Probiotics are live microorganisms that can provide health benefits when consumed. They are commonly found in fermented foods such as yogurt, sauerkraut, and kimchi, but can also be taken as supplements. While probiotics are often associated with improving gut health, they have also been found to have a positive impact on mental health and mood.
The Gut-Brain Connection
The gut and brain are connected through what is known as the gut-brain axis, a two-way communication system that enables the nervous system and gastrointestinal system to interact. This means that what happens in the gut can affect what happens in the brain, and vice versa.
Studies have shown that the gut microbiome, which is the collection of microorganisms living in our gut, can influence brain function and behavior. This is because the gut produces neurotransmitters, such as serotonin and dopamine, that affect mood and behavior. In fact, research has found that up to 90% of serotonin, which is often referred to as the “feel-good” neurotransmitter, is produced in the gut.
Probiotics and Mental Health
Given the connection between the gut and brain, it is not surprising that probiotics have been found to have a positive impact on mental health. In one study, participants who consumed a probiotic supplement for four weeks had a significant reduction in their levels of perceived stress compared to those who didn’t take the supplement.
Another study found that people who took a probiotic supplement for four weeks had a decrease in negative thoughts associated with sad mood compared to those who took a placebo. Additionally, a review of 15 studies concluded that probiotics may have a therapeutic effect on depression and anxiety.
While the research is still in its early stages, there is evidence to suggest that probiotics could play a role in improving mental health and mood. However, it’s important to note that more research is needed to fully understand the extent of these benefits.
Choosing the Right Probiotic
When it comes to choosing a probiotic, it’s important to consider the specific strains of bacteria that are included. Different strains have different health benefits, so you want to choose a probiotic that is tailored to your specific health concerns.
For example, the strain Lactobacillus helveticus has been found to have a positive impact on mood, while the strain Bifidobacterium bifidum has been found to have a positive impact on anxiety. It’s also important to choose a probiotic that has a high enough concentration of bacteria to provide benefits.
If you’re not sure which probiotic to choose, it may be helpful to speak with a healthcare professional or a registered dietitian who can help you make an informed decision based on your individual needs.
Other Ways to Support Gut Health
While probiotics can be helpful, there are other ways to support gut health. One of the most important is to eat a diet that is rich in fiber and plant-based foods. This is because fiber feeds the good bacteria in the gut, helping to promote a healthy microbiome. It’s also important to stay hydrated and to limit intake of processed foods and added sugars, which can disrupt the gut microbiome.
Additionally, managing stress can also help support gut health. When we’re stressed, the body produces hormones that can negatively affect the gut. Techniques such as deep breathing, meditation, and yoga can help reduce stress and promote a healthy gut.
The Bottom Line
Probiotics have been found to have a positive impact on mental health and mood, likely due to the gut-brain axis and the influence of the gut microbiome on neurotransmitter production. While more research is needed to fully understand these benefits, choosing the right probiotic and supporting gut health through diet and stress management can help promote overall well-being.
