Probiotics for Mental Health: Can They Really Make You Happier?
The concept of probiotics is not new to anyone. Probiotics refer to the living microorganisms that can confer health benefits to the host when consumed in adequate amounts. Probiotics are widely recognized for their digestive health benefits, but did you know that they can also impact your mental well-being? Studies have shown that probiotics can improve mood and reduce stress levels, making them a promising supplement for mental health.
Probiotics and the Brain-Gut Connection
The link between the gut and the brain is called the brain-gut axis. The gut has its own nervous system, known as the enteric nervous system (ENS), which communicates with the central nervous system (CNS) through the brain-gut axis. The ENS is also responsible for producing and secreting neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which have a significant impact on mood, anxiety, and stress. It’s no wonder that the gut has been called the second brain!
Probiotics can influence the brain-gut axis by modulating the gut microbiome, which is the community of microorganisms that inhabit the gastrointestinal tract. The gut microbiome is linked to the functioning of the ENS and the CNS via the brain-gut axis, and therefore, any changes to the gut microbiome can impact mental health.
The Impact of Probiotics on Mental Health
Studies have shown that probiotics can have a positive impact on mental health by:
- Reducing symptoms of depression and anxiety
- Improving mood and well-being
- Reducing stress levels
- Enhancing cognitive function and memory
One study found that participants who consumed a probiotic containing Lactobacillus helveticus and Bifidobacterium longum for 30 days had lower levels of cortisol, a hormone that is associated with stress. The same study also found that the participants had improved mood and cognitive function.
Another study found that probiotics can be beneficial in reducing symptoms of depression. Participants with moderate to severe depression were given a probiotic containing Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum for 8 weeks. The study found that the probiotic group had significantly reduced symptoms of depression compared to the control group that did not consume probiotics.
Choosing the Right Probiotic for Mental Health
Not all probiotics have the same benefits, and therefore, it’s important to choose the right probiotic for your mental health needs. When selecting a probiotic for mental health, consider the following factors:
- Species and strain of the probiotic
- Viability and potency of the probiotic
- Adherence and survival of probiotic in the gastrointestinal tract
- Research and clinical evidence supporting the use of the probiotic for mental health
Speak to your healthcare provider or a registered dietitian to determine the right probiotic and dosage for your needs.
Conclusion
Probiotics have been widely studied for their digestive health benefits, but recent research has shown that they can also benefit mental health. Probiotics can impact the brain-gut axis by modulating the gut microbiome, which is linked to the functioning of the ENS and the CNS. Probiotics can reduce symptoms of depression and anxiety, improve mood and well-being, and enhance cognitive function and memory. However, it’s important to choose the right probiotic for your mental health needs by considering factors such as the species and strain of the probiotic, viability and potency, adherence and survival, and research and clinical evidence. Speak to your healthcare provider or a registered dietitian to determine the right probiotic and dosage for your needs.
