Probiotics are living microorganisms that can provide various health benefits when consumed. They are commonly found in fermented foods and supplements. While most people think of probiotics only in terms of their digestive benefits, recent studies have shown that they may also have surprising benefits for mental health.
What are Probiotics?
Probiotics are live microbes, including bacteria, yeasts, and viruses, that are beneficial to health when they are ingested. They are usually found in fermented foods such as yogurt, kefir, kimchi, and sauerkraut. Or you can also take supplements that contain probiotics.
Probiotics are known to have many benefits for physical health, such as aiding in digestion, promoting a healthy immune system, and reducing the risk of infections such as diarrhea. But recent studies suggest that the benefits of probiotics may extend to mental health as well.
Probiotics and Mental Health
There is increasing evidence that the microbiome, the collection of microbes that live within the gut, has an impact on overall health, including mental health. Recent research has found a connection between gut health and various mental health disorders such as depression, anxiety, and stress.
Several studies suggest that probiotics may play a role in improving mental health. One such study found that taking probiotics for four weeks resulted in a significant reduction in symptoms of depression and anxiety. Another study found that probiotics could improve cognitive function in people with Alzheimer’s disease.
How Probiotics Affect Mental Health
The way in which probiotics affect mental health is not fully understood. However, researchers believe that the gut-brain axis, the communication pathway between the gut and the brain, plays a crucial role. The microbes in your gut can influence the production of neurotransmitters, which are chemicals that help regulate mood, behavior, and cognitive function.
Probiotics may also help reduce inflammation in the body, which has been linked to various mental health disorders. Inflammation is the body’s response to injury and infection, but chronic inflammation can have negative effects on physical and mental health.
Types of Probiotics
There are many different types of probiotics, each with their own unique properties. The most commonly known probiotics are Lactobacillus and Bifidobacterium, which are found in many foods and supplements.
Other types of probiotics include:
- Streptococcus thermophilus: This probiotic is often found in dairy products and may help improve digestion.
- Saccharomyces boulardii: This yeast-based probiotic is commonly used to treat diarrhea and other digestive problems.
- Bacteroides thetaiotamicron: This probiotic helps break down dietary fiber and produce short-chain fatty acids that can improve gut health and reduce inflammation.
How to Get More Probiotics in Your Diet
If you’re interested in reaping the potential mental health benefits of probiotics, there are several things you can do to increase your intake:
- Eat fermented foods: Yogurt, kefir, kombucha, kimchi, sauerkraut, and miso are all good sources of probiotics.
- Take a probiotic supplement: Many supplements contain a combination of different probiotics.
- Eat a balanced, healthy diet: Eating a diet that’s rich in fruits, vegetables, whole grains, and lean protein can help support the growth of healthy gut bacteria.
The Bottom Line
While more research is needed, the potential benefits of probiotics for mental health are promising. They may help reduce symptoms of depression, anxiety, and stress, as well as improve cognitive function.
If you’re interested in trying probiotics, incorporating fermented foods into your diet or taking a supplement may be a good place to start. Be sure to talk to your doctor or a registered dietitian first, especially if you have any digestive issues or health concerns.
