Addressing the root cause of poor sleep: stress management through nutrition

Stress is a common denominator. We experience stress in our home lives, professional lives, and social lives, with major influences from the outside world as well. According to a 2024 survey from the American Psychiatric Association’s (APA) annual mental health poll, 43% of Americans say they feel more anxious than they did the previous year, with 70% citing current events such as the economy, politics, and gun violence as factors.¹ More recent research released by APA shows that two-thirds of Americans are anxious about current events.² People also cited anxieties about keeping themselves and their families safe, paying the bills, and being healthy. Ultimately, people cite stress as the number one factor impacting mental health (52%), following by sleep (39%).

Sleep and stress are certainly connected, and most consumers agree. According to ADM’s (Chicago) recent Sleep, Stress, and Mood Report,³ 61% of consumers agree that stress levels directly affect their sleep. Unfortunately, only 29% of consumers say they are actively working on improving their sleep habits or routines to manage their stress. Improving sleep and stress requires a comprehensive approach, but nutraceuticals can be a tool that may help consumers achieve these goals.

Biotics and Stress

Because [postbiotics] do not contain live microorganisms, postbiotics can be more versatile due to their resilience in processing. — Vaughn DuBow, ADM

There is growing research that probiotics may help manage stress, based on research for a number of proprietary strains. IFF (New York), for example, markets Howaru Lacticaseibacillus paracasei Lpc-37 to support stress. While the exact mechanisms of its action are not fully understood, the ingredient has shown positive outcomes in humans. For example, a 2020 study in which 120 healthy adults were given either the probiotic or placebo for five weeks showed that supplementation with the probiotic significantly reduced perceived exhaustion and fatigue as well as perceived stress.⁴ The reduction in perceived stress was particularly pronounced among female subjects.

A 2023 study⁵ found that a proprietary probiotic strain Lactiplantibacillus plantarum, marketed as Heal9 by Probi (Redmond, WA), was able to improve cognition is subjects with moderate stress. In the study, 129 subjects between the ages of 21 and 52 years of age were randomized to consume either the probiotic strain or placebo for 12 weeks. Results showed that perceived stress and awakening cortisol saw significant reductions in both groups, however, compared to placebo, those taking the probiotic saw significant improvements in four cognition tests, namely the rapid information processing test, numeric working memory test, paired associated learning, and word recall. Compared to placebo, researchers also observed a tendency for better improvement for three mood subscales of confusion-bewilderment, anger-hostility, and depression-dejection. Additionally, there were fewer participants experiencing poor sleep in the probiotic group, compared to placebo.

Postbiotics may also be a valuable tool for stress management. According to ADM’s report, awareness is growing about postbiotics, with 58% of U.S. consumers being aware of postbiotics. This is not quite as high as awareness about probiotics which was recognized by 90% of U.S. consumers, but when given a definition, ADM found that 81% of U.S. consumers believed that postbiotics can offer similar benefits as probiotics. Emerging research backs up that postbiotics may exert valuable benefits. One example is ADM’s Lactobacillus gasseri CP2305 postbiotic, which has been shown in research to support emotional well-being, stress, as well as sleep.

“Research conducted with L. gasseri CP2305 postbiotic has also specifically looked at stress and mental well-being support for women and men, throughout various life stages. In one trial⁶ on women’s health, data showed that supplementation of L. gasseri CP2305 postbiotic may support positive moods and reduce stress/anxiety in healthy young women (with an average age of 21.5) experiencing premenstrual symptoms,” explains Vaughn DuBow, senior director, product portfolio marketing, health & wellness, ADM. Additionally, the postbiotic was found in a clinical study to support changes in physiological and emotional parameters in women going through menopause.⁷ There is also evidence that supplementation with the postbiotic ingredient may help stress in athletes. Based on validated questionnaires, supplementation was associated with reductions in stress while also improving recovery from exercise, and may even support mitochondrial function.⁸

“One of the advantages of using postbiotics is that because they do not contain live microorganisms, postbiotics can be more versatile due to their resilience in processing,” says DuBow. “Postbiotics can survive through tough formulation environments like high heat, retain efficacy throughout shelf life and they do not require refrigeration. This robustness is helping pave the way for new innovation opportunities with targeted support via burgeoning gut-organ axes, such as the gut-brain axis.”

