The Gut-Brain Connection: How Probiotics Can Impact Your Mental Health
Probiotics – live microorganisms that confer health benefits on their host when taken in adequate amounts – are becoming increasingly popular. They can be found in dietary supplements and certain foods, such as yogurt, kefir, and sauerkraut. While probiotics are mostly associated with digestive health, recent research has revealed that they may have a much broader impact on our well-being than we previously thought, and that one area where they are showing promise is mental health.
The Gut-Brain Connection
Although the gut and the brain are physically separate organs, they are connected through a bidirectional communication network known as the gut-brain axis. The gut-brain axis involves the central nervous system, the enteric nervous system, and the endocrine system. If you’ve ever experienced butterflies in your stomach when you’re nervous, you’ve experienced the gut-brain connection firsthand. What happens in the gut can affect what happens in the brain, and vice versa.
The Role of Probiotics
Research is still in its early stages, but studies suggest that probiotics may play a critical role in the gut-brain connection by influencing the gut microbiota – the trillions of bacteria that live in our digestive tract. The gut microbiota can affect the communication between the brain and the gut, and it can also influence our mental health through the production of neurotransmitters, hormones, and other signaling molecules.
One of the most promising areas of research on probiotics and mental health relates to depression and anxiety. Several studies have found that probiotics can improve symptoms of depression and anxiety, and that they may be as effective a treatment as traditional antidepressants. For example, a study published in the journal Gastroenterology found that a probiotic supplement containing strains of Lactobacillus and Bifidobacterium reduced symptoms of depression in people with irritable bowel syndrome. Another study published in the journal Brain, Behavior, and Immunity found that a probiotic supplement containing Lactobacillus helveticus and Bifidobacterium longum reduced symptoms of anxiety and depression in healthy volunteers.
Probiotics may also be helpful for people who experience stress. A study published in the journal Psychopharmacology found that a probiotic supplement containing Bifidobacterium bifidum and Lactobacillus reduced stress levels and improved memory in healthy volunteers. Another study published in the journal Frontiers in Behavioral Neuroscience found that probiotics reduced anxious behavior in mice subjected to chronic mild stress.
The Bottom Line
The evidence for the mental health benefits of probiotics is still limited and more research is needed. However, the early findings are promising and suggest that probiotics may be a safe and effective adjunctive treatment for depression, anxiety, and stress. If you’re interested in trying probiotics for mental health, it’s best to talk to your doctor or a registered dietitian first to make sure it’s safe and to determine which strains and dosages may be most appropriate for you.
