Probiotics are live microorganisms that provide a range of health benefits when consumed in adequate quantities. The use of probiotics is popular, with many people turning to these supplements to address gut issues and improve their overall health.
A recent body of research has delved deeper into how probiotics impact mental wellness, highlighting a correlation between gut health and brain functioning. This connection between the gut and the brain is seen as the gut-brain axis, and it has profound implications for our mental health.
The Gut-Brain Connection
The gut-brain connection is a bidirectional pathway that includes the central nervous system, the enteric nervous system, and the endocrine system. This system operates via the vagus nerve, linking the brain and intestines and enabling them to communicate and coordinate.
Research studies provide strong evidence that the gut microbiome influences the brain patterns and its behavior. When the gut microbiome is disrupted, there is less diversity in the gut flora, which can lead to an imbalance in bacteria that could ultimately affect our emotions and cognitive functioning.
Probiotics and Mental Health
The alterations in gut bacteria composition have been associated with anxiety and depression. Bacteria like lactobacillus and bifidobacterium have been found in some studies to help alleviate stress and depression and improve cognition
In one study, people who took probiotics over a 4-week period demonstrated a reduction in negative and anxious thoughts. In a separate study, probiotics were given to healthy individuals, leading to a significant reduction in the activity of their stress hormones.
Research is continuing to investigate the depression and anxiety-fighting capabilities of probiotics. And the results so far have been promising. Probiotics could play an essential role as part of a multi-pronged approached in reducing the risk of depression, anxiety, and other mental health conditions.
The Best Probiotics for Brain Health
When considering probiotics, there is a diverse range of options to explore. A few notable choices regarding the impact on brain health and wellness include:
- Lactobacillus helveticus and Bifidobacterium longum: These two bacterial strains show promising effects on psychological distress, depression, and anxiety.
- Bacillus coagulans: Often used as a supplement for gut health, studies show that this bacterial strain may improve cognitive function and memory.
- Bifidobacterium breve: This strain is associated with the reduction of social anxiety.
The Risks of Taking Probioitics
While probiotics are generally considered safe to eat, there are some risks associated with their use.
Some people may experience unpleasant side effects like gas, bloating or constipation after consuming them. Pregnant women and individuals with weakened immune systems or short bowel syndrome should also exercise caution when taking probiotics.
The Bottom Line
The evidence of a link between gut health and mental wellness continues to mount. The impact of probiotics on the brain is a newly discovered area, which has a brighter prospect of improving brain health in the future. When incorporating probiotics into the diet, it’s a good idea to choose from the three bacterial strains mentioned earlier as they are associated with the improvement of cognitive function and mood. Before taking any probiotics, it’s essential to consult your doctor to prevent any adverse effects.
