Anxiety and depression are two very common mental health conditions that affect millions of people worldwide. While there are many treatments available, including therapy and medication, there is growing evidence that probiotics may also be effective in combatting these conditions.
The Gut-Brain Connection
The gut-brain connection refers to the relationship between our digestive system and our brain. This connection is thought to be bidirectional, meaning that what happens in our gut can affect our brain, and vice versa.
One way that our gut can affect our brain is through the production of neurotransmitters, such as serotonin and dopamine. These neurotransmitters are responsible for regulating our mood, sleep, and other functions. In fact, over 90% of the body’s serotonin is produced in the gut.
In addition to neurotransmitter production, the gut is also home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms play a crucial role in our overall health, including our mental health.
Probiotics and Anxiety
Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. These microorganisms are often found in fermented foods like yogurt, kefir, and sauerkraut.
Studies have shown that probiotics can improve anxiety symptoms in both animals and humans. For example, one study found that giving mice a strain of lactobacillus (a type of probiotic) reduced their anxiety levels.
In humans, a study found that taking a probiotic supplement for four weeks significantly reduced symptoms of anxiety, compared to a placebo.
While the exact mechanisms by which probiotics improve anxiety are not fully understood, it is thought that they may modulate neurotransmitter systems in the gut, leading to changes in mood and behavior.
Probiotics and Depression
Depression is another mental health condition that may be improved by probiotics. Like anxiety, depression is associated with an imbalance in neurotransmitter levels.
Several studies have found that certain probiotics can reduce symptoms of depression. In one study, a probiotic supplement containing lactobacillus and bifidobacterium reduced both depression and anxiety symptoms in individuals with clinical depression.
Another study found that taking a probiotic supplement for eight weeks improved symptoms of depression in individuals with irritable bowel syndrome (IBS), a condition often associated with depression.
While further research is needed to fully elucidate the mechanisms behind probiotics’ effects on depression, it is thought that they may help to regulate inflammation in the body, which is known to contribute to depression.
Which Probiotics to Choose?
There are many different types of probiotics on the market, each with their own unique properties. When choosing a probiotic supplement, it is important to choose one that contains strains that have been shown to be effective in improving mood.
Some of the most commonly studied probiotic strains for mood include:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Lactobacillus rhamnosus
- Bifidobacterium longum
- Lactobacillus helveticus
It is also important to choose a high-quality supplement that contains a sufficient number of live microorganisms. Look for supplements that have been third-party tested and adhere to good manufacturing practices.
Conclusion
While more research is needed, there is mounting evidence that probiotics may be effective in combatting anxiety and depression. By modulating the gut-brain axis, probiotics have the potential to improve mood, regulate inflammation, and reduce symptoms of these common mental health conditions.
If you are struggling with anxiety or depression, it is important to talk to your healthcare provider about the best treatment options for you.
