The Surprising Benefits of Probiotics for Mental Health

Probiotics, live bacteria and yeasts that improve gut health, have been gaining popularity in recent years. Research suggests that these friendly microorganisms may offer surprising benefits for mental health.

Gut-Brain Connection

Did you know that the gut and the brain are intimately connected? The gut has been dubbed the “second brain” due to the extensive network of neurons (nerve cells) in the gut that communicate with the brain via the vagus nerve.

The gut and the brain also share many of the same neurotransmitters (chemical messengers that transmit signals in the brain and nervous system), such as serotonin and dopamine. In fact, the gut produces more of these neurotransmitters than the brain does.

Research has shown that the gut microbiome, the trillions of microorganisms that live in the gut, plays a crucial role in this gut-brain connection.

The Gut Microbiome and Mental Health

Studies have found that people with certain mental health conditions, such as depression, anxiety, and bipolar disorder, have distinct gut microbiomes compared to healthy individuals.

For example, a study published in Nature Microbiology in 2019 found that people with depression had lower levels of certain beneficial gut bacteria, such as Faecalibacterium and Coprococcus, and higher levels of harmful bacteria, such as Enterococcus and Streptococcus.

Another study, published in the Journal of Psychiatric Research in 2018, found that taking probiotics for 8 weeks improved symptoms of depression and anxiety in participants with irritable bowel syndrome (IBS).

These findings suggest that the gut microbiome may play a role in the development and management of mental health conditions.

The Benefits of Probiotics for Mental Health

Probiotics may offer several surprising benefits for mental health:

Reduced Symptoms of Depression and Anxiety

Research suggests that probiotics may help reduce symptoms of depression and anxiety. A meta-analysis of 10 randomized controlled trials, published in the Journal of Neurogastroenterology and Motility in 2018, found that probiotic supplementation significantly improved symptoms of depression compared to placebo.

Another meta-analysis of 25 randomized controlled trials, published in the Journal of Psychopharmacology in 2017, found that probiotics were effective in reducing symptoms of anxiety.

While more research is needed to confirm these findings, they suggest that probiotics may be a safe and effective adjunctive treatment for depression and anxiety.

Reduced Stress Response

Research has shown that probiotics may reduce the body’s stress response. A study published in Brain, Behavior, and Immunity in 2016 found that taking a probiotic for 4 weeks reduced levels of the stress hormone cortisol in healthy volunteers.

Another study, published in the Journal of Alzheimer’s Disease in 2016, found that taking a probiotic for 12 weeks reduced levels of the pro-inflammatory cytokine interleukin-6 (IL-6) in people with Alzheimer’s disease. High levels of IL-6 have been associated with increased risk of depression and cognitive decline.

These findings suggest that probiotics may help reduce the negative effects of stress on the body and brain.

Improved Sleep

Probiotics may also improve sleep quality. A study published in the American Journal of Clinical Nutrition in 2019 found that taking a probiotic for 4 weeks improved sleep quality and reduced symptoms of insomnia in participants with sleep disorders.

Another study, published in the European Journal of Clinical Nutrition in 2016, found that taking a probiotic for 3 months improved sleep quality in people with chronic fatigue syndrome.