor sleep'.

What effect do probiotics have on cortisol levels?

Cortisol, often referred to as the stress hormone, plays a significant role in the body’s stress response. Chronic stress can lead to elevated cortisol levels, which negatively impact sleep, mood, and overall health. Probiotics, particularly strains like Lactobacillus rhamnosus and Bifidobacterium longum, have been shown to reduce cortisol levels by modulating the gut-brain axis. Lower cortisol levels contribute to reduced feelings of stress and anxiety, promoting a calmer state of mind. Learn more about the foods and vitamins to help reduce stress.

Can probiotics improve your mood?

By influencing serotonin production—a neurotransmitter often dubbed the "happiness chemical"—probiotics can help improve mood and emotional well-being. Serotonin is primarily produced in the gut, and a healthy microbiome plays a critical role in its synthesis. Studies suggest that individuals taking specific probiotic strains report lower levels of depression and a more positive outlook on life. Here are 8 things to keep calm, healthy and happy right now. 

Can they reduce feelings of anxiety?

Probiotics can help reduce feelings of anxiety by regulating the gut-brain axis and supporting the production of calming neurotransmitters like GABA. Strains such as Lactobacillus helveticus and Bifidobacterium longum have demonstrated anxiety-reducing effects in both animal and human studies. By enhancing gut health and reducing inflammation, probiotics create a foundation for better mental resilience and stress management.

Are there any negative effects of taking probiotics for sleep and stress?

While probiotics are generally considered safe, some individuals may experience mild side effects, such as bloating, gas, or changes in bowel habits when first starting supplementation. These effects typically subside as the body adjusts. It’s important to choose high-quality probiotic supplements. DR.VEGAN's Gut Works^® is the award-winning supplement for complete gut health, providing the most effective support for a healthy gut microbiome. Gut Works^® includes 6 scientifically studied probiotic strains and prebiotics, with 50bn CFU, making it more effective than other probiotics on the market. 

What other supplements can be taken alongside a probiotic to help with sleep and stress?

Probiotics can be combined with other supplements to enhance their effects on sleep and stress, such as:

• L-Glycine: This amino acid supports relaxation and improves sleep quality by lowering core body temperature and promoting calmness.
• Magnesium Citrate: Known for its calming properties, magnesium helps relax the nervous system, reduce muscle tension, and support better sleep. DR.VEGAN's Magnesium contains 200mg elemental magnesium per capsule, in a highly bioavailable and effective form. Unlike standard supplements, it is free of any animal ingredients and nasty additives.
• Griffonia Seed Extract: A natural source of 5-HTP, it boosts serotonin levels, which can improve mood and promote restful sleep.
• L-Theanine: Found in green tea, this amino acid promotes relaxation without drowsiness, making it helpful for reducing stress and anxiety.
• Zinc Citrate: Zinc supports neurotransmitter function and may help regulate the sleep-wake cycle while also enhancing the effects of probiotics on gut health. Learn more about why Zinc is so important for your health.
• Chamomile Extract: A well-known herbal remedy, chamomile has sedative properties that can reduce anxiety and improve sleep quality.

Looking for complete support? Our Vegan Nights^® formula is a simple way to get all these nutrients in one.

If in doubt, supporting your gut with the right probiotics could be a natural way to improve sleep, manage stress, and feel more balanced — because good health really does start from within.

View our range of award-winning probiotics, vitamins and supplements.

You may also enjoy reading:

• Why your gut is your second brain
• 8 most common questions about probiotics
• How diet impacts your sleep quality
• Why you should improve your gut health

*This article includes data based on a UK survey conducted by DR.VEGAN^® of 117 customers, nationally representative, during January 2023. All survey findings reflect our own efforts and have not been influenced or verified by any external organisations or third-party entities.