Good mental health is important for a happy and fulfilling life. Unfortunately, there are many factors that can negatively impact our mental health, including stress, poor diet, and certain conditions, such as anxiety and depression. One promising way to support good mental health is through the use of probiotics.
What are Probiotics?
Probiotics are live microorganisms that provide a range of health benefits when consumed in adequate amounts. Many people are familiar with probiotics in the form of yogurt and other fermented foods, but they are also available in supplement form. Probiotic supplements typically contain a mix of beneficial bacteria, such as Lactobacillus and Bifidobacterium strains.
The Gut-Brain Connection
You may have heard of the “gut-brain axis”, which refers to the bidirectional communication network between the central nervous system and the enteric nervous system (located in the gut). This axis is thought to play an important role in mental health and wellbeing.
In fact, research suggests that the health of our gut microbiome and the diversity of bacterial species present can influence brain function and behaviour. One study published in the journal Nature Microbiology found that changes in the gut microbiome can lead to altered brain function, including changes in mood and behaviour.
The Benefits of Probiotics for Mental Health
Given the link between the gut microbiome and mental health, it makes sense that probiotics may be beneficial for reducing anxiety and improving overall mental wellbeing. Indeed, several studies have found this to be the case:
- Reduced symptoms of anxiety and depression: One study published in the journal Perspective in Psychiatric Care found that taking a probiotic supplement reduced symptoms of anxiety and depression in study participants.
- Improved stress resilience: Another study found that taking a probiotic supplement improved stress resilience in healthy adults.
- Lowered cortisol levels: Cortisol is a hormone that is released in response to stress, and high levels of cortisol have been linked to anxiety and depression. A study published in the journal Neuroscience Letters found that taking a probiotic supplement led to lower cortisol levels in study participants.
Choosing a Probiotic Supplement
If you’re interested in trying a probiotic supplement to support your mental health, it’s important to choose a high-quality product. Look for a supplement that contains a range of beneficial bacterial strains, rather than just one or two. You should also check that the supplement contains a sufficient number of live bacteria – aim for at least 10 billion CFUs (colony forming units) per serving.
It’s important to note that probiotics are not a substitute for professional mental health care. If you are experiencing symptoms of anxiety or depression, it’s important to speak to your healthcare provider for an appropriate treatment plan.
Adding Probiotic-Rich Foods to Your Diet
If you prefer to get your probiotics from food, there are plenty of options to choose from. Some of the best sources of probiotics include:
- Yogurt: Look for plain, unsweetened yogurt that contains live cultures.
- Kefir: A fermented milk drink that is rich in probiotics.
- Sauerkraut: Fermented cabbage that is also high in vitamin C and fiber.
- Miso soup: A popular Japanese soup made from miso paste, which contains probiotic bacteria.
- Kombucha: A fermented tea drink that is becoming increasingly popular as a health tonic.
Final Thoughts
Probiotics are a promising tool for supporting good mental health, but they should be used in conjunction with other healthy lifestyle habits, such as regular exercise, stress management techniques, and a nutritious diet. If you’re interested in trying a probiotic supplement, speak to your healthcare provider for advice on the best product for you.
