Do you ever feel like your stomach is tied up in knots when you’re stressed or anxious? That’s because there is a direct connection between your gut and your brain, called the gut-brain axis.
The gut-brain axis is a two-way communication system between your gastrointestinal system and your central nervous system. It’s a complex network of nerves, hormones, and microbes that work together to regulate everything from digestion to mood and behavior.
The role of probiotics in the gut-brain axis
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. They are often referred to as “good” bacteria because they can help maintain the balance of the microbiome, the collection of microorganisms that live in and on our bodies.
Studies have shown that probiotics can modulate the gut-brain axis and have the potential to alleviate symptoms of anxiety and stress. This is because probiotics can help regulate the production of neurotransmitters, the chemical messengers that allow nerve cells to communicate with one another.
One of the most important neurotransmitters involved in the gut-brain axis is serotonin. Serotonin is often referred to as the “happy hormone” because it plays a key role in regulating mood, appetite, and sleep. It is estimated that 90% of the body’s serotonin is produced in the gut. Probiotics have been shown to increase the production of serotonin in the gut, which can have a positive effect on mood and behavior.
The evidence for probiotics and anxiety
Several studies have investigated the potential benefits of probiotics for anxiety. A systematic review of 10 randomized controlled trials found that probiotics may have a positive effect on symptoms of anxiety, compared to placebo. The review also suggested that probiotics may be more effective in people with clinical anxiety than in healthy individuals.
Another study looked at the effects of a probiotic supplement on mood and cognitive function in healthy older adults. The study found that the probiotic supplement improved both cognitive performance and mood, compared to placebo.
However, it is important to note that not all studies have found a positive effect of probiotics on anxiety. Some studies have been inconclusive, and more research is needed to fully understand the potential benefits of probiotics in this area.
The evidence for probiotics and stress
Research on the effects of probiotics on stress is still relatively new, but there is some promising evidence to suggest that probiotics may help regulate the stress response.
In one study, researchers gave participants a probiotic supplement or placebo for four weeks and then exposed them to a stressor. The results showed that the participants who took the probiotic supplement had a lower cortisol response to the stressor, compared to those who took placebo. Cortisol is a hormone that is released in response to stress, and chronically high levels of cortisol can have negative effects on the body.
Another study looked at the effects of a probiotic supplement on stress and anxiety in healthy adults. The study found that the probiotic supplement reduced self-reported levels of stress and anxiety, compared to placebo.
Choosing the right probiotic
If you’re interested in trying probiotics to help ease anxiety and stress, it’s important to choose the right probiotic for you. Not all probiotics are created equal, and different strains may have different effects.
Firstly, make sure that the probiotic you choose has been clinically tested and contains live microorganisms. Look for a product that provides the species and strain of each microorganism, as well as the number of colony-forming units (CFUs) per serving.
Secondly, consider the strain of probiotic. Lactobacillus and Bifidobacterium are two common genera of probiotics that have been studied for their potential health benefits. Different strains within these genera may have different effects, so it’s important to do your research and choose a strain that has been studied for the specific benefit you’re looking for.
The bottom line
The gut-brain axis is a complex system that plays a key role in regulating mood and behavior. Probiotics have the potential to modulate this system and alleviate symptoms of anxiety and stress. While the research is still emerging, there is promising evidence to suggest that probiotics may be a useful tool in promoting mental health and wellbeing.
If you’re interested in trying probiotics, be sure to choose a clinically tested product that contains live microorganisms and consider the strain of probiotic that is best suited to your needs.