They can also be use together with probiotics and prebiotics, says DuBow, allowing manufacturers to take advantages of synergies.

Herbal Stress Solutions

The Ayurvedic herb, ashwagandha, continues to see growth in the nutraceutical space, gaining more and more awareness from consumers. Research is also growing that demonstrates the many potential benefits of ashwagandha supplementation. For example, a proprietary ashwagandha root extract from Sabinsa Corp. (East Windsor, NJ), called Shagandha, was found in a randomized clinical study to alleviate stress. In the study,⁹ 54 subjects were randomized to receive either 500 mg of the ashwagandha extract or placebo once daily for 60 days. Researchers observed that those taking the extract saw significant improvements in scores for perceived stress scale (PSS), generalized anxiety disorder (GAD-7), and quality of life (QOL). Assessment of biomarkers showed significant reductions in changes in morning salivary cortisol, and increases in urinary serotonin.

Another extract, Prolanza, from Nutriventia (Mumbai, India), was found in a randomized, double-blind, placebo controlled study¹⁰ to support cognitive function, stress, and sleep. In the study, 130 healthy and cognitively sound adults received either a daily 300 mg Prolanza capsule or placebo for 90 days, with measurements taken for cognitive functions, stress levels, sleep quality, and overall well-being. Results showed that those taking the extract experienced reductions in PSS scores, serum cortisol, reductions in Pittsburgh Sleep Quality Index (PSQI) scores, higher Oxford Happiness Questionnaire (OHQ) scores, as well as improved recall memory and decreased error rate in pattern recall based on the Cambridge Neuropsychological Test Automated Battery (CANTAB).

Saffron is another herb that has the potential to support mood. Recently, a randomized, double-blind, placebo-controlled trial¹¹ found that supplementation with a proprietary saffron extract from Pharmactive Biotech (Madrid, Spain), called Affron, had an impact on mild depression symptoms. The 12-week study involved 202 participants with subclinical depressive symptoms, and researchers measured changes in mood and sleep. Results showed that 72% of those taking 28 mg of the extract experienced significant changes in mood symptoms, based on the Depression, Anxiety, and Stress Scale, compared to 54% in the placebo group. Sleep did not see significant changes, except for a subset of participants with a greater severity in sleep issues.

While adults experience immense stress, kids are not without their stressors and deserve support as well. A recent study¹² found that a lemon verbena extract from Monteloeder (Miami, FL), called RelaxPLX, was able to help teenagers relax and have better sleep. In the study, 44 health teenagers between the ages of 12 and 16 were given either 400 mg of the extract or placebo for 12 weeks. Results showed that teenagers taking the extract experienced significant improvements in sleep behavior, based on the Enhanced Adolescent Sleep Wake Scale (ASWS) scores, as well as improvements in stress, based on the Perceived Stress Scale for Children (PSS-C) questionnaire, with particular improvements in feelings of worry, being rushed, or nervousness. They also had a 21% reduction in salivary cortisol, compared to 9% in placebo.

A 2018 study of a French oak extract, called Robuvit, from Horphag Research (Hoboken, NJ) demonstrated that the extract may support mood, fatigue, and sleep through antioxidant activity. In the placebo-controlled study 40 participatns with mood disorders, oxidative stress, fatigue and insomnia, were given 100 mg of the extract or placebo for eight weeks. Results showed that those taking the French oak extract experience improvements in mood, with significant improvements in 13 out of 16 items on the Brief Mood Introspection Scale (BMIS), as well as significant improvements in fatigue and insomnia scores. There were also significant improvements in oxidative stress levels after four and eight weeks in those taking the extract, while no changes were observed in the control group.

