The Benefits of Probiotics on Mental Health & Mood

Probiotics are live microorganisms that can benefit the host health when consumed in adequate amounts. The most common types of probiotics are Bifidobacterium and Lactobacillus, and they are naturally present in fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha. Probiotic supplements are also available in the market.

Gut-Brain Axis

There is a bidirectional communication between the gut and the brain known as the gut-brain axis. The gut is rich in neurons, and it produces neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are also present in the brain. The gut microbiota can modulate the gut-brain axis by producing metabolites that can cross the blood-brain barrier and affect the brain function and behavior.

Probiotics and Anxiety

Anxiety is a common mental disorder that affects millions of people worldwide. Research suggests that probiotics may have a beneficial effect on anxiety by modulating the gut-brain axis and reducing inflammation and oxidative stress.

A randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Lactobacillus helveticus and Bifidobacterium longum for 30 days had lower scores on the State-Trait Anxiety Inventory (STAI) than those who received a placebo. Another randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum for 8 weeks had lower scores on the Beck Anxiety Inventory (BAI) than those who received a placebo.

Probiotics and Depression

Depression is a common mental disorder that affects millions of people worldwide. Research suggests that probiotics may have a beneficial effect on depression by modulating the gut-brain axis and reducing inflammation and oxidative stress.

A randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum for 8 weeks had lower scores on the Beck Depression Inventory (BDI) than those who received a placebo. Another randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Lactobacillus casei, Lactobacillus bulgaricus, and Streptococcus thermophilus for 12 weeks had lower scores on the BDI than those who received a placebo.

Probiotics and Stress

Stress is a common trigger for anxiety and depression. Research suggests that probiotics may have a beneficial effect on stress by modulating the gut-brain axis and reducing inflammation and oxidative stress.

Probiotics and Cognitive Function

Cognitive function refers to the mental processes that enable us to perform tasks such as thinking, learning, and remembering. Research suggests that probiotics may have a beneficial effect on cognitive function by modulating the gut-brain axis and reducing inflammation and oxidative stress.

A randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum for 12 weeks had improved cognitive function compared to those who received a placebo. Another randomized, double-blind, placebo-controlled trial found that participants who consumed a probiotic mix of Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus brevis, Lactobacillus casei, Lactobacillus salivarius, and Streptococcus thermophilus for 6 weeks had improved memory and attention compared to those who received a placebo.