GABA, L-theanine, and melatonin: what about sleep?

Melatonin: a signal, not a sedative

For many people, melatonin is the first supplement that comes to mind when they sleep poorly. But melatonin is primarily a time signal: the hormone tells your body that it is nighttime. It is not a remedy that calms a busy mind.

Many people sleep poorly because their nervous system is still 'on' in the evening due to stress, worrying, caffeine, or an irregular rhythm. To understand what is going on, it helps to look at the neurotransmitters in the brain.

What keeps you awake

Whether you are awake or asleep depends partly on the balance between excitatory and inhibitory signals in the brain. GABA (gamma-aminobutyric acid) is the main inhibitory neurotransmitter of the central nervous system: it reduces the excitability of nerve cells. Stress, caffeine, and an irregular sleep rhythm can shift the balance towards 'on'.

GABA and L-theanine: what has been studied?

GABA is being studied as a dietary supplement, including in a 2018 study (Byun et al., Nutrients) among adults with sleep problems. L-theanine is an amino acid from green tea that is associated with alpha brain waves, the pattern linked to relaxed alertness. A 2019 study (Kim et al.) investigated the combination of GABA and L-theanine.

For GABA, L-theanine, ashwagandha, chamomile, lemon balm, and Montmorency cherry, there is no EFSA-approved health claim under EU Regulation 1924/2006. The studies refer to specific products and dosages and are not a promise regarding the effect of a supplement.

The foundation: healthy sleep habits

Consistent rhythm Go to bed and wake up at the same times, even on weekends
Caffeine Do not drink coffee, cola, or energy drinks after the afternoon
Light Seek out daylight during the day and limit bright light and screens in the evening
Relaxation Establish a regular evening ritual, such as reading, a walk, or breathing exercises

The PPH formula

GABA 250 mg
Ashwagandha KSM-66 100 mg
Chamomile extract 100 mg
Montmorency cherry extract 70 mg
Lemon balm extract 50 mg
L-theanine 50 mg
Folate 400 µg (as 5-methylfolate)

EFSA claim

Folate contributes to normal psychological function and to the reduction of tiredness and fatigue.

One capsule per day, 30 to 60 minutes before bedtime. Without melatonin. Do not exceed the recommended daily dosage.

Conclusion

Melatonin is primarily a time signal. For many people who sleep poorly, stress and an active nervous system play a larger role. Good sleep habits are therefore always the foundation. If you sleep poorly for a long time, visit your GP.

View PPH GABA + Ashwagandha KSM-66.

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Frequently asked questions

They work through different mechanisms. If you are taking medication or have doubts, consult your GP or pharmacist first.

GABA in a dosage of 250 mg is not a sleep aid like sleep medication. Take the capsule as directed: 30 to 60 minutes before bedtime. If you do notice drowsiness, do not drive a vehicle and consult your GP.

The mentioned studies lasted several weeks. We do not make any promises regarding effects or timelines when using our product.

No, ashwagandha is not recommended during pregnancy. If you are pregnant or breastfeeding, consult your midwife or doctor before using a supplement.

Sources

Byun, J.I. et al. (2018). Safety and Efficacy of GABA from Fermented Rice Germ in Patients with Insomnia. Nutrients. pubmed.ncbi.nlm.nih.gov/30257176/
Kim, S. et al. (2019). GABA and L-theanine mixture decreases sleep latency and improves NREM sleep. Food Science & Biotechnology. pubmed.ncbi.nlm.nih.gov/31007774/
Pratte, M.A. et al. (2014). Ashwagandha for Anxiety: A Systematic Review. Journal of Alternative and Complementary Medicine. pubmed.ncbi.nlm.nih.gov/25211657/
Howatson, G. et al. (2012). Effect of tart cherry juice on melatonin levels and enhanced sleep quality. European Journal of Nutrition. pubmed.ncbi.nlm.nih.gov/21901389/