Conclusion

Supplements are no replacement for lifestyle changes and sometimes even professional psychological intervention, but they can be a valuable tool for managing everyday stressors to help improve factors such as sleep. And while there are products that address sleep, it may be more valuable to address the underlying cause of poor sleep for many people, stress.

References

1. American Psychiatric Association. American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health. May 1, 2024. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness (Accessed 2025-10-24). 
2. American Psychiatric Association. Annual Mental Health Poll Reveals Americans Anxious About Current Events; 40% of Employed Worried About Job Security. May 15, 2025. https://www.psychiatry.org/News-room/News-Releases/Annual-Mental-Health-Poll-2025 (Accessed 2025-10-24). 
3. ADM. Sleep, Stress, Mood Report. September 2025. https://www.adm.com/globalassets/news/adm-stories/2025/cp-2213041_sleep-stress--mood-report_250926v3.pdf (Accessed 2025-10-24). 
4. Patterson Elaine et al. Lacticaseibacillus paracasei Lpc-37^® improves psychological and physiological markers of stress and anxiety in healthy adults: A randomized, double-blind, placebo-controlled and parallel clinical trial (the Sisu study).Neurobiology of Stress. 2020, 13, 100277. DOI: 10.1016/j.ynstr.2020.100277 
5. Önning, G.; Montelius, C.; Hillman, M.; Larsson, N. Intake of Lactiplantibacillus plantarum HEAL9 Improves Cognition in Moderately Stressed Subjects: A Randomized Controlled Study. Nutrients. 2023, 15 (15): 3466. DOI: 10.3390/nu15153466 
6. Nishida, K.; Sawada, D.; Yasui, T.; Kuwano, Y.; Rokutan, K. Daily intake of Lactobacillus gasseri CP2305 ameliorates psychological premenstrual symptoms in young women: A randomized, double-blinded, placebo-controlled study. Journal of Functional Foods. 2021, 80,104426. DOI: 10.1016/j.jff.2021.104426 
7. Sawada, D.; Sugawara, T.; Hirota, T.; Nakamura, Y. Effects of Lactobacillus gasseri CP2305 on Mild Menopausal Symptoms in Middle-Aged Women. Nutrients. 2022, 14 (9), 1695. DOI: 10.3390/nu14091695 
8. Sawada, D.; Kuwano, Y.; Tanaka, H.; Hara, S.; Uchiyama, Y.; Sugawara, T.; Fujiwara, S.; Rokutan, K.; Nishida, K. Daily intake of Lactobacillus gasseri CP2305 relieves fatigue and stress-related symptoms in male university Ekiden runners: A double-blind, randomized, and placebo-controlled clinical trial. Journal of Functional Foods. 2019, 57,465–476. DOI: 10.1016/j.jff.2019.04.022 
9. Majeed, M.; Nagabhushanam, K.; Mundkur, L. A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. Medicine. 2023, 102 (41): e35521. DOI: 10.1097/MD.0000000000035521 
10. [Gopukumar, K; Thanawala, S.; Somepalli, V.; Rao, T.S.S.; Thamatam, V.B.; Chauhan, S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-Based Complementary and Alternative Medicine. 2021, 8254344 DOI: 10.1155/2021/8254344] 
11. Lopresti, AL.; Smith, SJ.; Marx, W.; Díez-Municio, M.; Morán-Valero, MI. An Examination into the Effects of a Saffron Extract (Affron) on Mood and General Wellbeing in Adults Experiencing Low Mood: A Randomized, Double-Blind, Placebo-Controlled Trial. The Journal of Nutrition. 2025. DOI: 10.1016/j.tjnut.2025.05.024. 
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13. Belcaro, G.; Saggino, A.; Cornelli, U.; Luzzi, R.; Dugall, M.; Hosoi, M.; Feragalli, B.; Cesrone, M.R. Improvement in mood, oxidative stress, fatigue, and insomnia following supplementary management with Robuvit. J Neurosurg Sci. 2018, 62 (4),423-7. DOI: 10.23736/S0390-5616.18.04384-9