Mental health is becoming an increasingly important topic in today’s world. With the rise in cases of depression and anxiety, people are looking for natural ways to improve their mental wellbeing.
One new area of interest is probiotics. Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. They are typically found in supplements and fermented foods such as yogurt, kefir, sauerkraut, and kimchi.
But can probiotics really make you happier? In this blog, we’ll explore the latest research on the relationship between probiotics and mental health.
How Probiotics Affect the Brain
It’s a common misconception that the brain and gut are completely separate. In fact, there is a complex network of neurons and receptors that connect the two, called the gut-brain axis. This means that what happens in our gut can affect our brain, and vice versa.
Studies have shown that probiotics may influence the gut-brain axis by producing compounds like neurotransmitters and short-chain fatty acids that can affect brain function. For example, the probiotic strain Lactobacillus helveticus has been found to increase levels of the neurotransmitter serotonin in the brain, which is known to improve mood and reduce anxiety.
Evidence from Human Studies
While animal studies have shown promising results, the evidence from human studies is still limited. However, there have been some notable studies that suggest a link between probiotics and mental health.
Reducing Symptoms of Depression
A recent systematic review of 10 randomized controlled trials concluded that probiotics may be effective in reducing symptoms of depression. The review found that several different strains of probiotics, including Lactobacillus acidophilus and Bifidobacterium bifidum, were associated with reduced depressive symptoms.
Another study found that a combination of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum improved both depression and anxiety symptoms in people with irritable bowel syndrome (IBS).
Reducing Anxiety
Several studies have also found that probiotics may help reduce symptoms of anxiety. In one study, participants who took a combination of Lactobacillus helveticus and Bifidobacterium longum for four weeks reported lower levels of stress and anxiety compared to a placebo group.
Another study found that taking a probiotic supplement containing Lactobacillus plantarum reduced anxiety in people with chronic fatigue syndrome.
Probiotics and Stress
Stress is known to have a negative effect on both physical and mental health. However, some studies have suggested that probiotics may help reduce stress levels.
For example, one study found that a supplement containing Lactobacillus casei reduced psychological distress in medical students during high-stress exam periods. Another study found that taking a probiotic supplement containing Lactobacillus acidophilus and Bifidobacterium bifidum improved mood and reduced stress markers in people experiencing chronic stress.
Conclusion
While the evidence is still limited, there is growing research to suggest that probiotics may have a positive effect on mental health. The gut-brain axis is a complex network that we’re only just starting to understand, but it’s clear that what we eat can affect our mental wellbeing.
If you’re interested in trying probiotics for mental health, it’s important to choose a high-quality supplement or fermented food that contains strains that have been studied for their mental health benefits. As always, it’s best to talk to your healthcare provider before starting any new supplement regimen.
