Are you feeling stressed out, anxious or depressed? Did you know that the answer to these mental health concerns may be found in your gut?
The human body is home to trillions of microorganisms, including bacteria, viruses, fungi, and other tiny organisms that live within and on our bodies. These microorganisms, collectively known as the microbiota, play an essential role in our physical and mental health.
The term “probiotics” refers to live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host. Probiotics are known to support gut health, but did you know that they can also improve your mental health?
Probiotics and the Gut-Brain Axis
Our gut and brain are connected by a complex pathway known as the gut-brain axis. This pathway allows for two-way communication between the gut and brain, which means that changes in the gut can affect the brain, and vice versa.
Studies have shown that there is a strong link between the gut microbiota and the brain. For example, researchers have found that people with certain mental health conditions, such as anxiety and depression, tend to have an imbalance of gut bacteria.
Probiotics can help to restore this balance by increasing the number of “good” bacteria in the gut. These beneficial bacteria can help to reduce inflammation and improve gut function, which can have a positive impact on mental health.
Probiotics and Anxiety
Anxiety is a common mental health condition that can be caused by a variety of factors, including stress, genetics, and lifestyle factors. There is evidence to suggest that probiotics may be effective in reducing anxiety symptoms.
For example, one study found that taking a probiotic supplement for four weeks reduced symptoms of anxiety in people with irritable bowel syndrome (IBS), a digestive disorder that has been linked to anxiety and other mental health conditions. Another study found that taking a specific probiotic strain called Lactobacillus rhamnosus reduced anxiety and stress in healthy volunteers.
Probiotics and Depression
Depression is a serious mental health condition that affects millions of people worldwide. There is evidence to suggest that probiotics may be effective in reducing symptoms of depression.
For example, one study found that taking a probiotic supplement for eight weeks significantly reduced symptoms of depression in people with major depressive disorder. Another study found that taking a combination of probiotics and prebiotics (substances that promote the growth of beneficial bacteria) reduced symptoms of depression and improved quality of life in patients with chronic fatigue syndrome.
Probiotics and Autism
Autism is a complex neurodevelopmental disorder that affects communication, social interaction, and behavior. Emerging evidence suggests that there may be a link between the gut microbiota and autism, and that probiotics may be effective in reducing symptoms of the disease.
For example, one study found that giving children with autism a probiotic supplement for 12 weeks improved symptoms of hyperactivity, irritability, and social withdrawal. Another study found that taking a specific probiotic strain called Bifidobacterium bifidum improved gastrointestinal symptoms and behavior in children with autism.
Probiotics and Stress
Stress is a common problem that affects many people. Chronic stress has been linked to a variety of health problems, including mental health conditions such as anxiety and depression. Probiotics may be effective in reducing the harmful effects of stress on the body and brain.
For example, one study found that taking a probiotic supplement for four weeks reduced levels of cortisol, a hormone that is released in response to stress. Another study found that taking a specific probiotic strain called Bifidobacterium longum reduced stress and improved memory in healthy volunteers.
Conclusion
Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. They are known to promote gut health, but emerging evidence suggests that they may also be effective in improving mental health.
Probiotics can reduce symptoms of anxiety, depression, and autism, and may also help to reduce the harmful effects of stress on the body and brain. If you are interested in trying probiotics to improve your mental health, talk to your healthcare provider to determine the best probiotic supplement or food source for you.
