The human body is a complex ecosystem that is home to trillions of microorganisms. In fact, there are more bacteria living inside your gut than there are cells in your entire body.
These microorganisms play a crucial role in numerous bodily functions. One of the most intriguing areas of study is the connection between the gut and the brain. Scientists are only beginning to unravel the mysteries of this complex relationship, but it is already clear that the gut is intimately connected to our mental wellbeing.
The Gut-Brain Connection
There is a well-known link between the gut and the brain, and it’s referred to as the gut-brain axis. The gut-brain axis is a complex communication network that connects the central nervous system to the enteric nervous system—the nervous system in the gut.
The enteric nervous system is often referred to as the body’s “second brain” because it contains 100 million neurons that coordinate the muscular contractions that move food through the digestive system. The enteric nervous system also releases hormones and neurotransmitters that communicate with the central nervous system.
The two-way communication between the brain and the gut is largely mediated by the vagus nerve, which connects the two systems. The vagus nerve plays a crucial role in digestive health and is implicated in numerous functions, including satiety, nutrient absorption, and fluid balance.
Probiotics and Mental Health
One of the most exciting areas of research related to the gut-brain axis is the role of probiotics in mental health. Probiotics are live microorganisms that are found in certain foods and supplements. They are often referred to as “good” bacteria because they have numerous health benefits.
Studies have found that probiotics can have a powerful impact on mental health. For example, a 2016 review of randomized controlled trials found that probiotic supplementation had a beneficial effect on anxiety and depression symptoms. The researchers concluded that probiotics could be a useful adjunctive treatment for patients with depressive disorder, anxiety disorders, and stress-related conditions.
Similarly, a 2018 study found that probiotic supplementation reduced negative thinking patterns and rumination in individuals with major depressive disorder. The researchers noted that the probiotic supplementation led to improvements in cognitive and emotional processing, which may have contributed to the observed improvements in mood.
Other studies have found that probiotics can improve stress resilience and enhance cognitive performance. For example, a 2016 study found that probiotic supplementation improved cognitive flexibility and reduced negative thoughts related to sad moods in healthy volunteers.
How Probiotics Work
The exact mechanisms by which probiotics impact mental health are not yet fully understood. However, researchers believe that it may involve the gut-brain axis.
Probiotics are thought to work by promoting a healthy balance of gut bacteria. When the gut microbiome is imbalanced, it can lead to inflammation and other negative health outcomes. Probiotics can help restore balance by promoting the growth of “good” bacteria, which can have numerous benefits for physical and mental health.
In addition to promoting a healthy gut microbiome, probiotics may also impact the production of neurotransmitters like serotonin and dopamine. Serotonin and dopamine are two neurotransmitters that play a key role in regulating mood and emotions. Because the majority of serotonin and dopamine is produced in the gut, the gut microbiome may have a significant impact on their production and regulation.
The Best Probiotic Strains for Mental Health
If you’re interested in improving your mental health through probiotics, it’s important to choose the right strains. Not all probiotics are created equal, and some strains may be more effective for mental health than others.
One of the most well-studied probiotic strains for mental health is Lactobacillus rhamnosus. This strain has been shown to reduce anxiety and depression symptoms in numerous studies. Other potentially beneficial strains include Bifidobacterium bifidum, Bifidobacterium breve, and Lactobacillus plantarum.
Conclusion
The connection between the gut and the brain is complex and fascinating. Studies have shown that probiotics can have a powerful impact on mental health by promoting a healthy gut microbiome and impacting the production of neurotransmitters. If you’re interested in improving your mental health through probiotics, it’s important to choose the right strains and work with a healthcare provider to ensure that they fit into your overall treatment plan.
